Sitting down for more than eight hours a day can put you at a higher risk of heart disease, type 2 diabetes and premature death, according to a study in the journal JAMA Cardiology. But if your job involves long periods of sitting, a Norwegian School of Sport Sciences metaanalysis of nine studies suggests that 30 to 40 minutes of ‘moderate
TikTok is full of gut health advice. Any strategies I can actually trust?
Whether it’s parasite cleanses, green powders or chugging probiotic juices, TikTok has tried it. But for advice rooted in evidence, we asked Jessica Bonstein, senior health and wellbeing physiologist at Nuffield Health. It’s surprisingly simple, she explains. ‘First, examine the quality of your diet – because no amount of supplements and probiotics will undo the damage that a poor diet causes your digestive system.’ Bonstein recommends a diet that’s high in fibre (at least 30g per day) with a variation of vegetables, fruits, whole grains and pulses. Prioritise to vigorous intensity’ (anything that gets your heart pumping, from hiking or cycling to a dumbbell circuit exercise) could act as an antidote. Invest in a standing desk or do a few meetings on the move and that figure will drop. Just 11 minutes of exercise a day might suffice if you’re seated for less than eight and a half hours. Or prioritise exercise ‘snacks’ – 15 squats every 30 minutes has been shown to preserve muscle mass in people who sit for seven and a half hours a day, according to a University of Toronto study. Or, on office days, walk up a flight of stairs instead.
plants that are prebiotics (onions, garlic, broccoli) and probiotics (yoghurt, sourdough, pickles) and wash them down with plenty of water – two litres per day or a small glass every hour. Exercise helps, too, with a growing body of research supporting the role that your NHS-recommended 150 minutes of moderate exercise per week can
