Want To Prevent Dementia? Ask These 12 Questions At Your Next Doctor’s Appointment.

Posted on 22/02/2025 by Boris Clair

While you’re probably used to asking your doctor about new moles or a pesky cough, you might not be used to talking to them about your social connections or anxiety.

Turns out, there’s an array of topics you should be bringing up with your primary care doctor (or your neurologist, if you have one), according to a recent report in the journal Neurology.

The report detailed 12 questions that patients should discuss with their physician that can help protect the brain from cognitive decline. And while it lists some obvious brain health inquiries, it also includes factors that you likely don’t connect to your cognitive health, like your social interactions and diet.

Here are the 12 questions, according to the journal:

Sleep: Are you able to get sufficient sleep to feel rested?
Affect, mood and mental health: Do you have concerns about your mood, anxiety or stress?
Food, diet and supplements: Do you have concerns about getting enough or healthy enough food, or have any questions about supplements or vitamins?
Exercise: Do you find ways to fit physical exercise into your life?
Supportive social interactions: Do you have regular contact with close friends or family, and do you have enough support from people?
Trauma avoidance: Do you wear seatbelts and helmets, and use car seats for children?
Blood pressure: Have you had problems with high blood pressure at home or at doctor visits, or do you have any concerns about blood pressure treatment or getting a blood pressure cuff at home?
Risks, genetic and metabolic factors: Do you have trouble controlling blood sugar or cholesterol? Is there a neurological disease that runs in your family?
Affordability and adherence: Do you have any trouble with the cost of your medicines?
Infection: Are you up to date on vaccines, and do you have enough information about those vaccines?
Negative exposures: Do you smoke, drink more than one to two drinks per day or use nonprescription drugs? Do you drink well water or live in an area with known air or water pollution?
Social and structural determinants of health: Do you have concerns about keeping housing, having transportation, having access to care and medical insurance or being physically or emotionally safe from harm?

Experts say these questions align with previous research findings and a focus on prevention instead of treatment.

This study is backed up by a report from The Lancet, another medical journal, last year, as Dr. James Ellison, a psychiatrist at Jefferson Health in Philadelphia, pointed out. That report found that 45% of cases of cognitive decline or dementia could be delayed or even prevented by simple lifestyle interventions.

“I would say that the Neurology journal is keeping up with the current trend in health care, which is to try and emphasise wellness and prevention and not just response to disease,” Ellison said.

Dr. Tanu Garg, a vascular neurologist at Houston Methodist Hospital who often treats stroke patients, added that many of her patients’ families ask what can they do so they don’t end up in the same situation as their loved ones — and these lifestyle interventions are the answer.

“That’s why these questions are very important, because we are trying to prevent people from having difficulties in the future, whether it’s heart attack, strokes or just, in general, for brain health,” Garg explained.

How do these factors impact brain health?

While it’s clear how certain habits mentioned above could affect your cognitive health (like wearing a helmet, for example), other factors are a little more nuanced ― but are just as important to manage.

For instance, socialisation is a true indicator of brain health. “We are social beings … and there are even changes in metabolic activity and brain activity that occur when we’re isolated that are harmful,” Ellison said.

With isolation comes loneliness, which can put you at higher risk of cognitive decline and stroke, Ellison added. “It’s very important to cultivate a social network,” he said.

Garg also noted that those with close family and friend connections can also get more support when recovering from health issues, which is important for well-being, too.

The factors that seem to relate more to heart health, like blood pressure, are important, too. “Almost everything that’s good for the brain is actually also good for the heart,” Ellison said. “When the heart is functioning properly, it provides nutrients and oxygen, which fuel the brain and keep it healthy, and it helps remove toxic metabolites from the brain as well.”

“When the heart is not functioning properly, the circulation and oxygenation and metabolic care of the brain is compromised, and that can lead to cognitive changes,” Ellison continued. He added that one of the most common kinds of cognitive decline in older people is “vascular cognitive impairment, which is a direct result of compromised circulation in the brain.”

Garg said simple, small positive habits, like diet and exercise, can often bring the biggest health rewards. She recommends a Mediterranean diet and said you should talk to your doctor about the best exercise regimen for you, as it varies person to person. Additionally, if you smoke, you should talk to your doctor about quitting, to protect both your brain and your overall health, Garg said.

It’s also important to manage your emotions, and you can talk to your doctor about how to best do that, too. “There are so many different ways to curb anxiety and stress, but people don’t realise how much of an impact it can make on your body and your brain,” Garg said. Research shows that anxiety is linked to higher rates of dementia.

Exercise benefits your brain health and your heart health.

These are questions you should bring up throughout your life, not just once you reach a certain age.

While it’s never too late to think more holistically about your brain health, you should always pay attention to them — not just once you reach old age.

Ellison said these questions focus “on prevention throughout the life cycle, not just in the elderly.”

While cognitive decline is often only associated with getting older, problems during mid-life, such as sleep disorders and unmanaged high blood pressure, can compound your risks for cognitive decline and dementia later on, he added.

It’s also important to talk to your doctor about any cognitive changes you notice, no matter your age.

“If you go see a doctor sooner than later, then we can find things that are reversible to prevent further decline. But when you’re afraid or you’re not sure if it’s the right thing to do, then we may get to the point where you’re not able to fix things,” Garg said.

Garg always reminds her patients that it’s OK to ask your doctor questions, whether you think they’re the “right” ones or not.

Ellison added that not all cognitive changes are related to major health issues, either. Stress, anxiety, certain medications and certain health conditions can cause cognitive issues, too, making it crucial to talk to your primary care provider.

Your doctor can also help you incorporate exercise, social connections, a nutritious diet and other healthy lifestyle habits into your life — because there’s real proof that these good habits work, Ellison said. The rate of dementia in older adults is decreasing. Specifically, dementia rates have fallen 13% per decade over the last 25 years, according to a 2020 study.

“The decrease in incidence has been attributed to population improvements in cardiac health, greater awareness of diet and exercise,” Ellison said.

While these habits may not seem big, they really can have a big impact on your brain health as you move through life.

8 ‘Micro-Habits’ That Can Help You Live A Happier, Healthier Life

Posted on 22/02/2025 by Boris Clair

If you’re like most people, you’ve probably tried to follow a new big habit just to find yourself faltering a few days later. Maybe you made it a goal to follow a plant-based diet only to find yourself reaching for bacon at breakfast. Or maybe you promised yourself you’d read four books a month only to scroll social media instead.

There’s a reason it’s hard to adhere to a new behaviour. “Many people struggle with motivation because they set goals that are too ambitious or require drastic lifestyle changes,” said Israa Nasir, a therapist and author of Toxic Productivity.

This is where a certain type of approach ― known as a micro-habit ― comes into play.

“Micro-habits remove that overwhelm,” Nasir said, noting that they “improve well-being by reducing the gap between intention and action.”

“There are two parts to a micro-habit,” Nasir continued. First “it is a small, easily repeatable action that requires minimal effort but has a compounding positive impact. When you do it consistently, it creates a large impact.” Second, “micro-habits fit seamlessly into your existing routine, unlike big habit overhauls that can feel overwhelming.”

Micro-habits tend to have a compounding effect because they trigger the brain’s dopamine response, which is the brain’s reward chemical, explained Gina Cleo, the director of the Habit Change Institute in Australia.

“So that reinforces the habit loop — when we get a hit of dopamine, our brain’s like, ‘whoa, that felt really good, we should do that again,’ and so our brain actually starts to make us want to do that habit again,” Cleo said.

And while the micro-habit may not seem as rewarding as a huge goal, that’s actually not true. Our brains don’t know the difference between a big habit and a small habit; you’ll get that dopamine hit whether you wake up and follow a micro-habit like taking a sip of water before having coffee or a full-blown habit like having water and breakfast before coffee, Cleo explained.

All that to say, micro-habits can have some major rewards. And while they can exist in any part of life ― such as your relationships, personal growth, exercise or mental health ― there are certain micro-habits that tend to offer the biggest rewards. Here’s what they are:

1. Take a breath before reacting or making a decision

Cleo said a lot of folks report being reactive when they don’t want to. And whether that means agreeing to plans when you don’t really feel up for it or snapping at someone you love, there is one micro-habit that can help you in pressure-filled moments: taking a breath.

“Taking one big, deep breath before reacting helps to regulate emotions, reduce stress and just regulate the nervous system,” Cleo said.

2. Make your bed in the morning

Making your bed each morning is a simple micro-habit that only takes a minute or two but is one of the best behaviours to adopt, said Emma Mahony, a therapist who works with patients in Pennsylvania.

“It also signifies the day is started and … you’re setting yourself up to come back to a nicer bed later on that day,” she noted.

3. Write down one thing you’re grateful for every day

While big goals like daily mindfulness or prayer may not be something you’ve historically stuck to, a quick gratitude practice can be the key to feeling more fulfilled and joyful.

Cleo recommends that you write down one thing you’re grateful for each morning when you wake up or each night before bed — and that’s it. This micro-habit can take just a minute or two each day.

“The gratitude practice … actually just trains your brain to focus on the positive,” Cleo explained. “It releases serotonin, which gives us that beautiful feeling of contentment and safety.”

4. Do a quick stretch every hour

Anyone who works a desk job knows how easy it is to go hours and hours without getting up. Cleo said making a goal of doing a quick stretch once an hour is a great way to not only show your body some love, but to boost circulation and prevent stagnation throughout the day.

This could be a quick, 10-second micro-habit where you fold forward to touch your toes, do a cat cow stretch or gently do a few wrist stretches. There’s no wrong way to do your stretching, and you’ll feel good after it’s done.

Micro-habits allow you to create a new routine without the overwhelm that can come from huge, overarching goals.

5. Get some fresh air first thing in the morning

One of Mahony’s favourite micro-habits that she does daily is getting fresh air within the first hour that she’s up. This could mean going for a stroll to get coffee or just opening up the door and getting fresh air in your face — it doesn’t have to be a full-blown outdoor workout or a long walk.

If you can’t get outside right away, Mahony said to just make it a goal to get out at some point during the day.

“I know a lot of us work from home, so that’s important … you’re connecting with nature and fresh air,” she said. “I also think [for] me it, particularly in the morning, signifies the start of the day.”

6. Spend time unplugged from your phone

Most American adults feel like they’re on their phones too much but will meet this problem with lofty phone-use goals that are tough to stick to.

Instead of creating goals that are too big, Cleo recommends micro-habits around unplugging that are actually manageable (and even rewarding). Cleo has no-phone zones in her home ― her dining room and her bedroom ― that force her to live unplugged when in those spaces.

But to start even smaller, you could make a micro-habit of putting your phone down while you eat or when you watch your favourite show. This enhances mindfulness, she noted.

7. Drink more water

Drinking water has a multitude of benefits for your physical health, including lubricating your joints, assisting in the body’s waste-removal process and allowing your organs to work properly.

Drinking more water is always a good goal but can be hard to achieve — which is where a micro-habit can help.

“Trying to wake up and drink a glass of water, or making sure you have a glass of water with every meal that you have” are two good places to start, said Mahony.

“I feel like a lot of people are like, ‘I need to drink more water,’ but then they’re like, ‘oh, I don’t have a water bottle,’ or ‘oh, I can’t drink that much in a day,’” she said. “Try to drink one glass more than you did the day before, and if yesterday you didn’t drink any water at all, try to have one glass today.”

8. Read a page of a book each night before bed

You don’t have to commit to reading an entire book or even a full chapter to reap the calming benefits of reading. One micro-habit Mahony is trying to get into is reading a page of a book before bed.

“The last thing I do before I close my eyes shouldn’t be my phone,” she said.

She suggests making a goal of reading one page of a book, or even a magazine or letter, before going to sleep.

“You could spend one minute with it, but I think allowing yourself that space before you go down, instead of having your phone consume your thoughts before bed, is also really important,” she said.

When establishing your micro-habits, be honest about where you are right now

When deciding what micro-habits are best for you, Mahony stressed that you should be honest with yourself about where you are now. Ask yourself what you’re capable of and what micro-habits you can actually stick to.

According to Mahony, sticking to a micro-habit helps you build trust in yourself — and when you build trust in yourself, you’re more likely to go back to the micro-habit. If you continuously set lofty goals and not meet them, that can create a negative relationship with that goal.

“Please be kind to yourself, and that looks like having a genuine, honest conversation about where you’re at right now,” Mahony said. “So, if you are someone who’s staying in bed all day, be honest about what you’re capable of doing. That could be something very small … maybe that just means you open your door and you take in a deep breath and then go back in bed for the day.”

Whatever you do, don’t allow comparison to set your micro-habits for you. Your micro-habit will look different from your partner’s or parent’s or neighbor’s micro-habit, and that’s OK.

For those who don’t know where to start, Cleo suggested looking at the big habit you’re trying to create and breaking that down into 100 pieces — those little pieces are your micro-habits.

Whether you choose to focus on meditation, physical health, mental health, finance, socialisation or career goals, there is no wrong way to set a micro-habit. Instead, whatever tiny steps you take toward your goal will only make your brain feel good and your goal that much closer.

I’m A GI Surgeon ― When You Eat Bananas Affects Their Health Benefits

Posted on 21/02/2025 by Boris Clair

Did you know unripe bananas can have a small laxative effect?

I do, but not because I’m an expert on the fruit. I just really, really like green-tinted bananas ― life’s the best teacher, I suppose.

As bananas ripen, they become sweeter, too. That’s partly why they’re preferred for banana bread.

But according to gastrointestinal (GI) surgeon and author Dr Karan Rajan, there’s more variation in the food’s health benefits than you’d expect.

In a recent TikTok, he shared: “If you’re eating a banana… each stage offers a completely different nutritional profile.”

Which stage of banana ripeness is healthiest?

It depends on what your goals are.

In their green stage, Dr Rajan says, bananas are packed with resistant starches that work as a prebiotic (food for the healthy bacteria in our gut).

A 2021 study found that the resistant starch which is most present in the least ripe bananas can help to improve our microbiome.

Green bananas are lowest in sugar (10g per 100g) and highest in fibre (3.5g per 100g), the doctor continues.

In brown-spotted, overripe bananas, the sugar content nearly doubles to 17g per 100g. That, alongside their higher fibre content, is why less-ripe bananas might be better for those with diabetes.

Barely-ripe bananas have slightly less fibre and slightly more sugar, though as the fruit ages, “you also get more of a potassium boost.”

Fully ripe yellow bananas, meanwhile, are “packed with antioxidants,” the doctor says ― including catechins, which are great for our heart health and reducing inflammation.

It’s also got the highest vitamin C and B5 levels, and because that resistant starch we mentioned earlier has all but gone by the time the banana’s yellow, it;s far easier to digest.

That makes it perfect for a pre-workout snack, Dr Rajan suggests.

Lastly, overripe bananas have more sugar ― good for a quick, if short-term, energy hit ― and contain the least fibre.

It is also, however, “the richest in antioxidants” the fruit will ever be, as the brown spots we associate with older bananas come from those heart-healthy catechins.

How big are the differences really?

The 2021 paper we mentioned earlier said that while the types of fibre, sugar, and starch levels in bananas can change as they ripen, results from controlled studies don’t always match what’s found in store-bought bananas.

That’s partly down to “variables in the supply chain,” they say.

Besides which, all bananas have some health benefits. Turns out the best banana is often the one you like most.

Want To Bake But You’re Out Of Eggs? Only 1 Tablespoon Of This Simple Egg Substitute Packs Extra Fibre

Posted on 20/02/2025 by Boris Clair

There is something just so lovely about spending a Sunday baking up a storm in the kitchen. Radio on, pyjamas on, cup of coffee to keep you going and suddenly you realise – you don’t have any eggs in!

Momentum is falling. There’s no way you’re putting on proper clothes today. No way you’re heading to the shops. Yuck.

We’ve all been there, right?

Well, it turns out that there is an egg substitute that you can use and actually, you don’t need to go to a specialist shop for it. You probably don’t even need to go further than your kitchen cupboards.

A simple egg substitute that takes no time to prepare

This magic ingredient is in fact chia seeds!

Yes, the seeds you swear by for smoothies and protein muffins are actually perfect in place of eggs in case of emergencies or intolerances and preparing them is very simple, too.

The baking experts at Minimalist Baker recommend creating ‘chia eggs’ by mixing 1 Tbsp chia seeds + 2.5 Tbsp water and urge that these can be used in all kinds of baking!

Minimalist Baker also adds that this is actually possible with flaxseeds, too, and is a perfect hack for anybody looking to get into vegan baking.

Health benefits of chia seeds

According to Harvard Health, chia seeds come with a wealth of health benefits, including:

The health experts add: “Chia seeds contain a variety of nutrients including fibre, protein, omega-3 fatty acids, antioxidants, and various vitamins and minerals like calcium, magnesium, and phosphorus that are beneficial to your health.”

Happy baking!

This Is The Absolute Best Way To Cook Sweet Potato (And It’s Very Simple)

Posted on 20/02/2025 by Boris Clair

Every home cook thinks they’re the best home cook there is – and you know what? They’re right. Including me. I am the best home cook.

My most-perfected dishes are my weekly lemon and ginger chicken thighs and, without a doubt, my baked sweet potatoes.

Before I could even cook – well, before I binge-watched cooking channels for inspiration – I could always cook a mean baked sweet potato.

They’re really high in potassium and are versatile enough that they can be loaded up with chicken, tuna, cheese or honestly just a blob of butter, and still taste delicious.

The best, easiest way to cook sweet potatoes

First of all, heat your oven to around 190°C.

Next, give your sweet potatoes a good scrub and dry them with paper towels. This ensures that the oil soaks in a little easier later.

Now, you just need to prick a few holes in them using a fork and put them in the microwave for around five minutes.

Once they’re out, rest them on tin foil, pour a little vegetable oil on them as well as some mixed herbs (or whatever herbs and spices you’d like), rub the oil and seasonings into the skin and wrap them in the foil.

You should then put your sweet potatoes in the oven for around 30 minutes before checking to see if they’re soft enough using a fork. Sometimes, if they’re a little bigger, this can take up to an hour.

If yours still isn’t soft enough, check it every 10 minutes to see if they’re ready.

Finally, add your toppings and tuck in!

What about leftovers?

If you’ve made too many sweet potatoes, you could blend them with vegetable stock and make a little soup for later.

Health benefits of sweet potatoes

According to BBC Good Food, the health benefits of sweet potatoes include:

May reduce the risk of cancer
May support digestive health
May help manage type-2 diabetes
Good for eye health
May support immune function
May support the brain and nervous system
May support heart health
May be liver protective.

Long live the sweet spud!

Has Your Alcohol Tolerance Changed With Age? Or Could It Actually Be Perimenopause?

Posted on 18/02/2025 by Boris Clair

“My ability to tolerate alcohol, even in small doses, dramatically declined,” Dr. Mary Claire Haver, an OB-GYN and author of “The New Menopause,” wrote in a pinned Instagram post, listing what “shocked” her about her own menopause.

Emma Bardwell, a registered nutritionist who focuses on menopause and perimenopause, said something similar on Instagram recently: “Alcohol and menopause. Not a great mix if we’re all honest, but often a crutch we use to numb the overwhelm.”

Conversations about menopause and alcohol seem to be popping up on social media more lately. But doctors say their patients have been mentioning it for years — saying things like they suddenly feel tipsy after a single drink in their 40s and 50s or that alcohol generally makes them feel lousy.

“This is not something new,” said Dr. Lauren Streicher, a professor of obstetrics and gynaecology at Northwestern University, and host of Dr. Streicher’s Inside Information: The Menopause Podcast. “I’ve been doing this for decades, and women have often said to me, ‘Boy, I just can’t drink anymore. It makes my hot flashes worse. I’m already sleeping terribly. It makes my sleep worse.’”

While Streicher said there’s “probably a connection” between alcohol tolerance and perimenopause and menopause, it hasn’t been well studied.

Still, you might be curious about that connection if you’ve reached your 40s and noticed alcohol hits a little differently. Here’s what women’s health experts want you to know.

Is it ageing or perimenopause?

Menopause is a normal part of the aging process for women and refers to the stage when menstrual periods end, and they can no longer get pregnant, according to the National Institute on Aging. The average age of menopause is 51, but perimenopause typically starts eight to 10 years beforehand.

During perimenopause, your levels of the hormone oestrogen start to decline, and this can bring symptoms like hot flashes, low libido, irregular periods, vaginal dryness, mood changes and problems sleeping.

Some also report changes in their alcohol tolerance. But this is likely more age-related than menopause-related, said Dr. Monica Christmas, an associate professor of obstetrics and gynaecology, and director of the menopause program at the University of Chicago Medicine and associate medical director of the Menopause Society.

Both men and women lose muscle mass as they age, and the amount of fat in the body increases. Fatty tissue doesn’t retain as much water. So when you drink, the concentration of alcohol in your bloodstream becomes more concentrated, Christmas said.

Your liver also doesn’t metabolise alcohol as efficiently and quickly as you get older since your levels of enzymes that break down alcohol also start to decline, she said. Women have lower levels of these enzymes to start with and tend to have less body mass than men, so they naturally process alcohol differently — especially when they get older.

Another factor is that liver function may be impacted by oestrogen, Streicher said. Theoretically, lower oestrogen levels could get in the way of metabolising alcohol, but she noted that this hasn’t been well studied.

Because of these changes, you might feel the effects of alcohol more quickly than you used to or feel hungover even when you didn’t drink much, said Dr. Madeline Dick-Biascoechea, an OB-GYN and director of the Menopause Program at the University of Maryland Medical Center. As your alcohol metabolism changes, “You will have increasing effects of alcohol per volume that you drink as you age,” she said.

How alcohol affects perimenopause and menopause symptoms.

Many women report drinking more alcohol to deal with their menopause symptoms, including hot flashes, mood shifts and sleep disruptions, research shows. However, alcohol can actually make them worse.

Alcohol can worsen many symptoms women experience with perimenopause and menopause, including anxiety, depression, lack of motivation and a loss of interest in activities.

Shifting hormones can disrupt the body’s ability to regulate temperature. Your blood vessels dilate when you drink alcohol, and this could trigger hot flashes and night sweats, Christmas said.

About half of menopausal women report difficulty sleeping. Sipping a glass of wine in the evenings might make you feel relaxed and sleepy, but it can actually disrupt your quality of sleep, Streicher said.

Many women also experience anxiety, depression, lack of motivation and a loss of interest in activities during menopause — and as a depressant, alcohol can make these mental health challenges worse, Christmas said.

“Drinking alcohol during the time when we’re already experiencing these natural changes related to hormonal fluctuation, alcohol can exacerbate them,” she said. “And so, that also may feel like an intolerance.”

Keep in mind, though, that everyone experiences perimenopause and menopause differently — some women have no symptoms, while others experience them intensely, Christmas added, and not all women notice changes in how alcohol affects them.

What to do if your alcohol tolerance seems to be changing.

Pay attention to how much you’re drinking as you reach perimenopause and menopause, Dick-Biascoechea said. Not only can it potentially worsen symptoms, it could raise your risk for other health conditions.

A 2025 report by the Office of the Surgeon General said that consuming alcohol can raise your risk for breast, colorectal, throat, mouth, voice box, oesophageal and liver cancer. Excessive alcohol intake has also been linked to dementia, osteoporosis and cardiovascular disease.

Dick-Biascoechea said women should have no more than one drink per day or seven per week. According to the National Institute on Alcohol and Alcohol Abuse, one standard drink equals 5 ounces of wine, 12 ounces of beer, and 1.5 ounces of distilled spirits.

If you’re drinking more than that, she suggested cutting back, and if that’s a struggle, talk to your doctor for help. Resources are also available at FindTreatment.gov.

Even when you drink in moderation, sip more water with your beer, wine or cocktails, Christmas said. Also, make sure to consume alcohol on a full stomach.

Drinking is “not a solution for your menopause symptoms, and it’s going to have an enormous impact on your overall health,” said Streicher, who asks patients about their alcohol intake when they bring up menopause symptoms.

She added that there are safe, effective solutions for addressing perimenopause and menopause symptoms. This might include hormone therapy, treatments for vaginal dryness, sleep problems or mental health issues, and lifestyle recommendations, according to the Cleveland Clinic.

Streicher recommended seeking out a menopause practitioner for help — and added that not all doctors are experienced with menopause or perimenopause. The Menopause Society offers an online tool to help you find an expert in your area.

Ultimately, menopause is a normal stage of life, Dick-Biascoechea said. “But, being normal doesn’t mean that it’s easy. It’s a lot of changes … and keeping yourself as healthy as possible will make this transition better and successful.”

Kellogg’s Say Their New Cereal Never Gets Soggy, So I Tested It At 5, 10, 20, And 30 Minutes

Posted on 18/02/2025 by Boris Clair

Recently, Kellogg’s released an all-new brand of cereal ― Oaties, available in plain and chocolate flavours ― which carried a Willy Wonka-unmeltable-ice-cream-level claim.

“Each bowl,” the company asserted, “is filled with crispy, crunchy
pillows of wholegrain oats that have been lovingly crafted to stay crunchy in milk.”

Apparently, food scientists spent months achieving the miraculous bite. The product’s tagline ― “it’s crunch time!” ― doubles down on the sog-free promise.

This, I told myself, was a case for the emptiest journalistic minds of our generation (mine). So, I thought I’d get my hands on a box, cover its contents in milk, and try it at five, 10, 15, 20, and 30-minute intervals.

And, because I take my duty seriously, let me start off with proof I really, really dunked those bad boys:

The writer dunking all the cereal which had floated to the top of the bowl under the milk with a spoon

You’re welcome.

1) After five minutes

A bowl of the Oaties cereal after 5 minutes

I left the bowl of submerged cereal on the side for five minutes.

I’ll be honest ― approaching the abandoned bowl made me arrogant. “Aha!” I thought. “Those are definitely some softer outsides.”

That was true ― the first half-millimetre of the cereal had expanded and softened after a five-minute lactose jacuzzi.

But that was all. A bite revealed that the real crunchiness of this cereal lies in its centre ― there was almost no give in the rest of the pillows.

I was confused but intrigued.

2) After 10 minutes

I was pretty surprised to note that the topmost cereals, despite my previous dunking, had remained mostly dry at this stage.

Not much to report at the ten-minute mark; a note I took in my phone read: “exactly the same as five minutes.”

Anticlimactic, but consistent.

3) After 20 minutes

The same bowl of cereal after 20 minutes

At this point, I did start to notice (and taste) a difference in texture.

About a fifth of the outside layer of the cereal was soft now, and they looked fuzzier and lumpier in the milk.

But lo and behold ― the middle part was still strong and crunchy (more on that later).

I started to wonder how these shells became so impermeable. An incredulous peek at the ingredients list returned nothing suspicious ― just oat, corn, and wheat flour with sugars and fortifiers.

4) After 30 minutes

The same bowl of cereal after half an hour

The most-dunked pillows in the bowl had definitely become softer on their outsides, even including their corners (which had more or less all stayed stiff ’til now).

But if you look at the bowl, you’ll see the outermost layer still remained unsoaked. And even a bite of the “soggiest” centre pices revealed a bone-dry, still-crunchy inside.

The cross-section of an Oatie cereal that had soaked for 30 minutes in milk reveals that while its outer layer is soft, the inside is hard and crunchy

I do not know how it’s done (though I’m on the case).

Nor do I (plot twist) particularly like crunchy cereals ― I love soggy ones.

But if you’re in the firm camp, we were pretty surprised by how well these (literally and figuratively) held up.

Mary Berry’s Unusual Secret To The Most Luxurious Fish Pie

Posted on 16/02/2025 by Boris Clair

Mary Berry isn’t afraid to switch up a classic recipe.

She uses tortillas in place of pasta sheets in her speedy “Mexican lasagne” recipe, for instance ― wraps form the base of her no-fuss midweek quiche too.

And her posh version of cottage pie is topped not with mash, but with creamy, cheesy dauphinoise.

So perhaps I shouldn’t be surprised to learn that the former Great British Bake-Off host’s fish pie recipe has a similarly decadent topping.

In her elevated version of the dish, Mary’s “fish pie with a twist” boasts a topping most chefs would be proud to present.

What’s her topping?

Mary adds a “fancy soufflé style topping” to the usually humble meal.

After cooking off her leeks and forming a roux, she seasons the sauce and adds fish to it.

Then, she spoons the pie base into a casserole dish with some hard-boiled eggs and places it on the counter ’til cold, then in the fridge until hardened.

Once it’s chilled, the Cordon Bleu-trained chef starts on her soufflé, copping some crustless white bread into chunks.

She puts cream cheese, butter and cheese in a pan until melted, setting it aside to cool when she starts whisking egg whites in a separate, “spotlessly clean” bowl.

After the egg whites have reached stiff peaks, Mary adds salt and pepper to them before gently folding the mixture into the cheese and butter along with the bread chunks.

That goes on top of the chilled fish pie mix before hitting the oven for 20-25 minutes, or “until golden-brown and bubbling.”

Mary’s not the only chef to combine the two

Delia Smith has a similar recipe, sharing that most cuts of white fish “instantly become more special when made into a fluffy soufflé.”

Her recipe incorporates the fish into the batter, rather than sitting underneath it, though.

Chef Marcello Tully does separate his fish-infused soufflé from its spinach base and creamy sauce, but doesn’t keep the haddock away from the topping.

You can’t say Mary isn’t original…

5 Ways Your Sleep Is Warning You About A Toxic Workplace

Posted on 16/02/2025 by Boris Clair

There’s no such thing as the perfect workplace – but if yours is far from perfect, then it may well be keeping you up at night.

It’s not always obvious, but there are plenty of signs that workplace stress is seeping into your life – with it even affecting your sleep.

Speaking exclusively to HuffPost UK, sleep expert Martin Seeley, from MattressNextDay, walks us through five “red flag” signs that could indicate your work stress is impacting you more than you might think.

3am wake-ups (on repeat)

Waking up at the same time every night may serve as a signal that your subconscious mind is fixated on workplace stress.

Our sleep cycles are hugely influenced by feelings of stress. And our levels of cortisol, the hormone associated with stress, are higher in the morning.

Waking at the same time in the early hours every morning suggests that cortisol levels are peaking sooner than they should be.

“When you are in a heightened state of stress throughout the day, your body will remain in that state even when it’s time to rest. If you find yourself waking at odd hours, it may be worth evaluating if the workplace is to blame,” says Seeley.

Sleepless Sundays

We all know about the Sunday scaries – that feeling where dread sinks in on the last day of the weekend ahead of your Monday return to work.

But if you always struggle to fall asleep on a Sunday, even when sticking to your usual sleep routine, it’s very likely to be because of work.

The Sleep Foundation polled people who said Sunday is the hardest night to fall asleep and, of these, 63.9% cited next-day worries as a key factor in their Sunday scaries and 55% of these linked their worries to their jobs.

It’s no surprise that it can impact sleep, really – the thought of returning to work after the weekend triggers a stress response in the body as the brain visualises the upcoming pressures of the working week.

Seeley suggests that analysing whether feelings of stress gradually rise throughout the weekend is a great way to assess whether the thought of approaching a new week is impacting your wellbeing.

Workplace nightmares

Plenty of us spend most of our time at work, so it’s no surprise that, on occasion, we’ll dream about it. However, if you are dreaming of work several times a week and the dreams are more nightmarish than pleasant, it could be a warning sign that it’s impacting your overall health.

Seeley explains: “If the content of your workplace dreams are always surrounded by negativity such as missing deadlines, oversleeping, or even being fired, it suggests that workplace stress is engrained in the subconscious mind as the brain is not able to successfully disconnect from the workplace.”

Revenge bedtime procrastination

This refers to the act of procrastinating instead of going to sleep. Dr. Aditi Nerurkar, a Harvard physician, previously shared some of the signs of RVP:

Having consistent late nights: Even though you know you should go to bed earlier, you find yourself staying up late almost every night.
Feeling tired but resisting sleep: You might be exhausted, but you’re unwilling to go to bed because you want to enjoy some “me time.”
Engaging in low-value activities: You might find yourself scrolling through social media, watching mindless TV, or playing video games for hours on end.
Feeling guilty or regretful in the morning: You might wake up feeling tired and regretting your late-night choices.

“If you are staying up late and engaging in non-work-related activities, even though you know you need to wake up early, it can signal that you feel you have no or little control over your work/life balance and choose to delay sleep to recoup a sense of autonomy,” warns Seeley.

**You have a weekday sleep schedule and a weekend schedule**

If you sleep for several hours throughout the weekend to counteract work week sleep deprivation, this is a “clear sign” that your job is impacting your sleep cycle, adds the sleep expert.

“This scenario is often referred to as ‘social jet lag’ and can be incredibly disruptive to your overall health,” says Seeley.

“The body favours structure, and when your weekday sleep schedule is dramatically different from your weekend sleep routine, it leads to exhaustion and decreased cognitive function.”

What can you do about it?

It’s not always possible to just quit a job and start fresh (because time, money, job availability, etc.), so what can you do if your workplace is impacting your sleep? Seeley recommends the following:

Establish boundaries. Refrain from checking emails or working late into the evening to prevent stress from transitioning into bedtime.

Structure a nighttime routine. Take part in calming activities before bed, such as reading, meditating, or taking a warm bath, to signal to your body that it’s time to wind down.

Maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends, to regulate your internal body clock.

Seek professional support. If workplace stress is leading to chronic insomnia or anxiety, consult a sleep specialist or mental health professional for guidance.

‘I Was Made to Feel Like a Nuisance’: How Death Admin Becomes A Second Trauma For Grieving Families

Posted on 15/02/2025 by Boris Clair

Losing a loved one is something we all will experience at some point – and unfortunately, no prior loss can prepare us for the ones that lie ahead and the world-shattering emotions that come with them.

For those of us who have to face the financial admin that’s left behind when somebody dies, there is a compounded grief as we try to navigate the institutions and paperwork that are an essential part of death admin.

In fact, in Octopus Legacy’s Human Cost of Dying report, families rank financial institutions among the least helpful when dealing with a loved one’s death.

These findings reflect the stories of people like Rosie and Lucy, who have faced overwhelming hurdles in the wake of their loved ones’ passing.

HuffPost UK spoke with Rosie and Lucie about the traumatic obstacles they faced following their losses – and what needs to change.

Rosie’s mother dying left her with an unmanageable amount of admin

Rosie lives in Edinburgh with her husband and three children.

Back in 2003, Rosie’s mother came to live with the family. But sadly in 2009 she suffered from a ruptured aortic aneurysm, was rushed to hospital and placed in the high-dependency unit.

Speaking with HuffPost UK, Rosie explains how her mother’s health deteriorated over time: “She was non-responsive for a couple of weeks – and as she woke up, it became evident that something wasn’t right.

“She had suffered a stroke during the operation and was eventually transferred to a hospital which supported stroke rehabilitation. From there, she was eventually well enough to come home.”

Unfortunately, their family’s peace didn’t last long.

“A few months later, as I was coming home from a run, I saw my mum waving at me from a bedroom window. I then watched her fall,” says Rosie.

“I ran home and found that she had suffered another stroke – we returned her to the local stroke unit, and then back to the rehabilitation hospital. This time, she wasn’t in for stroke rehabilitation but in a geriatric ward. She never left.”

The family experienced a prolonged period of grief prior to her passing

Rosie admits: “For me the grieving process was initiated in 2009 when she first went into emergency surgery. This was a long, tortured process of gradually watching my mother losing herself.

“My mother had been a force of nature, immensely practical and sensible. If there was a problem, my mother would find a way to resolve it.

“There were moments, during her rehabilitation when her very strong sense of humour would peep through. She would have a twinkle in her eyes watching the banter between staff on the ward. She would beam at me or my children when we came to visit – and pat our hands.”

But mostly, as she watched her mum deteriorate, she grieved.

“When my mum died it was a release. For her – and for all of us. We could actually say goodbye,” says Rosie.

Thankfully, the funeral went smoothly. Rosie and her family shared stories of her mother and bonded with others over their stories.

But the financial admin following the funeral was when the problems started

Rosie is self-employed and offered to work on the financial side of her mother’s estate on behalf of her siblings for an agreed fee. However, it wasn’t as simple as she had expected it to be.

“My mother had 13 ISAs with different institutions,” Rosie says.

“When my father died, my mother had become really interested in money management. She had invested in the stock market and had also taken advantage of great rates each year for her TESSA (tax exempt special savings scheme) and ISA allowance.

“I discovered that each bank had different requirements in order to close the accounts. Some required a death certificate certified in a branch. Some required a death certificate certified by a lawyer. Some required correspondence just from me. Some required correspondence from all three siblings. No two of the financial institutions I approached required the same process.

“The details are woolly now – but I remember sending endless letters / forms to my siblings for them to sign and return.”

The admin put a strain on Rosie’s relationship with her siblings

For Rosie, it seemed bizarre that there wasn’t a standard process that institutions used.

“Had I known at the outset, I would not have proposed to complete this work, particularly given the fact that my mother had died in Scotland, but her will was drawn up in England,” she says.

The siblings ended up needing to engage a legal firm to complete the work anyway.

“The whole process was time consuming, resulting in me spending far longer on the process than I had anticipated. Rather than supporting each other in a period of loss, we were really discussing who wanted a footstool, a salad bowl – or who had signed what form,” she says.

“The length of the process created friction between me and my siblings to the point that we had periods of not speaking following this time.”

One silver lining during this dark time was that Rosie’s mother had already been through the process of settling an estate when her husband died in 1993.

“As a very practical person, she had written a list every year, of all her assets and where they were. That was invaluable,” says Rosie.

“My mother had also taken the precaution to open joint accounts with each of us, so that we would be able to access funds in the event of her death.”

The admin following the loss of her husband put Lucie’s life on hold for years

After losing her husband during the pandemic, Lucie encountered administrative hurdles that sent her back to when she lost her husband.

Between receiving questions from pension providers like “could you have saved your husband?” and having bailiffs sent to her property, Lucie spent the next two years battling against a range of institutions.

Her life was on pause, and she was forced to relive the trauma of finding her husband dead every single time.

Speaking with HuffPost UK, Lucie says that young widowers face a wealth of obstacles that leave them unable to process their grief: “There are very few widows, particularly young widows, who can leave the financials to sort themselves out.

“Mostly, we really need that cash to keep going and enable at least a sense of stability at a time which is so destabilising. Having to relive your trauma, deal with what seems so trivial (yet unfortunately vital) takes strength and clarity which is so challenging to achieve at this time.

“Instead of focusing on self or family, one has to really focus on getting through a challenging process which means setting aside the grieving process – which, in my view, prolongs the process.”

Financial institutions left Lucie feeling overwhelmed and frustrated

If Lucie could suggest anything to organisations that frequently speak with grieving families, it’s better training. She urges: “Have specifically trained teams with appropriate scripts and understanding of the challenges.

“Additionally, ensure that customers are regularly reminded to provide statements of wishes, emergency contacts, nominated representatives who can deal with financials in the event of death or critical illness.”

She also believes that empathy can go a long way

Following a loss, particularly the loss of somebody very close to you, the world can feel like such a strange place – like you are the walking wounded and nobody quite understands the particular pain that you are feeling.

This is compounded by a lack of empathy in institutions that aren’t suitably prepared to work with people going through something so life-altering.

Lucie admits: “I was made to feel like a nuisance. So many inappropriate questions about the nature and circumstances of my husband’s death, none of which were relevant.

“Because I was pushing hard for resolution, I was made to feel like I was in the wrong and almost not grieving enough. It was a genuinely awful process.”

Lucie shares a warning to couples and families

Some of this is still unavoidable for families in the wake of a death, but Lucie believes preparation is essential.

She advises: “Agree on where you will store passwords. Communicate well about what financial products you have and where the information is.

“Draft a will. Complete your expression of wishes and update them regularly. Get comfortable talking about money and death.

“My biggest reflection is that these were not conversations we had; I had no idea where my husband’s paperwork was and most of it was on his laptop, the password of which I did not know… Share this stuff!”