Five Gut-Healthy Foods The BHF Warns May Be Bad For Your Heart

Posted on 27/03/2026 by Boris Clair

Probiotic and fibre-rich foods are great for our guts (which, it turns out, influence a lot of our overall health).

But the British Heart Foundation (BHF) have warned that not all of these are as kind to our hearts, even though happier guts usually mean better cardiovascular health.

BHF nutrition lead Tracy Parker said that though, “We encourage everyone to choose foods that can keep their gut microbiome healthy… A lot of these products can contain high levels of salt or sugar.”

Here are five foods they warn to “watch out for”:

1) Kimchi

The fermented cabbage dish is great for our gut microbiomes. It’s packed with probiotics, and it may make your digestive tract an unwelcome space for “bad” gut bacteria.

But, the BHF said, “traditional kimchi is often made with a lot of salt, so it can raise blood pressure if eaten frequently or in large quantities. High blood pressure is known to increase your risk of having a heart attack or stroke”.

They advise trying smaller portions or lower-salt versions.

2) Kombucha

The jury’s still out on whether kombucha, a fermented tea, definitely benefits your gut health, though the BHF says it “can be a healthier alternative to sugary or fizzy drinks and has become a popular choice for people looking to introduce fermented products into their daily routine”.

But, they add, “many commercial kombucha products contain added sugars. Eating too much sugar can lead to weight gain, which in turn can increase the risk of a heart attack or stroke or other cardiovascular disease.”

Stick to kinds with “no added sugar” written on the label if you can.

3) Fruit yoghurt

Plain yoghurt contains live bacteria that could benefit the gut, and it’s also high in calcium, which is linked to a lower risk of bowel cancer.

But flavoured, sweetened, and “fruit” yoghurts often “contain added sugars and may have fewer live cultures than plain versions,” the BHF cautioned.

They reccomend choosing plain yoghurt with “live and active cultures” on the label to “ensure you are buying a low sugar option that is good for your gut”.

If you like, you can add fresh fruit at home.

4) Smoothies

“Smoothies made with whole fruits provide prebiotic fibre that feeds the beneficial gut bacteria and supports digestive health,” the BHF said.

But a mere 150ml counts as one of your five a day, and many of us are drinking more than that.

Additionally, “blending breaks down the structure of fruit, releasing ‘free sugars’ that behave like added sugars in the body and cause faster rises in blood sugar levels,” they shared.

“Regularly consuming too much sugar can lead to weight gain, which can increase the risk of developing type 2 diabetes, heart and kidney disease.”

Stick to recommended portion sizes and consider adding nuts, which provide protein and fibre that may help to control the impact of the sugars.

5) Sauerkraut

Like kimchi, this fermented cabbage dish can also be high in probiotics.

But it also often runs a little salty, the BHF said, “which may be a concern for anyone watching their blood pressure. Some shop-bought versions are also pasteurised, which removes most of the live bacteria”.

Try “checking the label and eating small portions,” as well as looking for “raw” sauerkraut or those described as containing “live cutlures”.

Five Habits A GP Says Separates People Who Age Well From Those Who Don’t

Posted on 25/03/2026 by Boris Clair

It turns out that tiny changes – minutes more exercise, a few grams more veggies – can make a surprisingly large difference to your longevity and heart attack risk.

And Dr Dominic Greenyer, a private GP at The Health Suite, said that those lifestyle changes become medically obvious in time.

“If you followed two twins over time, you would often see clear differences in their skin, body composition, energy levels and overall health depending on how they live,” Dr Greenyer said.

“Ageing is not just about time passing. It’s about how well the body is maintained.”

Here, he shared the five factors he feels make all the difference:

1) Building and maintaining muscle

As we age, our muscles begin to wane – a process called sarcopenia. If we do nothing to maintain or build it, some research says we’re expected to lose half our muscle mass by 80.

“One of the biggest predictors of healthy ageing is muscle mass,” Dr Greenyer said.

2) Prioritising sleep and recovery

“Chronic poor sleep can accelerate ageing at a cellular level,” Dr Greenyer said.

“It affects hormones, recovery, inflammation and even visible signs like skin quality.”

Experts think that following a “7-1” sleeping rule (getting at least seven hours of sleep a night, with no more than an hour’s variance between bedtimes and wake-up times) could add years to your life.

3) Reducing inflammation through lifestyle choices

In and of itself, inflammation isn’t a problem – it can help our bodies to heal and may be an important part of muscle growth.

But “inflammaging” can occur when inflammation is chronic, and might contribute to conditions such as heart disease, type 2 diabetes, dementia, and frailty.

It “is influenced by diet, stress, alcohol intake and overall lifestyle,” Dr Greenyer said.

Those who eat whole foods, stay active, and manage stress well may have less unwanted inflammation, he added.

4) Enjoy life, in moderation

There’s lots of research to support the idea that enjoying ourselves – be it through socialising or even eating some candy – might help us to live longer.

“There is good evidence that polyphenol-rich foods such as dark chocolate can support cardiovascular health when consumed in moderation,” Dr Greenyer added. “Just as important is maintaining strong social connections, which are consistently associated with longer lifespan and better mental wellbeing.”

He ended, “The difference comes from small choices repeated over years – but they should still allow you to enjoy life.”

Tinned Tomatoes Give Us More Of A Heart-Friendly Nutrient Than Fresh Ones

Posted on 25/03/2026 by Boris Clair

Processed food is often treated as an unhealthy monolith, though a doctor previously told HuffPost UK that yeast extracts, tinned beans, ready-to-eat oats, and fortified plant-based milks have their role in a healthy diet.

And “processing” – which can include canning, smoking, freezing, milling, and pasteurising – isn’t in and of itself a bad thing. It can sometimes make elements of certain foods healthier.

For instance, the British Heart Foundation (BHF) writes that, “You might think canned tomatoes are less healthy than fresh ones.

“But your body can absorb more of a heart-healthy nutrient called lycopene from tinned varieties than it can from fresh, uncooked tomatoes.”

What is lycopene?

Lycopene is an antioxidant (meaning it helps to stop free radicals from damaging DNA and some cells). It helps to give fruits like tomatoes and pink grapefruits their colour.

Some experts think it could help to lower inflammation, control cholesterol, reduce the risk of blood clots, and improve the immune system.

It has also been linked to lower blood pressure and may even reduce some cancer risks.

But so far, the seemingly most established benefit of lycopene is its ability to improve our vascular function and potentially reduce our risk of cardiovascular disorders.

In one study, for instance, men with the highest lycopene consumption had a 55% lower stroke risk.

A 2022 review of studies concluded that lycopene “plays a critical role in human health, particularly in preventing cardiovascular risks”.

In Western countries, tomatoes account for about 80% of lycopene consumption.

OK, but why tinned tomatoes?

If tomatoes contain lycopene in all their forms (which they do), why tinned tomatoes over fresh ones?

Well, that 2022 review said, “Several factors influence the lycopene content of fruits and vegetables, such as environmental conditions (temperature, irrigation, light, climate, location of plantation), fruit variety, degree of ripeness, processing and storage conditions”.

That’s partly because processing tomatoes breaks down their cell walls, making their lycopene more available to us.

Tomato paste, for instance, has 1827% more lycopene than fresh tomatoes (though you likely eat less of it than canned kinds).

Crushed and canned tomatoes have 5106µg per 100g, vs cooked fresh tomatoes’ 3041µg per 100g.

Cooked fresh tomatoes have more lycopene than fresh raw ones.

Eating tinned tomatoes with olive oil might increase how much lycopene your body absorbs from them, too.

As Michael Mosley told the BBC, “That means tomato sauce from fresh or tinned tomatoes, and even ketchup can actually provide more lycopene than fresh tomatoes”.

Of course, there are other things to consider with e.g. ketchup or premade tomato sauces: added sugars and salt may make any lycopene benefits redundant.

But if you turn to unsalted, sugar-free tinned tomatoes far more often than you stew fresh ones yourself, you might be doing your heart (as well as your taste buds) a favour.

‘Ikigai’ Could Hold The Secret To Happier Ageing. I Asked A GP How To Find Yours

Posted on 24/03/2026 by Boris Clair

Medical comment provided by Dr Suzanne Wylie, GP and medical adviser for IQdoctor.

You might already know that having a sense of purpose is linked to greater longevity and a longer cognitive healthspan.

Those who are passionate and knowledgeable about their interests may face a lower dementia risk, too.

When Héctor Garcia, who co-wrote Ikigai: The Japanese Secret to a Long and Happy Life, went to the “village of longevity,” Ogimi Village, he noticed that the “healthy and active seniors” there often said they had an “ikigai”.

The term refers to something that brings value, meaning, and purpose to life. Here, we asked GP Dr Suzanne Wylie to share her thoughts on the topic.

What is “ikigai”?

It’s a compound of two Japanese words, “life” (iki) and “value, benefit” (-gai).

The Japanese government’s site describes it as “that which brings value and joy to life: from people, such as one’s children or friends, to activities including work and hobbies.”

Japanese psychologist Katsuya Inoue said it has two elements. These are “sources or objects that bring value or meaning to life,” and “a feeling that one’s life has value or meaning because of the existence of its source or object”.

It is a “broad term”, which can include everything from gardening to art to butterflies.

Ikigai is a practice as much as it is a passion. “Everyone knows what the source of their zest for life is, and is busily engaged in it every day,” Garcia wrote.

What are the benefits of “ikigai”?

Dr Wylie told us she approaches the concept of Ikigai with “a mix of curiosity and cautious optimism.

“There is certainly a growing body of observational evidence suggesting that having a sense of purpose in life is associated with better health outcomes, including reduced risk of cardiovascular disease, lower rates of depression, and even increased longevity,” she added.

So, though we can’t be as sure it’ll benefit us as much as, e.g., controlling blood pressure or quitting smoking, “it is plausible that [ikigai] contributes [to longevity] indirectly by encouraging engagement in meaningful activities, fostering social connections, and reducing stress, all factors known to influence physical and cognitive health as people age”.

For instance, Dr Wylie shared, people who garden, engage in creative hobbies, or even spend time with loved ones, “tend to have better emotional regulation, lower inflammatory markers, and are more likely to maintain an active lifestyle.

“These factors can contribute to what we would call healthy ageing, meaning a later onset of frailty, preserved cognitive function, and a greater quality of life, even if the absolute extension of lifespan is modest.”

How can I find an “ikigai”?

Dr Wylie told us there’s no set prescription.

Instead, it’s “more about encouraging people to reflect on what genuinely matters to them and finding ways to integrate that into daily life.

“This might mean advising someone to take up a hobby they have always enjoyed, join social or community groups, or even structure their day around small, purposeful tasks that bring them satisfaction”.

But simply learning what you like isn’t enough, the GP added.

“The key is consistency and meaningful engagement rather than intensity; it is the regular, ongoing sense of purpose that appears to be protective,” she explained.

“For older adults, in particular, maintaining social connections and pursuing interests can mitigate loneliness and cognitive decline, which in itself may confer measurable health benefits.”

The Healthiest Cheese, According To A Dietitian

Posted on 22/03/2026 by Boris Clair

Dietitian comment provided by registered dietitian Melissa Jaeger, head of nutrition at MyFitnessPal.

In recent weeks, we’ve asked dietitians to share the healthiest type of egg, rank the best breads, and tell us once and for all whether wholemeal pasta is always better than plain.

And this week, we’re speaking to registered dietitian Melissa Jaeger about cheese.

Is it ever good for us? If so, what are the best kinds? And how do the pros make cheese healthier?

Is cheese good for us?

“Cheese can absolutely be part of a balanced diet and offers several nutritional benefits. It’s an excellent source of high-quality protein and rich in calcium, which supports bone health,” Jaeger told us.

Calcium aside, its vitamin K content also helps to support your bones.

It contains vitamin B12, riboflavin, zinc, vitamin A, and phosphorus, too – “all nutrients that play vital roles in overall health”.

“There’s even an interesting benefit for dental health: eating cheese can increase pH levels in your mouth, leading to lower acid levels and less enamel breakdown, whilst calcium and phosphorus are boosted in saliva after consumption, helping to remineralise teeth,” the dietitian added.

But yes, there are some downsides.

“Cheese does contain 6 to 10g of fat per ounce, with more than half coming from saturated fat… guidelines recommend keeping saturated fat to around 7% of total calories (roughly 10-20g depending on your calorie needs),” Jaeger said.

“Elevated saturated fat intake can contribute to increased risk of cardiovascular disease and type 2 diabetes, so it’s worth being mindful of portion sizes.”

What are the healthiest types of cheese?

Jaeger said that different cheeses have different nutritional benefits, so it really depends on your goals.

“Swiss cheese stands out for having the lowest sodium content at around 55mg per ounce, making it a smart choice if you’re watching salt intake,” she said.

And if you’re trying to up your protein intake, sheep’s milk cheese contains “75% to 100% more protein than cow’s milk cheese and offers higher levels of phosphorus, vitamin B6, vitamin E, and calcium”.

Goat’s cheese also contains more protein on average than cow’s milk cheese (though less than sheep’s milk cheese), and is also higher in calcium, niacin, potassium, and iron.

Fresh goat’s cheese, or chèvre, “is a lighter option with only 4g of saturated fat per ounce”.

Lastly, if you have issues digesting lactose, you might benefit from trying harder cheeses.

“These are often well-tolerated because lactose is removed with the whey during cheese production, and what remains is broken down further during the ageing process,” said the dietitian.

Goats’ and sheep’s milk is also a little easier to digest, too.

How can I make cheese healthier?

If you do want to reduce your saturated fat intake, some naturally lower-fat versions include fresh goat’s cheese (chèvre), hard Parmesan, or feta, said the expert.

Of course, you can also opt for low-fat or reduced-fat varieties. “However, if you’re watching sodium intake, do check the nutrition label as these versions can be higher in salt compared to full-fat varieties,” she added.

But, Jaeger noted, “that doesn’t mean full-fat cheeses are off the table! You can absolutely work them into your diet whilst being mindful of saturated fat intake”.

She ended: “Try smaller amounts by sprinkling them over vegetables, soups, or salads rather than eating large portions on their own.

“Full-fat cheeses with more pungent, intense flavours are particularly brilliant for this approach, as you need less to achieve satisfying flavour.”

Most Teens Aren’t Vaccinated Against ‘MenB’ – Charity Calls For Change

Posted on 17/03/2026 by Boris Clair

This article features advice from Dr Tom Nutt, of Meningitis Now, Professor Adam Finn of the University of Bristol, and Professor Emma Wall, clinical professor of infectious diseases at Queen Mary University of London.

The meningitis outbreak among students in Kent has included cases of B meningococcal disease, sometimes known as MenB,

On Tuesday, the UK Health Security Agency (UKHSA) said it was continuing to investigate the outbreak – with four laboratory cases confirmed and 11 under investigation. This includes two people who have died.

Group B meningococcal disease can cause serious illness, including severe inflammation of the brain membrane (meningitis) and blood poisoning (septicaemia), which can prove fatal.

Most teens and adults aren’t vaccinated against MenB

Meningitis most commonly occurs in babies, young children, teens and young adults.

There are three vaccines which protect against the main causes of meningitis.

The MenB vaccine is offered to infants at eight weeks, 16 weeks and one year of age, as part of routine NHS vaccinations – this came into play in 2015 so anyone under 10 has some protection.

Babies are also given the pneumococcal vaccine at 16 weeks and one year.

The MenACWY vaccine protects teenagers against four types of bacteria linked to meningitis and is usually given in school during Year 9 (when kids are aged 13-14).

But the latter vaccine doesn’t protect teens from MenB, experts have warned.

Most teenagers and adults aren’t protected against it unless they’ve paid privately for a vaccine on the high street.

Charity calls for MenB to be added to routine vaccinations for teens

Meningitis Now’s chief executive Dr Tom Nutt noted there are “gaps” in the NHS immunisation schedule, particularly around MenB.

“We are campaigning for the MenB vaccination to be made more widely available to those at risk, especially teenagers and young adults,” he told HuffPost UK.

He noted that vaccines “are the only way to prevent meningitis” – that said, he caveated that “vaccines do not protect against all causes of meningitis and no vaccine is 100% effective”.

Prof Adam Finn, Professor Emeritus of Paediatrics at University of Bristol, added that protection from the vaccine “lasts for some years, but not forever”.

The MenB vaccines also do not “reduce carriage and transmissions of the bacterium,” he noted, meaning you could have the vaccine and still carry or transmit the bacteria to others.

Ultimately, it’s important that people make themselves aware of the signs and symptoms of meningitis, and to get immediate medical help if they suspect themselves or a loved one could have it.

Signs of meningitis

Symptoms of meningitis can come on very quickly and be easily mistaken for flu or a bad cold, or even the after-effects of a night out, Dr Nutt previously told us.

Early symptoms, which may not always be present, include:

a rash that does not fade when pressed with a glass
sudden onset of high fever
severe and worsening headache
stiff neck
vomiting and diarrhoea
joint and muscle pain
dislike of bright lights
very cold hands and feet
seizures
confusion/delirium
extreme sleepiness/difficulty waking

Anyone with these symptoms is urged to seek medical help immediately by contacting a GP, calling NHS 111 or dialling 999 in an emergency.

“Despite what has happened in Kent, we would like to reiterate that meningitis is a relatively rare disease,” said Dr Nutt.

“In the long-run, the good news is that the NHS vaccination programme has been very successful in bringing down the number of cases of meningitis in the UK.”

The charity’s “No Plan B for MenB” campaign calls for three changes to offer greater protection to the public.

These include: a MenB vaccination given to all those at most risk of disease; a MenB booster programme to protect adolescents by 2030; and availability of the MenB vaccination on the high street at a fair price.

What happens now?

Health officials are continuing to monitor the situation in Kent.

UKHSA confirmed a small targeted vaccination programme will begin among students resident at Canterbury Campus Halls of Residence at the University of Kent.

Professor Emma Wall, clinical professor of infectious diseases at Queen Mary University of London, explained that UKHSA might do this to “reduce the risk of a further outbreak, or shut down transmission (so-called ring vaccination)”.

The vaccination programme may be expanded further as UKHSA continues to asses ongoing risk.

As some of the cases visited Club Chemistry in Canterbury between 5-7 March prior to becoming unwell, UKHSA is urging anyone who visited the club during this time to come forward for preventative antibiotic treatment as a precautionary measure.

HuffPost UK has contacted the Department of Health and Social Care (DHSC) about whether there are plans to add Men B to the routine teen vaccine.

The ‘7/10’ Rule: Giving 100% In Interval Training Might Hold You Back

Posted on 16/03/2026 by Boris Clair

If you’re a runner, it can feel tempting to go above your limits to improve your pace, duration, VO2 max, and other metrics.

But lots of research suggests that going easy is beneficial. Elite athletes only spend about 20% of their time intensively training, for instance – they’re mostly “zone 2” running.

You might think the exception to that is the speedy part of interval training, which sees runners switch between jogs and sprints.

But even in those, researchers think we should only be giving it a seven out of 10 effort.

Why might “7/10 effort” help runners?

Researchers wanted to see how running at different intensities affected people’s VO2 max, or their ability to use oxygen efficiently, and their heart rates.

They asked participants to run three times. Each run was three minutes each, with two minutes’ rest in between.

Runners were asked to run at three different levels of perceived intensity: 6/10, 7/10, and 8/10 effort. That was measured by how hard the participants felt they were pushing themselves in their run (they were told to keep the level of difficulty the same throughout).

The longer you spend close to your maximum VO2 and heart rate during exercise, the more your aerobic capacity will increase.

The scientists noticed that people who ran with 6/10 effort in interval training spent less time at 90% of their VO2 max and heart rate levels.

But for those giving it a 7/10 or 8/10, the results were about the same; they spent roughly as long in the 0% or higher zone. And training at 7/10 provided less “ventilatory stress,” or difficulty breathing, than doing so at 8/10.

In other words, 6/10 seemed not to benefit interval runners as much as running at a 7/10 or 8/10. Both of those had the same potential to improve participants’ fitness, but the harder workout was more stressful with no added benefits.

Does the 7/10 rule always help runners?

Probably not. Different runs, and even walks, have their own benefits for runners; this test was only done on interval runs, which involve shorter sprints.

The runners only spent nine minutes in total at this higher level of effort, too. Training your aerobic capacity is helpful for more efficient running, but running slowly and long can train your endurance.

But for short bursts of interval training, the study suggests that forcing yourself too far beyond your limit might not necessarily be better. And as anyone who’s struggled with exhausting sprints will know, any mercy is welcome.

5 Science-Backed Ways To Speed Up Your Running Pace

Posted on 14/03/2026 by Boris Clair

I was a relatively normal person before I started running, but now, I accost my friends with topics like my VO2 max and “Jeffing”.

I can’t help it. Every runner I know wants to run a little faster and a little longer than their current PB.

So, we thought we’d share some science-backed ways to boost your pace:

1) Try tempo runs, like Fartlek sessions

The Swedish “speed play” method is a kind of interval training. It involves running at a slower pace for a set period, then sprinting for another preset interval.

There are no set rules as to what those intervals are.

“Fartlek and other types of tempo runs are a great way of getting your body used to small and frequent changes in pace, whether that be during hilly terrain or because you’re struggling during a particular section of the race,” Nuffield Health’s personal training lead, Nuffield Health, previously said.

One paper found that six sessions of sprint interval training improved the pace of seasoned athletes.

This doesn’t strictly have to be Fartlek training; it can be something like “Jeffing”, or the “run-walk-run” method, too.

2) Follow the 80/20 rule

According to Angela Ruskin University, “elite runners spend around 80% of their time training at what’s termed zone 2 running – a running pace which raises your heart rate, but is still slow enough that you can hold a conversation”.

Only about 20% of the time is spent at race pace, they added.

Zone 2 training happens below the lactate threshold, which means your muscles don’t get as tired after long distances.

That means you can build up a better aerobic base, which can really help you run faster for longer.

3) Try a “pyramid” running plan and get your miles in

One paper, which looked at 119,452 marathon runners in the 16 weeks preceding their races, found that “The fastest runners in this dataset featured large training volumes”.

In other words, the more kilometres under your belt, the faster you’ll probably run.

And among the fastest runners, a “pyramidal” running programme was more common.

That is another form of interval training which sees you ramp up from shorter, faster intervals to longer, slower parts, and then returning to smaller, speedier runs again at the end.

4) Don’t neglect strength training

A meta-analysis of 31 studies found that “strength training with high loads, plyometric training, and a combination of strength training methods may improve running economy in middle- and long-distance runners”.

And the better your running economy, the faster and longer you’ll be able to go.

But in this research, high-load strength training – working with heavy weights – might be especially helpful for those with a high VO2 max and faster running speeds.

5) Try plyometrics

Plyometrics, or exercises which lengthen, then rapidly shorten, your muscles, have been linked to improved explosive power.

One paper found that three plyometric sessions a week can reduce the “cost of running” (or energy used running) in athletes by about 6%. And another found that it increases stride length, too; both of which can improve your pace.

Six Early Bowel Cancer Signs Two Doctors Say You Should Always See A GP About

Posted on 06/03/2026 by Boris Clair

Medical advice provided by Dr Asiya Maula, private GP at The Health Suite, and Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy.

Recently, new data found that 40% of bowel cancer cases occur among under-65s.

We recently asked two doctors, Dr Asiya Maula and Dr Donald Grant, to share their tips for reducing your risk of developing bowel cancer as much as possible.

And we also asked them to share the symptoms they’d never ignore – after all, an awful lot of UK adults can’t name a single sign of the condition.

Here are their answers:

1) Dr Maula

“Symptoms I would never ignore include persistent changes in bowel habit lasting more than three weeks, blood in the stool, unexplained weight loss, ongoing abdominal pain, or persistent fatigue,” she said.

Bowel changes can include diarrhoea, constipation, or softer stools.

And despite recent data showing an increasing number of under-65s with bowel cancer, she added, “Younger people often dismiss these symptoms because they don’t perceive themselves to be at risk.”

Lastly, the doctor explained, “Rectal bleeding should never automatically be attributed to haemorrhoids without proper assessment. It is always safer to investigate early”.

2) Dr Grant

Dr Grant also said age shouldn’t be a factor; some symptoms should always be taken seriously.

“Regardless of age, there are plenty of indicators people should be aware of, which can lead to early intervention and a greater chance of recovery,” he said.

“Symptoms such as changes in bowel habits, unexplained weight loss, persistent fatigue and abdominal pain should never be ignored.”

Having one or even a couple of these symptoms doesn’t mean you definitely have bowel cancer.

But, “While these symptoms are often caused by less serious conditions, it’s important to seek medical advice if they persist, as they can also be common signs of bowel cancer.” the doctor ended.

I Swapped A 10k Step Goal For A ‘3-3-30’ Method Lunch Walk – It’s Much More Efficient

Posted on 26/02/2026 by Boris Clair

Though the 10,000 steps a day “rule” is actually a marketing gimmick, there is some merit to getting a few thousand paces under your belt (or should that be soles?) daily.

Some research suggests that 7,000 steps a day can help to lower heart disease, cancer, type 2 diabetes, depression, and falls risk, and can even reduce your likelihood of all-cause mortality by 47%.

But since I gave up my sleep tracker, I’ve grown a little weary of step-counting devices too. So, I tried a 3-3-30 walk on my lunch break instead (experts say a midday stroll can help to boost our mood and health in winter and early spring).

That’s because some research says the half-hour activity could improve your blood pressure, aerobic capacity, and strength even more than “regular” walking,

What is 3-3-30 walking?

It’s a type of interval training, a bit like the “Jeffing” or “run walk run” method is for runners.

It involves walking briskly for three minutes, then more slowly for another three minutes, on repeat for half an hour.

A study into the technique concluded that “High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity”.

These results were stronger for the interval walking group than the steady-pace walkers.

Speaking to HuffPost UK previously, doctor and consultant practitioner, Dr Hussain Ahmad, said: “If you’re aiming to maintain general health, brisk walking for at least 150 minutes a week (about 30 minutes a day, five days a week) can help reduce the risk of heart disease, improve mood, and support weight management”.

Brisker walking is associated with a 20% lower risk of early death compared to 4% for slower walkers.

Just to add the vitamin D-boosting cherry on top, doing the surprisingly efficient workout when the sun is at its highest – from 11am to 3pm – can boost your mood, sleep, and energy in the cooler months.

Some goslings and a swan that made my lunchtime walk even more worthwhile

So, how did it go?

I don’t know if it was because I tried 3-3-30 walking on the same day this year’s endless barrage of storms gave way to sunshine, but I couldn’t believe how much it boosted my mood.

It’s also way more practical than my noble, but unrealistic, step count goals, which sometimes required either an earlier wakeup than I can usually manage or a dark, depressing post-work stroll.

A plus: because I wasn’t checking my step count during the walk, I was able to concentrate more on the nature around me (including some impossibly cute fluffy gislings, pictured above).

That meant the walk was more sustainable, more enjoyable, and (probably) more efficient. No wonder I’ve been trying to get friends and family on board.