{"id":812004,"date":"2026-10-24T02:57:32","date_gmt":"2026-10-24T02:57:32","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/812004\/"},"modified":"2026-10-24T02:57:32","modified_gmt":"2026-10-24T02:57:32","slug":"tim-spector-how-to-eat-your-way-to-a-healthier-gut-and-happier-mind","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/812004\/","title":{"rendered":"Tim Spector: How to eat your way to a healthier gut and happier mind"},"content":{"rendered":"

For much of his adult life, Tim Spector<\/a> lived on meal deals. As a junior doctor and later a rheumatologist working in hospitals, he would \u201crun around getting food wherever I could\u201d, he recalls, \u201cusually crisps, juice and a pre-packaged sandwich \u2013 thinking it was healthy because it was tuna and what looked like brown bread\u201d.<\/p>\n

In hindsight, he can see the impact this diet had on him. \u201cMy mood was all over the place, and I was very tired in the afternoons,\u201d he says. \u201cBut I had young kids, so of course I\u2019d be tired. It was only much later, when I was in my fifties, that I\u00a0made the connection between what I\u00a0was eating and how I was feeling.\u201d<\/p>\n

15 years ago, by which time he had moved from rheumatology into genetic epidemiology, Spector suffered a mini stroke<\/a> while skiing, which left him unable to read or write for three months. The experience prompted him to question what he thought he knew about healthy eating, and his research increasingly turned towards the gut.<\/p>\n

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How to be more grateful for daily life in five easy steps<\/p>\n

Gratitude<\/p>\n

The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel\u00a0less stressed.<\/p>\n

NHS GP dR RADHA<\/p>\n

\"\" <\/p>\n

\nThe science\n<\/p>\n

Research has shown that feeling or expressing thanks can actually alter our brain.<\/p>\n

The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.<\/p>\n

This can be long lasting if we make gratitude a\u00a0regular habit.<\/p>\n

We also get a decrease in our cortisol (stress hormone) levels which helps\u00a0lower anxiety.<\/p>\n

Being grateful can strengthen the nerve pathways which triggers positive emotion.<\/p>\n

\nHow can we build gratitude?\n<\/p>\n

\"TwoCaption: Two adult brothers enjoy a warm embrace in a sunny park. They stand beside a decorative fence surrounded by lush greenery, showcasing a strong bond and happiness in the moment.
Photographer: Beatriz Herrera
Provider: Getty Images
Source: iStockphoto
Copyright: beatrizherreragonzalez@gmail.com<\/p>\n

Change your words<\/p>\n

Instead of seeing something as a problem, try to see the opportunities within it.\u00a0<\/p>\n

Journal<\/p>\n

Our brains are very receptive and what we read or write can alter our emotional system.<\/p>\n

\"CaucasianCaucasian mid adult patient writing a diary while recovering in the hospital ward \u2013 stock photo. (Photo: Getty)<\/p>\n

\"\"\u2018One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,\u2019 says Dr Amir Levine (Photo: Oliver Rossi\/Getty)<\/p>\n

Express it<\/p>\n

This will not only make you feel good, but you will also get a positive response from others.<\/p>\n

\nHow can we build gratitude?\n<\/p>\n

Notice more<\/p>\n

Throughout\u00a0your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?<\/p>\n

\"HappyExercise with people you love (Photographer: Morsa Images\/Getty\/Digital Vision\/Abel Mitj? Varela)<\/p>\n

\"GroupCaption: Group of Happy Asian senior women friends shopping and having lunch at restaurant on summer holiday vacation. Healthy elderly woman enjoy outdoor lifestyle meeting and eating food together.
Photographer: CandyRetriever
Provider: Getty Images
Source: iStockphoto<\/p>\n

The basics<\/p>\n

By being thankful for the small things every day, we are far more likely to be and stay healthy\u00a0so that we can enjoy them.<\/p>\n

\nWhat to do\n<\/p>\n

Gratitude can lead to\u00a0feelings of optimism, lower our blood pressure, and improve sleep quality.\u00a0<\/p>\n

Write down what potential good aspects there are to the things you don\u2019t feel like doing, or even what could be worse about it.<\/p>\n

Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.<\/p>\n

Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.<\/p>\n

Sales of battery
electric vehicles hit a record high last year.<\/p>\n

Leon Poultney, a writer who specialises in cars, gives his EV recommendations, and the ones that should be avoided.<\/p>\n

\"\" <\/p>\n

Renault 5 E-Tech<\/p>\n

Starts at \u00a322,995 for the smaller battery <\/p>\n

Available with either\u00a0a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.<\/p>\n

The interior has been lavished with a\u00a0level of detail that\u2019s typically reserved for more expensive cars.\u00a0<\/p>\n

\"\" <\/p>\n

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4 min read<\/p>\n

\nMercedes-Benz CLA\n<\/p>\n

A champion of EV efficiency<\/p>\n

\"\" <\/p>\n

It offers a remarkable 491 mile range on a single charge from the 85kWh battery.<\/p>\n

It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger. <\/p>\n

Priced from \u00a337,400<\/p>\n

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2 min read<\/p>\n

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Porsche Macan GTS<\/p>\n

It\u2019s a lot of money to part with, but this is arguably all the car you will ever need.<\/p>\n

The \u00a389,000 Macan is a premium SUV that somehow manages to blend Porsche\u2019s reputation for dynamics and sporty driving with everyday practicality.<\/p>\n

The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.<\/p>\n

\nKia EV 9\n<\/p>\n

With the business class-style six seat configuration costing a staggering \u00a376,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

MG IM6<\/p>\n

It\u2019s fast, goes a long way between stops and charges relatively quickly\u00a0but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.\u00a0<\/p>\n

\nBYD Dolphin Surf\n<\/p>\n

All of its gadgetry can\u2019t disguise the fact that performance is weak, even for a typically zippy EV, the\u00a0ride is fussy at slower speeds and it\u2019s not in the least bit enjoyable to drive on a country road.<\/p>\n

\"\" <\/p>\n

While good value (prices start at \u00a317,935) for the 200-mile max range, there are more interesting\u00a0options from Hyundai, Citroen and Renault for similar money.<\/p>\n

Leapmotor T03<\/p>\n

\"\" <\/p>\n

It attempts to wow with tech, much of which hinders, rather than helps.\u00a0<\/p>\n

There\u2019s no tangible benefit over mounting your phone to the dash.<\/p>\n

Simply an average driving experience, adequate range and slow charging speeds.\u00a0<\/p>\n

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The kitchen gadgets and products a food editor swears by, all under \u00a325<\/p>\n

\nThe kitchen gadgets under \u00a325\n<\/p>\n

\"bestCaption: best kitchen gadgets<\/p>\n

Victorinox paring knife<\/p>\n

It\u2019s comfortable to hold, with a point sharp enough for scoring pastry.<\/p>\n

ProCook cast iron pan<\/p>\n

For unbeatable\u00a0searing and heat-retention, cast iron is the top choice.\u00a0<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Tesco chopping board<\/p>\n

Priced at just \u00a322, I\u2019ve yet to find another board that matches it for sheer value and quality.<\/p>\n

\nThe kitchen gadgets under \u00a325\n<\/p>\n

Pyrex jug<\/p>\n

It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won\u2019t stain like plastic and the red measurements never fade.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Salter scales<\/p>\n

\u201cI\u2019ve had my slim little set of Salter Disc Scales for over a decade, and I\u2019m delighted to see they are still made to exactly the same reliable design today.\u201d<\/p>\n

Microplane grater<\/p>\n

It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike\u00a0copycats simply can\u2019t match.\u00a0<\/p>\n

Braun hand-held blender<\/p>\n

It\u2019s an essential for everything from making velvety soup to getting the lumps out of white sauce.\u00a0<\/p>\n

Bodum cafetiere<\/p>\n

As well as delivering great results, cafetieres are easy to clean and there\u2019s no ongoing filter paper costs or pod recycling to deal with.<\/p>\n

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\nThe kitchen gadgets under \u00a325\n<\/p>\n

Oxo peeler<\/p>\n

What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.<\/p>\n

\"\" <\/p>\n

\"\" <\/p>\n

Falcon pie dish<\/p>\n

Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.\u00a0<\/p>\n

The golden rules for a happy, secure relationship<\/p>\n

Psychiatrist and neuroscientist\u00a0Dr Amir Levine, author of bestselling book Attached, explains why we behave the way we do in love.<\/p>\n

\"HappyCaption: Happy woman walking with male partner in vineyard during sunset. Elderly couple are touring in field against sky. They are enjoying during weekend.
Photographer: Morsa Images
Provider: Getty Images
Source: Digital Vision<\/p>\n

\nGolden rules for happy relationships\n<\/p>\n

Start with your own behaviours<\/p>\n

The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.<\/p>\n

\"SideSide view of affectionate happy couple sitting in the cozy cafe. \u2013 stock photo. (Photo: Getty)<\/p>\n

\"HappySon\u2019t assume your partner knows how you think (Photo: ljubaphoto\/Getty\/E+)<\/p>\n

Express your needs<\/p>\n

People need consistency and connection to feel safe. This is not, \u2018You hurt my feelings by never replying to me\u2019, it\u2019s more \u2018this is the kind of contact that helps me feel secure\u2019.<\/p>\n

\nGolden rules for happy relationships\n<\/p>\n

\"UnhappyUnhappy married couple facing away from each other in a quiet home, concept of emotional distance, loneliness in relationship and family problems \u2013 stock photo. (Photo: Getty)<\/p>\n

The appendix \u2018inflammation\u2019 rule<\/p>\n

If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.<\/p>\n

Lean on community<\/p>\n

You don\u2019t need hundreds of friends. You need people and places that regularly remind you that you belong.\u00a0<\/p>\n

\"HappyCaption: Happy couples talking while walking embraced during spring day in a meadow.
Photographer: skynesher
Provider: Getty Images
Source: E+<\/p>\n

\"CandidCandid shot happiness and togetherness Asian mother supporting daughter try to standing and walking first time and positive emotion \u2013 stock photo. (Photo: Getty)<\/p>\n

Stop blaming childhood<\/p>\n

Humans are much more complicated than: \u2018this happened to you, therefore you are doomed to be anxious\u2019.<\/p>\n

\"FinancialCaption: Financial problems. Worried middle-aged woman holding utility bills, managing monthly household budget, sitting on bed feeling anxious. Cost of living concept
Photographer: MementoJpeg
Provider: Getty Images
Source: Moment RF<\/p>\n

Reach for a
secure script<\/p>\n

When something unsettles you in a relationship, your first reaction is not always the most accurate one.\u00a0<\/p>\n

If you\u2019re anxious, your brain may jump very quickly to: \u2018this is the beginning of the end\u2019. If you\u2019re avoidant, your brain may say: \u2018this person wants too much from me, I need to get\u00a0away\u2019. So one very practical thing you can always do is pause and ask: \u2018What would a secure person do here?\u2019<\/p>\n

Loneliness elsewhere<\/p>\n

When people talk about\u00a0loneliness, they often assume it means you don\u2019t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.<\/p>\n

\"FrustratedFrustrated lonely shy guy sitting apart of others teenagers \u2013 stock photo. (Photo: Getty)<\/p>\n

\nWhat to do\n<\/p>\n

Build a community that works for your temperament and gives you regular, reliable moments of connection.<\/p>\n

You can still be kind to people while not treating them as someone who belongs in your inner circle.\u00a0<\/p>\n

Explain what you need. Sometimes people simply don\u2019t realise how\u00a0you are experiencing them.<\/p>\n

Check in with people: does this person actually feel that I\u2019m reliable? Do they experience me as predictable?\u00a0That\u2019s the only way that you can start to become more secure.<\/p>\n

\"\" <\/p>\n

Do some foods leave
you feeling hungry rather than satiated? Experts say there are\u2026<\/p>\n

\nFoods that leave you hungrier\n<\/p>\n

A bowl of cereal and glass of orange juice<\/p>\n

More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.<\/p>\n

\"\"No more orange juice. (Photo via pixaby)<\/p>\n

\"WomanIt\u2019s estimated ultra processed foods make up at least half of the average UK diet (Photo: Getty)<\/p>\n

Swap the\u00a0orange juice\u00a0for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.<\/p>\n

\nFoods that leave you hungrier\n<\/p>\n

\"Gail'sCaption: Gail\u2019s croissant
Image taken from https:\/\/gails.com\/collections\/breakfast\/products\/croissant<\/p>\n

Croissants<\/p>\n

These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.<\/p>\n

Toast and jam<\/p>\n

It is mostly carbohydrate and without protein or fibre, it is digested quickly, leaving you feeling hungry.<\/p>\n

\"ToastedCaption: Toasted bread and white background
Photographer: Daniel Tamas Mehes
Provider: Getty Images
Source: iStockphoto
Copyright: Minden jog fenntartva!<\/p>\n

\"FILEYakitori\u2019s on the menu at the Japanese restaurant \u2013 but what exactly is it? (Photo: Reuters)<\/p>\n

Sushi<\/p>\n

Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.<\/p>\n

\nFoods that leave you hungrier\n<\/p>\n

\"SarawakSarawak laksa is one of many varieties of this noodle soup (Photo: Tham Kee Chuan\/Getty)<\/p>\n

Vegetable soup<\/p>\n

On its own, it is often very low in protein and calories, so hunger can return quickly.<\/p>\n

Pizza<\/p>\n

Unless it\u2019s loaded with veggies, it\u2019s probably pretty low in fibre.<\/p>\n

\"\"Best pizza in Britain named \u2013 and owner reveals the secret to its success (Photo: James Linsell Clark\/SWNS)<\/p>\n

\"WASHINGTON,The Government has announced that the sugar tax will be extended to milkshakes (Photo: Scott Suchman)<\/p>\n

Smoothies<\/p>\n

Liquids are generally less filling as they require little chewing which may not trigger satiety signals.<\/p>\n

\nFoods that leave you hungrier\n<\/p>\n

\"London,\u2018Aged 14, I started what I considered to be my own little business selling confectionary,\u2019 writes Beauty Dhlamini (Photo: Getty) <\/p>\n

Snack bars<\/p>\n

They are ideal\u00a0for a quick pick-me-up, but if reducing hunger is what you\u2019re after, it\u2019d be better to swap it out. <\/p>\n

Low-fat yoghurt<\/p>\n

A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.<\/p>\n

\"WhichWhich yoghurts are the best options? (Unsplash)<\/p>\n

\"BANGKOK,Caption: BANGKOK, THAILAND \u2013 OCTOBER 17: A \u201cKT Herbalist\u201d, a Kratom cocktail made from Kratom, coffee and siamese herbs is seen at Teens of Thailand, a bar in Bangkok\u2019s Chinatown on October 17, 2021 in Bangkok, Thailand. In April 2021, the start of Thailand\u2019s third and most deadly wave of the COVID-19 pandemic, the Thai government banned the sale of alcohol in restaurants and bars, crippling the already suffering food and beverage industry. With a lack of government aid and support, some bars have shuttered their doors in hopes of reopening post-lockdown, while others shuttered their doors for good. But six months into Thailand\u2019s most recent lockdown, Niks Anuman-Rajadhon, owner of Teens of Thailand, a gin bar located in a renovated shophouse in Bangkok\u2019s Chinatown, decided that instead of waiting for the government to allow the sale of alcohol again, they would take advantage of Thailand\u2019s recent legalization of Kratom. Kratom is a locally grown herbal drug with mild opioid and stimulant effects and was reclassified from a type-5 narcotic to a legal-to-grow herb in August 2021. While Thailand prepares for a tentative reopening on November 1st, the alcohol ban and curfew are set to continue, leaving business owners questioning if the country can revive its suffering tourism industry. (Photo by Lauren DeCicca\/Getty Images)
Photographer: Lauren DeCicca
Provider: Getty Images
Source: Getty Images AsiaPac<\/p>\n

Alcohol<\/p>\n

On an empty stomach, it can actually increase your appetite.<\/p>\n

\nWhat to eat instead\n<\/p>\n

Instead of thinking about avoiding foods, think about what you can add to them.<\/p>\n

Add beans, lentils or shredded chicken to your vegetable soup and pasta.<\/p>\n

Thicken your smoothies with Greek yoghurt, chia seeds and oats.<\/p>\n

Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits\u00a0are better snack options than a pre-made snack bar.<\/p>\n

Have alcohol alongside a balanced meal containing protein and fibre.<\/p>\n

How to age well
without pain<\/p>\n

Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you\u2019re ageing
badly \u2013 and what to do about it.<\/p>\n

\"\" <\/p>\n

How to know <\/p>\n

Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about\u00a0longevity but what\u2019s the point in living longer if the last decade is painful and you\u2019re [totally] reliant on people?\u201d<\/p>\n

\"\" <\/p>\n

The signs to look out for<\/p>\n

\"SeniorSenior woman on sofa feeling and suffering from back pain. \u2013 stock photo. (Photo: Getty)<\/p>\n

The most obvious early warning sign of bad ageing is pain says Harlow.\u00a0<\/p>\n

Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.<\/p>\n

One call Harlow often receives is people calling after having a fall and struggling to get up.<\/p>\n

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\nHow to age without pain\n<\/p>\n

\"\"Many will worry about not saving enough for retirement (Photo: Alex Tihonov\/Getty\/Moment RF)<\/p>\n

Not just stopping<\/p>\n

When people retire, they often put their feet up and stop. Your body really is use it or lose it.<\/p>\n

Sleep<\/p>\n

Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.<\/p>\n

\"TiredNaps before 1pm can lead to better cognitive performance in the following hours (Photo: Lord Henri Voton\/Getty Images)<\/p>\n

\"MaribelCaption: Maribel Ezcurra, 77, a retired milling machine mechanic, practices tai chi with fellow seniors in a park in the Playa neighborhood of Havana, Cuba, Wednesday, April 15, 2026. (AP Photo\/Ramon Espinosa)
Photographer: Ramon Espinosa
Provider: AP
Source: AP<\/p>\n

Social isolation<\/p>\n

The lack of connection can increase the risk of premature death by
as much as 29 per cent.<\/p>\n

Strength training<\/p>\n

It really is the proxy for
overall independence.<\/p>\n

The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety,\u00a0depression and\u00a0dementia.\u00a0<\/p>\n

\"ThisCaption: This is a photo of a senior man helping his wife lift weights. See PA Feature HEALTH Physio. WARNING: This picture must only be used to accompany PA feature HEALTH Physio. PA Photo.Picture credit should read: Alamy\/PA. <\/p>\n

NOTE TO EDITORS: This picture must only be used to accompany PA Feature HEALTH Physio. <\/p>\n

Photographer: Alamy
Provider: Alamy\/PA
Source: PA<\/p>\n

The brain can be linked to muscle mass too, Harlow says. It\u2019s not just about being able to lift things. It gives you more energy, better sleep and you\u2019ll look and feel better.<\/p>\n

\nHow to age without pain\n<\/p>\n

Daily habits<\/p>\n

Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.<\/p>\n

\"ElderlyFit more walking into your day (Photo: andreswd\/Getty\/E+)<\/p>\n

\"ASleep can affect your heart health (Photo: Flashpop\/Getty\/Digital Vision)<\/p>\n

Stretch in bed<\/p>\n

Take joints through a full range of motion for five minutes to loosen it before getting up.<\/p>\n

Don\u2019t crash diet<\/p>\n

It can increase the decline of muscle mass and bone density, which needs to be avoided.\u00a0<\/p>\n

\"ACalorie counting every day can be a pain (Photo: Getty)<\/p>\n

\nHow to age without pain\n<\/p>\n

\"Protein(Photo: Inga Erhan\/ Gingagi\/ Getty).<\/p>\n

Protein<\/p>\n

Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.<\/p>\n

Don\u2019t wait<\/p>\n

Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.\u00a0<\/p>\n

\"MenstrualMenstrual pain, woman with stomachache suffering from pms at home, endometriosis, cystitis and other diseases of the urinary system \u2013 stock photo. (Photo: Getty)<\/p>\n

\"Close-upCaption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF<\/p>\n

Recovery<\/p>\n

For most people, it\u2019s\u00a0about reducing the number of times per week you\u2019re exercising, not reducing intensity.\u00a0<\/p>\n

\nThe three ageing tests to do\n<\/p>\n

Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.<\/p>\n

See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women\u00a012.\u00a0<\/p>\n

The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.<\/p>\n

Despite the job market hiring fewer entry-level roles, employers are still looking for grads\u2026<\/p>\n

But you should be prepared to keep an open mind. <\/p>\n

We\u2019ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.<\/p>\n

\"YoungPlan 5 applies to students who began university courses on or after August 2023
(Photo: Abraham Gonzalez Fernandez\/Getty Images\/
Source: Moment RF)<\/p>\n

\nThe degrees to choose for a career\n<\/p>\n

Hiring in the UK could
finally be on the up<\/p>\n

47%<\/p>\n

of employers offered entry-level
positions from July.<\/p>\n

That is up nearly 15 per cent from the same period last year.<\/p>\n

700,000<\/p>\n

But graduate unemployment\u00a0rose to six per cent in 2025 and 700,000 jobless graduates were\u00a0claiming benefits.<\/p>\n

\nFinance and insurance\n<\/p>\n

Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.<\/p>\n

Business loan company Portman Finance\u00a0Group has taken on 50 graduates over the past four years.<\/p>\n

\"AA lot of thought needs to be put into transferring a DB pension to a DC pot (Photo: Getty Images)<\/p>\n

Portman graduates start on \u00a336,000 for the two-year programme and the education you need to apply is a minimum \u201cABB\u201d of A-levels, and a 2:1 or above university degree. But not in a specific subject.<\/p>\n

\"MatureLoose, natural fabrics are the best clothing option when the temperature rises (Photo: Kate Wieser\/Getty)<\/p>\n

Trade and logistics<\/p>\n

What makes it particularly rewarding is that there\u2019s always something to learn.<\/p>\n

Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.<\/p>\n

Salaries start at \u00a330,000 with an uncapped bonus, rising to \u00a350,000 plus a company car as a senior account partner.<\/p>\n

Technology and IT<\/p>\n

More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.\u00a0<\/p>\n

Successful entry-level candidates can earn a basic salary of up to \u00a335,000, with the opportunity to triple that within their first three years of working.<\/p>\n

\"YoungCaption: Young business woman searching for job online. Woman writing resume on laptop.
Photographer: Maria Korneeva
Provider: Getty Images
Source: Moment RF<\/p>\n

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\nPublic sector, health
and social services\u00a0\n<\/p>\n

46 per cent of public sector, health and social services organisations are also\u00a0ready to take graduates, according to a survey by Manpower.\u00a0<\/p>\n

\"AA policeman walking away from an elderly person\u2019s home. \u2013 stock photo. (Photo: Getty)<\/p>\n

For example, Police Now runs a graduate\u00a0programme into policing. They\u00a0recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from \u00a331,164 to \u00a342,210 depending\u00a0on location and rising each year.<\/p>\n

Can we treat guests without blowing our budget?<\/p>\n

According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.<\/p>\n

The i Paper food writer Sophie Morris [below] asks chefs for their best ideas for hosting at home. <\/p>\n

\"\" <\/p>\n

Always have bread<\/p>\n

People will feast on the
bread, and then need less fish\/steak\/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter. <\/p>\n

ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK \u2013 GOOD FOOD FOR EVERY DAY<\/p>\n

\"FemaleFemale Hands cutting bread. \u2013 stock photo. (Photo: Getty)<\/p>\n

\nUse vegetables as centrepieces\n<\/p>\n

Chef and food writer Helen Graham turns vegetables into centrepieces to cut down on meat and fish expenses.<\/p>\n

\"VarietyVariety Fresh of organic fruits and vegetables and healthy vegan meal ingredients in reusable eco cotton bags on beige background . Zero waste shopping concept. Healthy food, clean eating, eco friendly, no plastic. Flat lay, top view \u2013 stock photo. (Photo: Getty)<\/p>\n

\"BeautifulBeautiful woman unpacks a full fabric bag with fruits and vegetables on the kitchen. \u2013 stock photo. (Photo: Getty)<\/p>\n

Add pantry items<\/p>\n

Graham\u2019s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.<\/p>\n

\nHow to host on a budget\n<\/p>\n

\"TableMany of the dishes we take for granted in British curry joints are entirely unlike anything you might find to eat in the subcontinent (Photo: Getty\/E+)<\/p>\n

Improve the everyday<\/p>\n

Guests will\u00a0always appreciate a stellar interpretation of the ordinary. Think lasagna or curry. <\/p>\n

Generosity<\/p>\n

Cooking dinner for your guests is spoiling them \u2013 you\u2019re being generous with your time, your effort, and your home. So don\u2019t feel the need to go overboard elsewhere.<\/p>\n

\"A(Photo: FilippoBacci\/Getty Images\/E+)<\/p>\n

\"ManMan serving friends salad at backyard dinner party \u2013 stock photo. (Photo: Getty)<\/p>\n

Ask for help<\/p>\n

Ask friends to bring a contribution, be it a nibble or a pudding.<\/p>\n

Big platter energy<\/p>\n

[Presentation] can be the key to elevating something\u00a0. Spaghetti and tomato sauce suddenly looks like a feast when tumbled\u00a0on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.<\/p>\n

Food writer and editor Eleanor Steafel\u00a0<\/p>\n

\"\"Entertaining doesn\u2019t have to be stressful (Photo: The Good Brigade\/Getty\/Digital Vision)<\/p>\n

\nHow to host on a budget\n<\/p>\n

Taco party<\/p>\n

Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.<\/p>\n

\"TraditionalTraditional ice cream parlours are still going strong (Shutterstock)<\/p>\n

\"TacosTacos are a popular dish throughout the country (Photo: Daniela White Images\/Getty) <\/p>\n

Sundaes<\/p>\n

Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.<\/p>\n

\t\t\t\t\"\"\/<\/p>\n

Today, the 68-year-old is one of Britain\u2019s best-known gut health experts: a professor at King\u2019s College London, co-founder of the personalised nutrition company ZOE<\/a>, author of bestselling books including The Diet Myth and Food for Life, and presenter of Channel 4\u2019s What Not to Eat.<\/p>\n

His latest book, Good Mood Food<\/a> \u2013 his second collection of recipes \u2013 was inspired by what he calls a \u201crevolution\u201d in our understanding of the gut-brain connection exploring how eating differently might improve our mood, energy and even long-term\u00a0brain\u00a0health.<\/p>\n

\u00a0\u201cMost people see the link between food and physical health,\u201d he says, \u201cbut they don\u2019t see the link between diet and feeling listless, anxious or low.\u201d<\/p>\n

That connection lies in the constant communication between our gut and our brain. The food we eat influences the trillions of microbes living in our gut, which produce chemicals that in turn trigger signals to the brain. One of the main communication routes is the vagus nerve, which Spector likens to a \u201csuper-rapid internet cable\u201d. Most of the nerve signals travel upwards, from gut to brain, rather than the other way around. \u201cIn general, if you improve your gut health, you\u2019ll improve your brain health.\u201d<\/p>\n

Spector\u2019s first rule is variety: aim for 30 different plants a week. He understands this might sound daunting. \u201cWe were brought up on five a day, which meant an orange juice, a banana, a carrot,\u201d he says. \u201cMost people don\u2019t realise that plants are everything from coffee to curry powder. Once you start thinking of it that way, it is far easier.\u201d<\/p>\n

The point is that different plants feed different gut microbes<\/a>. \u201cIt\u2019s like having a better vocabulary,\u201d he says. \u201cPeople eating only six or seven plants a week are missing out on that diversity.\u201d<\/p>\n

Fermented foods, such as yoghurt, kefir, kimchi and sauerkraut, are another of his priorities. He points to a ZOE study in which participants increased their intake for two weeks, with nearly half reporting improvements in mood and more than half in energy.<\/p>\n

Colour matters, too. \u201cParticularly if you\u2019re in a low mood, you can find yourself throwing beige food in the oven,\u201d he says. \u201cBut brightly coloured foods tend to be rich in polyphenols \u2013 defence chemicals which feed your microbes and have antioxidant properties.\u201d These help to support beneficial gut bacteria, which in turn influence how we feel.<\/p>\n

\"TimTim making a gazpacho recipe from his new book (Photo: Issy Croker)<\/p>\n

It is not only what we eat, but how. Spector advocates mindful eating, rather than mindlessly grazing. \u201cGive yourself one second before you grab something,\u201d he suggests. \u201cThink about what you\u2019re eating and what effect it might have on you. How will you feel in two hours\u2019 time: sluggish and bloated, or energised and\u00a0clear-headed?\u201d<\/p>\n

Calorie-counting, meanwhile, gets short shrift. \u201cA lot of people still think the only way to be healthier is to eat fewer calories, and that\u2019s complete rubbish,\u201d Spector says. \u201cThe worst is food marketed as low-calorie, which is often terrible-quality, ultra-processed food that makes you overeat anyway.\u201d<\/p>\n

Instead, he wants us to focus on simple, unprocessed<\/a> ingredients, which he points out are often the cheapest \u2013 tins of beans or chickpeas, for instance.<\/p>\n

Batch cooking can help keep costs down, too, by reducing food waste and making the most of what\u2019s already in the fridge. And it saves time. \u201cGet the whole family to muck in, fill up your freezer, and you only have to cook one day a week.\u201d<\/p>\n

Spector considers himself lucky to have grown up just before what he calls the \u201cultra-processed food revolution\u201d. Raised in London by an Australian mother who was a physiotherapist and a father who was a pathologist, he remembers a fairly simple diet. \u201cMy mum wasn\u2019t a brilliant cook, but she was\u00a0a fantastic gardener. She grew her own vegetables on an allotment.\u201d<\/p>\n

By his teens, though, he was cooking himself tins of ravioli and marvelling at the family\u2019s first TV dinner, served in a plastic tray \u201clike airline food\u201d. \u201cWe were super-excited. We thought it was very flashy.\u201d What was in it? \u201cSlices of roast beef or something horrible<\/a>.\u201d As a medical student, living on a \u00a33 weekly food budget, he survived on kebabs and trips home for \u201csome decent protein\u201d. Then came the \u201cghastly\u201d hospital canteen food \u2013 and those meal deals.<\/p>\n

\"This\u2018Good Mood Food\u2019 by Tim Spector (Photo: Jonathan Cape; Issy Croker\/PA)<\/p>\n

His subsequent transformation into a media figure has brought scrutiny as well as success, not least over the commercialisation of ZOE. Yet he seems unruffled. \u201cAs you get more well-known, some people will make a name for themselves by criticising you,\u201d he says. \u201cI like to think everything we\u2019re doing [at ZOE] is driven by science. We\u2019re a company that has published over 70 peer-reviewed articles, which is extremely rare in the industry.\u201d<\/p>\n

It is not that he objects to being challenged, but he takes issue with how some critics go about it. \u201cThey often do it in a way that isn\u2019t scientific. The way to do it would be to have a proper peer debate, rather than on Instagram or in books just to sell those products.\u201d<\/p>\n

Ultimately, he takes it in his stride. That doesn\u2019t stop him having plenty of strong opinions of his own, though. His current bugbear is the protein craze.<\/p>\n

\u201cIt\u2019s the number-one fad,\u201d he says. \u201cNinety per cent of us are getting more than enough protein. People are basically being conned into buying ultra-processed crap<\/a> because it\u2019s got a protein sticker on it.\u201d Supplements fare no better. \u201cThe vast majority are unproven. There are only a handful that have clinical evidence that they work.\u201d<\/p>\n

For all his views, Spector doesn\u2019t pretend to eat perfectly. \u201cI\u2019ve got plenty of weaknesses,\u201d he admits. \u201cIf I\u2019m in an environment surrounded by attractive junk food, I\u2019ll graze on it. If my wife buys a pack of biscuits, I\u2019ll be tempted to eat them all. These foods are designed to be irresistible. Often the only way not to eat them is not to have them in\u00a0front of you.\u201d<\/p>\n

Yet, when it comes to how he has eaten his own way to a better mood, Spector\u2019s key philosophy is one of addition rather than restriction. Which is why his parting advice brings us back to those 30\u00a0plants a week.<\/p>\n

\u201cIf you can consistently do that, it will make the biggest difference to how you feel,\u201d he says. \u201cIt also creates enjoyment, because it is about being adventurous and trying new things. It doesn\u2019t mean you can\u2019t have a can of Coke or a Twix every now and again. Just put as many plants on your plate as you can, and let nature do the rest.\u201d<\/p>\n

\u2018Good Mood Food<\/a>\u2019 by Tim Spector (Jonathan Cape, \u00a330) is out now<\/p>\n

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