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We tend to be more aware of aspects of our health that we can see – but your gut, and how you look after it this summer, could have a bigger impact than you think. “Although we can’t see our gut, it does influence the way that our bodies look on the outside as well,” said GP Dr Zoe Williams, one of the resident doctors on ITV’s This Morning. The health of our gut isn’t just about digestion, either. It’s closely linked to just about every system in the body, including skin, immunity, mood, and weight management, Williams explained. Signs of poor gut health can include bloating, diarrhoea, constipation, abdominal discomfort. However there maybe less obvious signs too, Williams noted, such as general fatigue, feeling sluggish, low or lacking in energy, or your skin feeling unhealthy. According to new research by Activia, 82% of Brits agree it’s important to look after gut health, but nearly a half (47%) don’t know where to start. There’s growing evidence around the links between general health and the gut, and experts believe getting good sleep and regular exercise play a part. But, what else do you need to know? Gut health, weight and diet “Gut microbiome – the community of largely bacteria but also other microbes, like viruses, fungi, parasites that live in our gut – produce chemical signals which communicate with our brain and other parts of our body, and actually can send hunger signals as well,” said Williams, 43. “The make up of that microbiome can even influence hunger and food choices. “If we feed our gut microbiome well – with a diet that’s high in fibre with a diverse range of different types of plant fibres, including as many different varieties of fruits, vegetables, whole grains, nuts, seeds and legumes as possible – those ‘gut bugs’ actually ferment fibre on our behalf, because humans can’t digest certain types of fibre.” Gut health and stress In our modern lives, we tend to have micro-doses of stress many times throughout the day, every day, Williams noted: “And as human beings, we’re not adapted to deal with that very well”. She using breathing techniques to stay calm during her work as a GP. “When we’re in that calm side of our nervous system (the parasympathetic), our body is better able to digest our food. Breathing exercises are something people can do multiple times a day. And it’s something I do between patients actually, I often do box breathing.” With this method, you breathe in for four counts, hold your breath for four counts, exhale for four counts, and then hold after your exhale for another four counts. It’s a two-way street when it comes to stress and the gut – and improving your diet can also help with stress. “The gut and the brain are physically connected by a nerve called the vagus nerve, [which] sends chemical messages to each other,” Williams added. “By making changes to improve your diet in order to try and support your gut microbiome, that in itself can actually also have an impact on on stress.” Summer travel can play havoc When it comes to travel, Williams said: “Some people are more affected than others, but it can really upset the gut.” From different time zones and foods, to having more alcohol and the effects of flying, it’s no surprise if you get more gut symptoms abroad. “I’m absolutely not the sort of person to say, ‘Don’t have a glass of wine or don’t have those extra croissants’, but you can try and combat it but making sure you’re really well hydrated and making sure you’re still getting in lots of fruit and vegetables,” Williams added. And if you’re travelling to a different time zone? “Try and get onto that time zone earlier. Sometimes people stay on a UK time until their second day, but if you can start living life according to the time zone you’re travelling to before you set off, your gut is more likely to adapt to that.” The power of a good diet Guts are creatures of habit, so while you may want to overhaul your diet, it’s a good idea to make changes gradually. “They don’t really like things to change too quickly, and they thrive when we have a very regular eating pattern and a good window of fasting, so it’s best to try not eat for at least two hours, ideally three hours before you go to bed at night,” suggested Williams. The main way to improve gut health is increasing dietary fibre intake – with a focus on variety. “We should be able to get 30 grams of fibre a day, and less than 10% of us actually manage that,” said Williams. “If you do it regularly, it can make a huge difference”. Switch up everyday staples – like white rice for brown rice, or kidney beans for mixed beans. “Include probiotics in your diet, yoghurts and kombucha, kimchi, sauerkraut, certain types of cheeses… you can use kombucha to make a salad dressing,” she added. “In summer, with the warmer weather, berries can really support your gut health. I love to eat berries in the summer.” Hydration also plays a part Williams continued: “If you’re eating lots of fibre and all the right types of foods, and you’re putting some probiotic foods in there, your body requires enough water to do the mechanical action of breaking it all down, and then to help it travel through the gut in the way that it should. “If you’re putting all that effort into your nutrition and exercising and sleeping and you just don’t have enough water, then you might not be getting the full benefit,” she warned. “Any drinks that are non-alcoholic count towards your fluid for the day, but watch out for sugar and artificial sweeteners.” Most people need between one-and-a-half to two litres of fluid a day to stay hydrated, but in hot weather or if you’re very active, then you may need more, Williams noted. Women can be more prone to gut issues “What we see clinically is that a lot of [gut] symptoms tend to affect women more,” explained Williams. There’s no definite answer as to why, but women have fluctuating hormones, which she says can cause gut symptoms too. Prostaglandins, the hormone that causes the womb to contract before menstruation, can make your bowel contract as well. “A lot of women get looser, diarrhoea or some discomfort the week before the period.” In addition, the postnatal crash after high oestrogen levels during pregnancy can impact gut health. “When you’ve had a baby, trying to have any form of routine yourself in that first few months, eating regularly and sleeping regularly is practically impossible,” Williams added. “The postnatal period is a really important time for people around the mother to ensure that she is well-nourished with really good quality food, and given time by other people to get the time she needs to rest as well.” Dr Zoe Williams is working with Activia to coach people on the A-Z of gut health and raising awareness of the gut as fundamental to your overall health. 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Treasury Secretary Janet Yellen confirmed on Monday that she unwittingly ate a dish containing hallucinogenic mushrooms at a restaurant during a visit to China last month. “So I went with this large group of people and the person who had arranged our dinner did the ordering. There was a delicious mushroom dish,” she said on Monday. “I was not aware that these mushrooms had hallucinogenic properties. I learned that later.” “I … read that if the mushrooms are cooked properly, which I’m sure they were, at this very good restaurant, that they have no impact,” she added. “But all of us enjoyed the mushrooms, the restaurant and none of us felt any ill effects from having eaten them.” During the Treasury official’s visit to China last month, she and her team stopped at a location of Yi Zuo Yi Wang, a restaurant chain specialising in dishes from the Yunnan province, where a food blogger on Weibo spotted the top official eating a variety of Chinese dishes. “When I walked by their table on my way to the washroom, I slowed down to take a glance at the dishes they ordered,” the blogger wrote. That included an order of potentially hallucinogenic jian shou qing mushrooms, a delicacy in Yunnan province. “Our staff said she loved mushrooms very much,” the restaurant wrote on social media. “She ordered four portions of jian shou qing (a Yunnan wild mushroom species). It was an extremely magical day.” The mushrooms are “considered poisonous as they can be hallucinogenic,” Dr Peter Mortimer, a professor at Kunming Institute of Botany who studies the region’s mushrooms, told CNN. “However, scientists have not, as of yet, identified the compounds responsible for causing the hallucinations,”he added. “It remains a bit of a mystery, and most evidence is anecdotal. I have a friend who mistakenly ate them and hallucinated for three days.” Chinese state media quoted diners praising Ms Yellen for her interest in Chinese cuisine and warning about the impacts of the mushrooms. “You thought you were walking straight but you just fell sideways,” one person who had eaten a similar dish told the Xinhua state news agency. The restaurant where the secretary ate was quickly flooded with reservations. "We received a larger number of inquiries about bookings. We are fully booked for Friday and Saturday," a staff member told the state-owned Global Times. Read More Biden signs order barring US investment in Chinese chips, quantum computing and AI sectors Treasury Secretary Janet Yellen reportedly ate hallucinogenic mushrooms at restaurant during China visit China's Xi tells Kissinger that China-US ties are at a crossroads and stability is still possible

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Breakfast cereals and yoghurts containing high amounts of sugar should remove any packaging that appeals to children, a health group has said. Action on Sugar called for the removal of such packaging on products graded as high or medium for sugars, salt or saturated fat, based on the Department for Health’s nutrition guidelines. Research by the group, based at Queen Mary University of London, compared cereals and yoghurts offered by different companies in the UK. It found 47% of cereals and 65% of yogurts contained a third of the maximum sugar recommendation for a four to six-year-old per 100g. Of these, products by supermarket chains Lidl and Aldi and international brand Nestle had the highest average sugar levels with packaging targeted at children. The packaging includes cartoon characters, animations, vibrant colours and familiar characters intentionally designed to attract the attention of a child. By contrast, healthier products tend to be sold in more plain packaging targeted towards adults. Only nine cereals and six yogurts in the research were found low in sugars. Lidl announced in 2020 that it would remove cartoon characters from all its own-brand cereal packaging in Britain. Breakfast cereals and yoghurts saw significant reductions in sugar levels between 2015 and 2020, at 14.9% and 13.5% respectively. But the Sugar Reduction Programme announced in the Government’s obesity plan in 2016 set a target of 20% in that timeframe. Dr Kawther Hashem, campaign lead at Action on Sugar, said: “It’s ludicrous that whilst breakfast cereals and yogurts celebrate the largest reductions in sugars during the Sugar Reduction Programme, those same products with child-appealing packaging still have excessive amounts of sugars, unsuitable for regular intake by children. “Given the soaring numbers of under-18s suffering weight-related health problems and tooth decay being the leading cause of child hospitalisation, now is the time for companies to be forced to remove child-appealing packaging from products that are misleading parents and making our children unhealthy and sick.” A spokesperson for Nestle said: “We are committed to developing food and drink products that are tasty, nutritious and more sustainable. We offer a broad portfolio of cereals and yoghurts to meet consumer demand and ensure there is an option to suit everybody. “Since 2003, Nestle Cereals embarked on a significant and consistent work of reformulation meaning 84% of the portfolio is now classed as not high in fat, salt and sugar (non-HFSS) according to the UK Government’s nutrient profiling model. “That is 18 products within our cereal portfolio in the UK that are non-HFSS and contain no red traffic lights. Our yoghurt portfolio has also made significant steps in reformulation and has seen a reduction of 20 per cent of sugar across our products.” Aldi said it was “committed to reducing sugar in key areas that lead to children’s sugar intake as part of its work to tackle obesity among children”. The company added that defining packaging with vibrant colours as appealing to children was “misleading” and had led to “skewed results”. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Clever kitchen storage solutions to clear the clutter 5 ornamental grasses to add movement to your garden How quitting smoking can boost your health and finances – as Government considers adding messages to cigarette packs

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