Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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Annie Grace, author of The Alcohol Experiment, offers the following tips on how to manage your intake.

Studies suggest vitamin B deficiencies can result in a reduced production of feel-good chemicals and lead to tiredness. But in her late 20s Jacka managed to recover and stay well by focusing on her diet, exercise and sleep.Slowingdown as you eat and taking time to enjoyyour food can help you resist a secondhelping or dessert.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Alcohol adds extra calories, makes you hungry, affects your sleep and can give you a sore head in the morning if you overdo it. That’s 30 plant-based foods across vegetables, wholegrains, fruits, legumes, nuts and seeds and herbs and spices.Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.

Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.This is a really informative book, Megan Rossi knows her stuff and relays that information in a straight forward and understandable way.

Today Jacka is at the forefront of nutritional psychiatry, studying large samples of populations for indications of the impact of entire diets (not individual ingredients) on mental health. She either needed to cite a really strong studies that linked her recommendations to gut health or bring in a fitness professional to vet her work. Strategies targeting the gut-brain axis have proven to be as effective as dietary approaches in managing gut symptoms, as seen in trials comparing various interventions. The author is practicing dietitian in London (the only legally protected nutrition qualification in the UK) and holds a PhD in gut health (biomedical sciences).It’s all here: how it works, common problems and their possible causes, and realistic, practical ways to help us help ourselves! Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals. Make sure your skillet is really hot so that any water that comes out will evaporate quickly and don’t let the veggies thaw before cooking them. Cruciferous vegetables such as broccoli and cabbage contain indoles and saponins, which have cancer-protective properties.