We now know that today’s diet, lacking in brain-friendly fats and other nutrients, yet high in sugar and ultra-processed food, is likely to be shrinking our brains, dumbing us down and triggering a big increase in mental health problems. But it isn’t just nutrition that is creating the perfect storm for our mental demise.

The digital culture we exist in is pushing us towards a whole new paradigm of background stress. This is partly because the marketeers have learnt how to get us addicted to their products – applying a level of stress and variable reward to trick the brain’s reward system – leaving you with a ‘gotta have it’ feeling.

So is this where smartphone addiction comes from?

This manipulation of the stress/reward response is one of the oldest mechanisms of the brain. It is both core for our survival, but also makes us more impulsive, manipulatable and, effectively, stupid.

Most of all, it makes us good consumers. Reward, based on dopamine, equals pleasure. We are living in space-age times with stone age minds and multinational companies have learnt how to get us hooked – literally neurochemically addicted to consuming their products.

We are being sold pleasure in the guise of happiness: the happy hour, the happy meal, happiness in a can. But joy and happiness are regulated by the neurotransmitter serotonin, not the latest special offer. And in fact, this pleasure-seeking may be counterproductive.

“The more pleasure you seek, the more unhappy you get” says Professor Robert Lustig, author of ‘Hacking the American Mind’. This is because too much dopamine (the ‘reward’ neurotransmitter) suppresses serotonin (the ‘happy’ neurotransmitter) and we end up feeling unhappy and depressed. This brain hijack may be why depression, suicide and psychiatric drug prescriptions have rocketed to the point where, in the UK and US (and probably elsewhere), there are almost twice as many prescriptions for psychiatric drugs per year than there are people.  

“We are the most in debt, the most obese, the most medicated and the most drugged up adult population in human history” says Lustig. We have literally learnt how to fool our brains and in doing so have fooled ourselves, by creating addictive behaviours and addictive foods. 

It seems dopamine, the brain’s main neurotransmitter of reward and desire, is the key. 

Of all the changes that have taken place in the 21st century, the ‘digital revolution’ has changed our world beyond recognition, seemingly speeding up time. Yes, our diet and environment have changed a lot, but what’s really changed, especially in cities that now house half of humanity and an estimated two-thirds of the world’s population by 2035, is the pace of life. People all over the world are sleeping less, having less downtime, feeling more anxious and stressed and burning out at a far higher rate. This is reflected in the increasing rate of work absenteeism, depression and suicide, especially in cities.

The speeding up of communication – emails, smartphones and digital media – means that we are supposed to react to demands, and are bombarded with them, at an ever-increasing speed. 

We have literally become addicted to our phones(8). The average person picks up their phone 352 times a day – more than every three minutes, and swipes it thousands of times a day. A UK survey reports 62% cannot make it through dinner without checking their phone. Almost half of us report anxiety if we don’t have our phone, or a signal, suffering ‘nomophobia’. We are going to sleep with our phones and checking them first thing on waking up. One survey found that one in ten university students in the US admitted to having checked their smartphones during sex! 

Why? Basically, to sell stuff. “I feel tremendous guilt,” admitted Chamath Palihapitiya, former Vice President of User Growth at Facebook, to an audience of Stanford students. “The short-term, dopamine-driven feedback loops that we have created are destroying how society works.” Whether it’s Facebook, Instagram, Twitter, Snapchat, LinkedIn or any other platform, the core design is to get your attention, then show you ads tailored to your attributes and behaviours which the technology learns about you. Facebook, for example, has learnt how to do this with prompts, swipe downs, red icons that you press and don’t know what you receive. Is it a ‘like’? Do I have more ‘friends’? Or has another person ‘linked’ to me on LinkedIn etc. 

Facebook even knows when you’re feeling ‘insecure’, ‘worthless’ and ‘need a confidence boost’ or are ‘bored’, and can make sure you receive a notification of a ‘like’ at just the right time to keep you hooked. If you find yourself checking your phone at the slightest feeling of boredom, purely out of habit, know that programmers work very hard behind the screens to keep you doing exactly that. A study of 143 undergraduates at the University of Pennsylvania, limiting use to 30 minutes a day versus a control group found significant reductions in loneliness and depression (9). The researchers concluded, “Our findings strongly suggest that limiting social media use to approximately 30 minutes per day may lead to significant improvement in well-being.”

Whether it’s a text, a notification or a ‘like’, just like sugar, this digital consumption triggers a reward signal in our brains. The marketing algorithms schedule the precise times to deliver our digital diet and serve up the extra addictive quality of a variable reward.

Your brain’s reward system

It’s to do with a tiny organ in the central hippocampal area of the brain called the nucleus accumbens. This is the headquarters of our dopamine-based ‘reward’ system.

The more dopamine you release the more receptors shut down, so you seek more pleasurable behaviours and foods. Insidiously and unknowingly your brain has been hijacked and the symptoms you feel are the direct consequences of an intended addiction. Gambling, gaming, overeating, sex, drugs, food, social media and other digital addictions are all part of it. We end up needing this constant stimulation and, to fuel that, need instant energy foods and drinks – sugar and coffee. 

The issue here is to understand how the combination of sugar, caffeinated stimulants, alcohol, tech and social media addiction, shopping, gambling, gaming and so on can hijack your brain’s natural reward system and result in the opposite – you feeling more tired, anxious, unfulfilled and depressed. If that’s happened to you, rest assured there are some simple suggestions that will help you reclaim your brain’s full potential for feeling good, energised, clear, focussed and purposeful.

Simple ways to win back your brain

• Limit your time spent on social media – 30 minutes a day max is a good target but you may need to build down to this. Turn your phone off (or to ‘airplane’ mode) at least an hour before bed and keep it that way for at least an hour in the morning. If you have to have it on, don’t check social media for a couple of hours. 

• Limit your intake of caffeine to under 100 grams a day – that’s one strong cup of coffee or two weaker cups of tea. If you have a second cup, use the same tea bag, or have a filter coffee ‘run through’. Avoid all caffeine after noon.

• Avoid buying food that contains added sugar, dates or raisins – if in doubt, read the label and remember sugar is often disguised as high fructose corn syrup. When looking at food labels remember 5g is a teaspoon of sugar and foods with more than 22.5g per 100g of sugar are considered high sugar and those with 5g or less per 100g are considered low sugar. Ideally, only have sugar in whole fresh fruits. Fruit juice is also high in sugar so best avoided or limited. 

• Limit your daily intake of alcohol to 20 grams, or a maximum of two small glasses (125ml is one small glass) of wine. Have at least two days a week alcohol-free.

SPF Factors Explained

It needn’t be a sweltering day to feel the full force of the sunshine. Even in overcast conditions, sunlight remains extremely strong, penetrating clouds and even glass.

And with that sunlight, come plentiful supplies of UV rays. These can covertly and very gradually damage the skin, cause wrinkles, and increase the chance of developing skin cancer, especially if skin is over-exposed and under-protected.

While we won’t be suggesting you avoid the sun completely or give up that golden tan, you can minimise the risk of sun damage by getting to know what’s on your sun cream bottle, and what that means for your sun protection.

Take a look at our top tips below about what SPF means, how SPF works, and how often you should apply sun cream.

Understanding your sunscreen bottle

What does the SPF number mean? 

SPF stands for sun protection factor which acts as a yardstick for the length of time the sun’s UV radiation will take to burn your skin versus if you were unprotected.

For example, an SPF 30 sun cream should take you 30 times longer to burn than if you were wearing no sun cream, as it allows around 3% of UVB rays to reach your skin. Likewise, SPF 50 would take 50 times longer to make you burn and allows around just 2% of UVB rays through. This only applies, of course, if you are applying sun lotion as directed on the bottle and reapplying as instructed.

What does UVA and UVB mean?

Beyond what SPF means, your sun lotion bottle provides much more vital info about its sun protection level, including the differences between UVA and UVB.

UVA (ultraviolet A) penetrates the skin more deeply than UVB and has a longer-lasting effect. These types of rays are closely linked with skin cancer and premature ageing, such as wrinkles, leathery skin, and sun spots. UVB (ultraviolet B) has shorter wavelengths than UVA and is more commonly displayed on sun cream bottles; it is also the main cause of sunburn and is linked with some skin cancers.

Where is the expiry date on sun cream?

Not had a chance to buy new sunscreen this summer? Are you wondering how long sun cream lasts as you’re looking to apply last year’s bottle?

To know when suncream expires, all you need to do is look out for the symbol that looks like an open jar on the sunscreen bottle. This has a number inside that tells you how long the product should be used after it has been opened.

For example, if you see “12M” in the open jar, then the sun cream should be used within 12 months of cracking it open. After that time, the sun cream becomes ineffective – no matter how high the sun protection factor is. As such, try to remember when you last opened it and, if you know you used it last year, it’s time to buy a fresh one.

How often should I apply sun cream and how much should I be wearing?

While many dermatologists will recommend wearing sun cream everyday to provide constant sun protection (yes, even during the winter), during summer, when the sun is at its hottest, you should consider reapplying sun lotion every two hours. If you are out and about during the hottest point of the day, have sensitive skin, go swimming, or sweat a lot, you may need to increase the frequency.

As for how much sun cream you should apply, the World Health Organisation (WHO) recommends 35ml (around seven teaspoons) for all over body coverage. This amount of sun cream should cover a teaspoon on the head and neck, one teaspoon on each arm, each leg, your front, and your back.

Generally, we don’t apply enough sun cream to our bodies which means, while we think we’re doing everything we can to protect our skin, we could be greatly reducing our level of sun protection. If in doubt, apply more, not less.

What SPF should I use?

It goes without saying that, for maximum sun protection, a higher SPF is advised.

.The decision comes down to what you know about your skin. Are you prone to burning at the first sight of sun? Is your skin pale? Have you any skin conditions? If you know your skin has a low tolerance to sun exposure, it is always better to be over-cautious with sun protection and opt for a higher SPF, even if it is cloudy.

Other than sun protection factor, what else should you be looking for on your sunscreen bottle? Water-resistant sun creams are most effective as they are able to wick away sweat, rain, and swimming water. Sprays don’t always play well with windy weather and tanning oils – which develop a deeper tan through attracting more UVB rays – will deepen your chance of burning.

Also don’t forget to consult the UVA and UVB ratings on the bottle when choosing between sun creams: they should say ‘high’ or ‘very high’ or provide a star rating of 4 or more (the higher the rating, the better).

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Written by: Becky Bargh

Around two million people in the UK are affected by the winter blues, or Seasonal Affective Disorder, as the shorter days trigger many of us to feel more lethargic. While we can’t hurry winter along, we can give you some tips on how to navigate the colder, darker months. Here are just five… 

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Like its predecessors, 2022 was a tough year for many people.  

But at the dawn of a new year, January brings with it positivity and plenty of promise.  

As we move through the winter months, however, the winter blues – otherwise known as Seasonal Affective Disorder (SAD) – can start to creep in.  

SAD has been described as a “winter depression” that occurs annually during the winter months. 

While its cause is still debated, low vitamin D levels and lower levels of melatonin are a few suggestions for the onset of SAD over the darker season.  

Symptoms are similar to that of depression and include persistent low mood, lethargy and irritability.  

The good news is that there are plenty of tips and tricks that can help to combat the winter blues, as well as treatments depending on the severity of the symptoms.  

Here are some suggestions.  

1. Get active

Described as a “miracle cure” by the NHS – the benefits of exercise are vast. 

It’s something that everyone can do to improve their health; whether it be little or a lot, you’re guaranteed to feel the benefits.  

To combat SAD, the NHS recommends exercising outside in as much daylight as possible. 

This could be something as simple as a gentle stretch or a midday walk.  

“Exercise release endorphins – chemicals that help us to feel good,” explains rugby legend, Jonny Wilkinson. 

“It also gets the body moving, the blood pumping and helps to avoid stagnancy. Completing goals and challenging limits are small victories that help us build momentum and a sense of self-worth.” 

However, we know it can be difficult to be motivated to get regular exercise in the winter months.  

We recently provided some inspiration on how to get active in the winter months and why it’s so good for our mental health. 

2. How your diet can help

Good health is achieved through a balanced diet. This doesn’t just mean eating a plethora of foods, but also in the right proportions.  

The Associations of UK Dieticians recommends eating regular meals to help combat depression, along with a healthy portion of protein at each meal, due to its high tryptophan content – an essential amino acid needed to make proteins.  

Sources include fish, poultry and eggs.  

Vegetarians and vegans should opt for leafy green vegetables and pulses.   

The Eatwell Guide advises to eat five portions of fruit and veg every day

Meanwhile, recommendation number one from The Eatwell Guide for a balanced diet is to get five portions of fruit and vegetable every day. 

Adding more vegetables to your favourite meals is one way to ensure you’re hitting the recommended allowance. Or swap out one of your less healthy snacks for a piece of fruit.  

A nutritious diet safeguards your mental wellbeing, it can improve your mood, boost your energy levels and help you think more clearly, according to the charity Mind.  

Meanwhile, Vitality’s Head Mental Health and Wellbeing, Belinda Sidhu, says that foods that are rich in vitamin D and B can help with energy levels.  

3. Light therapy

In an effort to simulate sunlight exposure, light therapy is becoming an increasingly popular method to counter winter blues. 

The act of light therapy itself involves sitting by a specific type of lamp for around 30 minutes to an hour, giving the illusion of more natural light throughout the shorter days.  

Studies have found that using light therapy it can effectively adjust users’ circadian rhythm, which improves our sleep. 

These lights come in a number of different forms, such as desk lights, screens and clocks.  

While it’s a compelling idea, the National Institute for Health and Care Excellence (NICE) is yet to determined light therapy’s effectiveness. 

For more information, visit the NHS website here.  

4. Mindfulness and meditation

As mentioned above, theories around the onset of SAD come from a higher production of melatonin. 

This natural hormone is produced by the brain’s pineal gland and controls the sleep cycle.  

The body begins to produce melatonin when it gets dark, meaning it is produced for long in the winter months, and can disrupt our circadian rhythm.   

There is some evidence to show that meditation can be used as an effective tool to overcome SAD. Meditating helps to increase the body’s serotonin levels, which modulates melatonin to a healthy level. In turn, this can help change your thoughts around negative thinking, a common symptom on SAD. 

Mindfulness is another practice that can be beneficial in combatting SAD.

5. Speak to someone

A problem shared is a problem halved, as the saying goes, and it’s been proven to an effective one, too. 

Research by Age UK found that around one in three adults share their worries and 36% feel better as a result.  

Meanwhile, Wilkinson says that, for him, speaking out is how he moves towards his goals:  

“When you feel like you’re overcome from the outside, it’s an opportunity to realise what you need to let go of in order to grow and face those challenges,”   

‘Brew Monday’, is also one way that people are reframing ‘Blue Monday’, whereby people grab a hot drink and have a chat with someone, in order to ask how they’re feeling about their mental health.  

But for those that are struggling with more serious forms of SAD, counselling can be a very positive form of treatment.  

The NHS offers psychological therapies without GP referral. 

Meanwhile, more severe cases of SAD might call for antidepressants as a form of treatment, however, this should be discussed with your GP.