The 5 Surprising Dietary Changes You Can Make Today for a Big Health Boost

We are pretty much bombarded every day with all manner of diet advice, restrictions or weird and wonderful regimes, all with the promise of improving our health. Improving your diet doesn't always require drastic overhauls though. Sometimes, it's the unexpected tweaks that yield significant benefits. Here are five lesser-known dietary changes that can make a substantial difference to your health. If you have followed me for any length of time, one certainly wont come as a massive shock.

Eat Earlier in the Day to Align with Your Body's Natural Rhythms

Meal timing plays a crucial role in metabolic health. Consuming meals earlier in the day aligns with our circadian rhythms, potentially enhancing calorie utilisation and appetite regulation. A study by Garaulet et al. (2013) found that individuals who consumed their main meal earlier in the day lost more weight than those who ate later, despite matching caloric intake and expenditure. This suggests that aligning meal times with the body's internal clock can positively influence weight management. It is a matter of hormonal influence really. Different regulatory hormones are active at different times of day, and if we think about it logically, during our evolution we were active hunter gatherers by day, and keeping out of sight and out of harms way at night. Over the millennia our body’s recognised this pattern and regulated us accordingly. 

Balance Your Omega-3 and Omega-6 Fatty Acid Intake

Well here is a shock, Im talking about omega 3. But, there is a good reason I always fight this corner. Modern diets often have an imbalance of omega-3 to omega-6 fatty acids, favouring omega-6, which may lead to chronic inflammation. Omega-3 fatty acids are anti-inflammatory and support heart, brain, joint health, and skin elasticity. Key sources include oily fish (salmon, mackerel), or a supplement containing EPA & DHA if you won’t eat fish or are vegan (algae derived versions are available). Omega-6 fatty acids support metabolism and energy regulation but are pro-inflammatory when consumed in excess. They are commonly found in vegetable oils (sunflower, soybean), nuts, and seeds. Achieving the right omega-3 to omega-6 balance promotes cardiovascular health, reduces inflammation, and supports cognitive and immune functions. Cut down on these oils, opt for extra virgin olive oil for most of your cooking, and increase your omega 3 intake.

Embrace Resistant Starch by Cooling Your Carbohydrates

Cold roasties? Cooled pasta in a salad? Delicious staples but there are some incredible benefits too when such foods are eaten after they have cooled. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and is fermented in the large intestine by our gut microbiome, acting similarly to dietary fiber. This fermentation process produces beneficial short-chain fatty acids like butyrate, which support colon health and may reduce the risk of colorectal cancer. Interestingly, the resistant starch content in certain foods increases when they are cooked and then cooled. For example, cooling cooked potatoes, rice, or pasta transforms some of their digestible starches into resistant starch. Incorporating these cooled carbohydrates into your diet, such as in salads or as reheated leftovers, can enhance gut health, improve insulin sensitivity, and promote satiety. One of my favourites - leftover carrots and parsnips from a Sunday roast, in a salad with blue cheese and a honey mustard dressing. Perfect.

Incorporate Sardines into Your Diet for a Nutrient Boost

Don’t worry, this isn’t a second omega 3 pitch, although obviously these are a great option in that respect. Sardines pack a significant nutritional punch.  A serving of sardines contains more vitamin D than full fat dairy, supporting bone health, and supplies calcium to strengthen teeth and bones, addressing a common dietary deficiency. Vitamin D has also, in recent years been shown to be a powerful regulator of the immune system. I have written an article about that here: https://www.dalepinnock.com/blog/vitamin-d-covid-19 Sardines also provide selenium, essential for metabolism and heart function, and boast approximately 28 grams of protein per serving. Including sardines in your meals two to three times per week can be a convenient and nutrient-dense option for enhancing overall health.

Explore the Benefits of Tea Beyond Hydration

I am a massive green tea freak. After spending so much time in Japan, I developed a real love for first harvest green tea. Sweet, nutty and grassy. But this staple offers more than just hydration. Regular consumption of tea, whether that is green or everyday black tea, has been associated with several health benefits. The polyphenols in tea can significantly benefit heart health, reducing the risk of stroke or heart attack by up to 19%, and lowering blood pressure by relaxing blood vessels. Tea also supports better sleep, bone density, mental sharpness, stress reduction, oral hygiene, digestive health, and even libido. Compounds such as L-theanine in tea support stress relief and cognitive function. Drinking four cups daily, steeped for one to two minutes, appears to be the optimal amount to gain these benefits.

Conclusion

You do not need to take drastic steps to make improvements in your everyday health. Making these subtle yet impactful changes to your diet can lead to significant health improvements. By aligning meal times with your body's natural rhythms, balancing omega-3 and omega-6 intake, embracing resistant starch through cooled carbohydrates, incorporating nutrient-rich sardines, and exploring the multifaceted benefits of tea, you can enhance your well-being in unexpected ways.

References

Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., ... & Whitley, E. M. (2013). Resistant starch: Promise for improving human health. Advances in Nutrition, 4(6), 587–601. https://doi.org/10.3945/an.113.004325

Garaulet, M., Gómez-Abellán, P., Alburquerque-Béjar, J. J., Lee, Y. C., Ordovás, J. M., & Scheer, F. A. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity, 37(4), 604–611. https://doi.org/10.1038/ijo.2012.229

Hodgson, J. M., & Croft, K. D. (2010). Tea flavonoids and cardiovascular health. Molecular Aspects of Medicine, 31(6), 495–502. https://doi.org/10.1016/j.mam.2010.09.004

Ramel, A., Martínez, J. A., Kiely, M., Morais, G., Bandarra, N. M., & Thorsdottir, I. (2010). Beneficial effects of long-chain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetes Research and Clinical Practice, 89(2), 166–172. https://doi.org/10.1016/j.diabres.2010.03.002

Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365–379. https://doi.org/10.1016/S0753-3322(02)00253-6