After last week’s newsletter on fluoride in drinking water, and the travel tips the week before, I wanted to stick with the theme of everyday health choices that really add up over time.
It’s the start of the school holidays here in the UK. Whether you’ve got kids at home, grandchildren visiting, or are simply caught up in the change of summer routines, food habits often slip without us noticing – more snacks, more ice creams, fewer home-cooked meals can become the norm.
So this new study, published in June, really caught my attention. It highlights something we probably all sense already, but now with some strong data to back it up.
Why 5-a-Day Really Does Matter
If you’ve got teens in the house, you’ll know how easily their routines can slide into full-on nocturnal mode during the holidays. Late nights, lie-ins, endless snacking… sound familiar?
Scientists from the University of Chicago and Columbia University found that eating plenty of fruit and vegetables, at least five portions a day, can directly improve sleep quality that very same night.
They measured sleep objectively (not just self-reports) and showed that young adults who ate more fruit, vegetables and wholegrains during the day slept more deeply, with fewer disruptions. In fact, hitting the recommended five portions a day resulted in a 16% improvement in sleep quality compared to those who ate none. A significant boost for something so simple and natural.
I think this is such a great reminder, especially at this time of year, when kids (and let’s be honest, adults too) can drift into grazing on ultra-processed snacks and sweet treats. Keeping colourful, fresh foods front and centre could help everyone sleep and feel better.
Even More Reason to Eat Your Veggies
A major UK review also analysed data from 10 separate studies involving over 45,000 children and teenagers. The results? Those who ate more fruit and vegetables, and fewer ultra-processed foods (UPFs), consistently scored better on tests of memory, attention and thinking skills.
Even small differences mattered. For every extra portion of veg or fruit, cognitive scores improved. Meanwhile, the impact of UPFs like packaged snacks, fizzy drinks, sugary cereals and fast food was clearly negative, linked with poorer memory and attention.
It’s a powerful reminder that healthy eating isn’t just about weight or energy. It’s about brain development, too.
While this study primarily focused on young people, the message applies to us all. Diets high in whole, natural foods and low in UPFs are linked with sharper thinking, better mood and lower dementia risk in later life.
This feels especially relevant now, when summer holidays can make convenience foods all too tempting for the whole family.
Final Thoughts
So whether you’re keeping the family energised for summer outings, helping out with the grandkids, or simply aiming for a better night’s sleep yourself, this is one simple habit that can make a real difference. And while we all know that five-a-day is just the starting point, it’s a good baseline to work from. The more colourful, fresh foods you can include throughout the day, the better.
