Plant-packed soup recipes | ‘Dopamine currency’

Plant-packed soup recipes | 'Dopamine currency' | Simple longevity habits

It's time to give our brains a break

When was the last time you gave your brain a break? It's something I've been thinking about a lot since the start of the new year – how little time we dedicate to letting our brains do their thing. Nowadays, it feels like every waking minute of the day is filled with some form of stimulation.

Not only does this cognitive overwhelm take its toll on our mood and mental health, but it's not exactly good for our brains. To thrive, our brains need challenge, rest and engagement – not 56 videos of cats doing funny things. I'm not saying there isn't a time and a place for this kind of content (the endless clips of dogs being tucked into bed that dominate my feed would say otherwise), but perhaps this year it's time to start fighting back against the temptation to keep our minds occupied 24/7.

This weekend, I'd love to challenge you to try to spend some time giving your brain a proper rest. Can you spend half an hour without any kind of stimulation, letting your mind wander? It might feel difficult at first, but you might find that, by the end, you're able to start your week with a clearer mind.

Lauren Geall
Acting Health and Fitness Editor, Stylist

This week I'm…

Drinking: Selfish Hydrate Me Electrolytes. As I enter my fourth week of marathon training, I'm making sure to add electrolytes to my water after particularly sweaty sessions. These ones from Selfish taste absolutely delicious and contain liposomal vitamin C for an added boost.

Watching: The fourth round of the Adobe Women's FA Cup is this weekend, with WSL sides Arsenal and Aston Villa going head to head on Sunday. I'll be tuning in to watch the match live on Channel 4 at 2pm.

Why it's time to take stock of your 'dopamine currency'

Have you tried a low-dopamine morning? Or a complete dopamine detox? We're more aware than ever of the impact of dopamine spikes that scrolling on social media or reaching for our favourite ultra-processed treat can have on our brain chemistry, and as a consequence, what that means for our mood, motivation and ability to concentrate.

But for all this talk about dopamine, few of us have managed to get the upper hand over it. So, is there anything we can do to build a healthy relationship with dopamine and put the power back in our hands? Nicole Vignola, a leading neuroscientist and author of the upcoming book Mental Currency, may just have the answer: thinking about our 'dopamine currency'. Click the button below to find out more.

READ NOW

Why are ultra-processed foods so addictive? Here's what they do to your brain

READ NOW

7 minutes used effectively could add a year to your life, new research suggests

READ NOW

Grab a blanket and get cosy with the help of these delicious (and healthy) warming beverages…

Agua De Madre / £10

This delicious infusion is made from whole crushed lemon and ginger blended and fermented using water kefir grains; stir it into hot water to create a zingy drink packed with benefits.

BUY NOW

Cosmic Dealer / £11.49

Cacao is both tasty and rich in antioxidants, making it the perfect way to wind down after a busy day. This blend is made with reishi mushroom and lucuma to add an extra calming effect.

BUY NOW

Soul / £29.99

With lion's mane, chaga and cordyceps mushrooms – alongside turmeric, cinnamon and ginger – SoulBrew's Rise blend is designed to give you a boost of energy without the jitters.

BUY NOW

Twinings / £2.25

If you're not a fan of plain green tea but still want to reap the benefits of its high polyphenol content, then this fresh and delicious mango and lychee-flavoured blend is the ideal option.

BUY NOW

Nudi / £12.95

Give your digestive system a little TLC with the help of this tea from Nudi: a caffeine-free blend of rooibos, cacao and peppermint. You can enjoy it black or with milk – however you fancy it.

BUY NOW

Bird & Blend Tea Co. / £7.75

Need a little help switching off? This combination of lavender, chamomile and rose from Bird & Blend Tea Co is designed to soothe, so you can brew a cup right before bed.

BUY NOW

"My parents drink way too much – should I say something?" A family therapist shares her thoughts

READ NOW

Stephanie Baker is Purolabs' in-house nutritionist.

Question

"I've decided 2026 is the year I'm going to work on my gut health, and I know eating a more diverse and plentiful array of fibre is a good place to start. What's the best way to up my intake?"

Answer

"My main tip when it comes to meeting your recommended daily fibre intake is to focus on upping the colour on your plate and building your plate around whole foods. Cooking from scratch automatically boosts fibre intake without you having to measure. Swap white carbs for brown carbs and aim for two to three different coloured vegetables in each meal, daily.

"Aiming for 30 different plants a week will help you to ensure there's plenty of variety in your diet. Some unexpected foods that are covered in this goal are:

Nuts and seeds (including nut butters)
Herbs and spices
Beans and legumes
Wholegrains (oats, wild rice, quinoa, buckwheat, barley, wholewheat pasta and bread)
Fermented foods (sauerkraut, kimchi, tempeh)

"However, while fibre is a fantastic addition to your plate to help feed bacteria and support a thriving microbiome, if your current diet lacks fibre, then you'll want to do this gradually. People who suddenly up their fibre intake do so with the best intentions, but often find that a 15-20g jump in daily fibre leaves them feeling bloated, full and rather uncomfortable. Gradually increase intake by upping fibre in one meal per day. Then, up the portion size and variety within that meal. After several days, add a little more fibre to the second meal. If your gut feels great, then add more fibre to the third meal."

Do you have a question for a health and wellness expert? Send it to us on Instagram @strongwomenuk, and it might be answered in the next newsletter.