15% off €25
Code:TAKE15
From Balkan breakfasts to chrononutrition: 5 need-to-knows
Written byLiz Connor
Reviewed byHeeral Patel
Welcome to the monthly H&B digest – your go-to for wellness and self-care. From gut-loving breakfasts to the glazed skin craze, we’ve tapped into all the stuff you’re going to want to know about
Summary
1Eat brekkie the Balkan way
This season’s biggest TikTok food trend is all about starting the day with a spread of breads, cheeses and cured meats, inspired…
2Hydrating smart
Electrolytes are all the rage right now, thanks to a new breed of functional mixes, to help you hydrate wisely...
3Get food savvy with Chrononutrition
Nutrition circles are buzzing about this emerging field of science, which suggests eating the right foods, at the right time may...
A fresh season brings the opportunity to kick-start new habits. To help you on your way, we’re bringing you up-to-date with the latest clever buys, nutrition tricks and TikTok-approved trends to overhaul your spring routine.
What’s trending? ‘Balkan Breakfasts’ are the new AM staple
If you’re a savoury breakfast fan who’s grown tired of smashing avocado onto your morning toast, you’ll want to hear all about TikTok’s latest food obsession: ‘The Balkan Breakfast’.
Inspired by the eating habits of some areas of the Balkan region, it entails chowing down on a hearty buffet of whole and raw foods, including wholemeal bread, pickled vegetables and chunks of cheese.
While the geographical accuracy of the trend has been called into question online, if you ensure a high protein1 and fibre content,2 this morning brekkie may help keep you full and energised all morning.
How to get in on the trend: The big appeal of the 'Balkan Breakfast' is arguably its low-maintenance simplicity, making it ideal for mornings when you’ve not had your normal amount of sleep, and are low on time and energy. Instead of reaching for sugary cereals, try layering a few slices of fresh sourdough with juicy tomatoes and tangy fermented pickles. For extra gut microbiome support, wash it all down with a creamy glass of kefir.
What’s new? Super sachets are the new hydration flex
According to a PureGym poll of 2,000 people in the UK, us Brits drink just half the water we should. So, it’s never been more important to make sure we’re glugging the NHS-recommended six to eight glasses per day.
Electrolyte sachets have become the latest wellness go-to for
gym-goers and athletes, helping to support the body's fluid balance.3 When sprinkled into a glass of H2O, these essential minerals can give you an instant refresh – perfect for those moments when you’re feeling extra parched. Think: the morning after work drinks or right after your park run.
How to get in on the trend: With the global electrolyte market soaring, salts are no longer a one-size-fits-all category, and you can now find smart blends tailored to your individual energy needs.
Fresh on the shelves: take Zooki’s Energy+ Hydration & Focus sachets for example, which combine high-strength electrolyte minerals with L-theanine and caffeine to help you double down on deadlines. Or Four Five Plus’ Everyday Recovery Hydro sachets which are packed with tart cherry and ginger extract to help you feel refreshed after a heavy gym session.
What’s in season? Food that loves everyone back
Red Nose Day returns on 21st March, and this year promises to be bigger and better than ever as Comic Relief celebrates its 40th anniversary.
The annual fundraising event, which raises money for local community organisations and brilliant change-makers in the UK and globally, marks a major milestone this year. And to make it even more special, H&B is proud to be an official partner, donating a portion of our sales to help drive meaningful change.
How to get in on the trend: All this month, we're donating 10p to Comic Relief every time you buy something from our food range, which includes kitchen favourites like Holland & Barrett Crisp N Crunch Peanut Butter, Holland & Barrett High Protein Spicy Chickpeas and Holland & Barrett Multi Bean Baked Beans.
What you’re loving? Glazed and glowy skin is ‘in’
With spring now in full swing, it’s the perfect time to think about switching up your skincare routine. Swapping out heavy creams for lighter formulations is a great start, but springtime also brings changes to humidity, pollution levels and temperature – all of which can leave your skin feeling extra dull and dehydrated.
Now’s the moment to lean on hydrating, glowy products that help combat seasonal dryness and restore radiance. After all, what better way to shake off winter’s grey days than with a bright and glossy complexion?
How to get on the trend: For an extra helping hand from your bathroom cabinet, try adding a layer of Antipodes Maya Hyaluronic 72-Hour Hydration Serum underneath your moisturiser.
With plant hyaluronic acid, algae extracts, harakeke flax gel and kangaroo paw, this feather-light serum works hard to quench dehydrated skin, leaving a dewy and juicy finish.
What’s next? Chrononutrition has us timing our mealtimes
We know that in order to stay fit, we need to eat plenty of balanced meals... but did you know qwhen we eat matters too?
Chrononutrition, the science of eating in tune with your circadian rhythm, is gaining serious traction. Research4 indicates that our bodies metabolise food more efficiently at certain times of the day, meaning meal timing could play a far bigger role in digestion, energy and overall health and wellness than we’ve realised. Sticking to specific ‘eating windows’ might even help regulate your internal clock, making it easier to maintain a consistent routine.
How to get in on the trend: While there’s no one-size-fits-all to nutrition and everyone’s lifestyle is different, a few simple adjustments can help you align your eating habits with your body’s natural rhythms. If you’re looking for an easy way to start, listen to your body’s cues and don’t let yourself go hungry. Some people might find it beneficial to consider setting an eating window – like 10 hours during the day – so your body has time to rest and reset overnight.5
You could also try front-loading your calorie intake by having a heavy breakfast and a balanced lunch, while keeping dinner lighter.
Finally, make sure to avoid late-night snacking, as eating too close to bedtime6 in some people may disrupt those precious Zs.
Want more of the latest news, tips and trends?
Get a concentrated hit of wellness knowledge every month – direct to your inbox – by signing up to Holland & Barrett. Just be sure to opt in to our marketing emails.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American Journal of Clinical Nutrition. 2008 May 1;87(5):1558S1561S.
- Moris JM, Heinold C, Blades A, Koh Y. Nutrient-Based Appetite Regulation. Journal of Obesity & Metabolic Syndrome. 2022 Jun 20;31(2):161–8.
- Shrimanker I, Bhattarai S. Electrolytes [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- Franzago M, Alessandrelli E, Notarangelo S, Stuppia L, Vitacolonna E. Chrono-Nutrition: Circadian Rhythm and Personalized Nutrition. International Journal of Molecular Sciences. 2023 Jan 1;24(3):2571.
- Iao SI, Jansen EC, Shedden K, O’Brien LM, Chervin RD, Knutson KL, et al. Associations between Bedtime Eating or Drinking, Sleep Duration and Wake after Sleep Onset: Findings from the American Time Use Survey. British Journal of Nutrition. 2021 Sep 13;127(12):1–30.
- Chung N, Bin YS, Cistulli PA, Chow CM. Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. International Journal of Environmental Research and Public Health [Internet]. 2020 Apr 14;17(8). Available from: https://pubmed.ncbi.nlm.nih.gov/32295235/
Related Articles
