Omega-3 fatty acids are commonly associated with oily fish such as salmon and mackerel, but they are not limited to seafood. For vegetarians, several plant-based foods provide omega-3s, mainly in the form of alpha-linolenic acid (ALA), which the body converts in limited amounts into other omega-3 forms.

Here are five vegetarian sources worth including in a balanced diet.

Flaxseeds

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Flaxseeds are among the richest plant sources of omega-3s. One tablespoon of ground flaxseed provides a significant amount of ALA.

They also contain fibre, protein and several minerals. Whole flaxseeds may pass through the digestive system undigested, so ground flaxseed is generally preferred.

They can be added to porridge, yoghurt, smoothies or baked foods.

Chia Seeds

Chia seeds are a concentrated source of omega-3s, particularly ALA. They also contain fibre and plant protein.

When mixed with liquid, they form a gel-like texture due to their soluble fibre content.

They can be used in overnight oats, smoothies or sprinkled over cereals.

Walnuts

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Walnuts are the only widely available nut with a meaningful omega-3 content. They also contain fibre and plant compounds known as polyphenols.

Studies have associated walnut consumption with favourable effects on cardiovascular markers.

They can be eaten on their own or added to salads, grain dishes and baked foods.

Hemp Seeds

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Hemp seeds provide omega-3 and omega-6 fatty acids in a useful ratio, along with protein and minerals such as magnesium and potassium.

They have a mild flavour that allows them to blend easily into meals.

They can be sprinkled over salads, soups and vegetables or blended into smoothies.

Soy Foods

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Soybeans and soy-based foods such as tofu, tempeh and edamame provide modest amounts of omega-3s alongside plant protein.

They are commonly used in vegetarian diets as versatile protein sources.

Edamame can be eaten as a snack, while tofu and tempeh are often used in stir-fries and salads.

Conclusion

Plant-based foods mainly provide ALA, which the body converts in limited amounts into other omega-3 forms. Including a range of seeds, nuts and soy foods can help increase overall intake.

For those avoiding fish, these foods offer practical options for maintaining dietary omega-3 consumption.

Travel is increasingly being linked to better physical health, mental wellbeing and improved quality of life in later years. A growing number of studies suggest regular travel may support healthier ageing by encouraging movement, reducing stress and exposing people to new environments and experiences.

Recent research connected to Edith Cowan University explored how travel experiences may help the body maintain physical and mental function as people age. Researchers examined tourism through the idea of entropy, which describes the body’s gradual physical decline over time. Their findings suggest some forms of travel may help slow age-related decline by encouraging physical activity, lowering stress levels and stimulating the brain.

The study does not suggest travel can stop ageing or replace medical care. Instead, researchers argue that travel may support habits linked to long-term health. Activities such as walking through unfamiliar cities, spending time outdoors, navigating new environments and meeting new people may provide both physical and cognitive stimulation.

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One reason researchers believe travel may have these effects is because it combines several behaviours already associated with long-term wellbeing. Travellers often spend more time walking, exploring and interacting with their surroundings. Even lower-impact activities such as sightseeing, swimming or visiting cultural attractions can increase daily movement.

Learning new routines and adapting to unfamiliar settings may also help keep the brain engaged. Some researchers studying tourism and ageing have linked these experiences to improved emotional wellbeing and greater life satisfaction among older adults.

Social interaction is another area researchers are closely examining. Group trips, family holidays and guided tours can encourage communication and shared activities, which may help reduce isolation. This is particularly relevant as loneliness and limited social contact are increasingly associated with poorer mental and physical health in older adults.

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Researchers also point to reduced stress as a possible benefit of travel. Time away from work pressure, routine responsibilities and long periods of screen use may help improve sleep, mood and overall wellbeing. According to the study, relaxing travel experiences may also support healthier immune system responses.

At the same time, researchers caution that travel does not automatically improve health. Poor planning, physical exhaustion, unsafe conditions or stressful travel experiences may increase health risks instead.

The findings come as wellness tourism continues to grow globally. Hotels, retreats and travel brands are increasingly promoting experiences centred on rest, fitness and overall wellbeing. Some hospitality companies now offer sleep-focused programmes, fitness retreats and wellness packages aimed at older travellers.

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Researchers say further long-term studies are needed to better understand the connection between tourism and ageing. However, interest in the subject continues to grow as populations age across many parts of the world. Recent research reviews describe tourism and healthy ageing as an expanding area linking healthcare, psychology and travel studies.

For many people, the findings are not necessarily about expensive holidays. Researchers suggest shorter trips, local breaks and nature-focused travel may also provide benefits when they encourage movement, relaxation and active exploration of unfamiliar places.

A flat stomach is often linked to quick fixes, detox teas and restrictive cleanses, but most nutrition experts point in another direction. In many cases, stomach fullness is connected to bloating, slow digestion, dehydration or excess salt intake rather than body fat alone. Certain natural drinks may ease that discomfort by supporting digestion, reducing trapped gas and improving hydration.

A daily habit is likely to be more useful than a one-off “detox” trend that promises dramatic overnight results.

Warm Water Still Does the Basics Best

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Plain water remains one of the most effective ways to reduce bloating and aid regular digestion. Hydration helps food move properly through the digestive tract and can reduce constipation, which is a common reason the stomach feels swollen or uncomfortable.

Warm water is commonly preferred first thing in the morning or after a heavy meal. Some people add lemon for flavour, although hydration is the main benefit.

Drinking enough water also helps balance sodium levels in the body. Meals high in salt can lead to water retention, which often appears around the stomach area.

Ginger Tea Helps With Fullness and Gas

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Ginger is commonly associated with easing bloating and stomach discomfort, and it continues to appear in nutrition advice focused on digestive health. Ginger tea may help the stomach empty more efficiently, which may reduce post-meal fullness.

It is also commonly used to ease nausea and stomach discomfort. Fresh ginger steeped in hot water usually gives a stronger flavour than pre-packaged blends, although both are commonly used.

For people who regularly feel uncomfortable after large meals, ginger tea is often a gentler option than heavily caffeinated drinks.

Peppermint Tea Can Ease Digestive Tension

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Peppermint tea is frequently recommended for bloating linked to trapped gas or stomach cramps. Menthol, the active compound in peppermint, may help relax the digestive tract muscles and make it easier for gas to pass through the system.

This is one reason peppermint tea is often consumed after dinner rather than before a meal.

However, it does not suit everyone. People who experience acid reflux or frequent heartburn may find peppermint makes symptoms worse because it can relax the valve between the stomach and oesophagus.

Fennel Tea Remains a Popular Digestive Remedy

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Fennel tea is less common in the UK than peppermint or green tea, but it is still widely used for digestion-related discomfort. It is traditionally consumed after heavy meals because it may help reduce bloating and stomach pressure.

The flavour is slightly sweet with a liquorice-like edge, which some people enjoy and others avoid entirely. It is often included in herbal digestive blends.

Green Tea Is a Milder Alternative to Slimming Teas

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Many commercial slimming teas rely on laxatives or stimulants, which can leave people dehydrated rather than healthier. Green tea is a milder alternative.

It contains antioxidants and moderate caffeine levels, and some studies suggest it may assist metabolism alongside a balanced diet and regular exercise. It is also lower in sugar than many bottled juices or flavoured coffee drinks.

Green tea is not a shortcut to weight loss. Its value lies more in replacing high-calorie drinks and encouraging healthier habits.

Kefir and Fermented Drinks May Help Gut Health

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Kefir, a fermented milk drink, contains probiotics that may help maintain gut balance and digestion. Some nutritionists recommend it for people who experience bloating linked to irregular digestion.

Kombucha is another fermented drink often discussed in the same category, although its carbonation can make bloating worse for some people.

Gut health and bloating are closely connected. Drinks that encourage healthy digestion may help the stomach feel less heavy.

Drinks That Make Bloating Worse

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Fizzy drinks, excess alcohol and heavily sweetened beverages are commonly linked to bloating and digestive discomfort. Carbonation introduces extra gas into the digestive system, while sugar alcohols in “zero sugar” drinks can trigger bloating in some people.

Even smoothies can contribute to bloating if they contain excessive sugar or are consumed in large amounts.

Coffee affects people differently. Some tolerate it well, while others experience stomach irritation or acid reflux

Daily Habits Matter More

No drink alone creates a permanently flat stomach. Most digestive experts point instead to everyday habits such as eating slowly, staying hydrated, walking after meals and reducing highly processed foods.

A short walk after dinner, for example, may help digestion more than another wellness trend.

Natural drinks may contribute to that process, but they work best alongside realistic daily routines.