There’s never not a good time to have a cuppa—especially when you start appreciating the hot drink’s plethora of health benefits. 

Studies have found that the British staple—made from seeping ground tea leaves in boiling hot water—can help reduce blood pressure, slash the risk of diabetes and help manage anxiety.

Tea’s health benefits largely come down to its rich supply of natural compounds called polyphenols—plant-based antioxidants that help protect the body’s cells from damage.

Found in both green and black varieties, these compounds have anti-inflammatory compounds that can help prevent a range of chronic illnesses.

Speaking to the Daily Mail, Dr Tim Bond, an expert on the tea advisory panel, said: ‘Drinking three or four cups of tea a day is one of the easiest health hacks out there.’

Green tea in particular is high in catechins, a form of polyphenol linked to improved blood vessel function and reduced cholesterol.

‘Regular’ tea drinkers—that is, those of us who will always opt for a cup of builders’ over a more delicate, fragrant blend—may also benefit from the way these antioxidants support the body’s defences at a cellular level.

Studies suggest polyphenols can influence gut bacteria, blood sugar control, and even brain health, helping slow cognitive decline as we age.

A 2019 meta review of 96 studies by Chinese researchers found that two or three cups a day reduces the risk of all-cause mortality and cardiovascular disease.

However, Dr Bond warned that the way that millions of Britons take their tea might be cancelling out its health potential.

The classic breakfast tea we love is often served with lashings of milk and sugar, whereas people in other countries tend to drink teas of all kinds—green, black or otherwise—with hot water only. 

Considering the average Briton drinks three cups a day, that much milky, sugary tea can sneak a hundred extra calories into your diet, bringing with it the potential for tooth rot and Type 2 diabetes.

With that in mind Dr Bond has crafted a daily routine to ‘teamaxx’ and get the most from the beverage—sugar and milk optional.

Morning – Black tea

Black tea contains the highest concentration of flavonoids – the subgroup of polyphenols that is behind the host of health benefits – when it comes to traditional teas, research suggests

Kicking off his teamaxxing plan is a traditional cuppa, which is usually a blend of black tea. 

Black tea contains the highest concentration of flavonoids – the subgroup of polyphenols that is behind the host of health benefits—when it comes to traditional teas, research suggests.

It is also a great way to start the day as it has a high concentration of caffeine. A cup of black tea contains around 47mg of caffeine, while a cup of green tea contains about 33mg of caffeine (a can of Diet Coke, by comparison, contains 46mg of caffeine).

Consumption of anything up to 400mg of caffeine per day – equivalent to about eight cups of black tea – is considered to be safe.

‘Our research shows that around 60 per cent of Brits say that a cup of black tea helps get them going in the morning,’ says Dr Bond.

‘This is good for a number of reasons, of course you have the caffeine but for many – and particularly older people – tea is a great source of hydration as it has the same effect as a glass of water.

‘We often wake up dehydrated so that morning cup of tea can help us feel sharp, hydrated and ready to get on with the day.’

He added that it can be taken with or without milk, but be mindful of adding (too much) sugar. 

Lunch – Green tea

Research suggests that green tea can help protect the heart and the brain

Green tea is one of the most beneficial teas for health, according to experts.

It contains an enormous range of catechins, a kind of polyphenol known to be especially good for protecting your heart and boosting your brain health.

The most potent of the catechins in green tea is known as epigallocatechin gallate (EGCG), and some research indicates that a diet rich in it could ward off both Alzheimer’s disease and Parkinson’s disease.

There is an added health benefit though which means that Dr Bond thinks the ideal time to drink green tea could be after lunch.

‘Green tea is great for oral health as it has anti bacterial properties,’ says Dr Bond.

‘So it can help give your breath an instant freshness so having a cup after lunch in the office can also be a good idea.’

Mid afternoon – Jasmine tea

Jasmine tea is traditionally made by layering freshly picked jasmine blossoms over green tea leaves, the flowers are replaced several times until the leaves have absorbed their scent

Floral and fragrant, jasmine tea is one of the world’s oldest and most soothing brews.

Traditionally made by layering freshly picked jasmine blossoms over green tea leaves, the flowers are replaced several times until the leaves have absorbed their scent.

The result is a lightly perfumed cup that combines the calming aroma of jasmine with the well-researched health benefits of green tea.

Studies suggest that the aroma of the blossoms themselves may have a relaxing, mood-boosting effect, lowering heart rate and promoting a sense of calm—a reason the tea is often sipped to ease stress .

Jasmine tea contains a significant amount of L-Theanine, an amino acid that can make some people feel more calm and relaxed without having a sedative effect.

According to Dr Bond this molecule that means tea can give drinkers the caffeine boost without the rush of drinking a coffee.

This is why it makes the perfect mid afternoon beverage—and it smells so nice, your colleagues will envy you.

Dinner – Oolong

One study even suggests that people with Type 2 diabetes who drink six cups of oolong tea a day for 30 days may find their blood sugar levels reduced

Somewhere between green and black, oolong tea is the halfway house of the tea world—and many experts think it offers the best of both.

Originating in China, oolong leaves are only partly oxidised, giving the tea its warm amber colour and a flavour that sits between the grassy freshness of green tea and the richness of black tea.

Research has also linked regular oolong tea drinking to better blood sugar control.

The tea’s polyphenols appear to improve insulin sensitivity and slow the absorption of glucose, helping to stabilise energy levels and reduce spikes after meals.

One study even suggests that people with Type 2 diabetes who drink six cups of oolong tea a day for 30 days may find their blood sugar levels reduced.

‘Oolong tea can help regulate blood sugar levels,’ says Dr Bond.

‘So it is great to have during or immediately after a meal, particularly if it is carb heavy.’

Before bed – Chamomile

Made from the dried flowers of the Matricaria chamomilla plant, it’s one of the oldest herbal remedies in the world

Made from the dried flowers of the Matricaria chamomilla plant, it’s one of the oldest herbal remedies in the world, prized for its calming, sleep-promoting effects and subtle, apple-like aroma.

It acts as a mild sedative by working on the brain’s benzodiazepine receptors, which are responsible for muscle relaxation, and is why many people drink it before bed to help them sleep.

Chamomile is rich in antioxidant flavonoids, particularly apigenin, a compound that binds to certain receptors in the brain to help reduce anxiety and encourage relaxation.

A recent review of studies found that chamomile tea has been shown multiple times to help people get to sleep, and stay asleep too.

With no caffeine, no calories and a naturally sweet, floral taste, chamomile tea offers an easy way to unwind – a soothing ritual that supports relaxation, digestion and steady energy all at once.

‘Ideally consumed at least an hour before bed, traditional teas like chamomile or lavender will help you get a good night’s sleep,’ says Dr Bond.

Atomic Kitten star Natasha Hamilton is opening up about the stressful time she had in the chart-topping band for the new BBC documentary series, Girlbands Forever

When Natasha Hamilton joined Atomic Kitten as a teenager in 1999, she believed she’d bagged the best gig ever. However, the reality of gruelling tours, strained friendships and weight concerns was far from her dream.

Now, the original Atomic Kitten star is participating in a new BBC documentary, Girlbands Forever, to share how her time singing Whole Again left her mentally and physically shattered.

“I’m hoping with this documentary that people will realise it was all smoke and mirrors,” says mum-of-five Natasha. The Liverpudlian singer was just 16 when she auditioned for manager Martin O’Shea and 80s pop star Andy McCluskey, who were on the hunt for a vocalist to join Kerry Katona and Liz McClarnon in their girlband.

“It was difficult even at the beginning,” admits Natasha. “Liz and Kerry had been together a good 18 months and they were thick as thieves. On the second audition day they put me with the girls so I went to their flat to learn some dance moves and just being an excitable 16 year old, when Kerry was teaching me the moves, I was like, ‘Oh, what about if we did this?'”

“Kerry didn’t like that. She went back to Andy and Martin and said, ‘I don’t like her. If she’s in the band, I’m leaving.’ I remember crying my eyes out because I just knew this was the opportunity that I’d been waiting for because it was backed by Andy and he had proper studios and there was money behind it.”

To Natasha’s surprise, Andy and Martin were so impressed with her vocals they stood by her. “They actually backed me,” says Natasha. “They said, ‘Well, she is in the band, Kerry, so if you wanna leave, leave.’ They just called her bluff.”

Despite their initial disagreements, Natasha and Kerry soon became close friends, with Kerry even moving into Natasha’s family home. “We ended up slowly getting a bit more pally,” says Natasha, 43. “I was like the little sister that she tried to look after. We went on holidays together you know so we kind of went from that initial butting heads to being the best of friends.”

However, before Atomic Kitten’s biggest hit Whole Again reached No1, Kerry left the band and was replaced by Jenny Frost. This left Natasha feeling like she had the weight of the band on her shoulders.

“I can specifically remember going home one time after being on tour and both of the girls had been poorly, but the show kept on,” recalls Natasha. “When the [other] girls were sick, we still did all our gigs because I would cover their vocal parts. Whenever I was sick the show would have to be pulled.”

“So I had this mega load of pressure for me to always perform. I can remember being sat on the living room floor and crying. And my mum and dad going, ‘What’s wrong?’ I just explained, ‘I’m struggling. ‘ So my mum phoned Martin and had some very strong words, as a Scouse mum would.”

“She was saying, ‘You need to look after my daughter more. She’s just as important as everyone else, stop putting all the pressure on her shoulders.'”

With a demanding schedule and constant performances, Natasha’s weight dramatically dropped, leading to rumours of an eating disorder. However, she insists that her weight loss was due to her hectic schedule, not an eating disorder. She does admit, though, that the band would take fat-burning supplements, which at the time contained substances that are now banned.

“If we were doing a video shoot there’d be certain fat-burning supplements that we would take to try and get like a six-pack,” Natasha shares. “No one forced us to do that, but obviously body image was very skewed back then. And it was the time they used to call it the Lollipop Head and the Size Zero. Not that I ever wanted to be a size zero but we did do fat-burning things like that. We got six-packs in three days. I would never do that now.”

At the age of 19, Natasha became pregnant with her first child, Josh, and initially kept the pregnancy to herself. However, after falling asleep in the recording studio and fainting in a shop, she had to reveal her secret. Bandmates Jenny and Liz were thrilled for her. “They said, ‘Are you happy?’ And I said, ‘Yeah,’ and they gave me the biggest hug,” Natasha remembers.

Natasha continued working throughout her pregnancy and was given six weeks off to recover after Josh was born via C-section. With no time to attend an antenatal class before the birth, Natasha was unprepared for what motherhood would entail or how much recovery she would need.

“I am basically a child having a child,” she reflects on the situation. “I don’t know anything about pre- and post-pregnancy. I was on tour the whole of my pregnancy. So when I’m told, ‘OK, you can have six weeks off and then come back and do a show,’ I’m just like, ‘OK.'”

However, returning to the stage so soon after giving birth proved challenging for Natasha. Fearing she would lose everything she’d worked for, she embarked on a massive tour. Nine months later, she was diagnosed with postnatal depression.

“The reality of it is I am going on this downward spiral of postnatal depression,” reveals Natasha. “I’m in pain, I’m not ready on my first day back at work to be Natasha from Atomic Kitten. It was the most horrifying performance of my life, being on stage where I thought, ‘Oh my God this is horrendous.’ I didn’t want to be there. It was like everything was in slow-mo. I could feel everyone looking at me.”

“I started getting really insecure and thinking, ‘Do I look fat? Am I sweating too much?’ I’m too out of breath, my ankles hurt, my knees hurt, my hips hurt, my boobs hurt, everything hurts. But I never told anyone. I couldn’t say a word to anyone because I was just frightened.”

By the time Josh was 18 months old, Natasha realised she couldn’t stay in the band any longer.

“My mental health deteriorated and I just couldn’t cope,” she admits. “I had crippling anxiety. In the end it just felt like a messy pile of rubbish, and there was no celebration. I ended up going back home and thinking I don’t know how to function in the real world.”

Girlbands Forever is on BBC2 on Saturday 1 November at 9.20pm.