These simple no-fuss tips will slip seamlessly into your daily life and leave you feeling your best
There are certain things we all know are good for us – exercise, a
healthy, balanced diet and not watching three hours of cats in hats on
social media per day, for example – but “being healthy” can seem time
consuming. Not so! Just follow these 12 simple health tips.
Take care of your teeth and gums
Your dentist isn’t just trying to make life difficult – brushing your
teeth twice a day and flossing really does have health benefits.
Getting rid of food and plaque from between your teeth helps prevent gum
disease by removing sources of bacteria. Find out more at nhs.uk
Reach your five a day
Aim to eat at least five portions of a variety of fruit and
vegetables each and every day. Reaching your recommended five a day is
easier than it sounds. One portion of fruit or veg is 80g and a portion
of pure fruit juice is 150ml – it soon adds up. Try including a handful
of fresh fruit to your breakfast cereal or porridge; throwing some
mushrooms and tomatoes into your omelette; or adding some salad crunch
to your sandwich.
Drink a small glass of Tropicana in the morning
One 150ml glass of Tropicana 100 per cent orange juice counts as one
of your five a day, provides 60 per cent of the recommended daily intake
of vitamin C, which contributes to the normal functioning of the immune
system, and it’s also a source of vitamin B9 and potassium.
Go green
The mental health charity Mind undertook several studies in “green
exercise” and discovered that 90 per cent of people who undertook
“eco-exercise” – such as gardening, walking outdoors, conservation work,
running or cycling – reported improvements in wellbeing, stress-levels
and physical health. Compare this to the 44 per cent who experienced
reduced levels of self-esteem following walks through a shopping centre.
For more, see mind.org.uk
Make time to get out of the house and exerciseCredit:
Alamy
Embrace the whole grain
Choose high-fibre wholegrain varieties of foods: wholegrain foods
contain more fibre than white or refined starchy food and often more of
other nutrients.
Consume less alcohol
Regular drinking induces enzymes in your liver that metabolise
alcohol. The more you drink, the more your tolerance builds and the more
you need to drink to feel the same effects, which can be harmful to
your long and short-term health. Taking regular breaks can “reset” your
tolerance, so that it’s easier to cut back. Find out more at drinkaware.co.uk/make-a-change
Watch your fluid intake
Aim to drink six to eight glasses of fluid every day, according to
the Eatwell guide. Water, lower fat milk and sugar-free drinks including
tea and coffee all count. Carry a water bottle around and keep it
topped up to ensure you reach your recommended intake a day. You’re more
likely to use it if you’ve invested in one specially, and it’ll be
cheaper and more environmentally friendly than constantly buying plastic
bottles from the supermarket.
Taking in the right fluids is key to healthy livingCredit:
Alamy
Never shop hungry
Studies have shown that you’re more likely to buy unhealthy foods if
you visit the supermarket hungry, because your body is craving a quick
sugar-based fix.
Make your own meals
Research by The American Journal of Preventive Medicine found
that people who spend more than one hour a day on preparing food have a
higher quality diet than those who don’t, eating more vegetables, salads
and fruits. They also saved money, because the group that didn’t
prepare food at home was more likely to frequent restaurants or
fast-food outlets.
Cook in bulk
Make sure to make extra when you’re preparing meals. It’ll save you
time and money to stick three or four portions in the freezer to take to
work for lunch, or to have for dinner later in the week.
Eat two portions of (different) fish a week
Make one portion non-oily – such as haddock, plaice, coley, cod,
canned tuna or skate – and one portion oily – salmon, mackerel, trout,
herring, fresh tuna, sardines and pilchards. Fish is a source of protein
and also vitamins and minerals, while oily fish contains omega-3 fats
which help maintain normal blood cholesterol levels.
Sign up to a sleep monitoring app
If you dread heading to bed, consider signing up to a sleep
monitoring app. Learning your own personal patterns of disturbed sleep
can help you to work out what might be going wrong.
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