- Grow salad
Embrace the trend for a ‘wellness kitchen’ by installing a living salad on your windowsill. As the lettuce grows, roots intact, you can be sure it stays fresh for longer, helping to maintain its nutritional content. - Introduce the weekend ‘rule of three’
Don’t overfill your weekend with domestic drudgery – you’ll only end up wallowing in woe and you won’t feel great come Monday morning. “Happiness doesn’t just ‘happen’ – research shows it also comes from thinking, planning and pursuing things that are important to us,” says Dr Mark Williamson, director of Action For Happiness (actionforhappiness.org). So, introduce the Rule Of Three this weekend by doing three non-essential but upbeat tasks – for instance, flick through photo albums, visit a museum, or go for a walk with a friend.
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- Get free health inspo
There are endless ways to get healthy that don’t require fancy equipment or membership fees – from picking up a second hand bike on Freecycle, to free workouts on YouTube such as Yoga With Adriene. Also, don’t forget the library: it’s fab for healthy-eating cookbooks in book or ebook format. - Reap sole benefits
When you have your feet up, ‘write’ the alphabet with your toes. A strong ‘foot core’ is good for posture. - Take the talk tests
To judge the intensity of a workout, see if you can hold a conversation. It should be easy during a low-to-moderate workout, but challenging if you’re pushing yourself. - Bake better
Many recipes – except for jams and meringue – can lose around a third of the sugar without impacting the final dish. Why not try reducing the sugar content in your recipe and see if anyone notices? - Know your numbers
If you have high blood pressure, you’ll know, right? Not necessarily, say the British Heart Foundation, which reports that around five million people in the UK have undiagnosed high numbers. If high blood pressure is left undiagnosed and untreated, it can cause your heart to become enlarged, making your heart pump less effectively, increasing your risk of a heart attack, stroke, kidney disease as well as vascular dementia. “Get your blood pressure measured at least every five years, or yearly if you’re at a heightened risk of cardiovascular disease,” says Professor Graham MacGregor, Chairman of Blood Pressure UK. Your GP or pharmacist can check it. - Avoid tech neck
Craning our heads forward over our screens can create intense pressure on the front and backs of our neck, triggering something called ‘tech neck’. To avoid this, always bring your screen, whether a phone, laptop or a tablet, up to meet your eyes, or use a device stand like the Tryone Gooseneck Tablet Stand. - Say cheese
Cheese is a bone builder, right? True, but not all cheeses are created equal. “Cheese contains a hefty dose of calcium, but those high in salt such as Roquefort, parmesan, feta, and processed ones aren’t so beneficial for your bones,” says Professor Susan Lanham-New, Head of Nutritional Sciences at the University of Surrey. “This is because when your kidneys excrete excess sodium in your body, some calcium is swept along, so it’s a good idea to vary your calcium sources throughout the day.” - Keep a blessings book
A study found that people who wrote down three good things that happen every day for a week were found to be significantly happier than those who didn’t. What better excuse to buy a pretty new notebook? - Step out without the ouch
Can’t wait to take your shoes off at the end of the day? Our feet change shape as we get older, especially if we have arthritis, so get measured regularly and try on shoes in the afternoon when your feet have had time to swell, remembering that shops and styles vary greatly. Try M&S, Clarks, Next, Simply Be, and Hotter for wide fitting styles.
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- Tackle concerns head-on
Worry your digestive discomfort might be a symptom of ovarian cancer as that’s what a relative had? Tell your doctor your specific worries. “If you don’t feel your exact concern is being addressed, keep repeating your questions,” says GP Dr Roger Henderson (doctorhenderson.co.uk). “Likewise, if you’re unsure whether your doctor has fully understood your concerns, ask him or her to repeat them back to you.” That way you can be confident you’re both on the same page. - Turn it up
Listening to high-tempo tunes can boost your exercise. Research has found it distracts you from ‘body awareness’ (read: pain), while other studies suggest it stimulates heart rate and breathing patterns, helping cells to deliver oxygen to your muscles faster. - Super-charge your breakfast
Bored of porridge? Soak oats in apple juice, almond milk, or coconut milk overnight for a ready-by-morning breakfast. Oats contain a type of soluble fibre called beta glycan, which is proven to lower cholesterol. Add fresh fruit, a handful of nuts, and a dollop of kefir yogurt to up the health and yum factor. - Turn off the heating
The ideal sleep temperature for restful sleep is 18°C – any higher or lower and you may toss and turn. - Can it
Did you know that cheap-and-cheerful tinned sardines (and tinned salmon, pilchards and mackerel) count as oily fish? The NHS say a healthy balanced diet should include a portion of oily fish (140g) every week as it contains long-chain fatty acids, which may help to prevent heart disease. We love to eat ours grilled on toast, stirred into pasta sauces, or with jacket potatoes. - Start your day right
Starting your morning with a relaxing ritual, whether that’s meditation or reading, could improve your mental health. “By doing this, you’ll be cultivating what the Danish call morgenfrisk – or morning freshness,” says Rachel Kelly, a mental health campaigner, and author of Singing In The Rain: 52 Practical Steps To Happiness (Short Books). “We experience a flood of the stress hormone cortisol first thing, which gives us the boost we need to get up, but this can also make us anxious. Waking up with a calming routine that’s a pleasant process, whether that’s stretching and deep breathing, or simply giving yourself a moment to acknowledge your thoughts and feelings, can be hugely beneficial.” - Go to stool school
From slightly cracked sausages to nut-like lumps that are harder to pass, poo comes in all shapes and sizes, often because of what you’ve been eating. “Generally speaking, healthy, high-fibre, and well-hydrated diets trigger happier stools, which are soft, well-formed and easily passed,” says Dr Kinesh Patel, consultant gastroenterologist at The Royal Brompton Hospital in London. To keep your colon content, make fibre your friend (think fruit, vegetables and whole grains) and have water with your meals to help soften stools and prevent constipation.
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- Wake up, get up
Don’t hit snooze. “Have a regular sleep and wake-up schedule – and stick to it – even at weekends,” says Dr Hare. “This programmes the brain and your internal body clock, helping you sleep reliably at bedtime and wake feeling refreshed.” - Think treacle
Whether it’s lunges or squats you love, holding weights cranks up the benefits. “Even light ones like ¼ kilo are beneficial as they increase the resistance, upping the muscle-toning benefits,” says physiotherapist Sammy Margo (sammymargophysiotherapy.com). Alternatively, use your mind as an ‘imaginary’ weight by pretending you’re doing each move through treacle, which dials up the resistance without any equipment. - Ask the right questions
Every health concern is different, but this checklist could help guide you through your next doctor’s appointment.
What do you think the problem is – and is there anything else it could be?
What will any tests tell me?
What treatment do I need and what does it do? Also, how long do I need it for and what do I need to know about it?
What should I do if I feel worse?
What’s the next step?
- Walk to a healthier beat
The latest health update is to focus on brisk walking rather than just hitting 10,000 steps a day. To do this, pump your arms back and forth with your elbows at right angles, because as your arms speed up, your legs follow. - Prepare for greatness
Research indicates that meal prep ahead of time leads to more variety, better food quality, and possible weight loss. So, make up dishes you can tuck into throughout the week, whether a roasted vegetable tray bake to stir through salads; a DIY low-sugar muesli for breakfast; or a big batch of lentil soup for the freezer. - Go bananas for, er, bananas
Slashing salt, watching your weight, regular exercise and not smoking aren’t the only ways to keep your heart healthy. “The mineral potassium naturally helps to lower blood pressure by balancing out the negative effects of salt,” says Professor MacGregor, Chairman of Blood Pressure UK. In fact, one study found that getting enough of this nutrient could reduce your risk of a stroke by 24 per cent. Great sources? Step forward bananas, potatoes and sweet potatoes, pulses, yogurt and milk. - Rest for success
Don’t feel guilty about doing nothing. A global study of 18,000 people by Durham University – dubbed the ‘rest test’ – found our ability to properly rest, and our levels of wellbeing, are closely related. Sound too simple to be effective? Research published in the journal Nature says the brain in its ‘do nothing’ resting state is not doing nothing at all, but regulating our emotions, processing experiences, consolidating memories, and keeping us firing on all cylinders.
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- Peep at your pee
It should be pale yellow. If it’s not, it’s a sign you may need to drink more water. Studies show even mild dehyration zaps energy and lowers concentration. If you find it hard to take the suggested amounts, try adding fresh fruit, veg and herbs to water – cucumber and mint has a lovely spa-inspired flavour. - Watch those funny puppy videos
Laughing lowers your stress hormones and blood pressure. Need we say more? - Brush your tongue
Your tongue can harbour bacteria in your mouth, which can spread to your teeth, increasing your risk of decay. You can brush your tongue with your toothbrush, or even buy a special tongue brusher. Try Dentek Orabrush (£5.20, Boots) – you’ll be amazed how much gunk it removes… - Iron out
Iron deficiency is on the rise, perhaps due to a focus away from red meat, but this can lead to anaemia symptoms including a lack of energy, shortness of breath, noticeable heartbeats, and pale skin. If you take a supplement containing iron, pair it with a glass of orange juice, which may help your body absorb the iron. On the flipside, you may want to sidestep tea and coffee, particularly at mealtimes, and foods with high levels of phytic acid, such as wholegrain cereals, as these can stop your body from absorbing iron from food and pills. - Clean your handbag
Yucky, but true: one study found that 30 per cent of handbags had traces of faecal matter on the bottom of them, which may be because many of us park our bags on the loo floor or on a washbasin in public toilets. So, always hang your bag on a door hook, and regularly wipe it down with antibacterial spray. - Throw open windows
A stuffy atmosphere means house dust mites flourish. A tell-tale sign you may be susceptible? Sneezing when you wake up with sniffles that stop as the day goes on. To keep dust mites at bay, open your bedroom windows, which reduces humidity and microscopic mould, disrupting their food chain. - Break the fog
Can’t think straight? Do the go-to yoga move, downward dog. The sudden rush of blood to the head stimulates neurones in the brain, which helps to speed up thinking. Learn how to do it by searching ‘downward dog Yoga with Adriene’ on YouTube. - Try green spread
Mash avocado flesh with lemon juice and spread it on a sandwich in lieu of butter. It’s full of good fats and rich in vitamin E. - Splash savvy
Crank up your swim with floats and hand paddles to train specific parts of your body. For instance, to work your arms, put a buoy between your
legs and do breaststroke.
84 Under promise, over deliver
Instead of setting yourself the end goal of running a 10k, aim to run for 5 minutes, then 10 minutes, then 15 minutes, and so on. “Lowering your expectations may sound defeatist but over optimism means every day can feel like a disappointment, which can make you give up,” says Liz Tucker, a health counsellor and author of When You Want To Say Yes, But Your Body Says No (£12.99, Harper Collins). “Instead, slightly under-promise, and majorly over-deliver, and you’ll feel like you’re achieving something.”
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- Use the power of Fri-yay!
Need to book a dentist, doctor, gynae or jab appointment? Book it for a Friday and you’re more likely to be able to make it. One study which looked at more than 4.5 million hospital records, discovered that more people had to bail on appointments made earlier in the week. Mondays had the most no-shows, probably because…well, Mondays. - Home truths
Saving your leftovers? Cool and store within 90 minutes and eat within two days (unless freezing) for safe consumption. - Break bread together
Research from the University of Oxford shows the more people eat in company, the higher their chances of being satisfied with their lives. Mental Health UK sings its benefits, too, saying that regular shared mealtimes can bring contentment and security, giving us a chance to talk, listen and interact with others. So invite a colleague to lunch and eat up the feel-good factor. - Find a furry friend
Spend time with a pet when you need to find calm. Studies show that human/animal interactions reduce levels of the stress hormone cortisol, while also reducing feelings of fear and anxiety. Don’t have a pet? A bird feeder in the garden can give you a regular jolt of joy. - Exercise and do good
If you’re a runner looking for new feel-great inspiration, try Good Gym (goodgym.org), a scheme in which runners complete community projects, like weed clearing, while getting fit. If you haven’t got one near you, try ‘plogging’ (jogging while picking up litter); or even guide running (guiderunning.uk) to help blind and visually impaired people stay active. - Do regular checks in the shower
Familiarising yourself with the look and feel of your breasts is a smart move because tumours can crop up between mammogram screenings. Not sure where to start? Try some TLC: TOUCH – feel for anything unusual; LOOK, for changes; CHECK anything unusual with your doctor. - Put zest to the test
According to government findings, we eat more than 8g of salt a day in Britain – that’s 2g more than the recommended maximum . Lowering your salt intake reduces your risk of high blood pressure, and therefore heart disease. Instead of adding salt to your salads or veggies, opt for a citrusy flavour instead, with a little grating of lemon or orange zest. It’s heaven on carrots. - Enjoy alone time
Buddying up with a friend can turn a workout into a social event, but mix things up with some go-it-alone activities, too. “A lot of people click with exercise when they see it as a bit of me-time, a chance to escape from everyone and everything,” says personal trainer Sarah Maxwell. Try something solo, such as wake boarding or Pilates.
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- Power up your plants
Millions of us are trying to eat more of a plant-based diet, but it’s useful to know that not all proteins are created equal. “Animal proteins – from meat, fish, eggs and dairy – are complete proteins and provide all the protein building blocks the body needs, whereas plant proteins can be lacking in one or more of these,” says dietitian Priya Tew (dietician.co.uk). But this needn’t be a problem: just mix up your meals with different sources of protein. For instance, if you serve lentils with rice, which both contain protein, the amino acids in one protein will help to compensate for the limitations in the other. “Eat a range of different plant proteins and grains across your week – variety is the key,” adds Priya.
94 Slurp smartly
Juices, smoothies, herbal tea and fruit based drinks contain high levels of phosphoric and citric acid as well as sugar, which can cause dental decay, erosion, cracks and chipping. Avoid this by following these drinks with a ‘chaser’ glass of water, swilling it around your mouth to wash away the acidity and sugar that has come in contact with your teeth. The added bonus? You’ll help slay unsightly stains that coloured drinks can cause.
- Optimise your TV time
Next time you’re sitting down to enjoy your favourite show, take the opportunity to do some stretching – it’ll help relieve muscle tightness, and help keep you flexible and pain-free. Try using resistance bands, which are a cheap and compact way to maximise your limbering up time. - Try soberlizing
Try to ‘soberlize’ (socialise sober) more – meet friends for walks in the park instead of in the pub, or suggest breakfast or brunch which doesn’t come with the same expectation to drink as lunch or dinner can. - Spread the love
Random acts of kindness, from giving a compliment to passing on a book you enjoyed, are proven to make us feel good, says a recent World Happiness Report. “Neurological research has found the area of our brain that is activated in response to things like pleasure, food or sex, lights up when we do kind acts for others,” says Meik Wiking, author of The Key To Happiness. - Try ‘moving meditation’
Finding it hard to make meditation a daily habit? Try moving meditation. “This is where your body and breath become natural allies,” says meditation teacher Lucy Greeves (arvon.org/tutors/lucy-greeves). “You can do it during holistic workouts like yoga and Tai Chi, but you can transform a simple five minute walk just by honing in on your breath – breathing in for three strides, breathing out for four.” It might sound too simple to be effective, but it’ll take you off ‘autopilot’ and leave you feeling ready for anything. - Weigh yourself down
Who says you need expensive equipment to get a better workout? Simply pop a big bottle of water into a rucksack whenever you go out for the day and your body will work harder. Better still, you’ve got water whenever you need it. - Pass it on
A study by the British Heart Foundation shows that half of us have never discussed our family medical history with loved ones, even though genetic links can put them at an increased risk. So, when your family comes over for lunch, make time to talk.
