10 habits for a healthier you
It’s easy to turn good-for-you habits into great-for-you ones – here’s how
1 YOU ALREADY . . . MAKE SURE YOU GET ENOUGH SLEEP
How to boost the benefits Avoid electronics for at least 30 minutes before bedtime. There’s no denying that electronics are a part of our lives, but there are pros and cons to the connectivity it allows us 24/7.
Just because you can stay engaged with the world from the comfort of your bed late into the night doesn’t mean you should. If you do, you’re exposed to the light your device emits, which promotes wakefulness and interferes with sleep. Read a book or magazine instead. And keep your bedroom as dark as possible to ensure full cycles of sleep.
2 YOU ALREADY . . . HAVE INDOOR PLANTS FOR THEIR STRESSRELIEVING QUALITIES
How to boost the benefits Touch the leaves when you feel your stress levels rising. While simply having some foliage around your home or office does help to combat stress, getting hands-on with a plant triggers a change in brain chemicals that promotes a sense of calm, according to Japanese researchers.
3 YOU ALREADY . . . READ FOOD LABELS WHEN YOU’RE GROCERY SHOPPING
How to boost the benefits Compare similarly packaged foods. When you see words such as “natural” and “glutenfree” on the front of a package, you might get the impression the product is healthier than it really is. Rather check the nutritional information on the back. So make a point of comparing products – you’ll be more able to identify and ignore sneaky marketing tactics.
4 YOU ALREADY . . . REPLACE YOUR TOOTHBRUSH EVERY THREE MONTHS
How to boost the benefits Soak it at least once a week in an antibacterial mouthwash. Toothbrushes can be breeding grounds for germs – including those that cause gastroenteritis – but submerging the bristles in mouthwash significantly lowers the bacterial count. After soaking, stand it upright and uncovered to air-dry, making sure the bristles don’t touch those of another toothbrush.
5 YOU ALREADY . . . EXERCISE REGULARLY
How to boost the benefits Find someone a little fitter than you to work out with. Studies show if you do this, you’re likely to exercise up to 200% longer and harder compared with when exercising on your own or with someone who’s roughly as fit as you. The reason? It provides a motivational mix of healthy competition and a sense of not wanting to let your workout partner down, researchers say.
6 YOU ALREADY . . . DRINK GREEN TEA
How to boost the benefits Steep the teabag or leaves in boiling water for three to five minutes if you like your tea hot, or in cold water for two hours if you prefer iced tea. Both preparation methods have been shown to extract the most antioxidants from green tea. Either way, add a squeeze of lemon before you drink it – doing so means five times as many of the tea’s antioxidants survive the digestion process.
7 YOU ALREADY . . . STOCK UP ON HEALTHY FOODS
How to boost the benefits Put those foods on eye-level shelves in your fridge and pantry. Foods that are in your line of sight are the ones you’re likely to eat the most of. In fact, moving healthier foods to eye level in the fridge is a key behaviour change that contributes to weight loss. Studies have shown that people who do it are more likely to lose 1kg a month.
8 YOU ALREADY . . . EAT A SMALL HANDFUL OF NUTS EVERY DAY
How to boost the benefits Chew longer. You absorb more unsaturated fat when you chew the nuts 25 times before swallowing compared with chewing them 10 times, thanks to the smaller particles created by more chewing. Chew a mouthful of nuts 40 times to feel fuller for longer – the chewing boosts appetite-suppressing hormones.
9 YOU ALREADY . . . MAKE TIME TO RELAX TO MANAGE YOUR STRESS LEVELS
How to boost the benefits Plan a holiday. While it’s good to manage stress daily by making time for relaxing activities such as reading, gardening or listening to music, it’s just as important to have a long break. Having a holiday to look forward to is a great way to increase your vitality over the long haul. It also motivates you to be more productive.
10 YOU ALREADY . . . WASH YOUR UNDERWEAR AND YOUR TEA TOWELS SEPARATELY
How to boost the benefits Regularly run an empty cold cycle with a cup of bleach added to the water. Up to 60% of washing machines test positive for faecal contamination – mainly from underwear. Do a load of whites afterwards.