DR XAND’S ESSENTIAL HEALTH HACKS

This advice might sound obvious but it works. You’ll feel better and it will cut your risk of developing disease.

● EXERCISING Something is better than nothing. At the start of a year you might think, “I’ll run a marathon”, but my advice is set the bar low. Even if you go from 1000 steps to 3000 steps a day, you’ll still cut your risk of death by 20 per cent.

● ALCOHOL Drinking is fun and it’s good for socialising but it’s bad in terms of what it’s chemically doing to your body. You don’t have to be teetotal – research shows teetotallers don’t live longer than even moderately heavy drinkers – but think about when and how much you’re drinking, and who you’re drinking with. Drink with friends for enjoyment, don’t drink at home on your own.

● FOOD Give up junk food. I think of it like gambling or pornography – it’s there to distract and entertain but it doesn’t put anything good into the world. Cook your own meals so you know your food hasn’t had anything added or done to it. And eat more veg. It’s a challenge if you’re time-poor or on a budget – the key is to have a few easy and affordable recipes to hand. Check out cookingonabootstrap.com.

● SMOKING It’s bad for you – don’t do it.

● RELAXATION Find a way of relaxing – this isn’t something your GP can prescribe, you need to work out what de-stresses you and gives you joy. Some would argue that if you die at 55, but have had a really happy life, it’s better than being miserable and living to 90.

● SCREENING If you’re offered NHS cancer screening, don’t skip it.