Cheat Your Way To Good Health

Trying to follow all the health advices we’re bombarded with can be quite a challenge, but we have some easy options that are just as effective

In an ideal world, we’d all exercise every day, eat our required five-a-day portions of fruit and veg, and floss our teeth religiously every night before getting our allotted eight hours sleep. But, back in the real world – juggling work, family, friends and other commitments – it’s good to know that there are a few clever shortcuts we can take without impacting on our health.

Your Heart

In an ideal world:

You would exercise for the recommended 30 minutes a day, five days a week.

In the real world: 60 per cent of men and 72 per cent of women don’t do the recommended amount to stay healthy.

Next best thing:

· Try to do three, ten-minute bursts a day to get the same health benefits.

Your Morning Meal

In an ideal world: You’d have a healthy, nutritious breakfast each day to kick-start your metabolism and give you the energy and nutrients you need until lunchtime.

In the real world: One in eight adults skip breakfast, despite being unlikely to get the missed vitamins and minerals later on in the day.

Next best thing:

· Keep a stock of healthy snacks, such as bananas, mini bags of dried fruit and nuts, cartons of fruit juice and slices of fruit bread, for when you’re running late.

· In coffee shops, steer clear of doughnuts and pastries and opt for low-sugar, high-fibre, high-protein choices, like bagel and cream cheese or wholegrain muffin.

· Cereal bars are convenient but can be high in fat, salt and - or sugar, so check the information on the packaging.

Sore Muscles? Try this: Swimming If you’ve overdone it and your muscles are protesting, swimming is a good remedy. The cool water reduces inflammation, and keeping the muscles moving gently in the water helps to ease away soreness. At home, a cool shower or bath can reduce the discomfort. If that seems a bit drastic, then place a pack of frozen peas wrapped in a tea towel on the sore area, for 10 to 15 minutes at a time, for the first 24 to 72 hours. Massage Gently massaging the sore areas can usually soothe aches and pains in arms and legs. Some essential oils are good for weary muscles. Black pepper oil, for instance, has warming properties. Rosemary and peppermint oils also work well together. Put a few drops of your chosen essential oil in a warm bath, or add ten drops of essential oil to 1oz of almond oil for a soothing massage.

Your Fish Intake

In an ideal world: Oily fish, such as salmon, trout and sardines, would be on your menu at least twice a week. Packed with DHA and EPA omega-3 fatty acids, studies show that oily fish reduces the risk of heart disease and boosts the immune system.

In the real world: Half of the people eat less than the recommended amount and 13 per cent of UK adults don’t eat fish at all.

Your five-a-day

In an ideal world:

You would have at least five servings of fresh fruit and veg daily to get the full array of nutrients and fibre you need.

In the real world: We eat an average of only half the recommended five servings of fruit and veg daily - and one in three of us eats no fruit at all.

Next best thing:

· Forget fancy “super-fruits”. Apples and bananas provide just as many health benefits.

· Frozen vegetables are as nutritious as fresh ones, and with no preparation or wastage. Simply grab a few handfuls and add them to whatever you’re cooking.

· Canned fruits (in juice, not syrup) and vegetables also count, while dried fruit makes a healthy snack.

· Still falling short? Take a good multivitamin.

Your Sleep

In an ideal world: You’d get eight hours of undisturbed, refreshing nap every night because studies link lack of sleep to high blood pressure, poor immunity and weight gain.

In the real world: Almost half the population sleep badly some or most nights, and nearly a third of the population get less than six hours’ shuteye.

Next Best Thing:

· Try to snatch a 30-minute siesta in the afternoon, three times a week – you’ll add a year to your life, as well as recouping sleep loss.

· Get the temperature right: As little as 0.3 degrees Celsius can make the difference between a good and poor night.

· Pick one night a week to turn in early – and stick to it. A full night of intense “recovery” sleep can knock a good chunk from your sleep debt.

· Switch off the TV before bed and read a book or listen to music. It’s one of the most effective ways to decrease tension and distract you from fatigue.