The top five simple ways you can improve your health

Whether you're trying to get in shape or simply looking to lead a healthier lifestyle, it only takes a few simple changes to dramatically improve your wellbeing. 

1. Embrace the outdoors

If you want to improve your health, clear your mind and decrease the risk of heart disease, it's important to ensure you have enough vitamin D – and the best source is simply from sunlight. Studies have shown that vitamin D deficiency can increase your risk of heart disease by 64 per cent and can also help to lower blood pressure – so spending just 20 minutes each day outside could help protect your heart. Try adding a brisk walk to your daily activities – you will also be improving your respiratory and joint health.

2. Pack your plate with colour

The more colourful your plate, the more nutritious the food you're eating. If you're watching your sugar levels, try blueberries and raspberries which are lower in fructose but are full of powerful phytonutrients. Search for foods packed with Lycopene such as carrots, sweet potatoes, squash and red tomatoes – it's great for helping to protect you from heart disease, strokes and high blood pressure. Also found in peppers, papaya and even watermelons, Lycopene is in its most usable form when cooked and combined with healthy fats – it does need to be consumed in large supplies.

3. Up your Omega intake

Our body needs a range of healthy fats, especially omega 3 found in oily fish, nuts and seeds. Not only can a diet rich in essential fatty acids aid joint health, it can also benefit brain health, concentration, protect against heart disease, boost the immune system and speed up healing. The Mediterranean diet is packed with fresh fruit and vegetables, alongside fresh fish and plenty of healthy oils – they also eat far less junk food! A diet rich in healthy oils also enables us to absorb and utilise many vitamins and phytonutrients.

4. Stay hydrated

Our bodies are made up of approximately 60 per cent water, essential for flushing out toxins. Staying hydrated can help the blood pump more efficiently, and can also lead to suffering from less aches and pains after exercise. Because our kidneys play a vital role in regulating blood pressure, keeping hydrated and monitoring your sodium intake could reduce high blood pressure significantly. Many people confuse thirst pangs for hunger pangs so often just drinking a glass of water whenever you are hungry can help to control cravings.

5. Reduce stress

Turn off your phone, hide the laptop and find some time for you. Stress is one of the biggest threats to our overall health as it can lower the immune system, as well as making it easier to rely on stimulants such as caffeine and refined carbohydrates such as sugar for an artificial 'feel good' boost.

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For a long, healthy life – Walk for 2minutes every hour!

Getting up from your desk, or wherever you have been sitting, and walking for two minutes every hour can help reduce the negative health effects from prolonged sitting!

Most people spend their whole day sitting, working at a computer or watching TV. Studies have shown that sitting for extended periods of time is associated with higher risk or heart diseases, diabetes, premature death and other chronic health problems. Standing for some hours can be an obvious remedy to the issues caused by sitting. But, standing for longer periods of time at your work place may not be healthy or practical.

Results from a new study show that taking a break for just two minutes and doing some light exercise like walking results in a 33% lower risk of chronic health problems.

A professor of medicine at the University of Utah said that the study results are significant as current exercise recommendations also advise people to get at least 2.5 hours of moderate exercise each week.

Moderate exercise strengthens the heart, muscles and bones. The recommended thing to do would be to add two minutes of walking each hour in combination with your normal activities, which should include 2.5 hours of moderate exercise each week.

While suggesting two minutes’ walk per hour for a healthy and long life, the study found no benefit from two minutes of standing per hour. However, scientists said that a larger study could prove if replacing some sitting time with light activity such as standing can provide people with better health.

Walking more than 100 steps per minute would be necessary to the intensity level of moderate exercise. As health benefits can be achieved with even 10-minute exercise, a useful starting point is to attain 1000 steps in 10 minutes, before going after 3000 steps in 30 minutes.

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