I’m a nutritionist – here are 12 surprising health hacks to feel better in January
DITCHING bananas for coffee, only drinking when thirsty and putting sugar in your daily cuppa are among the surprising ways to hack your way to better health this year.
Gut health guru Professor Tim Spector believes looking after our gut through simple everyday diet tweaks is the key to optimum health.
He told Sun on Sunday Health: “Nutrition science is evolving quickly and it’s clear that the food we eat is one of the best ways to improve our health in the short and long term.
“There are many easy things that we can all benefit from if we do them each day.”
Today, Tim, who is co-founder of personalised nutrition company ZOE and author of Food For Life and Spoon Fed, gives his 12 simple — and surprising — health hacks for January . . .
REDUCE SWEETENERS AND HAVE A SMALL AMOUNT OF SUGAR INSTEAD
ARTIFICIAL sweeteners were created to give foods a sweet taste in the absence of actual sweet ingredients such as honey or sugar.
But emerging evidence points towards a negative impact on our health, particularly our gut microbiome — the organisms in our digestive tract.
Instead, enjoy naturally sweet foods like fresh fruit or a spoonful of honey.
Even a small amount of sugar in your tea or coffee is better than artificial sweetener.
EAT FULL FAT, LIVE YOGHURT
MOST governments recommend avoiding full-fat dairy as they contain more saturated fat.
However, research now suggests that products such as natural yoghurt, kefir and traditional cheese are not necessarily harmful if eaten as part of a varied diet, because reduced fat products are more highly processed.
Fermented dairy consumption, in general, is good for our health as they contain beneficial bacteria that supports gut health.
LOAD UP ON BEANS
IF there was one food to eat daily, beans would be it.
They’re high in fibre, rich in plant protein and high in polyphenols, which protect against major illnesses including cancer.
REDUCE ULTRA-PROCESSED FOODS – BUT DON’T BEAT YOURSELF UP ABOUT IT
AT ZOE, we don’t believe any foods should be completely off the table, as restriction is unsustainable.
However, we should be reducing the amount of ultra processed products we consume where possible.
Consistency is more important than perfection. As long as you are eating nourishing whole foods 80 per cent of the time, the rest can stay flexible.
GIVE YOUR GUT A REST
TWELVE to 14 hours of rest overnight can improve overall health.
We conducted a test and asked 140,000 people to eat within a ten-hour window, fasting for the other 14 hours.
Around two-thirds were able to complete a few weeks of this time-restricted eating and reported more energy, improved mood and improved gut health.
ONLY DRINK WATER WHEN THIRSTY
THERE is no data to support the rule of eight glasses of water a day.
How much we need can depend on the weather, physical activity and what you’ve eaten.
Hydration is really important, but listening to our body’s cues — such as a headache, dry mouth or dry skin — is the best way to know if you are thirsty and drinking enough for you.
EAT SOUPS AND STEWS
THIS is a great way to incorporate vegetables into your diet in winter.
Legumes, whole grains and seasonal vegetables can help you to increase your intake of healthy, high-fibre foods.
MOVE
DAILY movement is more important than some exercises for your metabolism and overall health.
Go for a walk, take meetings standing up and remember to stretch and move your body to avoid long periods of sitting still.
If you are choosing exercise too, focus on having fun as you are more likely to stick to it in the long term.
MEDITATE . . . IF YOU CAN
THERE is good evidence to support it as an effective tool for mental health and alleviating stress-related physical conditions.
The most important thing is finding a tool that works for you and making it your regular practice.
Some people find playing music, art, writing a journal or being part of a support group effective.
EAT FIBRE FOR BREAKFAST
IF you eat breakfast, make sure it’s a full meal with fibre, plant protein and healthy fats to keep you full for longer than a muffin or cereal.
WALK AFTER LUNCH
IF you find that you experience a mid-afternoon energy slump after lunch, get outside for a 20-minute walk.
You can also boost energy levels and avoid afternoon slumps by getting consistent amounts of sleep at night.
REPLACE TEA WITH COFFEE
THERE is good evidence to show coffee is beneficial for our health and linked to a reduced risk of illnesses such as heart disease and Type 2 diabetes.
In our ZOE Predict study, we found that coffee drinkers tended to have a better microbiome profile, likely because it contains large numbers of different polyphenols and soluble fibre which act as nutrients for helpful gut bacteria.
Two cups of black coffee contain more fibre than a banana.