Easy ways to improve your health, from chewing food properly to 10-minute mobility exercises (2023)

Incorporate more beans and pulses into your recipes

Beans and pulses are super-easy to add to curries, soups, stews, pies and salads, and are high in protein and fibre, which is crucial for supporting a healthy gut. Gut health is a core component of general wellbeing, and these ingredients are easy to use, as well as often a more affordable protein source than meat. Jenna Hope, registered nutritionist

Chew your food properly

Chewing your food properly really helps your digestion and might even unlock more nutrients. There aren’t any teeth in your stomach, so large lumps of food need to be dissolved by stomach acid and mashed up by your digestive muscles. If food is partially digested as it travels through your gut, it could cause bloating, gas and stomach pain. Anna Mapson, registered nutritional therapist and owner of Goodness Me Nutrition

Try an extra-hydrating morning drink

Start your day with half hot water, half coconut water and a pinch of natural sea salt for super-efficient hydration. Dr Nerina Ramlakhan, psychologist and sleep scientist

…and make sure to hydrate before you caffeinate

We tend to wake up dehydrated, so make sure you meet the need for hydration the best way you can before you head for the coffee. Anna Mathur, psychotherapist and author of Mind over Mother

Or swap coffee for matcha

The energy from coffee is quickly released over a two-hour time span, which can cause a crash. Matcha, on the other hand, releases energy over a four-to-six-hour time span, making it less likely to cause that downturn. By switching from coffee to matcha, you will also boost your antioxidant intake, support your immune system and manage anxiety – it gives you the buzz without the jitters. I like Casa Cura Organic Matcha, which has a naturally smooth and mellow flavour. Nadia Rawjee, certified health coach

Consider doing your workout in the morning

Exercising early kick-starts your metabolism and gives you the energy to tackle the day. If someone had told me when I began my fitness journey that I would be up at 6am most days to head to the gym, I would have laughed in their face. I was neither a gym person nor a morning person. Fast-forward to today and it is my secret weapon. Rachael Sacerdoti, personal trainer

Get a blood prick test

Many conditions, such as type 2 diabetes, don’t show symptoms in the early stages. A simple finger prick blood test taken at home can help you to spot conditions from high cholesterol to vitamin deficiencies to issues with your heart, kidney, liver, bowel, prostate or hormone levels. Doing this check annually is an easy way to monitor for key health markers and allows you to take early action if required. Dr Jamie Brosch, GP

Eat your greens first

It stops you from leaving them on your plate when you get full from the other ingredients. Karine Patel, registered dietitian and founder of Dietitian Fit & Co

Get some vitamin D

If you don’t already, you should consider taking a 10mg vitamin D supplement daily until March, as in Britain we do not make enough vitamin D from sunlight during the autumn and winter months. Claire Nevinson, superintendent pharmacist at Boots

Shake it out

Start with your hands and just shake them out in front of you. Physically we are bringing a bit of heat into the body; energetically we are getting rid of all those toxins (physical and mental) that are not serving us. Build on this for one or two minutes, shimmy the shoulders, wiggle the hips and shake the legs. Cat Meffan, yoga teacher and founder of the Soul Sanctuary

Get (sober) curious

To reduce your alcohol intake, I always suggest having a non-alcoholic drink (or two) first in a fancy glass. Often it is just about having a glass of something in our hands, so that we don’t feel like we’re missing out. And it doesn’t have to be water in that glass. Try Heineken 0.0, Guinness 0.0, Nosecco, Tanqueray 0.0 per cent or Sea Arch, which is another lovely “gin” alternative. If you don’t like fake booze, apple juice or cranberry juice and tonic or sparkling water is really good. Gayle Macdonald, addiction therapist and life and sobriety coach

Allow yourself a little of what you fancy

Chasing low-calorie ingredients is a race to the bottom: meals cooked with “proper” ingredients – such as olive oil – taste so much better than their “diet” equivalents. A little of what you fancy does you good; if you don’t feel like you’re missing out, you are far more likely to stick to your diet. James and Paul Anderson, authors of the TwoChubbyCubs recipe books

Add spinach to smoothies

Consider adding spinach (fresh or frozen) to your smoothies – it doesn’t taste of anything and gives it a creamy texture. It is also perfect for kids who avoid green vegetables! Emma McElhinney, body and confidence transformation coach

Blend vegetables into a pasta sauce

As a mother of three, this is one of my favourite tricks to get children (and even adults) eating vegetables: adding carrots and red peppers to our tomato base sauce and then blending it. The colour remains red, and vegetables are totally unnoticeable. Karine Patel

Swap your yoghurts

By switching from flavoured sweetened yoghurts to plain Greek yoghurt with fruits, you will reduce the amount of sugar you consume and increase the amount of fibre and protein, which will make you feel fuller. Karine Patel

Get fibre first thing

A high-fibre breakfast is one of the best things you can do to support your overall health. Swap white bread for wholemeal, or add a scoop of fibre supplement powder to your porridge. Dr Caitlin Hall, chief dietitian and head of clinical research at gut health specialists myota

Re-organise your kitchen cupboards

Research shows that food which is easily accessible is eaten more often. So think about what is to hand on the kitchen counter. Can’t stop eating biscuits? Store them further away, not at eye level. Keep forgetting to eat those lentils? Place them in plain sight. Karine Patel

Snack before exercising

Some people skip food before exercising, particularly in the morning. If that works well for you, that is fine. But if you are lacking energy or struggling to improve your performance in a way you might not expect when you are regularly exercising, don’t underestimate the power of a snack. If it’s first thing or your last meal was more than four hours ago, then having easy-to-digest carbs such as a banana, a slice of toast or a cereal bar 30 minutes before you exercise will help you do whatever it is that little bit better (This is also particularly true for women, due to the way their hormones work). Chloe Gray, qualified fitness trainer and writer

Turn your shower cold

Having a cold shower for 30 seconds to a minute is proven to raise energy levels. It can also boost metabolism and reduce pain and inflammation due to its anti-inflammatory effects. Dr Nerina Ramlakhan

…or focus on cooling your palms

The simple practice of cooling the palms of your hands has been researched by scientists from the University of Stanford with some pretty astounding results: the process can drastically reduce fatigue, as well as improve athletic performance. Colin Edgar, founder of CoreTx

Try 10-minute mobility exercises

All forms of exercise – running, strength training, cycling or even just carrying bags of shopping from the car to the kitchen – can be made to feel easier if you improve mobility. This is particularly important for those of us who work at a desk all day, as our hips and spines become very static. Mobilising those areas with movements such as cat-cow stretches and hip circles can make a huge difference in day-to-day life as well as improving your workouts. For a guided practice, try Shona Vertue’s 10 Minute Daily Mobility Routine on YouTube. Chloe Gray

Move to your mood

Your energy levels are different every day, so the movement you’ll benefit from each day is different too. Opting for a form of exercise that respects your current energy levels is a kind gesture towards yourself. For example, if you are depleted, stretches or a walk are less likely to have you running on empty. Anna Mathur

Exercise with a friend

Choosing to exercise with a friend or as part of a group is a simple measure that offers high rewards – you keep each other going by holding one another accountable and making it more fun. Rachael Sacerdoti

Get sunlight first thing

Try to get to get some natural sunlight in the morning, even if it is cloudy. Doing so causes the natural release of the hormone cortisol, which tells your body, “We’re awake and alert”. This signifies that it is morning to your circadian rhythm, which is essentially an internal body clock that will then release the sleep hormone melatonin around 12 hours later. So, although bedtime routines are important, actually one of the best things you can do for your sleep is what you do in the morning. Chloe Gray

Stretch your back

Take a moment to stretch your back every single day. You can do this through the Pilates “roll-down”: stand with your feet firmly anchored under your hips, relax your shoulders and breathe deeply. Tuck your chin to your chest, then sequentially roll down each bone of your spine, feeling your back unravel one vertebra at a time. When you reach a forward-fold position, soften your knees and let your spine relax. Then, the same way you rolled down, roll back up, one bone at a time. When you stand tall, give your shoulders a roll, and take a few deep breaths. You can repeat this a few times throughout the day – it provides a good “reset” for your back, and can help to release tension in your muscles. Eloise Skinner, Pilates instructor

Don’t look at the time when you wake up during the night

It stops you from getting back to sleep. Dr Nerina Ramlakhan

Write a to-do list before bed

One practice that I personally find helpful for sleep – and is backed by science – is journaling before bed. I call it my “brain dump” and it typically involves reflections from the day, things I am grateful for, or simply my to-do list. In fact, a recent study in the Journal of Experimental Psychology found that writing a to-do list before bedtime helped people to fall asleep nine minutes faster compared with those who wrote about completed tasks. Dr Hazel Wallace, author of The Female Factor: Making Women’s Health Count

Try Omega-3 fish oil

Omega-3 fish oils are one of the no-brainer supplements I recommend to everyone. By taking a daily tablet over a period of at least three months, you can benefit from a reduction in triglyceride levels (cholesterol), as well as a reduction in blood pressure and inflammation. Matt Hodges, personal trainer and author of Behind Gym Doors

Slot quick exercises into household habits

Going to the gym can be expensive and time-consuming; making use of household items and activities is a no-cost way to get started. Squat while the kettle is boiling. Do calf raises while cleaning the dishes. Bicep curl with the bin bag as you take it out. Lunge your way back from the loo (We won’t ask you to do it on the way there). Ash James, physiotherapist at the Chartered Society of Physiotherapy

Blink regularly

When you are deeply focused on the screen, you tend to blink less, even if you don’t realise it. If you’re not blinking enough, your eyes are not receiving regular hydration and moisture, and they begin to feel dry and irritated. Get into the habit of “resting your eyes” by looking away and closing them purposefully – the eyelids are great protectors, with lots of moisturising glands on the inside. Also, I always follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20ft away. Alastair Lockwood, eye health specialist and ophthalmologist at Feel Good Contacts

Five things you can do for your mind (in less than five minutes)

Place your finger to your thumb

When you have a few seconds, bring your index finger and thumb together and make a circular motion. Focus on the imprints of your finger. By bringing our attention to our sense of touch, we can drop away the overwhelming mind fog of modern life and feel more centred and energised. Jasmine Eskenzi, founder of wellbeing and productivity app The Zensory

Stand in a power pose

Science shows that standing in a power pose – feet slightly wider than normal, hands on hips – can reduce stress and anxiety, as well as lift our confidence and self-esteem in an instant. Gayle Macdonald

Declutter

Seeing clutter can cause stress levels to increase, so take five minutes to clear your immediate environment. Lisa Gunn, Nuffield Health emotional wellbeing prevention lead

Stimulate the vagus nerve

Stimulating the vagus nerve – the longest of the 12 cranial nerves – calms the nervous system. A really easy way to do this is by spending a few minutes rubbing your fingers up and down the sides of your neck, all the way to the hairline behind the ear. Emma McElhinney.

Close your eyes

Our senses are more overwhelmed than ever. So, when you get a minute or two, stop and close your eyes. This moment of sensory deprivation gives your brain some much-needed respite. Anna Mathur