Eat, drink and dance your way to a healthier you...
Living
longer and better doesn’t have to be hard – you just need to tweak some
of the foods you eat and add in some simple lifestyle changes.
Whether
it’s cutting down on take-aways or adding a little more colour to your
plate, here’s what you can eat more of (and do less of!) to make sure
you stay fit and healthy…
1. Take turmeric to reduce inflammation
Turmeric powder helps to reduce inflammation in the body (Image: Getty) You might have seen this ingredient in the spice aisle, but
it also has uses outside of the kitchen. This root contains curcumin – a
strong antioxidant with powerful anti-inflammatory effects.
Inflammation in the body has been proven to play a big role in lots of
chronic illnesses like heart disease and Alzheimer’s, so pick up some
turmeric capsules from a health food shop or, if you can bear it, add a
teaspoon of turmeric powder to hot water and honey.
2. Eat more purple vegetables to help your blood pressure
Try some purple broccoli (Image: Getty Images)
Purple sprouting broccoli, and the purple
versions of carrots, sweet potatoes and asparagus (which you can buy in
most big supermarkets) contain high levels of antioxidants, which help
keep your heart healthy, and can reduce blood pressure.
By eating more of these veggies you can also ensure your skin stays
young – the natural purple pigment contains resveratrol, which has been
linked to preventing the premature ageing of your skin cells.
3. Drink lemon water to lose weight
Have a glass in the morning There’s a reason this hot citrus drink is loved by health
fanatics. Lemon peel has pectin in it – a fibre that digests slowly,
making you feel fuller for longer. After a coffee it’s common to get a
caffeine crash (often leading to unhealthy snacking), but by drinking
lemon, you’re less likely to want to snack – and you’ll help ward off
weight-related complications like high blood pressure.
4. Eat more fermented foods for a healthy gut
Things like yoghurt, sauerkraut, and pickles are all types
of fermented food, and they have amazing effects on your gut. Most
digestive problems are due to an imbalance of good and bad bacteria, so
by eating more of these foods you’re helping to get a better balance and
ease stomach problems. Studies have also shown them to be good for
people with weak immune systems.
5. Eat fewer take-aways to reduce the risk of diabetes
Ditch the weekly Chinese (Image: Getty Images) Did you know that one in four adults prefers to order
take-aways rather than cook at home, even though around six out of ten
people know that making it at home would cost a lot less and taste just
as good?* The order-out culture in the UK is on the rise, and that means
so is type 2 diabetes and heart disease – which are directly related to
unhealthy diets.
6. Go Mediterranean to keep the fat away
Dieting doesn’t have to be over-complicated – just go Mediterranean. 'The principles of
it include eating lots of fruits, vegetables, cutting out processed
foods and salt and limiting red meat intake,’ says weight-loss
specialist Dr Sally Norton. ‘In essence, eating REAL food in sensible
portions.’A manageable, colourful diet will help you stay in good shape
and keep the weight off in the long-term.
7. Dance away dementia
Join a class or get dancing in the kitchen at home (Image: Getty)
'Keeping active and controlling your blood pressure
is good for the heart - but research also suggest that it's great for
the head, too, ' says Dr Mike Knapton from the British Heart Foundation.
You don't have to put in hours of work in a gym to be active, so find
something that raises your heart rate a little, but that you enjoy at
the same time - like dancing! It's a great way to get moving and meet
some new friends.
8. Sleep your way to a healthy heart
Get a good night's sleep (Image: Getty) By sleeping less than 5 hours a night, you’re putting yourself in danger of health complications like increased blood pressure
– which is linked to strokes and heart attacks – and, if you suffer
from insomnia, then you’re likely to develop more worrying side effects
than a few yawns the next day. Aim for 7-8 hours of restful sleep a
night to live longer. Source:
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