An apple a day – and seven other things you can do right now to boost your health

We’re all guilty of assuming that any effort to be healthier will be an unenjoyable slog. At worst a miserable trip to a grim, municipal gym followed by an insipid meal that means you go to bed starving. But, in reality, there are lots of small, pain-free tricks we can add into our day that require minimal effort but could have a tremendous effect on our health. Here, experts share some of their go-tos.

Eat an entire apple – core and all – for gut health

Each apple contains around 100 million bacteria and every part of the apple contains a distinct bacteria community, explains Dr Federica Amati, a registered nutritionist. These bacteria help to keep our gut healthy and the seeds and the flesh are hotspots for them.

“So, to get the full benefits of an apple’s onboard microbes, I always eat the whole lot – pips and all,” says Dr Amati. “The stem (and skin) have fewer bacteria than the core and flesh, but they are still rich in fibre and other nutrients, so they are fine to eat.”

Some people avoid apple seeds because they contain a form of the poison cyanide, called amygdalin, but this is present in such minuscule amounts that you’d have to eat (and chew) hundreds of apple seeds a day to experience any ill effects, she notes.

As well as apples, eating the parts of other fruits that are often wasted – like kiwi skin and strawberry stalks – provides extra fibre and reduces food waste, Dr Amati adds.

Add spices, herbs and seeds to your next meal for a fibre hit

Chia seeds, flaxseeds and pumpkin seeds can be blended into smoothies and sprinkled on top of yoghurt or salad. “They are rich in healthy fats, protein and fibre,” explains Dr Amarti.

Herbs and spices, which can be cooked into pasta, stew or curry, also have benefits beyond their flavour punch. “They are often high in polyphenols, which are plant defence chemicals that feed your gut microbiome,” she notes.

While there is growing evidence that certain spices, such as turmeric and ginger, may have anti-inflammatory or antibacterial properties, there is no such thing as a superfood (or superspice).

“Rather than seeking out the herbs and spices with the most buzz surrounding them, aim to include as many herbs and spices as you can into your daily routine,” Dr Amati says. “And don’t be afraid to experiment – look for ones you’ve never tried before.”

Try a 10-minute breathing exercise to reduce stress

A recent study found that 10 minutes a day of “mindfulness” – a breathing exercise, in this case – boosted wellbeing, combated depression and anxiety and motivated people to improve their health.

To give it a go, take a few breaths and take note of your environment (such as the sounds and smells around you), explains Masha Remskar, a behavioural scientist and researcher at the University of Bath, who led the study.

Next, mentally scan down the body from the top of your head to your toes and notice where there is any tension, or if part of the body feels uncomfortable, she says. Then, return to focusing on breathing. For beginners inhale for one count and exhale for two, Remskar says.

“When we get distracted and the mind wanders, the goal is to notice this and bring it back to focusing on the breath,” she says. “The mind will wander (this is entirely normal) and that the act of having noticed it and returned to the breath is a success in itself.”

Remskar recommends making a habit of performing the exercise, such as first thing in the morning, on your commute or in between meetings.

“Even a few minutes per day of this focused attention can be really beneficial for reducing stress and giving us a mental break from the busy pace of life,” she adds.

Stretch for better flexibility – and to live longer

Stretching keeps our muscles flexible and maintains a range of motion in our joints, which is especially vital for healthy ageing. Research also shows that stretching may help us live longer.

Do the so-called “world’s greatest stretch” says Athalie Redwood-Brown, a senior lecturer in performance analysis of sport at Nottingham Trent University. She recommends practising it three to five times per week and holding each position in the stretch for 10 to 20 seconds. “It’s particularly beneficial because it stretches the hips, hamstrings, quads, calves, back and chest while also improving spinal mobility,” she says.

Start in a lunge position with your right foot forward, your knee bent at a 90-degree angle and your left leg extended straight back, Dr Redwood-Brown explains. Place both hands on the floor inside your right foot. Then, twist your torso and extend your right arm upwards, following the movement with your gaze. Hold this position for a few seconds to engage the spine.

Next, bring your hand back down to the floor and shift your weight backward to straighten your right leg, stretching your hamstrings. Finally, return to the starting position and repeat on the other side.

“This stretch improves flexibility and mobility across the whole body, particularly in the hips, spine and shoulders,” she says. It also helps prevent injuries, can counteract the effects of prolonged sitting (such as tightness in the hips and chest) and promotes better posture and circulation by increasing blood flow to the muscles and tissues, Dr Redwood-Brown adds.

Walk for just 11-minutes to boost heart and joint health

“One of the most powerful ways to boost your health from an exercise standpoint is to get out and get walking,” says Kelly Bedford, a personal trainer and founder of Fitness Fox London. “I encourage all my clients to adopt this habit, as it counteracts the sedentary tendencies that often come with ageing.”

It’s one of the few single exercises that increases joint mobility, improves mood, helps manage weight and reduces the risk of cardiovascular disease, she says.

Getting outside for just 11 minutes will add around 1,000 steps to your daily count and benefit health in these ways, Bedford says. One study, from Cambridge University, found that a daily walk of this length lowers the risk of heart disease, stroke and some cancers.

However, aim to hit 7,500 to 10,000 steps a day if you can, Bedford recommends. Longer walks of around 20 to 30 minutes per day have been linked to more dramatic falls in the risk of cancer, Type 2 diabetes and heart disease.

Eat cheese to protect bones

“There are plenty of good reasons for eating cheese, and dairy in general,” says Professor Katherine Appleton, an expert in human eating behaviour at Bournemouth University. “These are healthy foods, full of calcium and other micronutrients, good for strong bones and teeth.”

While it’s often demonised for being high in calories and fat (a 30g portion of cheddar contains 125 calories and 10.5g of fat), cheese is a strong source of nutrients and minerals that are vital for health, such as protein (7.6g) and calcium (220mg).

“Calcium is important for strong bones and healthy teeth, while protein helps your body to grow and repair,” explains Dr Katrina Kissock, a dietitian and research fellow at The George Institute for Global Health. Most adults should aim for two to three portions of dairy per day, which can include cheese, she says.

However, Dr Kissock recommends eating halloumi sparingly as it is very high in salt (0.81g per 30g) and saturated fat (4.5g per 30g), she notes. Processed cheese is another option that should be limited, as it often contains added salt, sugar and artificial colours, she says.

“Cottage cheese is a healthier option, as it provides protein and calcium without excessive amounts of salt or saturated fat,” she says.

Snack in the morning – not the evening – to protect against Type 2 diabetes

“The act of snacking isn’t necessarily bad for your health – it’s more to do with your snacking habits,” like when you time them, says Dr Sarah Berry, a professor of nutrition at King’s College London.

A study by Dr Berry and colleagues, which looked at the eating habits of around 850 people, found 95 per cent of people snacked at least once a day and that snacks accounted for around a quarter of daily calorie intake.

Around a third of participants reported eating most of their snacks after 6pm. This group had higher blood sugar levels and poorer blood sugar responses after eating – compared to those who mainly snacked before midday or between 12 to 6pm – which could be a sign of Type 2 diabetes.

By contrast, those who snacked in the morning tended to eat higher-quality snacks – like nuts, seeds and fruit – and take on fewer calories from their snacks, she explains.

“So, if you tend to snack in the evening, try to move your snack schedule to earlier in the day,” Dr Berry recommends

Go to bed 75 minutes earlier to lose weight

Getting extra shut-eye can help reduce your calorie intake and support weight loss, research suggests.

One study, which helped 80 overweight volunteers increase their sleeping duration from six-and-a-half hours to around seven hours and 45 minutes, found that participants reduced their daily calorie intake by 270, on average, with some consuming 500 fewer calories.

This may be down to people making poor food choices when they’ve not had enough sleep, according to Dr Berry. Experts believe we’re more likely to reach for high-calorie foods when we’re tired, because sleepiness triggers the body to produce more ghrelin (the hunger hormone) and less leptin (a hormone that makes you feel full).

As well as weight gain, research has also shown that suboptimal sleep is a risk factor for cardiovascular disease and Type 2 diabetes, she notes. Evidence suggests that there is a lower risk of health complications among people who manage to clock up seven to nine hours per night, though each person’s individual sleep requirements will vary, Dr Berry adds.