It’s often easier to add something to your daily routine than take something away. From flossing more to taking a daily multivitamin, making these small lifestyle tweaks could bring incredible benefits to your physical health.
1
Sit less and move more
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Sitting, it seems, is the new smoking. Being sedentary is linked to obesity, type 2 diabetes, some cancers and premature death. Most of us know we should use the stairs instead of the escalator, but there are other ways to build movement into our day. Set an alarm to get up and move around every 30 minutes, suggest standing or walking meetings, perform stretching exercises as you wait for the kettle to boil, and ditch the office chair in favour of an exercise ball, or use an adjustable desk to work standing up.
2
Fit in a daily walk
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It’s easy, it’s free and it’s one of the best ways to get more active, healthier and lose weight if you need to. Simply going for a short lunchtime walk is enough to clear your head and give you some exercise. And if you prefer longer rambles and have access to some green spaces, walking in nature with a few friends is great for your emotional as well as physical wellbeing.
3
Stay hydrated
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We feel thirsty when our bodies are already a little dehydrated. Dehydration can have negative effects on both our physical and mental functions, such as headaches and poor concentration. Water is the best calorie-and-sugar-free fluid to keep hydrated and thirst at bay; received wisdom was that you had to drink 6 to 8 glasses of water a day. You don’t – your six to eight glasses of fluid can include teas, coffee, no-added-sugar squash, low fat milk or diluted fruit juice. Just don’t add sugar.
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4
Consider taking a vitamin supplement
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In our busy, 24-hour, always-on lifestyle, we sometimes don’t have time or opportunity to eat a balanced diet every day, and you may wish to take a multivitamin. In the UK, we may not get enough Vitamin D in the gloomy days of autumn and winter; the body makes vitamin D from sunlight on skin and it is only available in a limited number of foods. The NHS recommends that everyone (including pregnant and breastfeeding women) should consider taking a 10-microgram daily vitamin D supplement during the autumn and winter months – a good multivitamin like Centrum Multigummies will include this. Available in cherry, berry and orange flavours, two gummies each day will supply your recommended 10mcg of Vitamin D, as well as other essential vitamins like niacin, vitamin B6 and vitamin B12 which all contribute to the reduction of fatigue.
5
Up your fibre intake
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Nutritional science is discovering fascinating connections between our gut microbes and health. Besides simply ‘keeping us regular’, studies show that dietary fibre influences the composition of our gut microbiota and is related to better health. As well as getting fibre from your five-a-day, swap white bread, rice and pasta for wholegrain versions, add plenty of salad to your sandwiches, include legumes such as beans, peas and lentils in soups and stews, and eat the skin of your jacket potato.
6
Soapy hands at sink
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We all know we should wash our hands after using the toilet and before we prepare food. But what about touching rails on public transport or shopping trolley handles that many other people have touched previously? Cold and flu viruses can be transferred by touching our eyes, nose or mouth. When we then rub our eyes, scratch our nose or nibble a fingernail, we introduce strangers’ pathogens to our bodies. A thorough hand wash as you come in is the single most important thing you can do to help reduce spreading infection.
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7
Brush and floss
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Impeccable dental hygiene is not just about pearly whites and minty-fresh breath—it’s essential for good gum health too. Gum disease increases the risk of an astonishing array of serious health issues elsewhere in the body: heart disease, diabetes, stroke, dementia, and even erectile dysfunction. We can’t think of a better motivation not to skimp on your daily floss.
8
Be a culture vulture
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You know that warm glow after you’ve seen a thought-provoking film, appreciated some great art or heard some spine-tingling, inspirational music? It turns out that these positive feelings are good for us. With the British Museum being London’s top tourist attraction, you’re not alone in appreciating the benefits of a bit of culture. One study of more than 10,000 people found a link between longevity and visiting museums, concerts, art exhibitions and the cinema. Take time out each day to appreciate something cultural – it could extend your life.
9
Clear out your clutter
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It’s irritating, unsightly, conspires to waste your life as you try to find things and makes cleaning more of a chore than it should be. And environmental clutter isn’t good for us psychologically either. When you have problems with clutter, you may find your satisfaction with life decreases, affecting your wellbeing. While you don’t have to go the full Marie Kondo on your clutter, putting things back where they live and weeding out things you don’t use or need on a daily basis keeps your environment, and your head, clear.
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Micronutrients made easy
To help support your health and well-being outside and in, Centrum has partnered with HuffPost to help you make small but yet effective changes.*
Centrum wants to motivate you to boost your health in a simple, enjoyable and sustainable way. Working with leading experts, nutritionists, exercise and wellness brands, we have curated a wealth of tip-packed, easy-to-follow content from healthy eating ideas, to on-trend activities and ways to de-stress and relax. Centrum’s range of multivitamins is specially tailored to help support your nutritional needs every day based on your age, gender and lifestyle.
To find out more, and discover which Centrum is right for you, visit centrum.co.uk
DISCLAIMER:
*Multivitamins are intended to supplement your diet and should not be regarded as a substitute for a varied diet and a healthy lifestyle. Centrum contains vitamin D, which contributes to the normal function of the immune system, and vitamin B12, which contributes to the reduction of tiredness and fatigue.