5 health hacks you need to know for 2015

Want to make this year your best yet? Check out these 5 health hacks you need to know for 2015 and watch your life improve

The time has come to start twiddling our thumbs over another set of resolutions. Goals like: improve physical wellbeing, eat healthier, lose weight and exercise more may look great on paper, but despite our ‘no – this is going to be the year’ mentality, we’re starting to realise that these targets might just be too general. Instead, we suggest trying out our simple tweaks and clever swaps this January – they’ll be key to getting your health on track this year.

1. Sack off soft drinks for water

To cut down on your sugar intake, simply swapping the cloudy for the clear can make all the difference. Soft drinks are ‘one of the most concentrated and quickly absorbed sources of sugar you can consume. By swapping just one can of coke for a bottle of water, you save yourself 36g (over 8 teaspoons) of sugar each time,’ tells Laura Thomas, sugar-free diet blogger – which is quite a lot!

Making this healthy swap is good for you because it ‘will reduce the strain of the excess fructose on your liver and your overall sugar cravings day to day – making it easier in the future to pass on the fizzy.’ If going cold turkey feels too tough, Laura suggests ‘trying alternative lower sugar drinks like coconut water or a diluted fruit juice with fizzy water.’ Good trick!

2. Get spicy!

Not a fan of the hot stuff? Well, it might be worth getting used to as a ton of new research says it’s good for your stomach – and may even ward off disease. ‘Spices are a great addition to a balanced diet as they’re thought to have tons of beneficial medicinal properties,’ explains Louise Pyne, registered nutritionist. ‘Curcumin, the active ingredient in the spice turmeric, has anti-inflammatory properties and has been shown to improve joint health, while chillies are a good source of capsaicin, which studies have linked to lowering the risk of certain types of cancer. Cinnamon is high in the mineral chromium which has powerful blood sugar balancing properties, too.’ Louise suggests adding spice ‘to curries, soups and stews in order to reap the benefits.’

3. Cut salt intake and additives

Food additives and salt have been used for years to enhance the appearance and flavour of food. But do these food additives really add any value to our food? We think not! The NHS tells us that ‘if we eat too much salt, our volume of body fluids increases and pushes up our blood pressure. This can lead to serious problems such as heart disease or stroke.’ We’re finding that most ‘processed foods have a high salt content as salt acts as a preservative, extending the shelf life of food,’ says Louise. ‘Increasing the sodium content also acts as a food enhancer, making certain foods more appetising. The bad news is overdoing it on salt is thought to increase the risk of cardiovascular disease and too much processed foods in your diet will inevitably lead to weight gain and possible nutrient deficiency,’ explains Louise. We suggest sticking to the NHS recommended daily salt intake of no more than 6g and avoiding processed and pre-made food.

4. Embrace HIIT workouts

High-intensity interval training (HIIT) is any workout that alternates between intense bursts of activity and fixed periods of less intense activity or complete rest. It sounds too simple to be effective, but believe us it is, and here is why: HIIT is ideal for a busy schedule, whether you want to squeeze in a workout during your lunch break or get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than if you jog on the treadmill for an hour. You can use squats, press-ups, rows, kettlebells – it’s super-quick, so there are no excuses.

5. Walk every day

Sitting for too long can more than double your risk of diabetes. A bit dramatic? Unfortunately it’s the truth! The solution? Get up and walk. Shorter sitting times and regular short walks are a great idea because they could lead to better cardiovascular health, increased vitamin D, reduced stress, improved mood and self-esteem. We suggest fitting a walk in on your way to work or during your lunch break. And it’s best to be walking outside: A 2013 British 2013 British study found that walking in green spaces did good for the brain.