Health
14 simple tips health experts wish you knew
Looking for some powerful health hacks to live your best life? We asked 14 leading experts for their number 1 tip to help you improve every pillar of your health… and some will really surprise you!
By Sabrina Rogers-Anderson
It’s no secret that honing your physical and mental wellbeing requires consistency and commitment.
But just like your life changed forever when you discovered that painting your keys different colours with nail polish saves you a ton of time fumbling at the front door, there are plenty of health hacks that can help you optimise your wellbeing with less effort than you’d imagine.
We spoke to leading experts across every field of health to uncover their number 1 tip to help you improve your health, fitness, sex life, sleep, mental health and more.
Prepare to have your mind blown!
General health
“Go for the easy wins. What are the things you can easily modify in your lifestyle and maintain for the next 40 years or more? Whether that's eating more fruit or walking to the train station instead of driving, make it fun so you get a natural reward from it.”
Viviana Wuthrich, director of the Lifespan Health and Wellbeing Research Centre at Macquarie University
“You can be healthy at any body size and unhealthy at any body size. There is far more contributing to the number on the scale than your diet and exercise patterns. If you’re concerned about your weight and eating patterns, please see your doctor to discuss what might be underlying these issues and all the different strategies available to you.”
Professor Gemma Sharp, founding director and member of the Consortium for Research in Eating Disorders (register for free here)
Sleep
Sleep is my number 1 health priority. When I don’t sleep well, I don’t eat or train well. My 20-minute nightly routine – which includes stretching, box breathing, silent meditation and journalling – guarantees deep, restorative sleep.
Ben Lucas, former NRL player, head coach of the Sydney Marathon, owner and director of Flow Athletic
“Many people have unrealistic expectations of their sleep across the lifespan, which can be detrimental. There are so many myths around sleep, including [the idea] that dream sleep is deep sleep. Dream sleep is actually very similar to an awake state, so you have very fast EEG activity [electrical activity in the brain].
“If you wake in the night, instead of thinking, ‘I'm awake and wired, this is terrible,’ try to switch it to, ‘Maybe I've just had a dream and I don't remember it.’ Try to slow things down, let go of whatever's been happening and just accept how it is. The more you worry about sleep, the harder it can be to get to sleep.”
Professor Delwyn Bartlett, health psychologist and insomnia specialist at Woolcock Institute of Medical Research
Fitness
“When it comes to fitness, frequency matters. We commonly hear that we shouldn’t do too much or overtrain, particularly when we’re jumping back into exercise. But to see improvements, committing to movement at least 3 times a week (ideally 5) is imperative - even if it’s for only 15 minutes at a time. This creates a substantial change in our neural pathways, forming new brain cells and new habits.
“It also improves health and wellness more so than longer sessions fewer times per week. The key is to manage your energy – don't train at high intensity if you're tired or sore. But if you're feeling fantastic and want to train harder, then go for it. The bottom line is to make sure that you keep some consistency in your training.”
Kurt Vogel, exercise scientist, owner and director of performance at Revolve Athletic
More on this: Slow and steady: commit to just 15 minutes of daily exercise
“Adding a quick 5-minute meditation practice to the end of your regular fitness routine is one the best health hacks out there. It will help lower your cortisol levels and aid with the recovery process.”
Luke McLeod, meditation instructor and HR expert, founder of Wellbeing at Work
Nutrition
“People often tell me that they skip breakfast, but they can’t live without their latte. The fact is that a takeaway coffee can be a whole meal. In our Australian coffee culture, we don’t consider the calories in a latte, a cappuccino, a flat white or an iced coffee. It’s important to take that into account.”
Professor Katherine Samaras, endocrinologist and clinical scientist at Garvan Institute of Medical Research
“Eating before you go food shopping is a really helpful strategy. I can guarantee you I buy more snack foods when I'm hungry and those stands on the end of the aisles with discounted chips and chocolate make it so easy.”
Professor Michael Cowley, head of the Department of Physiology at Monash University
Sex
“The media portrays sex in a very specific way and we tend to idealise performance. But just being naked next to each other and feeling that warmth has so many emotional, physiological and relational benefits. Even people in their 80s and 90s may still have the desire for touch known as ‘skin hunger’. Their genitals might not work the way they did 40 years ago, but the skin and brain are still there, so we need to recognise older people as sexual beings.”
Dr Vijayasarathi Ramanathan, senior lecturer in sexual health at the University of Sydney’s Westmead Clinical School
“Make a point of showing affection habitually and not just when you’re hoping to get sexual. Make that part of the way you relate in public and private. I’m not suggesting that you need to drape over each other or exchange sloppy kisses in public, but touching hands or exchanging pecks on the cheek can help you feel connected.”
Joan Price, author of The Ultimate Guide to Sex after 50: How to Maintain - or Regain - a Spicy, Satisfying Sex Life
Healthy ageing
“Give your brain a reason to stay sharp and it will. Give your body a reason to stay strong and it will. Having a sense of meaning and purpose improves our mental and physical health by boosting our immune system, reducing inflammation and lowering the stress hormone cortisol. Meaning and purpose are very personal and don’t have to be life-saving goals like finding a cure for cancer. What brings you joy? What fulfils you? Go and do it! And if you don’t feel you have purpose, make it your purpose to find purpose!”
Dr Helena Popovic MBBS, author and world-leading authority on brain health, dementia prevention and shedding excess body fat without dieting or drugs
This will help: 13 books that will help you find your purpose
[On preventing or delaying the onset of dementia] “It’s important to stimulate your mind with daily activities like learning new skills or engaging in artistic activities, and to adopt a lifelong mindset of self-awareness and seeking new knowledge and experiences.”
Professor Luigi Fontana, director of the Charles Perkins Centre RPA Clinic at the University of Sydney
And this too: 10 of the best apps to help you learn a new skill
Mental health
“Your brain is incredibly powerful and mindset is everything! Instead of trying to ‘calm down’ when you feel anxious about something, try reframing stress as excitement. Research indicates that when you can shift our mindset from ‘I’m nervous’ to ‘I’m excited’, it can boost performance and reduce anxiety by leveraging your body's natural arousal state.”
Rachel Tomlinson, registered psychologist, speaker and owner of Toward Wellbeing
“Social activity is phenomenally good for longevity and for wellness in general. The Harvard Longitudinal Study of Aging found that people who had the biggest social networks at 50 were the happiest at 80.”
Viviana Wuthrich, director of the Lifespan Health and Wellbeing Research Centre at Macquarie University
Feature image: iStock/AndreyPopov
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