5 healthy lifestyle changes

1. Drink eight glasses a day

New research by Dr Dan Negoianu and Dr Stanley Goldfarb from the University of Pennsylvania shows that data on the recommended number of glasses of water for healthy, average individuals doesn’t exist, and neither do documented health benefits. According to the British Dietetic Association, tea and coffee are fine for rehydrating as the diuretic effects of caffeine are outweighed by the fluids in the drinks. The best advice? Drink to thirst.

TIP: Be careful of hidden calories in drinks other than water. It’s not a good idea to down lots of cups of tea, coffee, fruit juice or soft drinks to boost hydration as they can be full of sugar, additives or artificial ingredients. Water is the healthier option.

2. Do we need to detox

Living an unhealthy lifestyle and relying on a detox supplement when you hit the wall won’t do you any good.  ‘If we followed the healthy diet that was recommended alongside a detox “supplement”, we would feel better and it wouldn’t have anything to do with the product,’ according to www.senseaboutscience.com.    

Scientists and medical doctors say that the body is equipped to deal with overindulgence, and healthy eating and ample sleep provide the same benefits as detox products. in The Anti-Ageing Handbook (New Holland), Dr Geraldine Mitton recommends a weekly modified fast which includes filtered water, herb tea and fresh, juicy fruit.

TIP: If your diet leaves you feeling irritable, bloated and tired, see a dietician. Small changes to what you eat can make a difference. To find a dietician, see www.adsa.org.za.    

3. Fruit juice vs the real thing

A single glass of fruit juice is the equivalent of six fruit, but it contains enough sugar to keep Jo’burg wired. The fibre – which slows down absorption of the concentrated sugar – is removed, and where added it’s usually negligible. To cope with the sugar load, your body pumps out a heap of insulin – a recipe for disaster in the long run.  If you must drink juice, dilute it with a lot of water. (250ml Ceres orange juice = 403kJ, 250ml Liquifruit orange = 438kJ, 250ml Coca-Cola = 430kJ.)

TIP: The best option is to eat your fruit, not drink it. Actual fruit contains fewer calories than juice and it’s absorbed at a rate your body can deal with.

Five a day is the recommended number of fruit and vegetable servings, but remember that this needs to fit in with your daily kilojoule limit if you’re trying to lose weight.

4. Run it

Ask any personal trainer worth her takkies and she’ll tell you that short bursts of intense exercise alternated with moderate intervals burn more calories (and will increase your fitness level) faster than running consistently at top speed. Interval training is a more effective way of improving your fitness level and burning fat.

High-intensity periods should be at least one to four minutes long at 80–85% your maximum heart rate and the time between intervals shouldn’t allow your heart rate to return to normal. The longer the rest period, the less effective the exercise.

TIP: Ed Coyle, Director of the Human Performance Laboratory at the University of Texas, says most of us don’t do enough exercise to keep our muscles healthy.

Metabolic stalling – when carbs that have been broken down into blood glucose and fat in the form of triglycerides accumulate in the blood – can contribute to metabolic syndrome.

Interval training develops new muscle tissue and increases the body’s ability to use fuel, making it an ideal form of exercise to combat metabolic syndrome.

5. Eat organic - some of the time

Numerous studies have reported that the nutritional value of normal versus organic food is not an issue – but the pesticide, herbicide and fungicide residue is. Thoroughly washing produce doesn’t solve the problem. If it’s important to you, you need to know where your food comes from and whether pesticides are used by the farmers you support. Buy local for the sake of the planet (once you’re sure of the organic integrity of the local market) and consider packaging, especially with regard to plastics.

TIP: It is worth ensuring that the peaches and nectarines (on which the highest levels of pesticides were found), pears, apples and grapes you buy are organic.