Our Favourite Health Hacks: From 30 seconds to 30 minutes and beyond
The world of health can seem overwhelming, and let’s face it, with such busy lives, the idea of adding in more things to do can push us over the brink. That’s why we’ve compiled our list of go-to health hacks – all backed by evidence – with something for everyone, whether you have thirty seconds or thirty days.
30 Seconds - Pop some high-impact pills
True, we can’t rely solely on supplements to keep us healthy. Also true, they can have proven benefits that can help us improve and optimise our health. Here are our top two:
- Berberine: proven to help improve blood sugar, metabolism, gut health and immunity, Berberine is an ARTAH favourite and all-rounder. Find it in Metabolic Fix for metabolism, or Cellular Defence for immunity.
- Vitamin D3: critical for every aspect of health (think metabolism, mood, immunity, hormones, and more) the recommendation is that all adults supplement with D3 from Autumn onwards. Find it in Essential D3/K2 and if you’re TTC, Enhanced Fertility.
1 minute – Power up on electrolytes
Hydration isn’t just about water; we need adequate amounts of electrolytes to function at our best. Dehydration can trigger stress hormones, worsen anxiety, and affect cognitive function (1) which is why an electrolyte-rich drink first thing in the morning is one of our favourite health hacks. Here’s how to use it. Add Cellular Hydration to 500mls of water and enjoy...
- Before your morning tea or coffee.
- During or after your workout.
- Mid-afternoon, as an energy pick me up at work.
3 minutes – Stimulate your lymphatic system
Dry brushing is great for stimulating the lymphatic system, promotes circulation, and of course, has the added benefit of exfoliation. Start from your feet and work your way up towards your midsection, repeating with the arms and then using a circular motion to work on your belly and breasts. Shower immediately afterwards and as a bonus – end on a cold cycle of 30 seconds.
6 minutes – Try some breathwork
When you breathe deeply – particularly on the exhale, it helps interrupt the stress response and in turn lowers heart rate and blood pressure. The perfect practice to reduce stress, unwind before bed, or implement some mindfulness into your routine. We love the 4-7-8 technique. Breathe in for 4 counts, hold for 7 counts, and then out for 8 counts. Do three cycles to start with and see how you feel before working your way up.
10 minutes – Get your legs up
Elevating our legs at the end of the day is one of the simplest and most effective ways to stimulate lymphatic drainage, and it’s also a classic yin yoga pose that’s great for relaxation. If you don’t think that restorative yoga does anything for you, think again. Studies have shown that it can improve blood pressure, sleep quality, energy and reduce perceived stress (2). Simply lay on the floor with your legs elevated and rest on a wall for 10 minutes.
30 Minutes – Go for a power walk
Walking has been making a comeback in recent years, and now that the European Journal of Cardiology published their findings that walking reduces all-cause mortality (and, that more is more), we can’t help but think that this is one of the most effective ways to fill 30 minutes of time if you’re in need of a boost (3). From digestion and mood to metabolism and glucose control, slotting in a quick power walk will do your body good.
48 hours – Debloat with this meal plan
In August, we posted our pre-vacation detox to feel better in 48 hours, and the response was amazing. Our bodies are incredibly responsive, and you’ll be surprised at how quickly you can feel better with nourishing food, healthful practices and a little purposeful movement. Vacation or not, this quick but energising reset can help you feel better – and fast.
5 days – Take a week to reboot
If you need a bit more, which we often do, try setting one week aside to do the 5-Day Cleanse, a fasting-mimicking protocol that takes you through an easy-to-follow, gentle cleanse with impressive results. Fasting mimicking diets have been shown to improve body mass index, blood pressure, fasting glucose, IGF-1, triglycerides, total and low-density lipoprotein cholesterol, and C-reactive protein, making them the protocol of choice for anyone wanting to reset quickly whilst also bolstering markers of longevity (4).
21 Days – Go all in
With the holiday season already just around the corner (gulp), it’s a good time to make sure that you’re feeling your best before going into what is an inevitably hectic time. The Metabolic Reset can help you reign in sugar cravings, nourish gut health, and improve energy (5). With over 90 gluten, dairy, and sugar-free recipes, this programme helps you power up without feeling deprived.
This article is for educational purposes only and the implementation of the theories and practices discussed is at the sole discretion of the individual. All information given is not a substitute for medical advice, diagnosis, or treatment. If you have any concerns about your health, you should speak with your physician.
- Torres SJ, Nowson CA, Worsley A. Dietary electrolytes are related to mood. Br J Nutr. 2008 Nov;100(5):1038-45. doi: 10.1017/S0007114508959201. Epub 2008 May 9. PMID: 18466657.
Cohen BE, Chang AA, Grady D, Kanaya AM. Restorative yoga in adults with metabolic syndrome: a randomized, controlled pilot trial. Metab Syndr Relat Disord. 2008 Sep;6(3):223-9. doi: 10.1089/met.2008.0016. PMID: 18710330; PMCID: PMC6469528.
Maciej Banach, Joanna Lewek, Stanisław Surma, Peter E Penson, Amirhossein Sahebkar, Seth S Martin, Gani Bajraktari, Michael Y Henein, Željko Reiner, Agata Bielecka-Dąbrowa, Ibadete Bytyçi. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis. European Journal of Preventive Cardiology, 2023
Wei M, Brandhorst S, Shelehchi M, Mirzaei H, Cheng CW, Budniak J, Groshen S, Mack WJ, Guen E, Di Biase S, Cohen P, Morgan TE, Dorff T, Hong K, Michalsen A, Laviano A, Longo VD. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Sci Transl Med. 2017 Feb 15;9(377):eaai8700. doi: 10.1126/scitranslmed.aai8700. PMID: 28202779; PMCID: PMC6816332.
American Gut: an Open Platform for Citizen Science Microbiome Research : https://doi.org/10.1128/msystems.00031-18