I’ve been a health writer for 25 years – these are the most useful tips I still stand by

Throughout the past couple of decades, I’ve seen the same trends repeat themselves, and seen even more fads fall by the wayside. But there are some incredibly helpful bits of info I’ve picked up that I still use in my daily life. So here are the top 10 most useful things I’ve learned.

1. Do exercise you enjoy

Yes, you’ve heard this a million times before but finding an exercise you want to spend time doing isn’t easy. We get so caught up in thinking we ‘should’ be doing something – like cycling or yoga or weight training – we ignore what we actually like doing. If you really don’t want to go for a run, no amount of articles telling you how great it is will convince you.

I recommend trying different types of exercise. Try doing things with a friend to see if that changes the way you feel. Tell yourself you’re Louis Theroux and you’re investigating a new gym class. But don’t beat yourself up because you never want to do boxercise ever again. I’ve learned I like running with a friend, yoga by myself and strength-training classes, but it did take me some time to figure that out.

2. If you need special shoes, clothes or gadgets, it’s a fad

Every now and again, a new bit of kit turns up which claims to make exercise better for you. And that’s when my alarm bells start ringing; any activity that claims you need a particular item to make it ‘work’ sounds expensive and unsustainable.

Back in the early 2000s, MBT ‘rocker’ trainers were a thing. Based on Masai Barefoot Technology, these hideously ugly shoes were said to improve your posture, tone your thighs and tackle cellulite. I dutifully wore a pair for a while to test them out, but they were so chunky, I slipped over and severely twisted my ankle. I couldn’t do any running for weeks, so they totally failed to tone my thighs – 100 per cent a fad.

3. Eat more plants…

You don’t have to go vegan, vegetarian, or even flexitarian, but just eat more fruits and vegetables. We should be eating five-a-day, but only 32% of us manage to hit this target. So, rather than feeling guilty for not following a plant-based diet, try to get more plants into your daily diet.

This is a lot more achievable than overhauling your entire lifestyle. It’s far easier to bung a banana in your bag than prep for a whole week of macrobiotic meals. We should be aiming for 30 different types of plants a week these days, but such a big target can be really overwhelming. Start with five-a-day and build it up.

4. Don’t rely on supplements

The number of articles and studies I read about various vitamins, minerals and nutrients that have a positive impact on our health is staggering. Whether it’s flavonoids reducing your blood pressure, or vitamin C fighting inflammation, every day it feels like there’s something new to put on your ‘Am I getting enough?’ list.

But you don’t have to take supplements to consume these ‘magical’ compounds. Most of them are easily found in your daily diet; for example, flavonoids are in tea and kiwis are packed with vitamin C. If you’re eating a healthy, balanced diet, you should be fine. The only extras I take are fish oils and vitamin D in winter.

5. The internet can be your instructor

When I first started writing fitness pieces, I’d have to spell out how to do every single move in an exercise plan – do you know how many steps there are to follow in a burpee?! But thanks to the explosion of fitness videos on YouTube and the invention of smartphone apps, everyone now has a personal trainer in their pocket.

Today, you can check your technique, train for a marathon or tackle menopause symptoms all by finding and following the right instructor. My favourites – that I use and recommend – are Couch 2 5K, Yoga with Adriene , Runkeeper, Owning Your Menopause and Nike Training Club. Try a few to find one you like and will stick with.

6. Fat is good for us

Decades ago, it was believed fat in our diets both made us fat and led to conditions like heart disease. The result? Low-fat diets and low- or no-fat foods on the shelves. But we need some fat in our diets for energy, to absorb certain vitamins and to help produce hormones. Many low-fat foods are also high in sugar to make them taste better, so they may still contain the same amount of calories.

Although healthy fats, like olive oil and those found in nuts and seeds, are now back on the menu, the mistaken belief that any fat is bad for us will take years to undo. This is why you shouldn’t cut out any food groups – you can miss out on essential nutrients and those foods could be replaced by something far more harmful.

7. Mindfulness isn’t for everyone

I really tried to get on board with mindfulness. I downloaded that app, I interviewed the experts, I set alarms to get my mindfulness minutes in everyday, but I just ended up feeling stressed that I didn’t enjoy it and was somehow failing my mental health. Then I read some studies that found mindfulness doesn’t work for everyone. Phew.

Luckily, a friend recommended autogenic training. This technique focuses on relaxing different parts of the body, using specific phrases like ‘My right arm is warm and heavy’. With practice, you can induce a sense of calm even while standing in the post office queue. Like mindfulness, it won’t work for everyone, but it worked for me.

8. Therapy does work for (almost) everything

Looking after our mental health has been one of the biggest and best cultural shifts over the past three decades. I’ve always seen therapy like going to the dentist; you should have regular check-ups but sometimes you will need emergency treatment.

So many people are frightened of having therapy, but it’s not all lying on a couch and talking about your childhood. You may need relationship counselling if you’re going through a tough patch, cognitive behavioural therapy to manage anxiety, grief counselling during a bereavement or life coaching to clarify your career goals – I’ve written about and done them all. Start today by finding the right therapist for you.

9. Celebrities are not normal people

One of the biggest changes I’ve seen in 25 years is celebrities replacing models on the front cover of magazines, whether that’s lifestyle, fashion or fitness mags. And virtually every interview will discuss their diet and exercise routine, the idea being that we can follow the same regime to look like them, which is very unlikely.

Most of these celebs have personal trainers, chefs, stylists and make-up artists to make sure they always look good – 99 per cent of us don’t. Some celebs have to get in shape for a film role, or they’re charmingly honest about the hard work that does go into their appearance. Unless you’re their identical twin or have a matching bank balance, find what makes you feel good instead.

10. Be grateful

The one thing I do every night is make a list of three things I’m grateful for (just in my head) and I rarely finish the list before I fall asleep. Research shows practising gratitude not only releases dopamine and serotonin, the ‘feel good’ chemicals in your brain, it rewires your brain so you actively look for the more positive things in life.

I thought it was utter rubbish until I saw the science and started doing it. Now I know practising gratitude helps me see a bad day in a better light or appreciate something small I hadn’t noticed before – this can be something as insignificant as making the perfect cup of tea. Tonight, for example, you could be grateful for this great article…

What about the next 25 years?

If I’ve learned anything, is that there’s always a new fitness trend, fad diet or self-care craze just waiting to tell you you’ve been doing everything wrong up to now. But the old advice about finding exercise you enjoy, eating foods that nourish you and doing activities you love with people you care about, can’t be beaten.

That doesn’t mean these things won’t change over time – if you get pregnant, get ill or just get bored – but working out what works for your wellbeing is the key to staying happy and healthy. Even if, like me, it takes you 25 years to figure it all out.

The information in this article is personal opinion and should not be used as a substitute for medical advice. Always consult your doctor before beginning any new diet or exercise regime.

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