Kick-start your new year with these top health tips!

GOOD FOOD = GOOD MOOD

1. Don't feel guilty enjoying a traditional Christmas lunch

Following the general rule of thumb of ‘everything in moderation’, King’s scientists with expertise in nutritional science explain how the traditional Christmas meal can have multiple health benefits, including ingredients that help lower blood pressure, reduce cardiovascular risk factors and support growth of beneficial gut bacteria.

"Christmas is a time to enjoy yourself and for many that includes indulging in festive treats," says Professor Kevin Whelan, Head of Department of Nutritional Sciences.

"You might be surprised to find that lots of foods we typically enjoy sharing with our families at Christmas have actually been shown to have nutritional benefits, such as the polyphenols in red wine and chocolate which can be good for cardiovascular health, the traditional turkey which is a low-fat source of protein and nuts that contain healthy fats."

2. Thinking of going vegan? Plan ahead to stay healthy 

Since 2008, there has been a 350% increase in the number of self-described vegans in the UK alone. When contemplating the years ahead on a vegan diet, which excludes any animal products, it’s essential to plan and balance your food intake to ensure you receive the proper nutrients to stay healthy.

Earlier in the year Sophie Medlin, ‎Lecturer in Nutrition and Dietetics, wrote in The Conversation about the significant changes that occur in the body after adopting a vegan diet, and outlined some key ways to enjoy varied and exciting meals. 

3. Go nuts! 

Traditionally nuts have been excluded from diets because of the belief that their high energy and fat content will promote weight gain. However, scientists from the Nutritional Sciences department at King’s have found that actually around 20% of the fat from nuts is not absorbed and therefore neither is 25% of the calories, which are excreted.

Looking at almonds in particular, the team found that eating nuts also resulted in a lower and slower release of fat into the bloodstream, which is beneficial for a whole range of health problems such as obesity, cardiovascular disease, type 2 diabetes. It has also been shown that those who regularly consume nuts tend to have smaller waists and better gut health.

"Our research shows how important it is to look past food labels on some foods, since what is displayed in terms of fat and calorie content may not accurately reflect what actually happens once consumed," said Dr Sarah Berry from the Department of Nutritional Sciences. "Nuts are a great example of this and it is crucial we move away from the long-held belief that they are full of calories and make us gain weight."  

4. Rethink your fibre intake

Whilst it’s widely known that fibre is an essential part of a healthy diet, new research shows that certain types of fibre may be more beneficial for maintaining gut health than others.

The study found that certain types of fibre, known as prebiotics, had a more significant impact on the microbiome (the community of micro-organisms, such as bacteria, found in the body) than the general types of fibre found in foods such as brown rice, fruit, and potatoes. Prebiotic fibre is used by the body to feed ‘good bacteria’ in the digestive system. 

GET PHYSICAL

5. Exercise to decrease your risk of developing depression

A team of international researchers that analysed data collected from over a quarter of a million people found that regular exercise decreases the risk of developing depression later in life.

6. Move more to stay young  

A lifetime of regular exercise can keep the body young and healthy, ultimately slowing down the signs and processes of ageing. After studying a group of older adults who had exercised most of their lives, researchers concluded that regular exercise can mitigate against a loss of muscle mass and strength, as well as prevent an increase in body fat and rise in cholesterol.

More surprisingly, the study also revealed that the benefits of exercise extend beyond muscle as the individuals studied also had an immune system that did not seem to have aged either.

BREATHE BETTER

7. Improve the quality of air you breathe and reduce your pollution footprint

The impact and health term consequences of air pollution have been dominating news headlines of late, with experts increasingly calling on governments to make air quality a public health priority.

How can you minimise your exposure and reduce the amount of air pollution you contribute?

• If you can, walk or cycle for your daily commute, choose quieter routes rather than main roads to reduce your exposure to air pollution. Driving not only contributes to the problem but also worsens exposure to air pollution - research indicates that pollutant levels can be higher inside cars than outside of them.
• Consider using a route planner that takes air pollution into account, such as Breathe London, so you can choose a route that minimizes your exposure.
• Reduce your online footprint by choosing ‘click-and-collect’ or ‘collect in store’ options rather than personal delivery. The vast majority of vehicles on London’s roads are delivery vehicles, many of which are for personal online purchases. This increases congestion and emissions, particularly nitrogen dioxide and particulate matter.
• If you exercise outdoors, try to avoid exercising at rush hour when the air pollution has been found to be highest.
• Contact your local council and MP and ask them to take action on air quality.

For more air pollution tips, check out the London Air Quality Network.

GET MORE SHUT-EYE

8.     Get more sleep to reduce your sugar intake

Increasing the number of hours sleep we get each night could affect more than just our energy levels. New research has indicated that sleeping for longer could help reduce intake of sugary foods and lead to a generally healthier diet.

What other lifestyle changes are you seeking to make in 2019? Let us know on our Facebook and Twitter pages, and head to the 'Health' news section of our website for the latest research, insight and advice.