Low-effort health tips from the experts – part two
This is part two of the really easy healthy habits, that won’t take too much effort to incorporate into your daily life are direct from the health and wellness experts. These top healthy habits, which, when implemented with consistency, they assure us, will be transformational on some level.
For the first 30 tips please click here – Low effort health tips from the experts
Full details – 30 low-effort health tips the experts swear by
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Get a leg up
“On a hectic day a ten, five or even two-minute micro rest with legs up makes the next thing feel more manageable. If I don’t have a sofa, I lie on the floor with the back of my calves on a chair, focus on my breath, hands on belly or heart.”
Lisa Sanfilippo, psychotherapist, sleep expert and author of Sleep Recovery
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Write a list of ‘quiet joys’ before bed
“Act as if you’re a tourist on earth and pay attention to everything around you throughout the day, practising curiosity and presence. Before you go to bed, write a couple of the mundane yet meaningful things that you witnessed; or what I call ‘quiet joys.’ It might be toddlers waving on the train with splayed fingers or sprinkles of salt on buttered sourdough.”
Giselle La Pompe-Moore, author, slow-living advocate and Substack writer of Be Difficult, Darling
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Boost bowel movements with a step
“Our bowels are an essential part of our anatomy that we need to look after and a vital part of pelvic health. You may benefit from using a toilet step or stool that raises your feet off the floor and brings your knees above the levels of your hips, recreating a squat position.”
Clare Bourne, pelvic health physio and author
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Make homemade chai (tea)
“If I hit an afternoon slump and need a pick-me-up, I make my own take on chai (tea). Pour boiling water over a teabag and add a pinch of powdered turmeric, ginger, cinnamon and cardamom. It’s a deliciously uplifting drink, and even a small daily dose of turmeric can help reduce inflammation throughout the body.”
Alice Mackintosh, nutritional therapist and co-founder of Equi London
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Move a little each day… and if you only do one thing, make it Pilates
“It all adds up and has a meaningful impact on your mental and physical health. Pilates improves strength, mobility and flexibility through all the joints of your body. It combines guided breathing during each exercise which creates a ‘moving meditation’ and a sense of calm control. It never fails to lift my mood and ease any aches and pains.”
Grace Hurry, pilates instructor
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Family stretches before bed
“Before I put my toddler to bed, we practise some super simple stretches and breathing exercises. This is a great way to teach your children about mindfulness and calm before hitting the pillow. It allows us time to be extra present together and gives space for a slower five to 10 minutes. It’s one of my favourite parts of the day.”
Jenna Hope, registered nutritionist and author
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Floss every day
“Flossing daily (as well as brushing morning and night) is key to oral health. Floss and brushes remove plaque, while a water flosser helps clear food residue. Used together, they prevent cavities, gum disease, and bad breath – and by reducing harmful bacteria, you are potentially on your way to reducing inflammation in the rest of your body, as the mouth is the gateway for bacteria.”
Dr Mahsa Nejati, dental surgeon and founder of the Nejati Clinic and Mahsa oral products
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Take a hot shower before bed
“I take a hot bath or shower an hour or less before going to bed. This temperature change, known as ‘the warm bath effect’, lowers our core body temperature which helps to promote sleep. I pair this with an essential oil for added soothing benefits. I believe sleep to be the dial that tunes up every system in the body, including gut health.”
Eve Kalinik, nutritional therapist, gut health specialist and author
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Do a therapeutic facial massage
“I spend 10 minutes each morning stretching out my neck and shoulders to offset my laptop and phone use and reduce neck pain. There’s always lots of crunching!
Twice a week I like to perform a more thorough facial massage to reduce jaw tension and puffiness. Work the knuckles along the jawline and pinch under the cheekbones. Always cleanse first and use product with enough slip for the massage. It’s very therapeutic and a great way to refresh the face.”
Eilidh Smith, founder of London-based facial clinic Skinwork
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Choose dark chocolate
“When it comes to sweet treats, I’ll always choose dark chocolate over milk or white chocolate. Dark chocolate is a great source of polyphenols, which are antioxidants for the gut and can help improve your gut microbiome.”
Kirsten Jackson, consultant IBS dietitian
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Lay your clothes out the night before
“One of my best tips for maintaining a consistent routine is laying out my gym clothes the night before. This simple habit not only helps with organisation (and speed) in the mornings, but also reinforces a positive mindset, making it easier to stick to a healthy routine and achieve my exercise goals when I’m busy.”
Dr Chris George, NHS GP
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Keep your end goals front of mind
“Ask yourself daily: what is one small step I can take today that will move me towards my vision? All these seemingly small steps accumulate. Cultivating this daily habit is life changing as you’re keeping your end goals at the forefront. It helps you achieve what you want, boosts your confidence and helps you feel in control of your life.”
Eva Dixon, empowerment coach
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Evening glycine ritual
“Before bed, I mix a teaspoon of glycine powder into warm herbal tea. Glycine supports relaxation, sleep quality, and recovery – plus, it’s a lovely wind-down ritual that signals to my body that it’s time to rest.”
Dr Jenna Macciochi, immunologist and author
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Smile!
“If you need a quick mood-boost, put on your favourite smile-inducing song and you guessed it, smile. It can be a big toothy smile, or a raise of the lips. No-one’s watching, so really let go. For the length of the song, keep smiling and really feel that smile moving through your body. Focus only on the music, and how you’re feeling.”
Giselle La Pompe-Moore, author, slow-living advocate and Substack writer of Be Difficult, Darling
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Protect your teeth with regular breaks from coffee and alcohol
“As a dentist, I’m mindful of my diet for both oral and overall health. I avoid sugary snacks, sticky sweets, and acidic drinks that erode enamel. I also take breaks from coffee and alcohol to protect my teeth. Instead, I prioritise water, calcium-rich foods, and fibre for a healthier smile.”
Dr Mahsa Nejati, dental surgeon and founder of the Nejati Clinic and Mahsa oral products
