Instead of reaching for a fizzy drink come 3pm, go for a super-charged brew like kombucha to boost the health of your gut microbiome, liver and immunity. You can get them pre-packaged at health food shops, and they taste pretty good too - slightly sweet and effervescent, just like a cider.
Get more sun exposure
We’re all about protecting your skin when it comes to sun exposure, however McGrice tells us that most Australians are vitamin D deficient. “I recommend around 10 minutes a day, or if it’s overcast, half an hour of sun exposure.” If getting outside isn’t possible on a daily basis, try vitamin D supplements (such as Caltrate Vitamin D 1000IU) that can increase your bone and muscle strength, as well as your body’s disease-fighting abilities against the seasonal flu and tuberculosis.
You may not be able to get your hands on a punnet of cranberries at your local supermarket, but there are other alternatives to up your intake of this special fruit that’s rich in A-type proanthocyanidins to defend your body against UTI-causing bacteria. “The main reason we usually recommend cranberries is for women, and sometimes for men, with UTIs,” says McGrice. “As it is useful as a preventative, you can get a higher dose of it daily with tablets, as the juice can be quite high in kilojoules.” Try Swisse Ultiboost High Strength Cranberry.
Try fish oil
Not only is fish oil a powerful source of antioxidants (hello, omega-3), it can also help with eyesight, brain and heart health. “There’s also research, particularly in children, that it helps them improve their learning abilities,” says McGrice. “Plus, it can improve your mood, and is especially beneficial for those with depression.” Try Blackmores Omega Daily Concentrated Fish Oil.
Eat more fish
If you’re hoping to get omega-3 from fish, aim for two to three serves of the good stuff a week. “Salmon has significantly more omega-3 than other types of fish - 2000 milligrams is the average in salmon, compared to about 200 milligrams in white fish,” says McGrice. However, if you’re reaching for fish and chips, be sure to know what you’re really having. “So many clients I see, they eat fish and chips. But what they’re getting is shark, which is different.”
Try brown rice
Having a balanced diet doesn’t mean cutting carbohydrates; in fact, it is much the opposite. The trick is to switch to a carbohydrate that works harder, such as brown rice. “Brown rice has extra fibre as well as a whole range of micronutrients, such as iron, because it’s less refined than white rice.”
Drink less alcohol
For many, coming home to a glass of wine is the ultimate way to wind down after a long day at work. However, it’s not ideal to do so every single night of the week. “Limit alcohol to when you go out, rather than drinking at home,” recommends McGrice. “Not only is it high in kilojoules, but it can also increase the risk in a whole range of diseases, including breast cancer.”
Main image credit: Getty
Iantha is BEAUTYcrew's Beauty Editor, and has been part of the team since the site launched in 2016. Besides pinot noir, she has a healthy obsession with fake tan smell, wispy false lashes and CND Shellac in the shade Romantique. Her words and styling can also be found in Virgin Australia Voyeur, Women's Health, and previously in SHOP Til You Drop and Cosmopolitan.