Dr Zac Turner reveals the five things everyone should do for optimal health

They’re a mainstream product we’ve all taken but Dr Zac Turner says they’re ‘overpriced’ and completely unnecessary, and tells us the life hacks we should be doing instead.

Welcome to Ask Doctor Zac, a weekly column from news.com.au.

This week Dr Zac Turner reveals the five things everyone should do for optimal health and the “quick hacks” to avoid.

Question: Hi Dr Zac, last Monday, Sydney endured it’s coldest morning of 2021. I felt all the sunshine I stocked up on over summer shrivel away with each layer of clothing I put on.

I’m wondering if you have any ‘life hacks’ to maintain a summer glow and to feel healthy during the cold autumn/weather months. – Geoff, 60, Sydney

Answer: Hi Geoff, thanks for your question. For all my patients in your age bracket I highly recommend they get the most recent flu jab to ensure their body is prepared for the colder months. This year, more than ever, we do need to remember illnesses other than COVID-19 exist and so the flu jab is still necessary.

I’ve got five body hacks to help boost your health and make you feel like it’s summer all year long.

Sleep

Sleep is crucial if you want to stay healthy.

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As you may have read in my previous article on sleep, I am a major advocate for getting the right amount of sleep each night. By achieving 7-8 hours of sleep each night you can boost your concentration, energy levels and enjoy a regular mood. The right amount of sleep also affects the behind the scenes of your body reducing insulin levels which leads to less stress and radiant skin. The right amount of sleep literally makes you glow – how’s that for a summertime feeling!

Drink more water

Is it really a Dr Zac column without a reference to drinking water? I have many patients come to me with complaints of tiredness, nausea and overall sickness. It’s usually always caused by the same thing – they don’t drink enough water! Skip the can of fizzy soda and drink a glass of water and repeat until you’ve had two litres every day. A trick I have is to carry around a one-litre water bottle – if I drink two full bottles I’ve achieved my daily water intake goal. Hydration affects nearly every process in your body including mental focus, energy and metabolism.

There is no substitute for water, so don’t go looking for one!

Exercise

Keep exercising through winter says Dr Zac.

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The obvious benefits of regular exercise are fat burning and muscle gain, however making sure your body is active also boosts your mood. Studies have shown that exercise slashes stress and reduces anxiety and depression. The benefits of exercise can kick-in within five minutes of starting – so get your sweat on!

Eat more green, vegetables and healthy fats

One of the best things you can do for your health is to eat more greens! Whether it’s spinach, kale, Swiss chard, arugula, broccoli or bok choy – the chlorophyll in these vegetables is pure life. Your skin, your mood, your digestion and every single cell in your body will thank you when you eat more greens. Opt for a salad instead of fries, or ask for extra vegetables in replace of potatoes. If you are cooking at home, select recipes full of greens that inspire you, and ones that you will actually be excited to eat.

Upping your healthy fats is as simple as eating avocado on toast with a poached egg. Or enjoying fish once a week (don’t even think about processed canned tuna!) These healthy-fats help fight depression, improve cognitive function and strengthen bones.

Meditation

Meditation is great for the body and mind. Picture: AAP Image/Dean Lewins.

I’ve written on the health benefits of meditation before and you can reap the benefits in only 10 minutes every day. Not only does meditation clear your mind, alleviate stress and dial back anxiety but studies have also shown physical effects like reducing blood pressure. Mediation can help you feel like it’s summer no matter what the temperature is.

And what to avoid

When people look for quick hacks to boost health they almost all fall for the same marketing ploy: Multi-vitamins. These overpriced pills are not a ticket for optimal health. Studies have shown that any health benefits from multivitamins are vastly inconsistent between people.

As Sheldon Cooper put it so eloquently in The Big Bang Theory: Well, while there’s some value to taking multivitamins, the human body can only absorb so much. What you’re buying here are the ingredients for very expensive urine.

Multivitamins are just expensive urine says Dr Zac.

If you have a nutrient deficiency, it’s best to supplement that with specific nutrient foods. Multi-vitamins pack many nutrients that your body won’t need. Speak with your doctor or nutritionist to decide your best course of action.

Geoff, I know my five hacks are very simple and somewhat obvious but you would be surprised how many people over-complicate their health when all it takes is a few simple steps. Give all these five tips a shot for at least one week and I bet you’ll be feeling that summertime joy once again.

Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors, and is also a qualified and experienced biomedical scientist. | @drzacturner

Originally published as Dr Zac Turner reveals the five things everyone should do for optimal health