The pursuit of health is something many of us spend a lot of energy on, but thanks to busy lifestyles and demanding schedules, nutrition and what we eat every day often take a back seat.

Internationally acclaimed health expert Patrick Holford said the key to a healthy lifestyle is to make it a habit and to start with a few small changes. He advised starting with five essential health habits, to cut yourself a bit of slack and to gradually move towards your health goals.

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Drink eight glasses of water each day
Drinking eight glasses of water a day makes an enormous difference to how you feel-especially your energy levels and your mental clarity. Water helps to dilute toxins in the blood for elimination via the kidneys. Holford advised adding some lemon or ginger to hot water as both are great antioxidant detoxifiers which help to flush out toxins.

Eat the big five superfoods every day
Super-foods are simply foods that press all the right health buttons, they are packed with nutrients and antioxidants and are free from anything that may be harmful to your health including too much natural sugar.

1. Seeds of life
Everything is grown from a seed. For this simple reason seeds are jam-packed full of energy, protein and nutrients including calcium, magnesium, manganese, molybdenum, zinc and selenium. Hot-climate seeds such as sesame and sunflower are high in essential omega-6 fats which balance hormones and keep skin healthy, whereas cold-climate seeds such as flax and pumpkin seeds are higher in omega3, which are vital for the health of arteries, joints and brain functioning.

2. Go for greens
Add darker green vegetables to your plate to maintain energy levels, avoid your skin looking tired and at the same time lower your risk of cancer. All vegetables contain vital nutrients but some are better than others. Be sure to get some of these each day – spinach, watercress, parsley, basil, broccoli, green peppers and avocado pears.

3. Cruciferous vegetables
Vegetables whose leaves grow as a cross (cruciferous) enhance the liver’s capacity to detoxify. Try to have a serving of broccoli, Brussels sprouts, cabbage, cauliflower or kale every day.

4. Sulphur so good
Onions, spring onions, garlic and shallots are excellent food sources of sulphur-containing amino acids which assist the liver with detoxing the body. Garlic is a natural antifungal agent and gut protector and keeps the digestive system tract free of unwanted fungi and yeast. Include a garlic clove, a small onion, shallots or springs onions in meals every day.

5. Get juicy
The advantage of juicing or blending over actually eating is that you can consume a greater variety and volume. Superfruits and vegetables are high in antioxidants to support the liver, high in folic acid to support the detoxification process, high in zinc (vital for overall health and detoxification) and low in sugar. Drink a superfood juice or smoothie every day to ensure you are getting the best even when over-indulging in the worst!

Try a combination of any of the following fruits and vegetables: strawberries, raspberries, blueberries, watermelon, grapefruit, oranges, beetroot, carrots, apple, lime, ginger, cucumber and celery for a delicious, healthy drink.

Maximise your intake of anti-ageing antioxidants
Antioxidants are particularly important as they disarm harmful oxidants. To “disarm” one French fry the body needs Vitamin E (from seeds and fish), co-enzyme Q10 (made mainly by the body), Vitamin C (from fruits and vegetables), glutathione (from onions and garlic), anthocyanidins (from berries) and some beta-carotene (from carrots and watercress) – now you can see why eating superfoods is imperative!

Take detoxifying supplements
To assist your gut and to combat the host of “incorrect” foods and drinks we consume, Holford recommends supplementing with digestive enzymes to assist with properly digesting all foods, probiotics to ensure the correct essential beneficial bacteria and glutamine as a defence from toxins.

Do detoxifying exercises every day
Exercise has a vital role to play in assisting the body to get rid of toxins. Any whole-body exercise is good for detoxification – brisk walking, jogging, swimming, yoga or Pilates are all great for this.

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