Insider health secrets - revealed!

Whether it's emotional health advice or fitness tips, there is an abundance of information out there - which is sometimes not such a good thing. It's easy to get confused, confounded and side-tracked with all this often-conflicting information. Friday decided to cut to the chase to ask five experts in their respective fields - a fitness pro, nutritionist, dermatologist, GP and psychologist - the health habits they practise in their day-to-day lives, so you can too. Read on to find out which of their health secrets you can incorporate into your life, to get on the road to physical and emotional well-being today. The fitness expert Bernadette Abraham, fitness professional (www.BernaciseMe.com) "I usually work out at home, and always vary my exercises and do unconventional body weight exercises which mimic daily activities - therefore putting the body in different positions like twisting and rotating - as well as use dumbbells," says Bernadette, a mother of four. "I work out on a daily basis, at least 20 minutes per session." Bernadette's workouts are short, intense and focus on the whole body. She also prefers to do compound exercises that focus on more than one muscle group, as this maximises the effectiveness of her workout, which always includes resistance and cardiovascular training. "I make it a point to follow a workout with a stretching routine," she adds. If you do only one thing: Sneak exercise into your daily activities, such as walking around during commercial breaks when watching TV. The nutrition expert Lily Mueller, nutritionist at Dubai Herbal & Treatment Centre (www.dubaihtc.com) Variety is the spice of life, says Lily, so she tries to eat differently every single day - combining carbohydrates, healthy fats, fibre and proteins. She says it's best to have four to six light meals rather than three heavy meals a day. "I usually have a big breakfast of fresh fruit, slice of gluten-free, high-fibre bread and a cup of green tea to kick-start my metabolism," she says. "I also try to make breakfast and lunch my most substantial meals of the day as the digestive system slows down as the day progresses." For lunch, Lily opts for a big salad with fresh vegetables, and some protein in the form of skinless grilled chicken breast or fresh tuna, depending on what's in her fridge. Her day ends with an early light dinner, which usually consists of a bowl of vegetable soup and a slice of bread or rice crackers "as this is best for optimum digestion". Her top tip is to keep the fridge stocked with healthy ingredients. Lily also keeps her body well-hydrated through the day by drinking lots of water, herbal teas and vegetable broth. If you do only one thing: Start your day with a glass of lukewarm water with freshly squeezed lemon or lime juice to detoxify your system. The skin expert Dr Fatma Shaban, Dermatologist, Dr Alrostom Medical and Day Care Surgery Centre, Jumeirah, Dubai (www.skin-and-laser.com) Dr Shaban's major beauty concern is visible signs of ageing and dull skin. To keep hers healthy, Dr Shaban ensures that she removes make-up and cleanses her face every night. "I am always careful to remove every last trace of product and chemicals before going to bed, as they can clog pores if left on the skin overnight," she says. "It's also important to wash the face to remove dirt, environmental pollutants, bacteria and excessive oil accumulated during the day." She also works at keeping her skin looking young by working from the inside out. "I drink around 1.5 litres of water a day and eat a balanced diet making sure to include Vitamin C, as it contains antioxidants, and is good for skin's elasticity. "I also apply sunscreen whenever I venture outdoors during the hot summer months," she says. "Above all I make sure all the products I'm using - soaps, moisturisers and sunblocks - are suitable for my skin type." If you do only one thing: After washing your face, wait five minutes before applying a moisturiser - pick one that contains vitamin C. The medical expert Dr Anees Fatima, GP, specialist family medicine, The City Hospital, Dubai (www.thecityhospital.com) Routine general health exams that are designed to screen for common diseases are essential for people after a certain age, to enable early detection and prevention of any potential problems. According to Dr Anees, it is advisable to start going for routine testing when you hit your 30s. "I have my weight and blood pressure checked regularly to find out if I'm within the normal healthy range," she says. Especially in the UAE, where there is a high prevalence of obesity (around 34 per cent in adults), keeping track of your weight is fundamental. Obesity is also linked to diabetes, and around 20 per cent of the population suffer from diabetes, she adds. "Plus, the regular check-ups I undergo at least once a year include full blood count, thyroid function tests, fasting blood glucose (sugar), fasting lipid profile (cholesterol levels) and vitamin D levels," she adds. If these tests are normal, they can be repeated in a year; however, if they're out of range, especially elevated glucose and cholesterol levels, then they should be repeated after six months following lifestyle changes. Dr Anees recommends a pap smear and breast ultrasound once a year for women over 30, and says a yearly eye and dental check up are important. Other age- and gender-specific tests include: Colon cancer screening for those over 50; annual mammogram for women over 40 and an osteoporosis screening from 60 onwards; PSA (prostate specific antigen) testing for men should start at 50. Aside from regular check-ups, Dr Anees's top tip for maintaining health is keeping stress at bay. If you do only one thing: Make sure you have a detailed consult with your doctor every year.