How healthy are you?
Take this quiz to find out if you’re on track with nutrition and fitness – and get expert advice on how to plan effective wellness resolutions for the new year
By Morning Studio editors
December 18, 2020
There’s no disputing that the Covid-19 pandemic has changed the world – and our daily lifestyles along with it. We’re paying more attention to our health, both mental and physical, while adapting to new routines around social distancing.
Whenever a new year rolls around, people pledge to make themselves more fit and healthy. As 2020 – a year defined by life challenges – comes to a close, it offers us the chance to get serious about making resolutions, looking beyond fad diets and overly ambitious exercise goals. As you get ready to usher in 2021, arm yourself with some simple facts and advice from health experts on how to take the best care of yourself.
The following quiz will not only test your health and wellness IQ, but it will also help inspire new habits for eating right, boosting your mood, staying active and improving immunity.
1/10
How much exercise is ideal for your heart?
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WRONG
Samantha Clayton, vice-president, Worldwide Sports Performance and Fitness, at Herbalife Nutrition, recommends carving out at least 150 minutes in total across each week for moderate-intensity aerobic activity. “Just 30 minutes of brisk walking or light exercise per weekday will do wonders for your heart,” she says. This amount of exercise will reduce your risk of heart problems by keeping your blood pressure, cholesterol and sugar levels in check, in addition to improving cardiac function, muscle strength, joint mobility and your sense of well-being.
CORRECT
Samantha Clayton, vice-president, Worldwide Sports Performance and Fitness, at Herbalife Nutrition, recommends carving out at least 150 minutes in total across each week for moderate-intensity aerobic activity. “Just 30 minutes of brisk walking or light exercise per weekday will do wonders for your heart,” she says. This amount of exercise will reduce your risk of heart problems by keeping your blood pressure, cholesterol and sugar levels in check, in addition to improving cardiac function, muscle strength, joint mobility and your sense of well-being.
WRONG
Samantha Clayton, vice-president, Worldwide Sports Performance and Fitness, at Herbalife Nutrition, recommends carving out at least 150 minutes in total across each week for moderate-intensity aerobic activity. “Just 30 minutes of brisk walking or light exercise per weekday will do wonders for your heart,” she says. This amount of exercise will reduce your risk of heart problems by keeping your blood pressure, cholesterol and sugar levels in check, in addition to improving cardiac function, muscle strength, joint mobility and your sense of well-being.
2/10
How should adults over age 40 adjust their protein intake?
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WRONG
Nutrition experts have long suggested that we increase our protein intake as we age. Dr David Heber, chairman of the Herbalife Nutrition Institute, explains: “Without adequate amounts of protein, our bodies would not be able to grow or repair the everyday wear and tear on muscle tissue, and may even start to break down body tissues.” He adds that as people enter their forties, they face sarcopenia – an age-related syndrome that can result in the gradual loss of muscle mass and function over time. To keep this at bay, eat plenty of protein and also add resistance exercises to your workouts.
CORRECT
Nutrition experts have long suggested that we increase our protein intake as we age. Dr David Heber, chairman of the Herbalife Nutrition Institute, explains: “Without adequate amounts of protein, our bodies would not be able to grow or repair the everyday wear and tear on muscle tissue, and may even start to break down body tissues.” He adds that as people enter their forties, they face sarcopenia – an age-related syndrome that can result in the gradual loss of muscle mass and function over time. To keep this at bay, eat plenty of protein and also add resistance exercises to your workouts.
WRONG
Nutrition experts have long suggested that we increase our protein intake as we age. Dr David Heber, chairman of the Herbalife Nutrition Institute, explains: “Without adequate amounts of protein, our bodies would not be able to grow or repair the everyday wear and tear on muscle tissue, and may even start to break down body tissues.” He adds that as people enter their forties, they face sarcopenia – an age-related syndrome that can result in the gradual loss of muscle mass and function over time. To keep this at bay, eat plenty of protein and also add resistance exercises to your workouts.
3/10
To improve your gut health:
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CORRECT
A healthy gastrointestinal (GI) tract is about more than good digestion – it helps your entire body. “Having the right gut bacteria has been associated with benefits such as weight loss, healthier skin and, most importantly, enhanced immune function,” says Susan Bowerman, senior director, Worldwide Nutrition Education and Training, at Herbalife Nutrition. Adding fermented foods such as yogurt, pickled vegetables and tempeh (a traditional Indonesian soy product) to your diet introduces probiotics – known as “good bacteria” – into the digestive tract that will crowd out potentially harmful bacteria. Taking probiotic supplements will also help improve GI health. More importantly, make sure to provide your digestive system with plenty of fibre from fruits, vegetables and whole grains.
WRONG
A healthy gastrointestinal (GI) tract is about more than good digestion – it helps your entire body. “Having the right gut bacteria has been associated with benefits such as weight loss, healthier skin and, most importantly, enhanced immune function,” says Susan Bowerman, senior director, Worldwide Nutrition Education and Training, at Herbalife Nutrition. Adding fermented foods such as yogurt, pickled vegetables and tempeh (a traditional Indonesian soy product) to your diet introduces probiotics – known as “good bacteria” – into the digestive tract that will crowd out potentially harmful bacteria. Taking probiotic supplements will also help improve GI health. More importantly, make sure to provide your digestive system with plenty of fibre from fruits, vegetables and whole grains.
WRONG
A healthy gastrointestinal (GI) tract is about more than good digestion – it helps your entire body. “Having the right gut bacteria has been associated with benefits such as weight loss, healthier skin and, most importantly, enhanced immune function,” says Susan Bowerman, senior director, Worldwide Nutrition Education and Training, at Herbalife Nutrition. Adding fermented foods such as yogurt, pickled vegetables and tempeh (a traditional Indonesian soy product) to your diet introduces probiotics – known as “good bacteria” – into the digestive tract that will crowd out potentially harmful bacteria. Taking probiotic supplements will also help improve GI health. More importantly, make sure to provide your digestive system with plenty of fibre from fruits, vegetables and whole grains.
4/10
In these stressful pandemic times, the best thing you can do for your mind and body is:
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WRONG
“Social distancing doesn't mean you should stop working out. In fact, working out will likely help you keep a feeling of normalcy and protect your psyche while you’re at home,” says Herbalife Nutrition’s Samantha Clayton. Exercise causes the release of feel-good endorphins in your brain while reducing stress hormones. But there is also healthy “exercise stress” that makes your body become physically stronger and more efficient over time. Regular exercise has also been found to help ward off common illnesses – during flu season, the temporary rise in body temperature during and right after a workout can discourage certain bacterial growth.
CORRECT
“Social distancing doesn't mean you should stop working out. In fact, working out will likely help you keep a feeling of normalcy and protect your psyche while you’re at home,” says Herbalife Nutrition’s Samantha Clayton. Exercise causes the release of feel-good endorphins in your brain while reducing stress hormones. But there is also healthy “exercise stress” that makes your body become physically stronger and more efficient over time. Regular exercise has also been found to help ward off common illnesses – during flu season, the temporary rise in body temperature during and right after a workout can discourage certain bacterial growth.
WRONG
“Social distancing doesn't mean you should stop working out. In fact, working out will likely help you keep a feeling of normalcy and protect your psyche while you’re at home,” says Herbalife Nutrition’s Samantha Clayton. Exercise causes the release of feel-good endorphins in your brain while reducing stress hormones. But there is also healthy “exercise stress” that makes your body become physically stronger and more efficient over time. Regular exercise has also been found to help ward off common illnesses – during flu season, the temporary rise in body temperature during and right after a workout can discourage certain bacterial growth.
5/10
Which of the following statements about vitamin C is incorrect?
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WRONG
“It is essential to maintain a daily intake of vitamin C, as the body does not produce or store it,” says Dr David Heber, who recommends eating a variety of fruits and vegetables to keep up your levels of the vitamin. Also known as ascorbic acid, vitamin C is a water-soluble vitamin that plays a key role in powering the immune system, as it encourages the production of disease-fighting antibodies. While citrus fruits like oranges and limes are well-known for their high vitamin C content, there are numerous other natural food sources including strawberries, guavas, red bell peppers, black currants, kale and broccoli.
CORRECT
“It is essential to maintain a daily intake of vitamin C, as the body does not produce or store it,” says Dr David Heber, who recommends eating a variety of fruits and vegetables to keep up your levels of the vitamin. Also known as ascorbic acid, vitamin C is a water-soluble vitamin that plays a key role in powering the immune system, as it encourages the production of disease-fighting antibodies. While citrus fruits like oranges and limes are well-known for their high vitamin C content, there are numerous other natural food sources including strawberries, guavas, red bell peppers, black currants, kale and broccoli.
WRONG
“It is essential to maintain a daily intake of vitamin C, as the body does not produce or store it,” says Dr David Heber, who recommends eating a variety of fruits and vegetables to keep up your levels of the vitamin. Also known as ascorbic acid, vitamin C is a water-soluble vitamin that plays a key role in powering the immune system, as it encourages the production of disease-fighting antibodies. While citrus fruits like oranges and limes are well-known for their high vitamin C content, there are numerous other natural food sources including strawberries, guavas, red bell peppers, black currants, kale and broccoli.
6/10
Which of the following statements about fats is correct?
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WRONG
People have long demonised fats while devoting themselves to low-fat diets, but cutting back too far on fat may not be the key to better health. A very low-fat diet could be high in refined carbohydrates, and may not offer any calorie savings. According to Herbalife Nutrition’s Susan Bowerman, healthy fats are an essential part of a balanced diet – they help the body absorb the fat-soluble vitamins A, D, E and K, and also provide essential fatty acids that serve as the building blocks of every cell in your body. You can incorporate these fats from healthy sources by snacking on nuts, adding avocado to your salad or cooking with olive oil.
CORRECT
People have long demonised fats while devoting themselves to low-fat diets, but cutting back too far on fat may not be the key to better health. A very low-fat diet could be high in refined carbohydrates, and may not offer any calorie savings. According to Herbalife Nutrition’s Susan Bowerman, healthy fats are an essential part of a balanced diet – they help the body absorb the fat-soluble vitamins A, D, E and K, and also provide essential fatty acids that serve as the building blocks of every cell in your body. You can incorporate these fats from healthy sources by snacking on nuts, adding avocado to your salad or cooking with olive oil.
WRONG
People have long demonised fats while devoting themselves to low-fat diets, but cutting back too far on fat may not be the key to better health. A very low-fat diet could be high in refined carbohydrates, and may not offer any calorie savings. According to Herbalife Nutrition’s Susan Bowerman, healthy fats are an essential part of a balanced diet – they help the body absorb the fat-soluble vitamins A, D, E and K, and also provide essential fatty acids that serve as the building blocks of every cell in your body. You can incorporate these fats from healthy sources by snacking on nuts, adding avocado to your salad or cooking with olive oil.
7/10
What is the ideal diet for boosting your immunity?
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The largest part of the immune system – approximately 70 per cent – is located in the intestines. That makes it important to have a diet that balances the right vitamins, minerals and nutrients. “Balanced meals do not have to be elaborate, but should include a healthy source of protein, a vegetable or fruit, and some source of healthy whole grain and healthy fats,” Dr David Heber says. Healthy proteins include fish, poultry, lean meats, soy foods and low-fat dairy products. While fresh produce is always preferable, frozen fruits and vegetables are a convenient option that can easily be added to cereal, yogurt, smoothies, soups and stir-fries. For fibre intake, Herbalife Nutrition experts recommend 25 grams or more each day from foods and supplements. Good sources of immunity-boosting Omega-3 fatty acids include chia seed and supplements such as fish oil.
CORRECT
The largest part of the immune system – approximately 70 per cent – is located in the intestines. That makes it important to have a diet that balances the right vitamins, minerals and nutrients. “Balanced meals do not have to be elaborate, but should include a healthy source of protein, a vegetable or fruit, and some source of healthy whole grain and healthy fats,” Dr David Heber says. Healthy proteins include fish, poultry, lean meats, soy foods and low-fat dairy products. While fresh produce is always preferable, frozen fruits and vegetables are a convenient option that can easily be added to cereal, yogurt, smoothies, soups and stir-fries. For fibre intake, Herbalife Nutrition experts recommend 25 grams or more each day from foods and supplements. Good sources of immunity-boosting Omega-3 fatty acids include chia seed and supplements such as fish oil.
WRONG
The largest part of the immune system – approximately 70 per cent – is located in the intestines. That makes it important to have a diet that balances the right vitamins, minerals and nutrients. “Balanced meals do not have to be elaborate, but should include a healthy source of protein, a vegetable or fruit, and some source of healthy whole grain and healthy fats,” Dr David Heber says. Healthy proteins include fish, poultry, lean meats, soy foods and low-fat dairy products. While fresh produce is always preferable, frozen fruits and vegetables are a convenient option that can easily be added to cereal, yogurt, smoothies, soups and stir-fries. For fibre intake, Herbalife Nutrition experts recommend 25 grams or more each day from foods and supplements. Good sources of immunity-boosting Omega-3 fatty acids include chia seed and supplements such as fish oil.
8/10
How should you adjust your diet to control weight gain?
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WRONG
While various diets can help you shed a few pounds at first, they may not be the best choice for your long-term health. The ketogenic – or keto – diet is low in carbohydrates and high in fat with a moderate amount of protein, which forces the body to rely on its own fat stores for fuel, resulting in weight loss. But according to Herbalife Nutrition‘s Susan Bowerman, healthy carbohydrates – those from whole grains, legumes and fibre-rich fruits and vegetables – are beneficial to the body, supplying energy, vitamins and minerals. The body also needs some fat to stay healthy, as it helps build cells and absorb vitamins. A more sustainable weight-loss plan involves eating a balanced diet and exercising regularly.
CORRECT
While various diets can help you shed a few pounds at first, they may not be the best choice for your long-term health. The ketogenic – or keto – diet is low in carbohydrates and high in fat with a moderate amount of protein, which forces the body to rely on its own fat stores for fuel, resulting in weight loss. But according to Herbalife Nutrition‘s Susan Bowerman, healthy carbohydrates – those from whole grains, legumes and fibre-rich fruits and vegetables – are beneficial to the body, supplying energy, vitamins and minerals. The body also needs some fat to stay healthy, as it helps build cells and absorb vitamins. A more sustainable weight-loss plan involves eating a balanced diet and exercising regularly.
WRONG
While various diets can help you shed a few pounds at first, they may not be the best choice for your long-term health. The ketogenic – or keto – diet is low in carbohydrates and high in fat with a moderate amount of protein, which forces the body to rely on its own fat stores for fuel, resulting in weight loss. But according to Herbalife Nutrition‘s Susan Bowerman, healthy carbohydrates – those from whole grains, legumes and fibre-rich fruits and vegetables – are beneficial to the body, supplying energy, vitamins and minerals. The body also needs some fat to stay healthy, as it helps build cells and absorb vitamins. A more sustainable weight-loss plan involves eating a balanced diet and exercising regularly.
9/10
Is moderate caffeine intake bad for you?
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WRONG
Caffeine has long been a controversial health topic, with some studies touting its health benefits while others warn of its dangers. Although caffeine is a natural diuretic, Herbalife Nutrition experts say moderate intake of two to three cups of coffee a day is unlikely to lead to dehydration. According to a study by the Institute for Scientific Information on Coffee, the beverage can be as hydrating as water. Herbalife Nutrition’s Susan Bowerman says one to three servings of tea and coffee can be counted as part of your recommended daily fluid intake of eight 8-ounce glasses. Staying well-hydrated helps keep your body healthy by aiding digestion and the delivery of nutrients to cells.
CORRECT
Caffeine has long been a controversial health topic, with some studies touting its health benefits while others warn of its dangers. Although caffeine is a natural diuretic, Herbalife Nutrition experts say moderate intake of two to three cups of coffee a day is unlikely to lead to dehydration. According to a study by the Institute for Scientific Information on Coffee, the beverage can be as hydrating as water. Herbalife Nutrition’s Susan Bowerman says one to three servings of tea and coffee can be counted as part of your recommended daily fluid intake of eight 8-ounce glasses. Staying well-hydrated helps keep your body healthy by aiding digestion and the delivery of nutrients to cells.
WRONG
Caffeine has long been a controversial health topic, with some studies touting its health benefits while others warn of its dangers. Although caffeine is a natural diuretic, Herbalife Nutrition experts say moderate intake of two to three cups of coffee a day is unlikely to lead to dehydration. According to a study by the Institute for Scientific Information on Coffee, the beverage can be as hydrating as water. Herbalife Nutrition’s Susan Bowerman says one to three servings of tea and coffee can be counted as part of your recommended daily fluid intake of eight 8-ounce glasses. Staying well-hydrated helps keep your body healthy by aiding digestion and the delivery of nutrients to cells.
10/10
Does stress have a negative impact on your health?
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“Acute stress can be both helpful and harmful,” says Dr Kent L Bradley, chief health and nutrition officer at Herbalife Nutrition. “It can be helpful as it forces us to be vigilant in protecting ourselves and our loved ones. It can be harmful because it causes our blood pressure to rise and our heart rate to increase.” He adds that acute stress may even cause increased production of immune protective cells. But any benefits can be undone by chronic stress, which more people have been facing due to the pandemic. When experiencing stress, the body remains in an activated state that can result in elevated blood pressure and weight gain – factors in cardiovascular disease. It also releases the hormone cortisol, which can reduce production of immune protective cells as it lingers in the system, potentially making you more susceptible to infection.
CORRECT
“Acute stress can be both helpful and harmful,” says Dr Kent L Bradley, chief health and nutrition officer at Herbalife Nutrition. “It can be helpful as it forces us to be vigilant in protecting ourselves and our loved ones. It can be harmful because it causes our blood pressure to rise and our heart rate to increase.” He adds that acute stress may even cause increased production of immune protective cells. But any benefits can be undone by chronic stress, which more people have been facing due to the pandemic. When experiencing stress, the body remains in an activated state that can result in elevated blood pressure and weight gain – factors in cardiovascular disease. It also releases the hormone cortisol, which can reduce production of immune protective cells as it lingers in the system, potentially making you more susceptible to infection.
WRONG
“Acute stress can be both helpful and harmful,” says Dr Kent L Bradley, chief health and nutrition officer at Herbalife Nutrition. “It can be helpful as it forces us to be vigilant in protecting ourselves and our loved ones. It can be harmful because it causes our blood pressure to rise and our heart rate to increase.” He adds that acute stress may even cause increased production of immune protective cells. But any benefits can be undone by chronic stress, which more people have been facing due to the pandemic. When experiencing stress, the body remains in an activated state that can result in elevated blood pressure and weight gain – factors in cardiovascular disease. It also releases the hormone cortisol, which can reduce production of immune protective cells as it lingers in the system, potentially making you more susceptible to infection.
Now that you’ve tested your health knowledge and picked up some tips, it’s time to take stock of your current habits and set new wellness goals that will carry you through the coming year.
There’s no need for a complete lifestyle overhaul – you can simply make small tweaks to your existing diet, or take up a hobby that gets your heart pumping such as cycling, dancing, swimming or running. As soon as you start to see and feel the benefits, there will be more than just a New Year’s resolution to inspire you to keep going.
