The secret tricks of the best wellness clinics in the world. Five "treatments" you can do at home, two more fitness habits you can use on the go

Nurses in (recovery) action

I usually take someone with me who I can enjoy giggling and lamenting with during the wellness process. This year, my sister joined me, and when we both landed at Heathrow, we were desperate not to slip back into old habits and to keep our newly acquired, healthier ones.

But, amazingly, we didn't succeed. In London, you can't live like you're in a wellness clinic - so you need to include additional visits from time to time to get your healthy habits back on track.

Which habits are sustainable?

However: I found that some things stuck with me. I cut out all sugars for one year and felt much better. The next year, I dedicated myself to chewing every bite thoroughly, which, while a conversation killer, does wonders for your digestive system. I also took cold water showers one winter to boost my circulation and immune system - and apparently it did some good, because I didn't even get colds that many times that year.

I write the following lines knowing full well that, like me, you won't be able to do all of these things at home. You may only be able to do a few of them. But each tip comes from one of my favorite wellness destinations, and most can be done either for free or relatively inexpensively. And believe me, they all really do produce results.

Chew each bite at least 40 times

The first rule of Mayrlife: chew. Doctors emphasize it, and you can read it on the cards on the dining tables. They tell you to do forty to sixty repetitions - which is too many in my experience, because the food falls apart after about twenty chews. Dr. Doreen Jaenichen explained to me that this habit "stimulates the production of saliva, which contains enzymes that kick-start the digestive process." This means that "you will absorb nutrients more efficiently and bloat less".

Carry eggs with you everywhere

During Goodwood's Gut Health Retreat, Dr Stephanie Moore and I chatted about eating on the go, which is exactly when I make the wrong choice. The solution? Eggs. "Eggs are deeply nutritious, offering all the nutrients your brain needs along with easily digestible protein," advises Moore. "The healthy fats and protein keep blood sugar levels stable, so we feel satiated for longer." Before leaving the house, I slip a hard-boiled egg into my purse. One tip from Moore: "If possible, choose free-range and organic eggs - what the hens were fed and how they lived affects the types of fats and the vitamin and mineral content."

Throw away your inhibitions (and get naked)

On a trip to The Well in Norway with my friend Shireen, we were told we had to be completely naked in the sauna and steam room. After some trepidation, we did - and felt quite liberated and empowered. Coach Gemma Perlin, who specialises in behavioural change, says this is a common side effect of letting go of inhibitions. "It opens up possibilities. When you let go of limiting beliefs, you can get into deeper states of confidence and spontaneity. This leads to greater connection with others and a more fulfilling, more exciting life." Perlin says there are plenty of ways to unbind that don't involve stripping in public. "Try introducing yourself to someone new at an event or taking a different route to work. Get involved in activities that push your boundaries."

Add electrolytes to your water

As I was getting used to smaller portions of food at the SHINE recovery retreat in Umbria, I was overwhelmed by sadness and headaches, whereupon nutritionist Michelle McKenzie suggested adding electrolytes to my water to help me feel better. It worked a treat, and as McKenzie explained to me, it worked because "electrolytes are a supportive nutritional agent that can help with balancing minerals in the body. They carry an electrical charge and help support vital functions". I find that whenever I'm a little tired, adding a few drops to my water helps a lot.

Stretch as much as you can

Every morning at the Vale de Moses yoga retreats in Portugal, Tashi Dawa encouraged us to stretch. I'm not talking about a cursory raising of the arms in the air and a few side-to-side head rolls, but rather a deeper, more intuitive execution of the individual movements on the yoga mat. Yes, I know stretching sounds hellish to some, but Dawa insists that it is something that everyone can benefit from.

"It doesn't have to be intense, it's about moving comfortably to get a better range and scope within the body." And it's not just about feeling good. "By stretching our connective tissue, we gain more flexibility, better self-awareness and promote better overall coordination." Yoga, she says, is a natural extension of stretching. "Stretching alone can be a quick fix, but yoga goes deeper. By balancing movement, strength and awareness, it helps create lasting change."

Swim in cold water (how else)

As I emerged from the lake during a class at the Falcon Hotel in Northamptonshire, I had to remind myself that the blood freezing in my veins is the whole point of the venture, with Sophie Storey of the Falcon opining that, " Swimming in cold water offers several benefits. The cold stimulates the nervous system, leading to relaxation and contentment. The cooler temperature also boosts circulation, as it makes the heart work harder and pump blood to the organs." If you're lucky enough to live near cold water, take a dip - but a cool shower will also help.

Zdroj: Giphy

Get off the subway and take a walk

The Ranch is a retreat center focused on long hikes - I'm talking four-hour adventures on winding trails that wind through Malibu's hilly terrain. They made me realise that walking is by far my favourite exercise and mode of transport, so I've relied on my own feet as often as possible since then when travelling around London.

Personal trainer Sophie Allin stressed to me that everyone should make an effort in this regard: "Walking strengthens the heart, improves circulation, helps lower blood pressure, reduces symptoms of anxiety by releasing endorphins and helps to regulate weight." That it is "natural movement for the human body" and therefore you risk injury far less than with intense exercise, with or without equipment.

© The Standard Ltd

Prepared for the Evening Standard by Madeleine Spencer.