18 ways to improve your health
This gives your brain the chance khổng lồ get the signal that you’re full, so you’re less likely khổng lồ overeat. Và if you take it slow, you’re more likely lớn think about what you’re eating và make sensible, healthy choices.
It’s not about how many people you know or how often you see them. What matters is a real connection with others. It can make you happier, more productive, và less likely to lớn have health problems. So điện thoại tư vấn up a friend and go khổng lồ dinner, or join a team or club khổng lồ make some new ones.
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If you like orange juice, have an orange instead. Even 100% pure juice loses nutrition when you process it, and it can put a lot of hidden sugar in your diet. On the other hand, actual fruits are good sources of vitamin C, potassium, fiber, and folic acid. & they’re low in fat, sodium, & calories.
It’s a time when you can bond with family and friends, which is good for your mental & physical health. People who take more vacations live longer and are less likely lớn have heart disease & other health problems.
It’s not as clear-cut as it sounds. You definitely want to keep an eye on trans fats, which are added khổng lồ some foods (like frozen pizza and baked goods) to keep them fresh. They’ve been linked khổng lồ heart disease. But some fat -- from dairy, whole eggs, fish, avocado, or nuts, for example -- is good for you as part of a balanced diet. & high-fat dairy may even help you thất bại weight better than low fat. This may be because the fat satisfies your hunger better than other calories.
Yes, we’re talking about alcohol, but please notice the “a drink” part: two a day at most for men, one at most for women. More than that and the health benefits move quickly in the opposite direction. But a little alcohol can be good for your heart health, your găng level, and even your sex life.
We all have bức xúc in our lives. It makes your muscles tense & your heart race. If this happens a lot -- during your daily commute, for example -- & you don’t handle it well, it can cause serious health problems, including high blood pressure, ulcers, and heart disease. So take time lớn breathe, vì chưng something that calms you, và try to accept what you cannot change -- like rush-hour traffic.
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Most of us get way more of it than we need. It’s not just the added calories và the lack of nutritional value: It also can make your blood sugar spike & then crash, và that leaves you tired, hungry, and irritable -- “hangry.”
Exercise is a proven way lớn improve your health, your mental well-being, & even your libido. You don’t have to lớn sign up for the thành phố new york Marathon -- just get your heart rate up for 30 minutes or so a few times a week. Gardening works, & so does a walk around the block. If you can’t make it a habit on your own, try to lớn make it social: Join a local sports league or plan regular runs with a friend.
If you work in an office, get up and walk around every hour or so, or try a standing desk for part of the day. You’ll burn more calories, improve your circulation, and stay more alert. It may even help prevent certain health issues, lượt thích diabetes & high blood pressure.
Kale, spinach, collards, Romaine, arugula, bok choy, broccolini -- make sure you get plenty of these leafy green vegetables. They’re chock full of nutrients, low in calories, và have loads of fiber, which fills you up và satisfies your hunger.
It keeps your mind sharp because it’s a skill that involves body toàn thân movement, và that’s especially good for your brain. It’s also social và can be lots of fun, which bring health benefits of their own. & you might not even notice that you’re exercising!
It’s linked lớn heart health, brain health, a long life, a strong relationship, and even happiness. Just keep it safe. Get tested for STDs & use condoms khổng lồ protect yourself & your partner against diseases and unwanted pregnancy.
A lack of sleep can lead to diabetes, heart disease, obesity, & depression. If that’s not enough reason to lớn get your ZZZs, it also causes car crashes and other accidents. Adults should get 7 to lớn 9 hours each night.
The sunlight helps mix your sleep clock & leads to more exercise. You’ll also get more vitamin D, which many Americans don’t get enough of. It’s important for cell function, mental health, and heart health. But don’t stay in the sun too long, và wear sunscreen. Too much sun is linked to lớn skin cancer.
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SOURCES:
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BMI Lab: “Relation of Red Wine With Testosterone.”
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ChooseMyPlate.gov: “Why is it important khổng lồ eat fruit?”
European Heart Journal: “Replacing sitting time with standing or stepping: associations with cardio-metabolic risk biomarkers.”
European Journal of Nutrition: “The relationship between high-fat dairy consumption and obesity, cardiovascular, và metabolic disease.”
Harvard Health Publications: “A prescription for better health: go alfresco,” “Dancing and the Brain,” “Alcohol: Balancing Risks & Benefits,” “Why eating slowly may help you feel full faster.”
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Nutrition (Journal): “Fructose nội dung in popular beverages made with và without high-fructose corn syrup.”
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SELFNutritionData: “Fullness Factor.”
Society for Personality và Social Psychology: “Couples Who Have Sex Weekly Are Happiest.”
The Journal of Sexual Medicine: “The Relative Health Benefits of Different Sexual Activities.”
