7 Healthy Habits for a Healthy Life
It's a truism: most of us want to live long, happy, successful, and healthy lives.
Unfortunately, in our quest for success, we often take shortcuts with our health and end up suffering from various ailments and disabilities that we could have avoided.
It doesn't have to be this way. While many of us lead stressful and demanding lives, by making a few adjustments here and there, we can develop habits that will help us live healthier and more productive lives .
There is no shortage of information available on tips for living a healthy lifestyle.
One book we looked at offered no fewer than 107 healthy habits!
We're not going to be that exhaustive, but we've highlighted the seven most common healthy habits that everyone should be able to incorporate into their daily lives.
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Get some exercise
Regular exercise is probably the closest thing you can get to a fountain of youth.
According to the National Cancer Institute, regular exercise helps control weight, maintain healthy bones, muscles and joints, and reduce the risk of high blood pressure, heart disease and diabetes.
Additionally, approximately 260,000 deaths per year in the United States are attributable to lack of physical activity.
Many exercise authorities suggest getting 30 minutes of exercise, 5 to 6 days a week, giving your body one day of rest and recovery.
Exercise doesn't have to be a gut-wrenching, Ironman-type experience.
Something as simple as a brisk 30-minute walk can do wonders for your health and literally add years to your life.
And you can supplement it by taking the stairs at work, taking a 10- to 15-minute walk during lunch, or having a small pedaling device at your desk.
The key is to find an exercise that you enjoy, not something that is a nightmare.
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Always eat breakfast
Research shows that people who eat breakfast tend to absorb more vitamins and minerals and less fat and cholesterol.
Eating foods high in fibre and protein will help you feel full and energised. These include whole grain cereals and breads, low-fat milk, fruit and yoghurt.
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Eat healthy throughout the day
This habit includes eating more fruits and nuts and avoiding sugary drinks and snacks.
At mealtimes, leboxdufitness recommends eating a portion of fish twice a week.
In addition to being a rich source of protein, oily fish (mackerel, salmon, lake trout, herring, sardines and albacore tuna) contain omega-3 fatty acids which reduce the threat of heart disease.
Don't forget portion control. If you want to live to 100, opt for larger portions of fruits and vegetables that are rich in vitamins, minerals, and fiber, and eat smaller portions of higher-calorie foods that are high in sugar and fat.
And chew your food! Many nutritionists recommend chewing each bite 20 to 30 times to make it as digestible as possible.
Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes about 20 minutes for the stomach to signal to the brain that it is full.
Finally, another word of caution regarding healthy eating habits: beware of artificial sweeteners.
A 10-year study by researchers found that artificial sweeteners may be associated with an increased risk of obesity, long-term weight gain, diabetes, high blood pressure and heart disease.
"Most people who consume artificial sweeteners do so believing that these products will help them avoid weight gain, diabetes and heart disease. Yet we see the opposite association in multiple studies."
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Stay hydrated
It is extremely important to consume adequate amount of water because every cell, tissue and organ in our body needs water.
Traditionally, we are told to drink eight glasses of water a day, an amount that has never been medically proven.
It might be wiser to try to drink enough water so that you urinate once every 2 to 4 hours and the urine is light in color.
To help develop and maintain this habit, there are many devices, from "smart bottles" to numerous free apps, readily available to help you stay hydrated.
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Don't neglect dental hygiene
At the end of a long day, how many people take the time to floss? Some studies indicate that regular flossing could add more than 6 years to your life.
Why? The theory is that the bacteria that produce plaque enter the bloodstream and are somehow associated with the inflammation that blocks blood vessels and causes heart disease.
So make it a habit to floss at bedtime and add years to your life.
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Sleep well
Sleep is essential to our well-being. While we sleep, the brain clears the debris of the workday while resetting and restoring neural networks so they can function fully when we wake up.
We all know the most common effects caused by lack of sleep: drowsiness, fatigue, lack of concentration and forgetfulness.
But the consequences of lack of sleep can go far beyond the known effects and have lasting effects on your brain.
A recent study from Italy suggests that constant lack of sleep could cause the brain to start self-destructing.
To put it simply, the Italian researchers worked with mice, some of which were given as much sleep as they wanted while others were subjected to extreme sleep deprivation.
They then studied the activity of glial cells, which act as the brain's gatekeepers, sweeping away unnecessary brain cell connectors (a kind of brain waste) so that the brain continues to function normally.
They found that glial cells were much more active in sleep-deprived mice, and it's possible that this hyper-scanning/destructive activity could contribute to Alzheimer's disease and other brain disorders.
To avoid this potential threat, get into the habit of getting 7 to 9 hours of sleep.
If you have trouble falling asleep, avoid the TV, laptop, cell phone and other devices at bedtime and give your brain some real downtime.
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Challenge yourself
We all tend to do the same things day in and day out, but to keep your body and mind agile, make it a habit to take on challenges.
And don't feel embarrassed about not being an expert. Remember that every expert was once a beginner.
Take art classes and find your inner Van Gogh.
How about learning another language? Your local library probably offers free language programs for its members.
And there are plenty of free online language apps, like Duolingo, to help you.
Have you never had the opportunity to play a musical instrument? Get yourself a harmonica for less than $30, along with some instructional CDs. By practicing for about thirty minutes a day (an excellent relaxation therapy), you will soon be astonishing your friends with the beautiful songs you can play.
As we said, the list of healthy habits is practically endless. We believe these suggestions will lead you to a healthier life, but you have to be true to yourself.
Find healthy habits that work for you, whether they're ours or others', and stick to them!
When is the best time to exercise?
We've stressed the importance of exercise as a healthy habit, but this raises a question.
What is the best time of day to exercise, morning or afternoon/evening?
In fact, as researchers at healthline.com point out, either of these times may be justified.
Morning workout
The benefits of a morning workout include:
You get your workout in before 9am, accomplishing something some people won't accomplish all day, which is a huge ego boost.
You also start the day with a brain loaded with endorphins, chemicals that leave you feeling happy and relaxed.
You burn more fat. People who start their exercise program on an empty stomach burn about 20% more body fat than those who exercise later in the day.
Morning exercise boosts your metabolism, which means you'll burn calories throughout the day as you consume them.
Morning exercise helps many people get better quality sleep at night, while an evening workout that stimulates your system can make it harder to fall asleep.
Afternoon/Evening Training
The advantages are as follows:
You can probably sleep more in the morning.
Your body temperature peaks between 2 and 6 p.m., and this elevated temperature optimizes your muscle function and strength, as well as your endurance.
Oxygen uptake kinetics are faster in the evening, meaning you use your resources more slowly and efficiently than in the morning.
In the afternoon or evening, your reaction time is fastest, while your heart rate and blood pressure are lowest, reducing your risk of injury while improving your performance.
So the choice is really yours, as you can argue for either, and things like your schedule and personal preferences will factor into your decision.
The main thing is to get off your couch, get outside and start moving!
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