100 searchable tips on almost every MIND | POSITIVITY topic!     (Search box allows multiple terms)

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MAIN TIPEXPLANATION
RelaxStress is bad for our health in many ways, but it’s also an enemy of weight loss.
Boo for stress! when you stress yourself out your body produces a shot of adrenaline and cortisol to deal with the perceived flight-or-fight situation.
The adrenaline leaves your system pretty quickly, but it’s the cortisol which hangs around for longer stimulating insulin, which in turn can result in an increase in appetite.
Not only that, a swedish study has found that cortisol may also lead to increased fat storage around the abdomen.
Lack of sleep has also been found to increase cortisol levels.
Uh-oh.
So make sure you take time to relax during your day, or make a little me-time in the evenings where you won’t be disturbed, do some yoga in the mornings or even try meditating.
Not only will you be more mentally calm and able to deal with life, but you’ll look better while you do!
[ref: fitbodyhq.com]
Go nuts!Nuts are jam-packed with healthy compounds, from healthy fats and antioxidants to essential minerals and vitamins.
Research is showing that for weight loss, eating bigger portions of healthy foods is actually more important than dieting because, simply put, you’ll have less room and less inclination to eat junk food when you’ve already got a belly full of the healthy stuff.
Nuts are a great for this, because they are high in fibre and slow to digest, plus the healthy fats help make you feel full.
Remember, we’re not talking about the roasted, salted kind – keep your nuts natural and grab a handful to snack on before you go out to keep hunger at bay.
[ref: fitbodyhq.com]
Laugh!You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of lower stress), but did you also know that british researchers have found that 1 hour of intense laughter burnt up to 120 calories – that’s a pretty good workout! so if you’re going to watch tv, make sure you watch the sitcoms, grab some healthy snacks and ditch the remote – your waist will thank you.
[ref: fitbodyhq.com]
Don’t be in such a hurryI find that those pushing to lose weight as fast as possible not only do this to an unsustainable degree (potentially picking up bad habits and experiencing somewhat of a burnout), but they also put needless stress on themselves with the scale doesn’t read what they’d like it to, 3 times a day.
The stress can actually inhibit weight loss.
Research a good plan for yourself, make the change and adopt new habits that allow for a slow steady loss of weight, all the while experimenting and tweaking to refine it and improve it.
Slow and steady wins the race!.
[ref: cutthekillercarbs.com]
Never eat past dinner timeYou really do sleep better on an empty stomach.
And sleep is tremendously important – research has shown that people who get fewer hours (or lower quality) of sleep are more likely to be overweight or obese.
It doesn’t help your stress levels, either.
[ref: weightcrafters.com]
Load your iPod with upbeat musicResearch shows that music with 180 beats per minute will naturally help you increase your workout pace.
And getting lost in a good playlist can take your mind off the work you’re doing.
[ref: weightcrafters.com]
Go for dark chocolate vs. milk chocolateChocolate isn’t evil by itself – it’s all the added sugar that really tips the scales on america’s favorite flavor.
Research shows that dark chocolate can actually be beneficial to your health, reversing the metabolic effects of stress and slowing the abs.
[ref: weightcrafters.com]
fill up on soup firstIn a 2007 study published in appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%.
The type of soup didn't matter in the study—all kinds led to consuming fewer calories.
That said, your best bet is a broth.
[ref: health.com]
Keep your stress in checkStress makes you feel crummy all around, and can also take a toll on your weight.
The stress hormone cortisol has been shown to make you hungrier, drive cravings for junk food, and make your body cling to belly fat.
One ohio state university study also re.
[ref: health.com]
Eat in a stress-free environmentIf you can see a stack of bills waiting for you on the counter or a to-do list taped to the fridge while you're eating, you are setting yourself up to eat more.
According to a study in psychological reports, people who ate in a relaxed environment ate 18%.
[ref: health.com]
CoffeeGood news for java lovers: the caffeine in coffee could speed up your metabolism and help your body burn slightly more calories (about 26 per cup).
A study in physiology & behavior found that the average metabolic rate of people who drank caffeinated coffee was 16% higher than those who drank only decaf.
Just be mindful of how much cream and sugar you add to your cup, which could offset any health benefits the beverage provides.
[ref: health.com]
Sniff a banana, an apple, or a peppermint when you feel hungryYou might feel silly, but it works.
When alan r.
Hirsch, md, neurological director of the smell & taste treatment and research foundation in chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each.
One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
Use these other tricks to become a more mindful eater.
[ref: rd.com]
Eat in front of mirrors and you’ll lose weightOne study found that eating in front of mirrors slashed the amount people ate by nearly one-third.
Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
Try more easy mind tricks that help you lose weight.
[ref: rd.com]
Eat MindfullyWe know you love binge watching game of thrones, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television.
Why? carolyn brown, ms rd of foodtrainers told us that in addition to commercials of unhealthy food and drinks increasing our cravings, tv is so distracting that it makes it harder to realize when we’re actually satiated.
Science agrees with brown: a study in the american journal of clinical nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.
[ref: eatthis.com]
Get Smaller PlatesUseThe bigger your plate, the bigger your meal, brown reminds us.
How so? while smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating.
In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls.
Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! to kick even more calories to the curb, use small red plates.
Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal appetite.
Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.
[ref: eatthis.com]
Hide Your VicesOut of sight, out of mouth? simply reorganizing your pantry staples could translate into serious calorie savings.
A study published in the journal of marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones.
For this reason, many nutritionists suggest keeping indulgent foods in the pantry on a high shelf so that you’re less apt to mindlessly grab them.
[ref: eatthis.com]
Tap Into Your EmotionsIn a 2015 orlando health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success.
Sounds common, but here’s the kicker: only one in 10 of the survey respondents noted their psychological well-being as part of the equation—and it’s likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back.
Yikes! to unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood.
Then, look for unhealthy patterns, which can help you recognize specific emotional connections you have with food.
Once you’re more aware of these connections, it will be easier to adopt healthier eating patterns.
Do you always reach for something sugary when you’re stressed or devour fries when you’re sad? instead, try more productive ways to cope, like going for a brisk walk or texting a friend.
[ref: eatthis.com]
Spread Out Your ProteinDiet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss.
So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? unfortunately, there’s more to it than that.
According to university of texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on.
If you’re like most americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis.
Luckily, fitness-minded friends, the fix is a simple one: just distribute your protein intake evenly throughout the day.
The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down.
To hit the mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!.
[ref: eatthis.com]
And Black Tea“oolong, or ‘black dragon,’ is a kind of chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat.
A study in the chinese journal of integrative medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits,” kelly choi, author of the 7-day flat-belly tea cleanse tells us in how to lose 10 pounds fast.
[ref: eatthis.com]
Take The StairsBoarding the elevator may be a mindless act, but taking the stairs instead could actually work wonders for your waistline.
According to a university of new mexico health sciences center study, a person who weighs 150 pounds could lose about six pounds per year just by climbing up two flights of stairs daily.
[ref: eatthis.com]
Manage StressA study in the american journal of epidemiology found that dealing with work-, finance-, or relationship-related stress can pack on the pounds.
When you’re stuck in a hair-pulling situation, your body releases the stress hormone cortisol, which stores abdominal fat.
Next time you find yourself overwhelmed, try these 20 ways to strip away stress.
[ref: eatthis.com]
Eat From Small Plates…Research has shown that people tend to underestimate the amount they eat from large plates and bowls.
When given the same portion of food, people ate less when served on a small plate instead of a large one.
Scientists believe that a fuller plate tricks the mind into believing you’re eating more.
[ref: naturallivingideas.com]
Join a Yoga ClassTo de-stress and tone up in one, try a course of yoga.
A 2012 study of obese post-menopausal women found that 16 weeks of yoga ‘significantly decreased’ body weight, percentage of body fat, lean body mass, body mass index, waist circumference and visceral fat!.
[ref: naturallivingideas.com]
Pistachio NutsIn-shell pistachio consumption slows down calorie intake according to two studies.
The first study found that those who had to shell their nuts before eating ate 41% fewer calories than those who consumed shelled pistachios.
The second showed that the mound of empty pistachio shells can remind you exactly how many nuts you have eaten! those who could see their empty shells ate 22% less than those who couldn’t.
[ref: naturallivingideas.com]
but don’t sleep too muchExcessive sleeping can cause weight gain, too.
Canadian researchers showed that if you are a long-duration sleeper, you are 21% more likely to become obese.
However, this increases to 27% if you’re a short-duration sleeper.
Try to relax before bed, and manage your sleep pattern so that you’re not under- or over-sleeping.
[ref: phenq.com]
those nights out are full of caloriesThere is conflicting evidence as to whether alcohol alone will cause weight gain, but some types of alcohol have a high calorie content, so it’s important to monitor your intake.
You can still enjoy a good night out, but be mindful of your drink.
Simple changes like having a sugar-free mixer and ditching the late-night takeaway can make a big difference.
[ref: phenq.com]
think positiveA study in the american journal of clinical nutrition found that many people thought that losing weight was harder than maintaining their weight loss.
Starting a diet can feel like a chore, but discovering new, healthy recipes can actually be a lot of fun.
Do some research, buy some new recipe books, have cooking days with your friends, make dinner for someone special.
Eating healthily has never been so much fun!.
[ref: phenq.com]
be kind to yourselfIt’s easy to berate yourself every time you slip up.
So, you ate a pack of cookies? you’re only human; cookies are bound to happen.
In fact, research suggests that self-compassion can help improve your relationship with food, helping to reduce the risk of disordered eating habits.
Remember to give yourself a break!.
[ref: phenq.com]
stay positiveMany of us demonize certain foods, and even punish ourselves for indulging.
Instead, positive messages like “i can control my eating” or “i’m proud that i ate responsibly today” can reframe our relationship with food.
Research shows that positive expectations are also associated with weight loss.
[ref: blog.myfitnesspal.com]
use an app to track your progressA recent study found that using a mobile device was more effective in helping people lose weight than tracking diets on paper.
Apps like myfitnesspal help users track daily activity and food intake.
Tracking with the help of apps may help you regulate behavior and be mindful of health and fitness choices.
[ref: blog.myfitnesspal.com]
Overcome Your LimitsYour limits are just in the mind.
Whether you say you can’t do it, or you can do it, either way, you are correct.
There is a time when every person has to overcome a plateau, where growth just seems to stagnate.
That is when you have to push yourself extra hard, change your routine slightly and follow what good you have been doing.
Perhaps you would have to push yourself harder by increasing the toughness you are working.
If you are performing standard crunches, do weighted crunches.
Hold your planks for more amount of time.
Use resistance bands for added tension to the muscles
[ref: wiki-fitness.com]
Freshen Your Breath and Your MusclesConsider including peppermint in your pre-workout snack or drink.
In a small study published in the journal of the international society of sports nutrition, men drank 2 cups water with 0.
05 milliliters (basically, a drop) peppermint oil mixed in and then ran on a treadmill to test their stamina and power.
The mint appeared to help relax muscles, boost oxygen to muscles and the brain, and elevate pain threshold, leading to improved overall performance.
[ref: shape.com]
Seek Out Text SupportIf you thought texting changed your love life, imagine what it could do for your waistline.
When people received motivational text messages promoting exercise and healthy behaviors twice a week (i.
E.
, “keep in the fridge a ziploc with washed and precut vegetables 4 quick snack.
Add 1 string cheese 4 proteins”), they lost an average of about 3 percent of their body weight in 12 weeks.
Participants in the virginia commonwealth university study also showed an improvement in eating behaviors, exercise, and nutrition self-efficacy, and reported that the texts helped them adopt these new habits.
Find health-minded friends and message each other reminders, or program your phone to send yourself healthy eating tips.
[ref: shape.com]
Muscle Over MindIf you usually head to the gym after work, take heed: mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a medicine & science in sports & exercise study.
When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game.
So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: you can! [tweet this motivation!].
[ref: shape.com]
Melt Fat on the MatVinyasa and power may not be the only forms of yoga that will get you closer to that long, lean, limber look.
Research presented at the 73rd scientific sessions of the american diabetes association found that restorative yoga—which focuses more on relaxing and stress-reducing movements rather than a challenging flow or balancing poses—burns more subcutaneous fat (the kind directly under your skin) than stretching does.
By the end of the yearlong study, yogis who practiced at least once a month lost an average of about three pounds, nearly double the amount lost by those who only stretched.
So if you don’t feel up for a more athletic yoga class, ease your way into a practice with a gentle one.
[ref: shape.com]
Don’t Get Too App-yDownloading that new weight-loss app may not be as beneficial as you think.
A study published in american journal of preventive medicine rated the top 30 weight-loss apps using criteria set by the centers for disease control and prevention’s diabetes prevention plan, which consists of 20 behavior-based strategies, including willpower control, problem solving, stress reduction, motivation, and relapse prevention.
Twenty-eight of the programs offered 25 percent or fewer of these essential tummy-trimming tactics.
If you’re into tech, use your apps to log food and share your progress on social networks, but don't rely on either too heavily to make lasting lifestyle changes.
[ref: shape.com]
Don't Drink Calories, Including Sugary Soda and Fruit JuicesSugar is bad, but sugar in liquid form is even worse (50).
Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving (51).
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke (52).
Eat whole fruit, but use fruit juice with caution (or avoid it altogether).
[ref: healthline.com/]
Use technologyKeep your eyes and ear open for all kinds of technology and research in the fitness industry.
[ref: food.ndtv.com]
Be mindful of what you are eatingBe mindful of what you are eating.
Keep a food journal or diary.
Seeing it in writing always gives it weight and helps reveal patterns or triggers.
[ref: zenhabits.com]
Eat the bulk of your meals in the morningThen eat progressively less throughout the day.
A study published in the journal of nutrition showed that eating most of your calories earlier in the day positively influences weight changes.
[ref: menshealth.com2019]
Laugh oftenA study presented at the european congress on obesity found those who laughed hard for approximately 10 to15 minutes each day burned an additional 10 to 40 calories/day.
Multiply that by 365 and those calories can add up!.
[ref: menshealth.com2019]
Get active friendsIf your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy.
Research has suggested that friends enhance (or can hurt) success.
Join a running club or other group focused around physical activity.
[ref: menshealth.com2019]
Add Some Lemon to Your LifeNot only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss.
Just one of the citrus fruits contains an entire day's worth of vitamin c, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage.
Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller for longer.
According to a study published in the journal of the american college of nutrition, participants who ate just 5 grams of pectin experienced more satiety.
[ref: eatthis.com]
Host a Melon BanquetWhile all fruits are healthy, a handful of them reigns supreme when it comes to frying fat and de-bloating your belly.
University of kentucky researchers found that eating watermelon can lower fat accumulation, while another group of great minds discovered that honeydew can banish water retention and bloating.
Spend ten minutes chopping up these slimming fruits for the week ahead.
Enjoy them solo as a snack, throw them into yogurt or add them to salads.
[ref: eatthis.com]
Sprinkle Some Cilantro on Your MealCilantro, though polarizing in terms of taste, contains a unique blend of oils that work much like over-the-counter meds to relax digestive muscles and alleviate an "overactive" gut.
A study published in the journal digestive diseases and science found that patients with ibs benefited from supplementing with cilantro as opposed to a placebo because their bellies weren't as bloated.
[ref: eatthis.com]
LOLLaughter may not be the best medicine for everything, but if you're trying to slim down, feel free to let out a chuckle or two.
According to a study published in the international journal of obesity, laughing can increase your basal energy expenditure and resting heart-rate by up to 20 percent, so go ahead and pull up an amusing youtube video.
[ref: eatthis.com]
Take Part in an Outdoor WorkoutLeaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits.
Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside.
According to a study published in environmental science and technology , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.
[ref: eatthis.com]
Beware of BoredomBoredom isn't just bad for your brain, it's also bad for your waistline, especially if you're trying to shed some pounds.
According to a study in the journal of health psychology , boredom actually strips you of your ability to make smart food choices; you become an "emotional eater," what's more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would.
To stave off boredom, try taking a walk or relaxing with a good book.
[ref: eatthis.com]
Leave Notes for YourselfWe've already established that friends and family play a key role in motivating you to get in shape and maintain a healthy lifestyle, but it's also crucial for you to be your own driving force.
Luckily, research has shown that doesn't need to require a tremendous amount of effort.
According to a 2015 study in the journal of marketing research , subtle, even subliminal, messages may be more effective at helping us stick to a healthy eating regimen than ongoing, conscious focus.
The research showed that people who receive reinforcing notes urging them to eat healthily were more likely to make smarter choices than those who tried to keep their goals top of mind at all times, so grab some post-its and start crafting motivational messages!.
[ref: eatthis.com]
Steer Clear of Take-OutEven if you don't typically order take-out, research suggests that just the mere presence of take-out food increases your risk of being overweight.
One study printed in the british medical journal found that just having a lot of take-out options near your work or along your commute to work makes you twice as likely to be obese.
Though you obviously have little control over what kind of establishments populate where you live and work, this is just another reason to practice healthy eating as often as you can.
[ref: eatthis.com]
Go GardeningOf all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial and relaxing options.
Research conducted by the university of utah shows that people who garden are about 11 to 16 pounds lighter than those who don't, so throw on some gardening gloves and get to planting.
For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.
[ref: eatthis.com]
Color Code Your SnacksYou can avoid a mindless binge by adding visual traffic lights to your snack.
Researchers at the university of pennsylvania and cornell university gave one set of students a bowl of uniform yellow chips, while another group had their regular snack layered with differently colored chips.
Students who had their snack segmented ate 50 percent less than those with a uniform bowl.
[ref: eatthis.com]
Stretch your telomeresTelomeres are the protective caps on the ends of our chromosomes that dictate how long cells live.
Short telomeres are linked to a host of age-related diseases and conditions, but a small study shows that positive changes in four key areas—your diet, exercise, stress management, and social support—may lengthen telomeres.
“our genes—and our telomeres—are not necessarily our fate,” says lead author dean ornish, md, a uc san francisco clinical professor of medicine, and founder and president of the preventive medicine research institute in a news release.
“so often people think, ‘oh, i have bad genes, there’s nothing i can do about it.
’ but research indicates that telomeres may lengthen to the degree that people change how they live.
” learn more anti-aging secrets that could add years to your life.
[ref: thehealthy.com]
Get the HPV shotCervical cancer is a completely preventable disease thanks to screening and the human papillomavirus (hpv) vaccine, stresses kathleen schmeler, md, associate professor of gynecologic oncology and reproductive medicine, the university of texas md anderson cancer center in houston.
“the vaccine is recommended for all boys and girls, ideally at the ages of 11 or 12, and is a safe and effective cancer prevention vaccine.
”.
[ref: thehealthy.com]
Stand your groundDon’t back down, research shows that a stubborn disposition may give you an important edge—a longer life.
The study authors believe that stubborn peeps are less likely to care about what others think of them and, in turn, may have less external stress about it.
Looking to live a more stress-free, happy life yourself? these tips for being happier without really trying may help.
[ref: thehealthy.com]
Reach out and touch someoneFeeling lonely may be as deadly as smoking 15 cigarettes per day, says doug nemecek, md, chief medical officer for behavioral health at cigna.
“studies continue to show the profound and damaging effects it can have on both mind and body.
” combat loneliness by calling a friend or family member to say hi or schedule a lunch or visit.
Check out more tips on how not to feel lonesome.
[ref: thehealthy.com]
C’mon get happyIf you’re a glass-half-full sort of person, you may live longer than your pessimistic cronies.
A recent study from harvard found that people who scored highest on measures of optimism had a 16 percent lower risk of death from cancer, a 38 percent lower risk of death from heart disease and respiratory disease, and a 39 percent lower risk of dying from stroke.
The researchers believe that having a positive outlook makes you more likely to engage in healthy behaviors like exercising and eating right.
[ref: thehealthy.com]
Get hitchedMarried people may live longer than non-married folk, according to a study from duke university in durham, north carolina.
People who never married were more than twice as likely to die early than those who had been in a stable marriage throughout their adult life, the study showed.
The so-called “marriage protection hypothesis” suggests that you are more likely to take better care of yourself when you have someone else who counts on you and reminds you about important health screening tests or wearing a seat belt.
The emotional and social support in a marriage can also help buffer you from the negative effects of stress.
Here are more little-known ways marriage affects your health.
[ref: thehealthy.com]
Go darkChocoholics rejoice! dark chocolate—with a minimum of 70 percent cacao—can lower stress and inflammation and improve mood, memory, and immunity, according to two new studies presented at the experimental biology 2018 annual meeting in san diego.
“these studies show us that the higher the concentration of cacao, the more positive the impact on cognition, memory, mood, immunity and other beneficial effects,” says study author lee s.
Berk, drph, associate dean of research affairs at the school of allied health professions and a researcher in psychoneuroimmunology and food science from loma linda university in loma linda, california.
, in a news release.
This is what happens to your body when you eat chocolate.
[ref: thehealthy.com]
Extend your vacayVacations are a great way to relieve stress and may add years to your life, according to a study presented at the european society of cardiology.
In this ongoing study, when researchers did a 15-year follow up with men getting care for heart trouble.
They found that guys who took less vacation time had a 37 percent greater chance of dying compared to men who took more than three weeks of vacation, annually.
“in our study, men with shorter vacations worked more and slept less than those who took longer vacations.
This stressful lifestyle may have overruled any benefit of [treatment],” says study author timo strandberg, md, phd, a professor of geriatric medicine at the university of helsinki, finland, in a news release.
[ref: thehealthy.com]
Stand moreThree times as many office workers are using standing desks these days, according to a report from the society for human resource management.
That’s huge: among people using adjustable workstations that allowed them to shift between standing and sitting, 65 percent reported increased productivity, and 65 percent said that the standing desks positively impacted their health outside of the workplace.
“this study found adjustable workstations beneficial in reducing sedentary behavior both in and outside of the workplace.
In addition, these behavioral changes were sustained over time and were associated with more energy, less muscle pain, and more awareness of standing posture,” says elizabeth garland, md, ms, associate professor in the department of environmental medicine and public health at the icahn school of medicine at mount sinai in new york city, in a news release.
[ref: thehealthy.com]
Just say no to “ultra-processed” foodsPeople who eat ultra-processed foods—things like american cheese, cured meats, packaged snacks, and boxed meals—have a higher risk of cancer, according to a study in the bmj.
Exactly how much higher? eating just 10 percent more ultra-processed foods equaled more than a 10 percent increase in risks of overall cancer and breast cancer, the study showed.
The findings are a reminder to eat more “minimally processed foods,” as the study authors say: aim for fewer or single ingredient foods like fresh produce, rice, meat, and eggs.
The study even found that some processed foods like canned vegetables with added salt and canned fruits with added sugar were fine.
[ref: thehealthy.com]
Slash caloriesEating fewer calories has been shown to increase longevity in multiple studies.
The calerie (comprehensive assessment of long-term effects of reducing intake of energy) study is the first human trial looking at this approach.
The results, which were published in a special issue of the journals of gerontology, series a: biological sciences and medical sciences, show that eating fewer calories (without becoming malnourished, of course) is tolerable and has positive effects on many markers of disease risk.
In fact, the authors identified a slower pace of aging among the individuals in the caloric restriction group.
Study participants were tasked with reducing their daily calorie intake by 25 percent compared to what they usually eat.
“caloric restriction has been shown to be effective in delaying aging in multiple species and the results in humans look equally promising,” says biological sciences co-editor-in-chief rozalyn m.
Anderson, phd, fgsa, who leads the metabolism of aging research program at the university of wisconsin-madison, in a news release.
“indeed for many studies, caloric restriction is used as the gold-standard for enhanced longevity against which new drugs and anti-aging strategies are measured
[ref: thehealthy.com]
Find reasons to laughIn a 2012 study published in the journal aging, researchers from the albert einstein college of medicine and yeshiva university identified certain personality characteristics that a group of 243 centenarians had in common.
Among them? a love of laughter.
“they considered laughter an important part of life,” the lead researcher said.
[ref: huffingtonpost.co.uk]
Be happyA 2011 study published in the journal proceedings of the national academy of sciences found that among older people, the group that scored as “happiest” (having the highest “positive affect”) had a death rate of 3.
6 percent -- less than half the death rate of the unhappiest group, which was 7.
3 percent.
[ref: huffingtonpost.co.uk]
Be optimisticThe same 2012 aging study that pointed to enjoying laughter as a possible factor in longevity also found that optimism was a personality trait linked to longer lifespans.
“when i started working with centenarians, i thought we'd find that they survived so long in part because they were mean and ornery," study author nir barzilai, md, of the albert einstein college of medicine, said in a statement when the findings were released.
"but when we assessed the personalities of these 243 centenarians, we found qualities that clearly reflect a positive attitude towards life.
Most were outgoing, optimistic and easygoing.
".
[ref: huffingtonpost.co.uk]
Enjoy a cup of (Greek) joeA daily cup of antioxidant- and polyphenol-rich greek coffee could be the secret to living long, according to a study in the journal vascular medicine.
Researchers from the university of athens medical school conducted their study on 71 men and 71 women who live on the greek island of ikaria -- an island where residents tend to live to age 90 or more -- and found that those who drink boiled greek coffee on a daily basis had better endothelial functioning than those who drank other kinds of coffee.
[ref: huffingtonpost.co.uk]
Make healthy changes in your life (starting today)Adjusting your daily habits so that you eat whole foods, exercise, meditate and lean on your support system might potentially reverse cell aging.
A recent study in the journal lancet oncology showed that making these healthy changes to your life is associated with longer telomeres, which are the "caps" at the ends of chromosomes; shorter telomeres have been linked in past research to cell aging, as well as higher risks of age-related diseases.
While the study didn't show that healthy lifestyle changes can actually make you age backward, we'll take any news we can get that positive lifestyle choices actually pay off for our bodies.
[ref: huffingtonpost.co.uk]
Don’t dread getting olderTurns out, your outlook on aging might play a role in the number of birthdays you celebrate.
According to a study published in the journal of personality and social psychology in august, adults who developed positive attitudes about getting older lived more than seven years longer than those who had negative attitudes.
Think of each candle as an accomplishment!.
[ref: huffingtonpost.co.uk]
Take a cue from the Latino communityResearchers call it the “hispanic paradox”: despite lower average income, health insurance, education and other measures of socioeconomic status, people who identify as hispanic live an average 2.
5 years longer than the overall american average, according to government research.
Why? researchers aren’t sure, but one theory relates to the influence of traditional latin american values, like family togetherness.
Reported new america media: a smattering of evidence suggests that many latino community environments discourage high-risk behaviors, such as excessive smoking, high alcohol consumption and heavy use of mind-altering chemicals that may threaten lifesp.
[ref: huffingtonpost.co.uk]
Go to churchCycladesattending weekly religious services can tack on an extra 1.
8 to 3.
1 years on to your life expectancy, according to a review of research published in 2006 in the journal of the american board of family medicine.
This longevity benefit could lie in church's stress-relieving benefits, though it's also possible that "being in a religious community helps you make meaning out of your life," the researcher of that study, university of pittsburgh medical center's daniel hall, told livescience.
[ref: huffingtonpost.co.uk]
Take offBook relaxin case you’re feeling particularly guilty about taking your vacation days, consider this: an analysis of the famed framingham heart study showed that the more frequently men took vacations, the longer they lived.
[ref: huffingtonpost.co.uk]
Get a petDogif you need another reason to get a pet -- besides, you know, unlimited adorableness and unconditional love -- consider this: research shows that both cat- and dog-owners tend to live longer than their petless peers.
One study found that owning a cat could cut your risk for heart attack by nearly one third.
Another discovered dog-owners (and even just dog-petters) cope better with depression and certain stress-related disorders.
And to reiterate: the cuteness!.
[ref: huffingtonpost.co.uk]
Eat broccoliBarack obama’s favorite food may help him hang around long enough to meet malia and sasha's grandkids.
One study found that those who munched on plants from the mustard family -- like broccoli, cauliflower and cabbage -- tend to live longer lives.
Researchers suggest this may be tied to the high vitamin c and nutrient count in these kinds of veggies.
Broc on, barack!.
[ref: huffingtonpost.co.uk]
Be a womanWomen live an average of five to 10 years longer than men in industrialized countries.
And 85 percent of centenarians are female, longevity researcher tom perls told time in 2008.
There's little conclusive evidence as to why, however.
A recent study suggested it may be because women have more robust immune systems.
Other theories have ranged from men experiencing more work stress to women choosing healthier nutrition habits.
[ref: huffingtonpost.co.uk]
SmileIt's not just that optimistic spirit that keeps you going.
The actual size of your smile might make a difference.
In a 2010 study, researchers examined smile intensity among a series of photos of baseball players from the 1950s.
Of the players who had died during the years 2006 to 2009, those with no smile in their picture lived an average of 72.
9 years.
The biggest smilers, on the other hand, lived 79.
9 years.
[ref: huffingtonpost.co.uk]
Get a Nobel PrizeMuch like olympians and oscar winners, the learned men and women who win the nobel prize have a leg up, longevity-wise, on the rest of us, according to research from cornell university.
They even have a leg-up on nobel finalists who do not win the actual prize, living one or two years longer, on average, than the runners-up.
One theory may be that nobel laureates have a perceived higher social standing than those who do not win.
The higher one’s social standing, the lower his or her stress, suggests this theory.
And that has a real advantage when it comes to longevity.
[ref: huffingtonpost.co.uk]
Believe in your own good healthResearchers often ask elderly patients to rate their own health.
Those who report feeling crummy actually have a higher risk of death than those who self-assessed as “excellent,” “good” or “fair.
” while much of that is likely because these people accurately assessed that they were unwell, it certainly doesn’t hurt to have a positive outlook.
[ref: huffingtonpost.co.uk]
Think aboutDeath.
It sounds counter-intuitive, but contemplating your mortality may actually help you live a longer life.
According to research in the personality and social psychology review, being self-aware about our inevitable passing impacts our compassion for others.
Even more, studies have shown that when we're reminded of death, we're more likely to make better decisions about our own health, like using sunscreen, smoking less and exercising more.
[ref: huffingtonpost.co.uk]
In the face of bad health, keep a positive attitudeIt's all about looking on the bright side! a recent study in the journal circulation: cardiovascular quality and outcomes showed that heart disease patients who keep positive attitudes are more likely to exercise and live longer than their less-positive peers.
The findings suggest that "we should focus not only on increasing positive attitude in cardiac rehabilitation, but also make sure that patients perform exercise on a regular basis, as exercise is associated with both increased levels of optimism and better health,” study researcher susanne s.
Pedersen, ph.
D.
, a professor of cardiac psychology at tilburg university, said in a statement.
[ref: huffingtonpost.co.uk]
Use your brain. Another long-life secret of the Okinawans is keeping their brains actively engaged with games and intellectual stimulation. A 2008 WebMD survey found that 89 percent of centenarians keep their minds activeAnother long-life secret of the okinawans is keeping their brains actively engaged with games and intellectual stimulation.
A 2008 webmd survey found that 89 percent of centenarians keep their minds active.
[ref: huffingtonpost.co.uk]
Don’t take work homeA 2018 study in the lancet showed that job stress may be leading men with cardiometabolic diseases (like insulin resistance or high blood pressure) to an earlier death—with a 68 per cent higher risk.
The same effect wasn’t seen in women.
Guys, stop checking work messages when you’re off the clock.
[ref: readersdigest.ca]
Keep an active sex lifeOr at the least, an active orgasm life, especially as you age.
One welsh study of men between the ages of 45 and 59 discovered that a “high orgasmic frequency” can lower mortality risk by as much as 50%.
Regular sex with a partner, meanwhile, reduces stress and risk of prostate cancer, while lowering blood pressure and improving mood.
[ref: insidehook.com]
Don’t stay in a stressful jobA study published in 2015 found that sticking with a tough job — with an unreasonable boss, little social support or looming layoffs — can literally take two years off your life.
A paycheck is a paycheck, but when a job starts exerting massive mental stress over you, the body can’t tell if the initial trigger is mental or physical.
It’ll fall apart either way.
[ref: insidehook.com]
Settle down near a body of waterTake a look at a map of the world’s blue zones.
Each is concentrated along a coastline.
Settling down by the sea — in a so-called “blue space” — has been linked to a 17% reduction in mortality rate.
One study suggested that living within 250 meters of a seaside environment helps reduce stress levels, with the smell and sounds offering a “wonderful tonic.
”.
[ref: insidehook.com]
Play board gamesPeople who regularly play non-digital games are more likely to score well on memory and thinking tests in their 70s, a study determined in 2019.
Games like cards, chess and crosswords aren’t just stress-relievers; they aid in cognitive function and slow down cognitive decline.
Fortunately, that holds true if you come to them later in life, too.
[ref: insidehook.com]
Listen to live music twice a monthTake the fortnight frequency with a grain of salt (it comes from a study commissioned by british entertainment operator o2), but we do know that live concerts are mindful, socially rich experiences.
Assuming you don’t need to binge drink or trip on acid every time you attend one, plugging concerts into the calendar each month is a great idea.
[ref: insidehook.com]
Show up to eventsResearchers are convinced: “social connections are probably the single-most important feature of living a long, healthy, happy life.
” showing up to functions with family and friends (as opposed to stressing out and skipping them) proves you can be a light, reliable presence in other people’s lives.
The invites will keep coming, and you’ll be better off for it.
[ref: insidehook.com]
Say yes to that extra cupCoffee does more than help you wake up; it also reduces your risk of stroke, diabetes and some cancers.
And in a 2015 study published in the journal circulation, harvard researchers discovered that “people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,” says coauthor walter willett, md mind you, a cup is 8 ounces, so your 16-ounce starbucks grande is really two cups by that measure.
[ref: aarp.org]
Get a friend with four legsA few studies on the link between pet ownership and health have found that owning a pet can reduce anxiety, lower blood pressure, even improve the odds of surviving a heart attack.
Now the american heart association has weighed in with a report published in the journal circulation that recommends owning a dog, in particular, for those seeking to reduce their risk of deadly heart disease.
Dog owners are more likely to be physically active and are also less vulnerable to the effects of stress, the report says.
[ref: aarp.org]
Find your purposeDo you wake up looking forward to something? in a 2014 study published in the lancet, researchers found that those with the highest sense of purpose were 30 percent less likely to die during the 8.
5-year study period.
In fact, doing something that matters — whether it’s helping your children or interacting in a community of like-minded folks — is correlated with seven extra years of life, according to researchers who study people in “blue zones,” areas of the world where folks live the longest.
[ref: aarp.org]
Keep watching LOL cat videosLaughter really is the best medicine, helping to reduce stress, boost the immune system, reduce pain and improve blood flow to the brain.
In fact, laughter has the same effect on blood vessels as exercise, report researchers from the university of maryland school of medicine in baltimore.
[ref: aarp.org]
Watch your grandkidsWhile babysitting every day is stressful, regularly watching the grands can lower your risk of dying by a third, according to a 2016 study published in evolution and human behavior.
That adds up to an extra five years of life, researchers say.
They speculate that caregiving gives grandparents a sense of purpose, and keeps them mentally and physically active.
[ref: aarp.org]
Make peace with familyWhile we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk.
Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the university of california, san francisco.
This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality,” says lead researcher elissa epel.
The remedy: come to peace with the people in your life.
Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
[ref: aarp.org]
Get fidgetyNever mind what your grade school teachers said; fidgeting is good.
A 2016 british study finds that sitting for seven or more hours a day increases your risk of dying by 30 percent — except among active fidgeters, who see no increased risk.
[ref: aarp.org]
Reduce common stressorsStress can actually cause the body to metabolize food more slowly, according to research published in the journal biological psychiatry.
To make matters worse, the food we crave when we're stressed out tends to be fatty and full of sugar.
Researchers say that the combination of high-cal cravings and a stress-induced, snail-paced metabolic rate can result in significant weight gain.
To increase your metabolism, fight stress with laughter.
Research shows that smiling and laughing causes levels of stress hormones to diminish.
[ref: eatthis.com]
Drink a glass of water in the morning when you wake upFor nutritionist lisa jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking.
Why? during sleep, your body's metabolic function slows down, and unless you wake up in the middle of the night to swig some water, you're not taking in any fluids.
Jubilee suggests completely rehydrating before stressing your body with any other food or drink.
"my clients who have implemented this report less bloating, more energy and a smaller appetite," she says.
Her motto for getting your inner furnace stoked and ready for the day: "rehydrate, then caffeinate!".
[ref: eatthis.com]
Eat three meals a dayBodybuilders have long sworn by eating every few hours to keep their muscles fueled, but don't discount the weight loss potential of three squares a day.
A study in the journal hepatology put two groups of men on weight-gain diets.
One group divided the calories among three small meals with snacks in between while the second group ate the same number of calories in three square meals.
While both groups gained weight, researchers found that belly fat—the dangerous kind that increases heart-disease risk—only increased in the high-meal frequency group.
[ref: eatthis.com]
Laugh moreIt's no joke: genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the international journal of obesity.
That means a 10-15 minute giggle fest could burn up 40 to 170 calories.
Let us hear you lol!.
[ref: eatthis.com]
Nibble on dark chocolateIn a study conducted by swiss and german researchers, lucky participants ate about 1.
5 ounces of dark chocolate daily for two weeks.
Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group.
Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz.
Should you think this is a license to go wild, take heed: we're talking small amounts of high-quality dark chocolate.
Researchers say 1.
5 ounces is enough.
[ref: eatthis.com]
Have a high-protein breakfastContrary to popular belief, researchers now say breakfast doesn't kickstart the metabolism and may not be the most important meal of the day.
A study in the american journal of clinical nutrition had more than 300 overweight participants consume diets that included either eating or skipping breakfast.
At the end of 16 weeks, dieters who ate breakfast lost no more weight than the breakfast skippers.
And a second study in the same journal found eating breakfast had zero impact on resting metabolism.
Breakfast is an ideal place to squeeze protein, fiber, and other nutrients into your day, but if the choice is a doughnut or nothing, opt for the nothing.
Start your day with lean protein, which burns twice as many calories during digestion as fat or carbs.
But don't stress about squeezing it in before 9 am.
[ref: eatthis.com]
Give Healthy Foods Prime Shelf SpaceThe junk food struggle is real—we know.
And willpower isn't to blame.
A university of sydney study found that eating junk food can become a habit and one that's perpetuated simply by stepping into a room (like your kitchen) or experiencing a food cue (like a fast food commercial).
Breaking these bad eating habits will take time and patience, but there's a simple fix: prioritize healthy foods in front of junk food in your pantry.
That way, when you're craving a cookie you have to push aside the almonds and quinoa to get to it.
It'll serve as a little reminder to keep up your better-body goals.
[ref: eatthis.com]
Free Yourself From Your DeskA lunch break should be just that—a break! research published in the american journal of clinical nutrition found that children who eat while distracted (like while watching tv) can consume 218 calories more in one sitting than they would otherwise.
Experts explain that keeping your mind busy while eating can prevent certain satiety cues from instructing your brain that you've had your fill.
[ref: eatthis.com]
Destress With Bubbles: A Bath, Not SodaEating well is essential to weight loss, but a good diet alone may not be enough to counteract all the harmful effects stress has on our bodies.
A new study published in molecular psychiatry suggested that being stressed could even override the benefits of making better food choices! when you're constantly pulling your hair out, the stress hormone cortisol builds up in your body.
And that's bad news for your belly.
Cortisol forces your body to store fat and revs your hunger for high-calorie foods, meaning that you may start craving a donut even if your stomach is actually full.
While improving your diet is important, you'll be more successful if you take a second to relax (and yes, taking a bubble bath counts!).
[ref: eatthis.com]
Learn To Love LemonsNot only is drinking lemon water a healthy, low-calorie alternative to soda or juice, but lemons themselves have also been shown to contribute to weight loss.
Just one lemon contains an entire day's worth of vitamin c, a nutrient that has the power to reduce levels of cortisol, a stress hormone that triggers hunger and fat storage.
Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller, longer.
According to a study published in the journal of the american college of nutrition, participants who ate just 5 grams of pectin experienced more satiety.
[ref: eatthis.com]
Drink Cinnamon or Mint TeaNot only is tea a low-calorie alternative to coffee-based drinks that tend to be packed with milk and sugar, but certain varieties of the soothing beverage can actually help contribute to weight loss.
For example, nicole anziani, ms, rd, cde, suggests drinking cinnamon tea because the cozy beverage may even help decrease blood sugar due to cinnamon's effect on blood glucose.
Similarly, mint tea can help with weight loss because mint is an appetite suppressant.
An animal study published in the journal of digestive diseases found that peppermint oil can relax stomach muscles, which can increase bile flow and improving the digestion of fats.
[ref: eatthis.com]
Cheat once a weekUse the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading.
“it’s ok for people to blow one meal a week without feeling guilty,” says james w.
Anderson, md, director of the metabolic research group at the university of kentucky in lexington.
“if you follow a healthy diet 95 percent of the time, you can relax and enjoy yourself the other 5 percent of the time without gaining weight.
”.
[ref: mensjournal.com]
Myth: Yoga is so gentle, it won’t cause injuries*myth* be careful or you might be saying ouch instead of om.
Researchers from the university of sydney found that yoga causes injuries ten times more often than anyone thought: 10 percent of practitioners reported muscle pain; 21 percent of people with existing pain found that yoga made it worse—a rate that matches other sports.
Still, yoga has many benefits—from increased flexibility and strength to lower blood pressure—and 74 percent of study participants said their existing pain lessened.
To avoid trouble, make sure you’re doing your poses safely, listen to your body, and let your instructor know about any existing injuries or limitations.
Read up on the most common yoga injuries and how to prevent them.
[ref: urologyofva.net]
Myth: Rest days aren’t necessary*myth* “you need recovery days for those muscles to rest, just like you need sleep every day,” explains david greuner, md, co-founder of nyc surgical associates.
“think of your recovery days as days for your muscles to sleep.
” in addition to increasing your potential for muscle strains, stress fractures, and joint pain, says dr.
Greuner, “working out without the proper rest and recovery can lead to bigger issues like extreme fatigue, hormone imbalance, and mood swings.
” so take a day or two off after an intense workout, but make sure to incorporate movement in those days to stay limber and active.
[ref: urologyofva.net]
Myth: “Hot yoga” is the best yoga workout*myth* people who swear by bikram—hot—yoga say they reap more benefits than they would with traditional yoga, including increased flexibility and balance, better cardiovascular health, and more calorie-burning.
But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong.
In fact, a recent study by the american council on exercise found that some participants’ core body temperature rose to 103 and one reached 104.
1, which is medically concerning.
As a result, the council advised that participants increase their water intake and that instructors take more care to gradually adapt people to the heat of the room.
So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.
Here’s how to choose the best yoga style for your personality.
[ref: urologyofva.net]
Myth: Take an anti-inflammatory pre- or post-workout to lessen soreness*myth* before you pop that pill, you should know that it could damage your body instead of helping it.
Men’s journal lists these possible disturbing side effects of anti-inflammatories: they could put undue stress on your kidneys, especially if you’re dehydrated; cause more inflammation by damaging your stomach and colon and setting off an inflammatory response throughout your body; and result in gastrointestinal bleeds severe enough for hospitalization or that even lead to death.
So, unless pain management is truly necessary, let your body recover naturally.
Find out which everyday medications you shouldn’t take when you exercise.
[ref: urologyofva.net]
Myth: If you’re angry or upset, head to the gym for a great workout*myth* actually, if you don’t want to have a heart attack, you might want to calm down first.
According to a study published in the journal circulation , you’re twice as likely experience a cardiac event within the hour after being emotionally triggered, and you’re three times more likely to have one if you’ve been emotionally triggered and do intense exercise.
This ceo actually used cannabis to de-stress.
[ref: urologyofva.net]
Myth: If you want to lose weight, get a fitness tracker*myth* that neat little gadget may be sabotaging your weight loss.
One study published in the journal of the american medical association found that people who didn’t use one lost five more pounds over the course of a year than those who did.
Another study from stanford university and the swedish school of sport and health sciences found that fitness trackers didn’t provide accurate calorie-burning numbers; as a result, people may stop their workouts prematurely when they think they’ve already reached their daily fitness goal.
That’s not to say that you should ditch your fitness tracker.
Technology is improving, and they’re a good motivator for people who lead a more sedentary lifestyle, reminding them to get up and go more than they normally would.
Here’s how to choose the best fitness tracker for your lifestyle.
[ref: urologyofva.net]
Get involved outsideA study by the wildlife trust found that two thirds of its volunteers, who did jobs like improving hedgerows and building bird tables in the open air, reported better mental health within six to 12 weeks.
The researchers believe this is because wildlife rich environments not only keep you physically healthy, but help to reduce stress, improve mood, and reduce social isolation.
Many charities list their volunteering options such as the wildlifetrust.
Org.
Uk, nationaltrust.
Org.
Uk, and rspb.
Org
[ref: goodhousekeeping.com]
Sharpen your footwork – and mindA major study published in the new england journal of medicine found mastering dance step sequences, like the foxtrot, exercised your brain as well as your feet.
Anything social is also fantastic for your grey matter – try ballroom, salsa, ceroc (a mix of jive and salsa), or line dancing.
[ref: goodhousekeeping.com]
Spread the loveRandom acts of kindness, from giving a compliment to passing on a book you enjoyed, are proven to make us feel good, says a recent world happiness report.
“neurological research has found the area of our brain that is activated in response to things like pleasure, food or sex, lights up when we do kind acts for others,” says meik wiking, author of the key to happiness.
[ref: goodhousekeeping.com]
Stay positiveThere's no reason to look at life any other way than with a glass-half-full mentality.
According to a 2016 study published in the journal personality and individual differences, that positive attitude will not only help you age at a slower pace, but it will also make sure you live your life feeling happy and stress-free in the process.
[ref: bestlifeonline.com]
Make time for friendsAs you get older, it can be harder and harder to make time for friends.
Between work, the kids, and keeping your in-laws happy, even a relaxing dinner with your girls is nearly impossible.
But making that time is important: a 2015 study published in pnas found having strong friendships can serious impact your health for the better, not only helping you live longer but also feel more youthful.
[ref: bestlifeonline.com]
Keep a gratitude journalIn your mind, you probably know what you're grateful for—but writing it down can do wonders for your mental health.
Spend five minutes every night jotting down things you're thankful for in a journal as well as the things you loved most about the day.
It will remind you just how great your life is—and give you a major mood boost.
[ref: bestlifeonline.com]
Smile more oftenSome days the last thing you want to do is force a giant smile on your face, but it pays off—even when you don't feel like it.
According to a 2016 study published in plos one, grinning can act as an instant anti-ager, making you look younger—and giving you some health-boosting confidence in the process.
[ref: bestlifeonline.com]
Blast the tunesPutting on your favorite playlist every morning can do your health some good.
According to a 2013 study published in the journal of positive psychology, those tunes not only up your energy levels and get you excited about the day, but they also make you feel happy—and help you stay healthy in the process.
[ref: bestlifeonline.com]
Maintain a positive attitudeEven though it can prove difficult to do so as you adapt to the new normal brought on by the coronavirus pandemic, staying positive as much as possible will benefit you in the long run.
In fact, multiple studies—like a 2010 meta-analysis published in clinical practice and epidemiology in mental health—have found that people tend to handle stress more effectively when they maintain a positive attitude.
And to help you keep your chin up, check out 7 ways quarantine has been good for your health.
[ref: bestlifeonline.com]
Drink more orange juiceYou might know by now that there are two types of cholesterol, and that hdl is the "good" kind, meaning the one you actually want in your arteries.
So how do you get it? well, one 2000 study published in the american journal of clinical nutrition found that healthy people who drank three cups of orange juice daily successfully increased their hdl cholesterol by 21 percent and decreased their ldl-hdl cholesterol ratio by an average of 16 percent over a four-week period.
[ref: bestlifeonline.com]
Meditate before you sleepWith the added stress brought on by the pandemic, getting a good night's rest is easier said than done.
Still, it's one of the most important things for your health, which is why you should consider simply setting aside a few minutes of your night to breathe deeply and practice mindfulness.
Doing so can not only help combat insomnia, but also help you get more restful sleep, according to a 2015 study published in the jama internal medicine.
In the study, those who practiced mindfulness and meditation on a regular basis found their sleep to be much more restful than their counterparts, who merely followed generic "best sleep practices.
".
[ref: bestlifeonline.com]
Take some group exercise classesJust because you can't go to the gym or your favorite spin class right now, doesn't mean you can't exercise.
In fact, it doesn't even mean you can't exercise with other people, which is the ideal scenario, according to a 2017 study published in the journal of the american osteopathic association.
The research concluded that individuals who worked out in group settings were able to reduce their stress levels by 26 percent over a 12-week period.
[ref: bestlifeonline.com]
Take more bathsThough showering may be the faster and more efficient option, a nice hot bath is better for your physical and mental health, according to a 2018 study published in evidence-based complementary and alternative medicine.
Researchers found that subjects who bathed for just 10 minutes a day saw improvements in both their stress and energy levels.
The study also noted bathing can even increase blood flow and speed up the metabolism, which have positive effects on your physical health, as well.
[ref: bestlifeonline.com]
Laugh more oftenNot only is laughing fun, but it's also good for you! one 2016 study published in the journal psychosomatic medicine found that women with a strong sense of humor had a 73 percent lower risk of death from heart disease, an 81 percent lower risk of death from infection, and a 48 percent lower risk of death from all causes.
[ref: bestlifeonline.com]
Smile moreSmile like you mean it! for a 2010 study published in the journal psychological science, researchers examined smile intensity among a series of photos of baseball players from the 1950s.
Those who didn't smile in their pictures lived an average of 72.
9 years, while the biggest smilers lived seven full years longer.
[ref: bestlifeonline.com]
Be nicer to othersDoing a few good deeds could ensure that you see your 90th birthday.
According to a 2012 study conducted at the albert einstein college of medicine at yeshiva university, there is a scientifically proven correlation between treating others with kindness and longer lifespans.
[ref: bestlifeonline.com]
Take the stairs whenever you canA 2010 study published in the european journal of cardiovascular prevention & rehabilitation calculated that among people who mostly sit, simply taking the stairs was enough physical activity to burn body fat and lower blood pressure, cutting risk of early death by 15 percent.
And while your options maybe be limited during quarantine, just keep in mind and take the stairs when you have the option.
[ref: bestlifeonline.com]
Be nicerA 2012 study published in the journal aging found a correlation between optimism and longer lifespans.
That's right: a positive attitude toward life can be the difference between checking out early and being the last one at the party.
[ref: bestlifeonline.com]
Sleep nakedBelieve it or not, sleeping in the buff could help you live longer, according to one 2014 study published in the journal diabetes.
That's because as we sleep, our bodies cool slightly, causing reparative growth hormones to be released.
If you're too warm, you get fewer of those hormones.
Plus, being cooler reduces the body's level of cortisol, the stress hormone that can lead to overeating, diabetes, and disease-causing inflammation.
[ref: bestlifeonline.com]
Laugh moreNot only is laughing fun, but it's also good for you! one 2016 study published in the journal psychosomatic medicine found that women with a strong sense of humor had a 73 percent lower risk of death from heart disease, an 81 percent lower risk of death from infection, and a 48 percent lower risk of death from all causes.
[ref: bestlifeonline.com]
Lift weightsIn a 2013 study of healthy older adults published in archives of gerontology and geriatrics, researchers found that 32 weeks of exercise training that focused on balance and lower-extremity muscle strength (read: weight training) helped improve participants' bone density.
According to the researchers, this reinforces the idea that weight training can have positive effects on the aging process.
[ref: bestlifeonline.com]
Embrace the aging process.longevity how to live to 10Turns out, embracing your age could help you live longer.
One 2002 study published in the journal of personality and social psychology found that adults who developed positive attitudes about getting older lived more than seven years longer than those who had negative feelings about it.
[ref: bestlifeonline.com]
And reframe it in a positive light.longevity how to live to 10A 2013 study published in plos one journal showed that male holocaust survivors lived longer than men of the same age group who immigrated to israel before nazi rule.
The study's authors write that this counterintuitive finding could be a display of "post-traumatic growth," leading these men to "greater meaning and satisfaction in their later lives.
".
[ref: bestlifeonline.com]
Find your spiritualityIn a 2016 study published in jama internal medicine, researchers discovered that women who went to any kind of religious service at least once a week had a 33 percent lower chance of dying during a 16-year follow-up period than their non-religious peers.
[ref: bestlifeonline.com]
Think about death.longevity how to live to 10Several studies (like this 2018 research analysis published in current directions in psychological science) have shown that when we're reminded of our own mortality, we're more likely to make better decisions about our own health, like using sunscreen, smoking less, and exercising more.
[ref: bestlifeonline.com]
Slow your resting heart rateA 2018 study published in the journal heart discovered that a key predictor of long life in otherwise-healthy middle-aged and elderly men was resting heart rate—regardless of fitness level or other healthy behaviors.
According to harvard health, you can reduce yours by exercising more, reducing stress, avoiding tobacco products, and maintaining a healthy weight.
[ref: bestlifeonline.com]
Smile like you mean itFor a 2010 study published in the journal psychological science, researchers examined smile intensity among a series of photos of baseball players from the 1950s.
Those who didn't smile in their pictures lived an average of 72.
9 years, while the biggest smilers lived seven full years longer.
[ref: bestlifeonline.com]
And if you're going to church, join the choirAccording to findings from a 2013 study published in the journal frontiers in psychology, singing in a choir has the same health benefits as yoga.
They found that the heartbeats of choir members begin to synchronize, resulting in a calming effect on the mind and body.
[ref: bestlifeonline.com]
Drink Greek coffee.longevity how to live to 10Residents of the greek island of ikaria tend to live to age 90 or older.
A 2013 study on 71 men and 71 women who lived on ikaria published in vascular medicine found that those who drank boiled greek coffee on a daily basis had better endothelial functioning than those who drank other kinds of coffee.
[ref: bestlifeonline.com]
Keep your mind activeAnother secret of the long-lived people of okinawa, japan, is to keep your brain actively engaged with games and intellectual stimulation.
A 2008 webmd survey found that 89 percent of centenarians keep their minds active.
[ref: bestlifeonline.com]
Don't work for a jerkAccording to gary namie, phd founder of the workplace bullying institute, more and more research indicates that being bullied and unduly stressed at work can lead to serious health consequences.
Seek support from your family and counsel from a doctor as to when it's time to throw in the towel.
"nobody deserves cardiovascular disease for a paycheck," says namie.
"no matter how big the paycheck is."
[ref: bestlifeonline.com]
Be adaptableResearchers at the 2010 georgia centenarian study interviewed 244 people age 100 or older over an eight-year period.
Their results, published in the journal current gerontology and geriatrics research, found that adapting to and coping with stressful situations was crucial for successful aging.
Those who meditated on stressful situations were healthier than those who made quick emotional reactions.
[ref: bestlifeonline.com]
Mind your cholesterol.longevity how to live to 10A 2015 study published in bmj followed a group of men for 50 years and found that the men who lived to be 100 had three things in common: they didn't smoke, they drank no more than four cups of coffee a day, and they had healthy cholesterol levels, which greatly reduces the risk of heart attack and stroke.
[ref: bestlifeonline.com]
ExperimentExperiment.
The best way to know what works for you is to experiment.
Rather than subscribe to one diet, try different foods and see how your body reacts.
Most importantly, research and tweak your diet based on what you learn.
I enjoy reading stories and research by people who have successfully reversed health diseases (rather than what’s reported by the medical establishment as i’ve come to realize that many medical conclusions today are flawed) and learning how to implement positive changes into my diet and life.
[ref: personalexcellence.co]
Myth: Bigger muscles translate into greater strength.*myth* false.
Having larger muscles doesn’t always mean those muscles are stronger than others.
It is possible to cause muscle fibers and mass to grow without increasing the amount of strength they possess.
The difference here comes from how the muscles grow.
If a muscle is stressed enough and repairs itself, it will add tissue to the muscle group.
This makes the appearance of the muscle much larger.
However, this doesn’t directly translate into increased strength.
Muscle growth, which is called hypertrophy, simply implies the volume of the myofibrils – or long proteins that create muscle cells – are more numerous
[ref: noom.com]
Myth: Pre-workout products are just hype and commercialism.*myth* false.
Pre-workout myths are prevalent.
Pre-workouts are a type of supplement taken before exercise to enhance the body’s performance.
This process is designed to help give the body’s cells the necessary nutrients to operate at a superior level.
To be clear – there are a lot of products on the market, and not all of them offer the same benefits.
However, the concept of taking a high-quality pre-workout that contains the right balance of nutrients can be beneficial.
A study from the journal of the international society of sports nutrition looked at the use of a variety of pre-workout supplements to measure their impact on anaerobic power, lower and upper body explosive power.
In upper body strength, it was found that pre-workout supplementation is beneficial
[ref: noom.com]
Myth: You shouldn’t engage in sexual activity before workouts.*myth* false.
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in the gym.
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any type of sexual interaction would reduce performance
[ref: noom.com]
Choose to be positiveResearch shows negativity makes it harder to make healthy choices, while a positive mindset can help keep you on track.
Instead of getting down on yourself (or worse, punishing yourself) when you overindulge, focus on what you’ve been doing well (“i’ve been learning more about how to make healthy eating choices.
”) and how you can make a better choice in the future (“i’ll deal with what’s causing my stress in a non-food way — instead of overeating.
”).
[ref: blog.myfitnesspal.com]
Find ways to enjoy the journeyIt’s no surprise research shows you’re more likely to work toward a goal long-term if you actually enjoy the process.
Make your weight-loss journey fun (or at least tolerable) with delicious and healthy recipes and a hobby that gets you moving, like walking, running or yoga.
[ref: blog.myfitnesspal.com]
Chew gumWhile it’s by no means a weight-loss fix, chewing gum might help you cut down on sugary snacks and mindless eating throughout the day.
In fact, some research shows it may help lower cravings for sweet and salty snacks and reduce hunger between meals.
[ref: blog.myfitnesspal.com]
Turn up the heatAnother way to burn some extra calories: have sex.
Research shows it helps lower your blood pressure and stress levels (which are linked to weight gain).
[ref: blog.myfitnesspal.com]
Stress LessThe impact of stress on our overall health is huge, so reducing stress is one way to lower our risk of many deadly diseases.
A study from the university of california found that chronically stressed women had significantly lower levels of klotho, a hormone that regulates the aging process.
Another study found stress increased the risk of heart attack and stroke.
In addition, dr.
Jani says, stress leads to “chemical changes in the body that cause increased harmful particles called free radicals to be released, which can cause damage to organs, raise blood pressure, result in emotional change, and damage genes resulting in mutations that raise the possibility of cancer or psoriasis.
” whoa! reducing stress can also help improve sleep and interpersonal relationships, reduce overuse of drugs and alcohol, and lower stress hormones, says james dewar, md, vice chairman of family medicine at the university of pittsburgh medical center.
These are the key tools for understanding stress inside and out.
[ref: urologyofva.net]
Get quality sleepWe lead busy lives, and the part of our day that often ends up getting cut is sleep.
But if you want to actually have more days in your life, you need enough shut-eye.
“people should aim to have at least seven to eight hours of good sleep each night—any less will decrease the immune system,” says sonya w.
Thomas, md, a pih health family medicine doctor.
Studies show that poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, says sleep expert richard shane, phd, creator of the sleep easily method.
“good sleep can help reverse all of those damaging effects, which can help you live longer,” he says.
In addition, he says good sleep can help your energy level, cognitive function, and personal relationships.
“so you don’t just live a longer life, you feel good and live a better life,” dr
[ref: urologyofva.net]
Maintain friendshipsThose who connect with others in meaningful ways have a greater chance of a long life, dr.
Seppala says.
“having strong social relationships predicts a 50 percent increased chance of longevity,” she says.
“research suggests that connecting with others in a meaningful way helps us enjoy better mental and physical health, even speeding up recovery from disease.
” a landmark study from the university of michigan showed an increased risk of death among people who had a low quantity and quality of social relationships.
“social connection is linked to positive emotions and many health benefits including better immune function ,” dr.
Seppala says.
Want to keep your friendships intact? make sure you stop making these bad habits
[ref: urologyofva.net]
StretchAccording to research , how far you can stretch might be an indicator of how stiff your arteries are, a risk factor for cardiovascular disease.
“we can prevent a host of health problems by adopting a safe and convenient activity plan that includes stretching,” hopper says.
Stretching and flexibility exercises also help joint health, minimizing the risk of arthritis, which leads to less ability to exercise.
It’s also great for fall prevention, dr.Stewart says.
“about one out of four people over the age of 65 experience a serious fall each year, which is a major cause of death and disability,” he says.
“persons who perform these exercises are less likely to lose their balance or ‘catch’ themselves, and reduce the speed of the fall if they slip or trip.
[ref: urologyofva.net]
Think positiveA positive outlook on life, in general, has also been shown to increase lifespan.
A recent study from harvard looked at how levels of optimism affected different health problems and found the m.
Ost optimistic people had a 16 percent lower risk of death from cancer, a 38 percent lower risk of death from heart disease and respiratory disease, and a 39 percent lower risk of dying from stroke.
The researchers believe that having a positive outlook makes you more likely to engage in healthy behaviors like exercising and eating right; but that it might also be connected to lower levels of inflammation.
Find out if you should you try the anti-inflammation diet.
[ref: urologyofva.net]
VolunteerThe health benefits of helping others don’t just apply to people you know.
Research has also found volunteering to be good for you.
“ a study by the university of michigan showed that volunteerism predicts a longer life,” dr.
Seppala says.
“interestingly, volunteerism lengthened lives only when the volunteerism was done for selfless reasons.
” the connection isn’t totally clear, but according to harvard medical school , volunteering may lower blood pressure, reduce stress, and reduce depression.
[ref: urologyofva.net]
Have sexAlthough there are some obstacles to sex as we age (vaginal dryness in women; erectile dysfunction in men), continuing to get busy could help extend our lives.
“people who remain sexually active as they age do tend to live longer,” says dr.
Dewar.
Although that could be because healthy people tend to have more sex, research has shown some specific health benefits to doing the deed.
It releases oxytocin, the “feel good hormone,” reduces stress, lowers blood pressure, and helps you sleep.
One study even showed that having orgasms reduced the risk of prostate cancer.
“it represents being physically able and active, which increases longevity,” dr.
Dewar says
[ref: urologyofva.net]
Tie the knotAlthough it may not seem like it when you’re bickering like an old married couple, those who’ve partnered up are less likely to die in midlife, according to a study from duke university.
The study authors believe that the emotional and functional social support is related to mortality.
“once he is widowed, a man’s life expectancy goes down dramatically,” dr.
Dewar says.
Of course, this assumes that the foundation of the marriage is a happy, loving one.
“one way in which love may boost our health is by buffering us from the negative effects of stress and by helping promote positive feelings,” dr.
Seppala says.
“even at the cellular level, our health and well-being thrive in a social context in which we can feel and express love
[ref: urologyofva.net]
Age gratefullyWe’ve all heard about aging gracefully, but it’s important to age gratefully as well—meaning if you think of a long life in positive terms, you’re more likely to have one! research has proven that cultivating gratitude increases well-being.
“conscious aging is sometimes referred to as vital aging, successful aging, or grateful aging , and the science behind it says that we can live longer by learning to become appreciative of the aging process,” dr.
Serani says.
Growing old is better than the alternative, right? “when you put your focus on the positive aspects of an experience, you tend to find acceptance,” she says.
This can help you prioritize what’s important, reduce stress, and give you the motivation to stay active and eat well.
Read up on the anti-aging treatments doctors actually use.
[ref: urologyofva.net]
Find moments of aweNothing makes you feel like you want to stick around planet earth a little longer than witnessing some of life’s most awe-inspiring sights, tastes, and sounds.
Research from the university of california has shown how experiencing awe brings out positive emotions—and it can actually impact physical health by reducing inflammation and lowering the risk of heart disease, diabetes, and even alzheimer’s.
“perhaps one of the most important pieces to creating meaning in your life as you age is to always keep a sense of awe,” dr.
Serani says.
“the world is a place that we often don’t get to explore when we’re young, so when we get older, we have a chance to do that and experience moments that truly touch our soul.
”.
[ref: urologyofva.net]
Take a vacationWe often find these awe-inspiring moments when traveling—and science says simply checking out on a vacation could be one way how to live longer.
One large study of middle-aged men at high risk for heart disease found that those who took annual vacations were less likely to die.
Another study found similar results in women.
“i am a huge proponent of taking time off and in scheduling vacations to help not only reduce stress but to increase an individual’s overall happiness,” says dr.
Thomas.
“those with less stress have a stronger immune system and may be more likely to fight off cancer-causing agents.
It is also important to take time off if you feel your body needs the rest.
” can’t afford a luxury vaca? have a stay-cation instead, which can also help in stress reduction, dr
[ref: urologyofva.net]
Own a petOur connections to others don’t need to be of the human variety to add years to our lives.
Scientists are just now discovering why this is, although any pet owner will tell you their furry friends make them happier.
Studies have shown interacting with animals lowers the stress hormone cortisol and increases the feel-good hormone oxytocin, and reduces blood pressure and cardiovascular risk.
Dogs also encourage exercise.
The american heart association even put out a report endorsing the health advantages of pets—but of course, you must like animals to reap these benefits.
“if you hate cats, owning one won’t improve your life—and if you live longer it will be in misery!” says dr.
Dewar.
[ref: urologyofva.net]
Watch cat videosAllergic to animals but still think they’re cute? try going online instead.
The popularity of cat videos attests that the cute critters must be doing something to improve people’s moods.
A study from indiana university found that viewing cat videos gave participants more energy and positivity, and felt less negative emotions like anxiety.
The study authors believe the videos might have the same positive impact on health as pet therapy.
Make sure you know these 4 tips for dealing with anxiety so it doesn’t take over your life.
[ref: urologyofva.net]
Have kidsYou might feel like your children are giving you gray hairs, but in reality, having kids can positively influence how long you live.
A recent study from sweden found that men and women lived longer past the age of 60 if they had children.
In addition, the association between having children and living longer was especially true for those who were unmarried at the time of the study.
“that the association was somewhat stronger for the non-married may suggest that social support is a possible explanation,” the authors wrote.
Check out the book that will help you live longer—and happier.
[ref: urologyofva.net]
Babysit grandkidsIf having kids helps you live longer, then you can likely also reap the benefits of being a grandparent.
A recent study from australia found that people over 70 who sometimes watched their grandchildren were more likely to be alive 10 years later; among those who didn’t, half were dead five years after the start of the study.
Besides keeping you physically active, grandchildren also help you tap into the benefits of social connection.
“a key to living longer involves taking time to nurture all kinds of social attachments,” dr.
Serani says.
“this means making time for your spouse, your children, grandchildren, and friends.
”.
[ref: urologyofva.net]
Practice preventative medicineNo one likes going to the doctor, but having all recommended checkups and preventative screenings for your age, sex, and family history is worth it.
“regular screening checkups can increase your life by potentially finding preventable or modifiable diseases in their infancy,” says dr.
Jani.
“if blood pressure, diabetes, and cholesterol are found earlier and treated adequately through lifestyle changes and/or medication, then a potential future heart attack or stroke can be prevented.
” although some research has questioned whether annual doctor visits improve health outcomes, you still should have all preventative screenings your doctor recommends.
[ref: urologyofva.net]
Practice preventative medicineThink about how you feel when you take a walk in the park—good, right? research has shown exposure to nature can help mental health, and the benefits of going green may even help you live longer.
A harvard study found that people who live in areas with more vegetation and green areas have a 12 percent lower rate of mortality.
The researchers think greenery encourages people to go outside for exercise and social connection with others.
Plus, plants help clean the air and reduce pollution.
[ref: urologyofva.net]
Maintain a healthy weight and shapeBeing overweight or obese is associated with a host of life-shortening health issues, including heart disease and diabetes.
In particular, being “apple-shaped,” or having extra weight around the middle (greater than a 39.
4 inch waist for women and 47.
2 inch for men), was linked to a greater risk of death in a european study.
“in the long-term, people will want to reduce their risk of insulin resistance,” dr.
Thomas says.
“when people eat, the sugars that they bring into their bodies from their meals need to go somewhere.
” exercise and a healthy diet can help it from going to your mid-section
[ref: urologyofva.net]
Get enough calciumAs we get older, our bones become more brittle, which can put us at risk for falls—and a broken bone can lead to a cascade of health-related issues like infection, lack of exercise, and further injury.
Head those potentially life-shortening complications off at the pass by keeping your bones healthy with calcium.
“calcium is specifically important for bone health because bones store calcium for when our bodies need it,” dr.
Thomas says.
“before recommending supplements, i like to suggest that patients review their overall diet and incorporate more calcium-rich foods like fish canned with their bones, cheese, milk, and other dairy products.
” dark leafy greens, green beans, and broccoli are also good sources.
As a study from sweden showed, higher levels of calcium reduce the risk of death from all causes.
[ref: urologyofva.net]
Indulge in dark chocolateEating for a long life doesn’t mean not enjoying food.
One yummy treat that may even have anti-aging properties is dark chocolate.
(prefer a workout? according to science, this one could add years to your life.
) research has suggested it may protect against fatal heart attacks, and one study found participants who drank hot dark chocolate every day for 12 weeks even had better, younger-looking skin texture, possibly due to its anti-inflammatory effects.
“dark chocolate may improve blood lipids by helping to increase levels of healthy hdl cholesterol,” palinski-wade says.
“elevated hdl is not only protective to the heart, but higher hdl has been found to reduce the risk of cancer.
” look for chocolate that’s at least 70 percent cacao.
[ref: urologyofva.net]
Follow a consistent workout routineResearch suggests that an early morning workout is best for establishing — and sticking to — an exercise routine.
But don’t sweat it if you’re not a morning person.
Your body can adapt to training at any time of day as long as you’re consistent.
[ref: buffer.com]
Walk and stand more at workResearch continues to show that prolonged periods of sitting increase obesity, poor posture, and chronic pain.
A standing desk at work can help reduce the amount of time you spend seated.
If you have weekly meetings, try to conduct them while walking to improve blood pressure and stress (among other awesomeness).
[ref: buffer.com]
Get a workout buddyJust like going to a class, having a friend or co-worker who’s doing the same fitness program can add accountability, encouragement, and fun.
One investigation indicated that training with someone who’s more fit than you pays even bigger dividends.
Another study found that even a virtual training partner can be beneficial for participants.
[ref: buffer.com]
Hire a trainerDo you have a hard time pushing yourself in the gym? research shows working out with a trainer can help increase your motivation and intensity during workouts.
One study suggests that working with a trainer helps clients increase activity while also improving their attitude.
Trainers aren’t always easy to afford, but if you’re committed to the splurge, don’t forget to make sure the trainer is worth the money.
[ref: buffer.com]
Swear a metric sh*t-tonStrange as it may sound, researchers explored whether swearing when in pain improved pain tolerance.
It actually benefited some of the subjects — largely because it induced the “fight or flight” instinct and accompanying physical reactions.
Channel your anger into positive goals like reaching new personal records in the gym, but don’t assume it’s healthier to have a potty mouth.
A follow-up examination revealed that the more you curse, the smaller the effect it has in reducing pain.
So maybe not a “metric sh*t-ton,” but a “us"-based short sh*t-ton.
[ref: buffer.com]
Visualize the exerciseResearch suggests that simply imagining powering through that final set or finishing that last half-mile can help prepare the body to actually do it.
It sounds crazy, but it’s true.
Done properly, visualization can help you practice the execution of specific motor movements, improve performance, and even strengthen your intrinsic motivation.
[ref: buffer.com]
Choose a smaller plateScience shows that the plate you choose to eat from influences how much you put on it.
Switch to a smaller plate, and you could reduce your calorie intake by 20 percent!.
[ref: buffer.com]
Stay hydratedDrinking plenty of water has a surprising amount of scientifically proven benefits.
It promotes weight loss by lowering your total energy intake and improving metabolism.
An interesting study of soccer players showed those who drank hydrogen-rich water before heavy exercise also had more energy due to lower blood lactate levels, so you can think of this as a fitness strategy, too.
[ref: buffer.com]
Write it downResearch suggests that writing down our thoughts and emotions can reduce day-to-day stress.
If they’re tough memories, writing them down can lessen their hold.
If they’re positive, documenting them can make you feel more grateful.
So break out that moleskine!.
[ref: buffer.com]
MeditateIt’s incredible how much research supports meditation’s health benefits, but don’t be intimidated like i once was.
It’s super simple to start with popular apps like headspace and calm.Com.
And then, when it’s time, there are also tons of unexpected ways to go deeper.
[ref: buffer.com]
Drink less (or at least drink smarter)Science says boozing can disrupt sleep by preventing chemical interactions that take place during deeper stages of your sleep cycle.
In other words, you may fall asleep after a long night out, but the quality of sleep isn’t the same.
Similarly, people who sleep less tend to drink more.
It’s a vicious cycle.
You don’t have to give up drinking completely, but being smart about it could have a huge impact on your sleep.
[ref: buffer.com]
Stay on top of your doctor's appointmentsDon't just assume your doctor will remind you about every test you need to get done and every specialist you need to visit.
"ask your doc which tests you need and when you need them, then get things like mammograms, pap smears, and colonoscopies regularly," says lakeisha richardson, md.
That way, no matter what health issues start to emerge, you'll be able to catch them early.
And for how to navigate appointments during the pandemic, here are 6 questions you need to ask before you go to your doctor's office.
[ref: bestlifeonline.com]
Grab some vitaminsAs you age, it can be harder to get all the vitamins and nutrients you need from your diet alone.
That's why you'll want to consider adding a daily multivitamin to your routine.
"i think of multivitamins as an insurance policy against an imperfect diet," michael roizen, md, told the cleveland clinic.
Over 50? a multivitamin can help keep your bones strong, your energy levels up, and your overall health in check.
[ref: bestlifeonline.com]
Choose positive friendsIf you still have negative people in your life who are only causing problems, give them the boot, stat.
While they drain your energy, spending time with people you love will do the opposite—and you'll feel more youthful because of it.
"stress and how we respond to it has a significant influence on the longevity of our cells and on our bodies as a whole," says keira l.
Barr, md, founder and chief wellness officer of resilient health institute.
"surround yourself with people who support you and your interests.
Lose the people who bring you down."
[ref: bestlifeonline.com]
Eat breakfastNo more skipping breakfast—at least not if you want to feel younger.
Not only will eating something healthy first thing keep your energy levels up throughout the day, but a 2014 study published in nutrition journal found it also keeps your cravings in check.
That means you'll be eating wholesome foods that keep you ageless, not loading up on salt and sugar that only brings you down.
[ref: bestlifeonline.com]
Drink plenty of waterHow much water are you actually guzzling every day? the mayo clinic recommends 3.
7 liters for men and 2.
7 liters for women, and sticking to that could seriously help out in the anti-aging department.
"dehydration can affect everything from the way your body functions to the appearance of your skin," louise says.
"plus, when you're dehydrated, your skin can look dry and dull, making you look older than you are."
[ref: bestlifeonline.com]
Get a furry friendTo instantly feel like a kid again, adopt or foster a pet.
There are countless rescue animals that need temporary or forever homes, and you'll get as much from them as you give.
"in addition to being great company, having a pet can benefit our mental and physical health, especially as we get older," joseph mosquera, md, told pet md.
[ref: bestlifeonline.com]
Find your purposeIt's never too early or too late to find your purpose.
A 2017 study published in jama psychiatry found that people who have a purpose in life maintain their function and independence as they age better than those who don't.
Once you find your purpose, you could feel younger and more alive than ever before.
"we all love our families, and career is important, but what do you want your obituary to say about you beyond that?" says greenberg.
[ref: bestlifeonline.com]
MeditateInstead of constantly being in a go-go-go mindset, take some time to wind down and breathe through a little meditation.
"stress throws your body functions and hormones off balance and physically ages you.
There's so much research on the mind-body connection proving that when you care for your mental wellness, your body feels better," faramarzi says.
"meditation is one of the best ways to calm your mind and body.
It helps reduce stress, improves brain function, and rejuvenates your whole being so you feel younger.
[ref: bestlifeonline.com]
Do volunteer workWhen you help others, you're also helping yourself rewind time.
In a 2013 meta-analysis published in the journal psychology and aging, researchers found adults ages 55 and older who volunteered regularly were 24 percent less likely than others to die.
Through doing some good, your body could produce more of the feel-good hormones oxytocin and progesterone, helping you feel young and stay young.
[ref: bestlifeonline.com]
Stay in controlOne of the biggest keys to feeling younger might just be managing your days.
In a 2019 study published in the journal of gerontology: psychological sciences, researchers found those who felt more in control of their lives felt younger than those who didn't.
And the reason? when you feel in control, your mental health gets a boost and you feel like what you do matters.
That leads to making healthier choices that, in turn, help you feel younger than you are.
[ref: bestlifeonline.com]