Good Lifestyle

The coronavirus crisis has made it clearer than ever: your health is in your hands. That is whyEat this, not that! Health Screen on what health experts consider the worst absolute things you can do for your health, as well as quick and easy recommendations for what you should do instead, depending on the last science. "Start with a single healthy habit, then build it by adding one more, then one more after creating a solid base," advisesIlana Muhlstein, M.S., R.D. Read them all, then choose 5, 10 or 20 to give up and resume the control of your health. ANd to ensure your health and health of others, do not miss these Without signs that you have already had coronavirus.

You are frustrated by the restrictions due to the coronavirus, and perhaps even crazy that the economy has not restarted quite quickly. And yet, it is important that you continue to listen to the authorities in health and safety, as well as the health and safety of others. During this writing, the CDC recommends: "The best way to prevent the disease is to avoid being exposed to this virus" and advises you to "wash your hands often; avoid narrow contact; cover the mouth and The nose with a face lid in fabric when around others; cover cough and sneezing; clean and disinfect frequently affected surfaces; and monitor your health. "

This is a great grape of many physicians and health experts, who say you could be second - guess good care. "Leave Internet Guiding your decisions can delay a correct diagnosis and appropriate treatment," said Cardiologist Robert Rosenson, MD, Director of Cardiometabolic Unit at Mount Sinai Hospital in New York. "Engage your doctor is essential to a precise diagnosis that could be saved."

RX: Do your research, but let the diagnosis of experts and call your doctor if you think they have the coronavirus.

"It's a misconception that as we get older, our sleep needs a decline," says the National Sleep Foundation. It might be harder to sleep and stay asleep as we get older - some people have a change in natural circadian rhythms, but that does not mean it's healthy. Without adequate sleep, your body can not repair and reload adequately. This increases your risk of cancer, heart disease and dementia.

RX: If you encounter chronic difficulties to get seven to nine hours of sleep one night, talk to your doctor. He or she could indicate the reduction of caffeine, limit the naps, get more exercise or tackle anxiety or depression. In some cases, a specialist in sleep medicine can be helpful.

Skin cancer is the most commonly diagnosed malignience - according to theSkin cancer fundMore people are diagnosed with skin cancer at the US each year than all other combined cancers. One in five of us will get such a diagnosis at the moment when we are 70. The simplest ways to prevent it? Avoid tanning beds, stay covered in the sun and apply daily solar screen.

RX: The Skin Care Foundation recommends applying a sunscreen that is at least 15 SPF, which will protect you against the UVB rays potentially caused by cancer.

Burns of stomach or acid reflux-in which stomach acid backs up in the esophagus, causing a combustion or chest or throat pain - has a fundamental role in a number of drugs for drugs on the drug. counter. But if you encounter stomach burns regularly, it's not a good idea to continue to enlighten antacids. This could be a medical condition that needs a doctor's attention. Over time, the acid of the stomach can damage the sensitive tissue of the esophagus, resulting in a precancerous disease called Barrett esophagus. This could grow in esophagus cancer, a particularly fatal form of the disease.

RX:If you suffer from regular stomach burns, talk to your doctor. He or she could recommend a prescription, lifestyle changes or additional testing.

If-Knock Wood-Your Vision is good, otherwise you already have a glasses prescription, it might not happen to get an annual view. You should always. Your eyes may shelter signs of various chronic diseases, that a formed medical eye can identify, allowing you to obtain early treatment. "There are certain eye conditions such as glaucoma considered" silent killers "of vision," says Dr. Mesheca C. Bunyon, an optometrist at Camp Springs, Maryland. "In addition, a domestic care provider can detect bleeding and swelling of the retina, the mucosa inside the eye because it relates to diabetes, hypertension and other systemic diseases. "

RX: Book a review of the annual view with an accredited optometrist once a year.

Melanoma, the most murderer skin cancer, is relatively rare - it represents only about 1% of all cancers - but the number of cases has increased for 30 years. When the melanoma is taken early, the five-year survival rate is high, but which decreases considerably once it spreads. In addition, melanoma can form on body parts out of your sight line, as on your back or scalp. This is why it is important to get a periodic examination of skin cancer.

RX: Talk to your primary doctor, who can provide a reference to a dermatologist for a complete check. You should have an annual one.

Keep your blood pressure in a healthy beach is one of the most important things you can do to stay healthy. Blood pressure too high (a.k.a. hypertension) can weaken the walls of the blood vessels, increasing your risk of stroke, heart attack and dementia. In 2018, the American Heart Association lowered the guidelines for sound blood pressure of 140/90 (and 150/80 for people over 65) to 130/80 for all adults. According toHARVARD MEDICAL SCHOOLThis means that 70 to 79% of men over 55 technically hypertension.

RX: Experts say you should get your blood pressure verified each year. Follow a healthy diet for the heart (includingthese foods), lose weight and stay active.

It's an easy habit of making fun - we think of this jokeKimmy Schmidt unbreakable About people who bring a bottle of water so that they can moisturize on the water store path, but these are the facts: our body needs water so that our organs and body processes can work optimal way. And as we get older, it becomes easier to slip into dehydration.

RX: Experts recommend drinking 1.7 liters (or 7 cups) of water every 24 hours.

Research found that the commitment of regular sexual activity has a ton of physical and mental health benefits. Head of them: it's good for your heart. "Studies suggest that men who have sex at least twice a week and that women who declare to have a satisfactory sex life are less likely to have a heart attack," explains theJohns Hopkins School of Medicine. "Sex is a form of exercise and helps strengthen your heart, reduce your blood pressure, reduce stress and improve sleep. In addition, intimacy in a relationship can increase the link."

RX: Think about a sexual activity as important for health as well as exercise or food.

It's a different type of workout, you should set up regularly. "Kegels strengthen the pelvic floor muscles, especially for women," said Jennifer Lane, a California nurse and aromatherapist. "These muscles support the uterus, bladder, small intestine and rectum. The pelvic floor muscles can be weakened from pregnancy, childbirth, overweight, aging or even constipation."

When these muscles are weak, the difficulties for incontinence and erection can occur. "Men and women can benefit daily for doing pelvic floor exercises," says Lane. "They will help improve bladder control and possibly improve sexual performance. Kegels can also help you avoid embarrassing accidents."

RX: Make at least one set of 10 kegeels per day. here isinformation on how to perform.

Studies show that sedentary lifestyles have become a major health risk: only about 5% of US adults get 30 minutes of exercise each day. You may have heard of the term "session is new smoking"? The jury is still on that, but science is clear that the session is not a health plan: a2017 study at the University of Warwickfound that workers with desk jobs have larger sizes and a higher risk of heart disease than those with more active jobs. In addition, the bad worker (LDL cholesterol) increased and good cholesterol (HDL) decreased at each hour beyond five hours of session a day.

RX: If you do not have a physically active job, and move as much as possible during the day.

One of the keys to good health is to eat whole food and junk food less processed. But the experts put my finger on a new enemy: "Ultra-transformed foods. "Two new studies published in the journal BMJ link highly processed food consumption with aIncreased risk of cardiovascular disease And onean increased risk of premature death. It has been correlated at higher rates of obesity, high blood pressure, high cholesterol all the risk factors for a heart attack and other health problems.

What counts as "ultra-treaty"? The researchers listed "sausages, mayonnaise, chips, pizza, cookies, chocolates and sweets, soft drinks and artificially whiskey, gin and rum," among others.

RX: Limit the proportion of processed foods into your diet. Earth your food in fruits and vegetables, lean protein and good fat.

You probably consider fat and enemy sugar of public health n ° 1 and 2, but keep an eye on salt? Chances are, probably not: studies show that most Americans consume about 3.400mg of sodium per day - on the recommended manner 2,300mg (which amounts to about a teaspoon of salt). A high intake of sodium is a major risk factor for high blood pressure, which increases your chances of having a heart attack.

RX: Do not add salt to your meals. Limit your fast food consumption and processed foods, which tend to come loaded with sodium. Look at the Facts of Nutrition Labels: You can a brand of popular tomato juice packs nearly 1000 mg! Opt for the low sodium version when possible.

There is a lot of dialogue and confusion about preventive testing and self-examination, especially in terms of breast health. Facts: The risk of developing an increase in breast cancer than the age of women. At the age of 40, this risk is 3.5 times higher than it was at 30 years.

RX: The American Cancer Society recommends that women aged 40 to 44 get annual screening cancer if they choose. From 45 to 54, women should get an annual mammogram. After age 55, women can pass mammograms every two years or may continue annual screening if they wish.

Ovarian cancer is known as a silent killer: a reliable routine screening test does not exist, if the disease is more difficult to catch its debut, when it is more curable. The first symptoms can be lightweight and wave, so it is important to stay in tune with what they might be. According toAmerican Cancer Society, Most ovarian cancers develop after menopause, more than half for women over 63.

RX: If you encounter bloating, pelvic or abdominal pain, or feel paushed quickly when you eat, consult your doctor. If you have a family history of ovarian cancer, talk to your doctor. He or she could recommend additional regular tests.

If your parents had a particular disease, there is no guarantee that you will also have. But there is a genetic component under certain conditions such as heart disease, cancers and special conditions such as diabetes. In some cases, the predisposition can be quite high: according to a study published in the journalTraffic, Men with family history of heart disease had almost a 50 percent increased risk of developing cardiovascular disease.

RX: Make sure your doctor knows your family history of serious illness, and ask if screening tests are guaranteed.

No doubt, a cerebral vascular accident can be a cataclysmic event. But according to theNational AVC Association, Up to 80 percent of them are preventable. Indeed, the processes that lead to the race in which a blood vessel in the brain is blocked or bursts, resulting in neurological lesions or paralysis are strongly influenced by lifestyle choices such as food and smoking.

RX: Keep your blood pressure and weight in a healthy range. If you have high cholesterol, diabetes or atrial fibrillation, get treaties, all are stroke risk factors. Do not smoke and limit your alcohol consumption less than two glasses a day.

Close these screens before bed to make sure you have enough attention. The blue light emitted by computers, smartphones and TVs disrupts your natural circadian rhythm, which can lead to insomnia. Bad sleep has been correlated with serious illnesses such as cardiovascular disease, diabetes and cancer.

RX: Turn off TV, phones, computers and tablets at least 60 minutes before light. "For the best night's sleep, plan to pretend that you live in an earlier era," advises the National Sleep Foundation. "Setting by reading a book (paper), writing in a newspaper or chat with your partner."

Good habits like a healthy diet and scheduled exercises are crucial to keep your blood cholesterol level low. But part of the process can be beyond your control. Genetics can play a role in cholesterol, as well as aging: our bodies produce more stuffing stuff from the artery as we mature. Your total cholesterol levels must be less than 200 milligrams per deciliter (mg / dl), with an LDL level of less than 100 mg / dL and an HDL level of 60 mg / dl or higher.

RX: Experts recommend that cholesterol control every five years; The elderly may need more frequently. To keep your "bad" cholesterol level, eat a weak diet in saturated fat, avoid trans fat, exercise regularly and maintain a healthy weight.

Americans like social consumption, but they are quite frightening morning statistics: about 88,000 people die from alcohol-related causes each year, making alcohol the third most preventable cause of death in the states -United. How much does it cost? This may be more than what you do not think of: experts say that women should no longer have an alcoholic beverage per day and men should be limited to two. More than that, and you put yourself in danger for cardiovascular disease, stroke, diabetes and more than a dozen forms of cancer.

RX: If you drink more than that on a regular basis, talk to your doctor.

For generations, Americans have considered mental health like a little bonus, which is only concerned after attending all other aspects of your life. Today, we know that it is Wronfleded: many studies have shown that mental health has a direct correlation to a serious physical illness. If you are with a piercing bad mood, frequent feelings of despair or lack of interest for the things you have used, you could suffer from depression. Untreated, this could increase your risk of heart disease and other chronic conditions.

RX: Talk to your doctor. Many treatments are available.

Sexually transmitted infections are soared between people over 50, especially for the elderly. If you are sexually active and non-gamble, routine screening should be part of your health strategy. "Many STIs are silent and without screening, you may cause permanent damage to your body," says Shannon Brown Dowler, MD, family medicine doctor in Asheville, North Carolina. "Even if you are checked from time to time, you get all the right checked parts? Screening is recommended for extra-genital sites where exposure has occurred because infections can be very subtle in these locations."

RX: Talk to your doctor about your sexual health, your sexual practices and your TSI tests.

What is the main risk factor for colon cancer? It is not a regime or exercise, although those play a serious role. It is simply age: your disease risk increases significantly after the age of 50. When it is detected early (as localized polyps), colon cancer is one of the easiest forms of cancer to heal. How to do that? TheAmerican Cancer Society Recommends you to receive your first colonoscopy at the age of 45 and repeat it every 10 years. Your doctor may have different recommendations based on your family history and personal medical history.

RX: Get this first colonoscopy, if you have not already done so and follow the advice of your doctor for follow-up procedures.

You know it's a major contributor to lung cancer - so he is responsible up to 80% of the deaths of this disease. In addition, smoking increases your risk of traits and heart attacks - toxins of cigarette smoke and weaken the blood vessels, which can cause them to burst or accumulate a sticky plate that can lead to a heart attack. This is why smoking is the n ° 1avoidable cause of death.

RX: Stop smoking as soon as possible. Consult your doctor for help. It is never too late: even people who stop smoking aged 65 to 69 can add one to four years to their lives.

TheAmerican Association of Diabetes Recommends regular diabetes screening for all adults over 45 years old. Why? Type 2 diabetes can strike at any age, but your risk increases significantly after the age of 40. It remains untreated, the condition in which sugars are not dissipated from blood, damaging blood vessels throughout the body - may result in serious complications, including heart disease and blindness.

RX:Book an annual physique with your primary care doctor, who will direct basic blood tests to detect signs of diabetes. He or she will also check your blood pressure; The American Heart Association recommends that you do it every year

As children, we dreaded a visit to the dentist. After 40 years, it's time to stop worrying and learning to love it. Why? Regular dental tours can prevent enormous - both physical and financial costs, which accompany the loss of teeth. As we get older, regular wear and tear can result in cracks, cavities, plaques accumulation and remote gums, which can put us on the path of prostheses or implants. That's what your dentist is there to prevent.

RX: Get annual dental reports twice and practice good oral hygiene daily. Use a fluoride rinsing twice a day, to help strengthen your teeth and keep gum healthy.

This is probably not a new flash: most of us need to do a better job for regular exercise. In fact, about 20% only American adults have enough. TheAmerican Heart Association Recommends adults to get 150 minutes of moderate intensity exercise - or 75 minutes of strong exercise - every week.

RX: Some examples of moderate intensity exercises are fast walking, dance or gardening; The vigorous exercise includes running, hiking or swimming. If the time commitment seems intimidating, start by walking on the block. Any amount of physical activity is better for you than nothing.

The days when coffee was considered a vice left for a long time. In fact, coffee consumption is one of the most virtuous things you can do for your health. Java is packed with antioxidants, which protect your heart and liver and guard against diabetes and cancer. "Moderate coffee consumption (three to four cups per day) has been linked to a longer life,"Robert H. Shmerling, MD, editor of the Faculty of Harvard Health Publishing. "In fact, aNovember 2015 study inTraffic found that coffee consumption was associated with a reduction of 8% to 15% of the risk of death, with larger reductions in people with upper coffee consumption. "

RX: Enjoy coffee with moderation without guilt. (But if you do not worry, otherwise you have been advised to avoid caffeine, do not force yourself. You can get antioxidants by eating many fruits and vegetables.)

In recent years, science has learned more and more about how sleep is essential for good health and longer life. The bad sleep has been connected to an increased risk of weight gain, diabetes, cancer, cardiovascular disease, depression, even dementia. This is because the body repairs itself during sleep, everything to repair cell damage to sweeping brain toxins to ensure our metabolism remains on the right track. When you do not have enough, all kinds of processes are suffering.

RX: Experts, including the National Sleep Foundation, say that adults of each age need seven to nine hours of sleep a night - no more, no less.

Snoring is not just an effective way to be expelled in the middle of the night; This could send you the path of cardiac disease. Frequent snoring could be a sign of a dangerous disease called sleep apnea, in which the airway behind the tongue collapses when you breathe, reducing or even stopping your flow of air for one minute. Sleep apnea has been associated with high blood pressure and cardiovascular disease, according to theNational Sleep Foundation. The researchers think it is because the condition causes repeated oxygen deprivation that emphasizes the blood vessels and the heart.

RX: If your partner told you that you snore, ask your doctor. They can send you back to a specialist in sleep medicine.

Do you know that a high rate of blood cholesterol can contribute to heart disease, but what is a blood cholesterol engine? Consuming too much saturated fat - "bad fat" found in red meat, cheese, bakery products and fries foods - increases the amount of cholesterol in your blood, which puts you at increased risk of heart attack and cardiac cerebral accident.

RX: Do not eat more than three moderate red meat portions every week. The American Heart Association recommends that you do not have more than 13 grams of saturated fat a day.

When it comes to sleeping, as with all the rest, moderation is crucial. Studies show that earning more than nine hours per night can increase your risk of heart disease and dementia.

RX: The latest recommendation of sleep experts, including the National Sleep Foundation, is that adults should have seven to nine hours of sleep one night.

Solitude and social isolation can increase the risk of having a heart attack, according to a study published in the newspaper.Heart. People who reported mediocre social relations have had a higher 29% coronary disease risk and a risk of 32% higher stroke than those with robust friendships. Why? Researchers believe that loneliness increases chronic stress, a risk factor for heart disease.

RX: Develop hobbies. Take the time to call or text with friends or family. If you feel socially isolated or depressed, talk to your doctor about the best action plan.

Empty calories are very bad for your size and heart and sweet drinks like soda contain some of the most empty calories of all. A March 2019 study published in the magazineTraffic found that people who drank the most sweet beverages had the highest risk of death. Each portion of sugary drinks of additional 12 ounces was associated with an increased risk of 7% for a death penalty of a certain cause, an increased risk of 5% for the death of cancer and a higher risk of death of the disease. cardiovascular. "The optimal intake of these drinks is zero," said the main author of the study, Vasanti S. Malik, research scientist at Harvard T.H. Chan Public Health School. "They do not have health benefits."

RX: Hydrates with H20 Classic, Seltzers - without sweeteners or artificial flavors - or water spa house.

Diet Soda is not a healthy alternative for sweet drinks. Several studies show that people who drink dietary sodas and artificially sweet drinks have a higher risk of metabolic syndrome - in which the body can not treat insulin, resulting in weighting gain of diabetes, osteoporosis and decline. renal function.

RX: Somprate this soda for water or selertzer without artificial sweeteners.

Consuming too much added sugar - sugar that manufacturers add to food to soften or expand their shelf life - is a major risk factor for heart disease. According to the National Cancer Institute, adult men consume 24 teaspoons of sugar a day, the equivalent of 384 calories! "The effects of sweet blood pressure added, inflammation, weight gain, diabetes and disease of foie gras - are all linked to an increased risk of heart attack and stroke," said Dr. Frank HU, Professor of Nutrition at Harvard e Chan Public Health School.

RX: The American Heart Association advises that adults do not consume more than 150 calories (about 9 teaspoons, or 36 grams) of sugar added daily. This is about the amount in a 12 ounce soda can.

Slimming down can really strengthen your life. The transport of additional pounds contributes to various health problems, including heart disease, diabetes and stroke. Studies show that overweight people who even lose a little weight (as 5 to 10% of their total body weight) reduce their risk of cardiovascular disease.

RX: Know your healthy weight range. Eat a vegetable diet, reduce your consumption of empty calories and processed foods and get regular exercises.

Excessive friction and smoking can cause severe loss and tear on your body and put your health at risk. "The stress that remains uncontrolled can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes," explains Mayo clinic.

RX:Relieve stress by getting a regular physical activity, keeping a sense of humor and taking into account relaxation techniques such as full consciousness. If your stress has become incomparable, talk to your doctor.

The low-fat craze of the 1980s has not yet been fully achieved, even after the "low fat" processed foods have been revealed to the ultimate dietetic Trojan horse: when the manufacturers have released the fat, they Have often replaced with added sugar and carbohydrates that fail to fill you up, finally making you more calories.

RX: The fat, consumed in appropriate amounts, do not make you big. Too many calories make you fat and low fat foods can just let you hunger. Returns from your next shopping trip with "good" fat, fat fish, olive oil, nuts and lawyers.

Influenza results in serious risks as we get older. Adults over 65 years older are more likely to undergo mortal influenza complications, including heart attacks. "Many people do not know that their risk of a heart attack increases up to 10 times in days and weeks after an acute infection of influenza," says Allen J. Taylor, MD, President of Cardiology at the heart of Medstar and the Vascular Institute. "The influenza shots reduces the risk of cardiac attack."A 2018 study Found that influenza shot can reduce this risk up to 20% and provide similar protection against a stroke.

RX: Get an influenza shot every year at the very beginning of the flu season. The vaccine may take a few weeks after the injection of becoming effective against the virus.

If you do not eat foods rich in omega-3 fatty acids, you pronounce your body from one of the most powerful nutritional bodyguards of nature. Several studies show that omega-3s-3s, which are in fish such as salmon, leafy green vegetables, nuts and linen flax - have been demonstrated to reduce the risk of heart attack and accident Vascular brain, support the health of the eyes and the brain, to improve the mood and ease of arthritis. The researchers believe that omega-3 are works of inflammation throughout the body.

RX: Eat fish like salmon once or twice a week, the Harvard T.H. The Chan Council Public Health School. Choose wild fish caught in the wild. Grill, pan-roast or steam; Do not fry or jump. TAS on green leafy vegetables and snack on nuts. (Just do not take a shortcut by showing a supplement; the search suggests that they can not be effective.)

Left untreated, diabetes causes the construction of sugars in the blood. Over time, it damages the arteries, greatly raising your risk of heart disease, stroke, loss of vision and circulation problems that can lead to amputation.

RX: If you are in medication for your diabetes, stay compliant. Follow all recommendations for diet and exercise

You should not need to rely on the medications to fall asleep, even especially medications. Some studies have linked the use of hypnotic drugs (sleep incidents) with increased risk of cancer and death. Do not researchers know why this can be, but why the risk?

RX: There are many strategies you can follow before applying for a prescription, including meditation, relaxation and avoidance of screens. Talk to your doctor.

Many of us shine on the symptoms or fibib of lifestyles in the doctor's office: according to a survey conducted byZocdoc, near the quarter of people lie to their doctors. The most common reasons? Embarrassment and afraid of being judged.

RX: Always be frank. "Sugar coating The bad habits or symptoms of harassment Naggurigique does not help" advises David Longworth, MD, of theCleveland Clinic. "Your doctors are confidential partners for your care. They need all the information available to help you make smart decisions. This includes all of your habits to all the medications you are taking, including especially medications, herbal products, vitamins and supplements. If you do not systematically take medication, talk to your doctor why - including if you can not afford it. "

Sports drinks are not natural foods. Brands such as Gatorade and Powerade contain the equivalent of 8 added sugar spoons, as well as sodium. Too many in your diet can cause high blood pressure, says Morton Tavel, MD, Clinical Professor Emeritus at the University of Medicine at the University of Indiana and author ofHEALTH TIPS, MYTHS AND TIPS: COUNCIL OF A doctor. "Unless someone exercises or participates in a sporting event for more than 90 minutes, there is no reason to drink something with the excess of sugar and electrolytes," he adds.

RX: "Even if you are an athlete and exercise regularly, I would not recommend sports drinks at any other time when you really are in the middle of the exercise," says Tavel. "Go right for water and maybe a quick way, clogged snack like fruits or nuts. »

It may seem intimidating to talk with your doctor about erectile dysfunction, but ED control drugs like Viagra in online pharmacies abroad is unclear never a good idea. "The risk that these imported medicines are counterfeit, contaminated or subpotted is high, and quality assurance is a major concern," says the National Pharmacy Board Association.

RX: Replacement shame for your health and happiness. Speak openly to your doctor. (And know that some online pharmacies and ED-MED services are legitimate, the databasesafe.pharmacy can tell you who.)

The last fashion scheme will not outweigh the principles devoted by time for good nutrition and health. "Trying a new health lubie all-time comes out leaders to self-care incompatible," says Rachel Franklin, MD, a family medicine doctor at the medical organization unit in Oklahoma City.

RX: "You need a good sleep, good food (but not too much), and regular exercise, in that order," says Franklin. "Repeat every day. »

Why taste the food food so big? It's not just because you do not have to do: to add flavor, restaurant heads often stacks on fat, butter, oil and salt. According to a study by the University of Illinois, the offers in sit-in restaurants often have worse nutritional profiles than fast food.

RX: Take your meal like an occasional feast, but cook at home the rest of the time: this way, you know exactly the amount of fat and salt goes in your meal.

Food or drinks stored in some containers may have a nasty clandestine passenger: BPA. The chemical used in aluminum coatings has been shown to disrupt the function of the thyroid, explains Dr. Leonardo Trarasande, professor at theNYU SCHOOL OF MEDICINE.

RX: Make sure your bottle of water or storage is called "BPA-free".

We take special measures to protect our hearts and our lungs. The ears, not so much. They are worth some attention. Experts say that one of the unhealthiest habits for more than 50 years is to go to noisy concerts or noisy events without ear plugs, which can accelerate the loss of hearing.

RX:Limit your use of a headset and lower the volume when using it. Bring a pair of earplugs to noisy events, and the use of hearing protections when using noisy tools.

Chronic inflammation of low grade in the body is linked to a crowd of chronic diseases, including heart disease, cancerand dementia.

RX:A good way to protect yourself is to eat a Mediterranean diet, which focuses on colorful fruits and vegetables, healthy greases such as olive oil and omega-3 fatty acids - which are all anti-inflammatory.Research shows that he has real corporal advantages: "The results of ato studyRecently published by the American Academy of Neurology indicates that, following a Mediterranean diet can have positive effects on the health of our brain, especially since we get older ", saysVernon Williams, MD, Neurologist sports and founding director of the Center for the sports of neurology and pain medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. "Loss of volume of the brain can affect learning and memory, especially as we get older. But the components of the Mediterranean diet are shown that the advantages of protection for the brain. »

Eclipsed by nutrients like Trendier omega-3 and vitamin D, the fiber is easily neglected in today's diet. But it should not be. The consumption of adequate fiber reduces the risk of colon cancer and heart disease and can help you maintain a stable blood sugar and healthy weight.

RX:Aim for five servings per day of fruits and vegetables, and add many other fiber-rich foods such as whole grains, walnuts and oatmeal.

Vaping has developed a healthier option reputation than smoking. It's unjustified. If the recent epidemic of disease and death-related deaths are not enough to dissuade you that steam is a bad idea, consider that the vapacity can produce formaldehyde and other carcinogenic substances, and the aromas contain chemicals. damage pulmonary tissues.

RX:Do not smoke and vaple. Several strategies exist to help you hit the habit of nicotine. Talk with your health care provider on those who could suit you.

When did the last time you disinfected your mobile phone? That's what we thought. Doctors suggest that you make a habit. Why? Cell phones are constantly affected and are on public surfaces, which gives them a seedworm. The researchers found that a dirty cell phone can literally contain more bacteria than a toilet seat.

RX:Disinfect your mobile phone daily, since experts believe that he can wear coronavirus. Make a solution of 50% water and 50% isopropyl alcohol (friction) in a small spray bottle, spray it on a microfiber cloth or cotton buffer, then wipe the germs.

Grocery stores can be a pain, but it can literally make you sick-with Covid-19 or something else. Common germ surfaces are the culprit. A study revealed that more than50% of trolleysIn your grocery store contain bacteria caused by the disease, including E. coli. A separate study revealed that the handles of the freezer crates can house more bacteria than a toilet seat!

RX:If your grocery store has antibacterial wipes, you can use to wipe the basket handles, enjoy. Otherwise, bring a trip size package with you. Wipe the handle and let it dry for 20 seconds before locking. And wash your hands as soon as you come home.

Shopping trolleys are not the only houses of germs in the grocery store. In a study atState University of Michigan, researchersTested randomly several conveyor belts at the supermarket box for bacteria-100% positive tested. The belts are made from PVC, a hospital porous plastic for germs, yeast and mold. If you put products not packaged on the belt, you could bring some of this Maladian-causing a funk home with you.

RX:Put all your products in plastic bags when you select it. When you come home, wash carefully everything you will consume.

Pointe doctors No. 1 allowed us to stay healthy during the cold and influenza period and during this coronavirus crisis? Wash your hands often and well. Unfortunately, not enough to do it - even after using public toilets. A CDC study revealed that only 31% of men and 65% of women wash their hands after using public toilets.

RX:Always wash your hands with soap and water for the recommended duration (read about what it is). Wear a hand disinfectant based on alcohol as a safeguard.

He does not just remember to wash his hands that is important - it's essential to wash them long enough to properly eliminate bacteria. A recentUSDAThe study revealed that 97% of us - 97%! - Do not wash your hands properly. The most common mistake? Do not wash them long enough.

RX:Wash your hands with soap and water for 20 seconds, about a long time to sing "happy birthday" twice. Dry them well.

Do you have a painful back? Poor posture could be responsible. But there are easy things to do to prevent chronic aggravation. "Back pain, particularly low pain, can be caused by poor low posture and abdominal muscles, "saysNeel Anand, MDProfessor of orthopedic surgery and director of the trauma of the spine in the center of the vertebral column of Cedars-Sinai in Los Angeles. "These areas need to be targeted and strengthened to relieve pain and prevent future outbreaks."

RX: Anand recommends making boards and cracks AB to strengthen your core. At other times, "concentrate on the rest and pulling your shoulders back and go down when sitting, standing or walking," he says. This practice can be particularly useful: "Sit directly on a chair with your hands on your thighs and shoulders. Shoot your shoulders. Shoot your shoulders and press the shoulder blades together and hold it for 5 seconds. Repeat these three or four times a day to reinforce these back muscles used for perfect posture. "

A recent study revealed that people who go to work via the bus or the metro are six times more likely to contract "acute respiratory infections" (read: bad cold) only if people walking or driving - just because that these environments expose you to many more people and their germs. You can also catch Covid-19 there.

RX: No laptop bubbles needed here. Most colds and flu are caused by the transfer of germs from your hands to your eyes, nose or mouth. So, wear a facial mask, wash your hands or use a generous hand sanitizer after leaving public transport.

The antibacterial soap of hands was once considered a valuable tool in the fight against diseases such as colds and flu. We now know that it is a healthy sabzot: antibacterial chemicals of these soaps contribute to the rise of antibiotic-resistant bacteria. And they are not better to eliminate germs from your hands than regular and old soap.

RX:Replace antibacterial soaps with regular and wash your hands frequently to avoid spreading germs caused by the disease.

Although the jury is on the effectiveness of multivitamins, there is a vitamin that you should not neglect: Vitamin D. Multiple studies have found that maintaining a level of adequate vitamin D can be protective against several types. Cancer - and protects against daily colds and influenza too.But as the body produces mainly when the skin is exposed to the sun, it is easy to become deficient. Fully half of us have a low level of vitamin D, national health institutes indicate.

RX:According to the NIH Dietary Supple Bureau, adults should get 600 IU vitamin d daily and 800 IU after the age of 70. Your doctor can check your vitamin D level with a simple blood test.

The toilet seat is not the most managed place in your bathroom. It's the sink. According toA study of the public organization of health and safetyThe bathroom faucet handle is the most managed sixth time of the average home. (The toilets do not even touch the top 10.) Moisture and frequency of use make it a breeding ground for frightening crazymes.

RX:Wash your hands every time you use the bathroom and thoroughly clean your bathroom sink once a week.

After a period of overinforcement, you may be tempted to go on a detoxification or juice juice juice. Resist! "I hear the term "cleaning" projected nowadays, "says Jillian Michaels, creator ofTHE FITNESS APPLICATION. "In many cases, people refer to a type of calorie speed extremely restrictive for a long period of time and even weeks. A juice does not clean your body in any way. This can reduce considerably Your calories, but it will simply put your body in Startvation mode that will slow down your metabolism in response. "

RX:"The only way to clean your system is not eating chemicals," says Michaels. "Eat high fiber foods to help eliminate waste from your digestive tract. Drink plenty of water to support your kidneys and liver. Consider foods or supplements made from organic whole foods that help support Reins, the liver, the spleen and the lungs, like these organs are responsible for cleaning and detoxing literally the body. Smart up-to you on the juice is not the answer. "

Touching public brushes and lips in your eyes, face and mouth - what could go wrong? Well, a woman pursued the Sephora makeup chain in 2017, claiming that she contracted the oral herpes of a lipstick tester. And a 2005 study discovered between 67 and 100% of makeup testers were contaminated with bacteria, including E. coli, staph and strap. All these bugs can cause infections of the skin and eyes.

RX:Never use a public makeup tester. Ask for a sealing single-use sample. If these are not available, test a new nuance at the back of your hand, then wash it quickly.

In the kitchen, the grandmother knew better, except when she came to an old ritual. Wash the raw chicken before cooking, it is an still common practice that can be a serious danger to your health. It can splash Campylobacter or Salmonella bacteria in the surroundings - faucet, sponges, tea towels and cooking tools, which you can then transfer to your hands, mouth or other foods.

RX:Never wash the raw chicken. The USDA and CDC have recently published opinions against it. "Do not wash your raw chicken !, "The CDC tweeted in April 2019. "Washing can spread chicken germs to other foods or utensils in the kitchen. And always cook the chicken at an internal temperature of 165 degrees Fahrenheit.

The men's best friend? I do not joke: People who have dogs can live longer. Researchers at the University of Toronto have examined 70 years of study and has found that dog owners were associated with a reduced risk of 24 percent of all causes confounded. And four-legged friends seem to be particularly good for the heart: people who possessed dogs had aA lower 31 percent risk of death by cardiovascular disease and a low probability of 65 percent of dying after having a heart attack. Why? Dogs need people to be more active, and can reduce the feeling of solitude, that scientists say can stress the heart.

About emphasize the heart - holding over old wounds, affronts and frustrations can increase chronic stress, whose experts agree is bad for the body, including the cardiovascular system and immunity.

RX:Take an active decision to free the grudge from the past. If you encounter problems, it might be time to consult a professional.

"Many people think that more protein they ingest, better," says Anthony Kouri, MD, orthopedic surgeon at the University of Toledo Medical Center. "Protein supplements can be an excellent source of protein for athletes looking to increase muscle mass, seniors with chronic diseases, and vegetarians or vegans. However, for everyone, excessive protein consumption can be harmful. Additional protein intake can lead to osteoporosis and new fractures of fragility, renal calculations, and liver malfunction. There is also evidence that excessive consumption of protein can lead to increased risk of coronary heart disease ".

RX:"Consider your normal food intake of protein before consuming protein supplements," says Kouri.According to Harvard Medical School, in order to determine your daily protein intake in grams, multiply your weight per 0.36. For a 50-year-old woman weighing 140 pounds and is sedentary, which is 53 grams of protein a day.

"The biggest thing people think is healthy, but is not, is excessive long distance race," says Alex Robles, MD, co-founder ofThe trainer white coat. "Speaking evolutionary, we have not been designed for long distances for an indefinite period of time. Biologically speaking, the race is scheduled to be a struggle or leakage reaction to dangerous stimuli in our environment. Instead, humans have been designed to walk very long distances, which has a much lower impact on your joints than ".

RX:"If you like to run, make sure that you have adequate foot support, allow your body to properly recover between the sessions and your technique evaluated by a professional to make sure you move in an optimal mode,", advises Robles.

If you use it, you lose it. Research has shown that is true for our minds as we get older. Constantly exercising your brain help keep its plasticity, or adaptability and remodel itself.Williams advises: "Any brain exercise is worth it going to have the following: it involves something you did not have learned before (this could be learning a foreign language, a new sport or even simply take a different route To work in the morning), it is not easy (difficult exercises, whether to increase the physical or mental neuronal pathways because they require targeted efforts), it develops a skill that can be built on, and It is paying -. Our brains are wired to appreciate the rewards Choose activities that are difficult, but pleasant ".

RX:Read regularly, make puzzles, dig into word games like Sudoku or crosswords, board games or games or video games.

"We know that as a society, we are not in very good health, "saysEricka Spatz, MD, A yale medicine cardiologist. "The Western lifestyle of fatty foods, sedentary lifestyle and high stress, contributes to obesity and can contribute to diabetes, high blood pressure, and finally heart disease ".

RX:Get this AHA recommended weekly exercise. And remember that even starting with a little activity is better than nothing: get every few hours and walk, or start your day with a walk around the block, and work from there.

It's not because a medicine is available on the station does not mean that it is certain, especially with other medications you are taking. Many OTC drugs can aggravate high blood pressure, heart problems and stomach problems, and interfere with prescription drugs.

RX:Talk to your doctor before taking over-the-counter medications, especially if you have other prescriptions.

The menus are some of the dirtightest articles of any restaurant. In reality,They can have 100 times the bacterium of a toilet seat: researchers from the University of Arizona have sampled random menus in the restaurants of three states and found that they contained an average of 185,000 bacteria. This is because they are not frequently cleaned and can often be wiped with a shirt of earth that can be dirty itself.

RX:Never take a used menu. Ask the restaurant a brand new paper.

The most managed element in your home is in the kitchen, not your bathroom: it's the sponge.A studyBy the public health and safety organization found coliform bacteria (a fecal contamination sign) on more than 75% of cooking sponges, compared to only 9% of bathroom handles.

RX:Replace your sponges often, or take them once a week in the microwave. Sature them with water and microwave in height for one minute (for scrub sponges) or two (cellulose sponges).

Calories in sugar sugar drinks such as soda and juices can add before knowing -The search foundThe average American drinks more than 150 calories in sugar sugar drinks at a given day. Bad news: a March 2019 study published in the journal Trafficfound that people who drank the most sweet beverages had the highest risk of death. These empty calories can increase your risk of heart disease, obesity and diabetes.

RX:Sweet sweaty and fruit juices. Moisturizes with plain water, artificial sweetener selectors, non-sugar tea or water spa home infused fruit slices or vegetables.

In public toilets, avoid air dryers, such as t-shirt guns loaded with bacteria. Ina studyPetri boxes exposed to hot air with a toilet hand dryer increased 254 bacteria colonies in 30 seconds. Air hand dryers appear to suck bacteria from a toilet air, which may contain E. coli, stress and fecal bacteria.

RX:Dry your hands with good old-fashioned paper towels.

Everyone must touch the elevator buttons. This is the problem. They are foci of bacteria and viruses causing diseases, but few of us realize it. (A studyAt the University of Arizona found that the elevator buttons contain 40 times the bacterium of a public toilet seat.)

RX:Press the elevator buttons on the back of a joint to reduce your risk of germing of the fingertips to your face.

This is called the "toilet feather" - when you flush, the bacteria can spread more than 10 feet in the air and,A study foundStay suspended in the air for four to six hours. If you keep your toothbrush near the toilet, you increase the risk you will brush with these germination particles the next time you use it.

RX: Always rinse the toilet with the lid down and store your toothbrush on your bathroom counter, in a corner remote from the bowl. And replace it regularly: the American Dental Association informs every three to four months.

Scrolling through social media might seem like a great way to keep in touch with friends, family and around the world. But spending excessive time on social media has been linked to depression, anxiety and solitude.A 2018 studypublished in theClinical Psychology Journalfound that people who used less social media had lower depression rates.

RX:The authors of the study recommend limiting social media to 30 minutes a day.

Registration of mud-surveillance Our favorite television programs could be the new American hobby, which has health experts concerned. A study published in the newspaperMedicine and Science in Sport and HealthSaved that the surveillance of the drool was associated with a higher risk of dying of inflammatory diseases such as heart disease, Alzheimer's disease and diabetes. Each hour of observation added was associated with a risk of increased death of 12%. It seems that custody monitoring encourages us to be more sedentary and can reduce the major major risk factors for a number of health problems.

RX:Do not yet throw television at the window, but it's a good idea to evaluate ifHe is always sunny Marathons give you insomnia and put them back from your trinket accordingly.

Life is not supposed to be a boot camp. The constant intense exercise can release your body to cortisol, a stress hormone that encourages fat storage - and it can simply wear you. "People often think that more is more physically fitting, but the body becomes stronger than fitness because it adapts to physical stress put on it, "says Michaels." When exercise is too intense or too often, it's too long or too often, it's just too much stress. It is at that point that the body can get too much wounds such as tendonitis, muscle strains, stress fractures and tears. Performance can be compromised, and muscle atrophy can even occur ".

RX:Give the muscles already elaborated a chance to recover. "The key is to make sure that you have enough variety in your fitness regime and sufficient recovery time in your plan to ensure excellent results without prejudice, "says Michaels.

Antibiotics are intended to treat infections caused by bacteria. They do not work on viruses such as colds or common influenza. Taking unnecessary antibiotics for viral infections can result in antibiotic resistance.

RX:If your doctor dollates you with a virus, do not insist with a prescribed antibiotic. You could do more harm than good.

Influenza and influenza viruses can last interior surfaces for a week! Touch objects like door handles, gas pumps, cakes and pens at the bank, then touch your face, eyes or mouth, is an effective way to pick up everything that has been left behind it -In included COVID-19.

RX:Always wash your hands or use a hand disinfectant based on alcohol before eating, drinking or touching your eyes, nose or mouth. And wear a face mask when in public.

The researchers at the University of Arizona have found that about one-third of female bins are contaminated with fecal bacteria, the most likely to be placed on public toilet floors.

RX:Never rest your purse on the floor of the bathroom or the back of the toilet. Hang it on a hook instead.

The bleeding gums must always be a red flag. You can not brush or pass the dental silk enough enough to avoid any inflammation that can lead to periodontal disease, resulting in a gradual loss of the teeth and bones.

RX:Brush twice a day, keep your appointments twice a year with the dentist, and if you have noticed gum bleeding, let them know.

There are solid medical reasons for which "the mouth" is a pejorative term. The breathing of your nose warms and humidizes the air to prepare it for the lungs, while the cilia work to filter the toxins of the air. Nitric oxide disinfects and oxygenates air - there are 60% more oxygen from your nose. Breathing in the mouth brings air filtered directly into your lungs and out of your saliva's mouth contains germinal combat cells, a dry mouth is more sensitive to infections.

RX:All together now: breathe in your nose and through your mouth.

Any trendy diet deserves to be approached with skepticism (not to mention anything labeled as a "diet", period). The Keto regime severely restricts carbohydrates in favor of fat, the reason being that it will force the body to burn fat for fuel. Nutritionists say that the limitation or elimination of an entire restoration group is the opposite of health. Our bodies require carbohydrates for energy.

"It's not because the body burns fat does not mean that literally changing the biochemistry of your body is a good idea," says Michaels. "It taxes extremely on your thyroid and your liver and compromises the optimal function of your macromolecules in your body. In addition, the study after the study tells us that plans with very high animal protein and saturated fats (many people are not cautious when the practice of shit) can shorten the service life. "

RX:The most effective plan (and sustainable development) for weight loss is to create a caloric deficit by eating a balanced diet of all food groups and moving more all day. Consult your doctor or nutritionist for help if you need it; Today, many health insurance plans cover nutritionist visits, who can help you plan meals and snacks that will help you achieve your health goals without deprivation or boredom.

"Many people think it's healthy (even necessary) to agonize on every bit of food, every carbohydrate, every calorie, "saysBrooke Nicole Smith, a conscious expert to eat in Rochester, New York. "However, anxiety, guilt and shame we inflict on ourselves may be much worse for our health that everything on our list" prohibited ". Obsessing on calories and carbohydrates is a shortcut for disordered manual, Who can tax your physical and mental health and make your wellness goals more difficult to reach.

RX:Cut a little soft. "When we throw the rules, all these prohibited foods lose their power over us and we can make decisions from a personal care place instead of scarcity," says Smith.

The use of cotton buffers to clean the ear wax is counterproductive: the ear produces wax to protect against the infection, trap dirt and keep the ears dry. The swabs push the wax further, which can hurt the skin, cause an infection or even a perforated eardrum.

RX:Clean the outside of your ears with a damp cloth. Never push anything into your auditory channel. If you have uncomfortable ear lock, use an irrigator to gently soften the wax, or see your doctor for advice.

Long airplane trips can cause painful legs, especially if you have traffic problems. The low compression port can increase circulation, prevent swelling, limit the development of varicose veins and soothe the symptoms of vein disease.

RX:Try 20-30 mmHg low strength. Make sure they are suitable: a pair too loose will not provide enough support, and once too tight can limit the healthy blood flow.

Anew surveyOffice workers in 28 cities found that 90% of Americans go to work when we are sick. It's doubly counterproductive: Not only does it give you rest that you must recover, you can also infect your colleagues.

RX:If you have days of illness, use them. Stay at home when you are sick. Your colleagues will be grateful and it is essential to prevent the propagation of coronavirus.

One of the greatest threats to our health is too sedentary - a lack of physical activity can affect everything, from the heart to the immune system. It is no longer secret than the Americans are much less active than we were. A Cardinal sin: drive us everywhere and avoid even the shortest walks.

RX:Experts agree that even increase your physical activity a little can have a positive effect on your health. A simple way to start is to park a little further from each of your destinations than usual and walk a little more. This can easily become a habit.

A recent study found there are 700 strains of bacteria, on average, living inside your car. The average steering wheel is about 629 units of bacteria per square centimeter. (It makesfour timesDirty as a public toilet seat!) If you touch the steering wheel, your face, you risk getting sick.

RX:Clean your car after each road trip and once every week. Use an antibacterial cleaner on everything you touch, including the steering wheel, dash and controls.

Used cigarette smoke is not a threat to your health inside.A university study of Stanford has foundthat a non-smoker is less than 18 inches of a person who smokes two cigarettes in one hour has the same exposure to second-hand smoke only if they have sat down an hour inside a smoky bar .

RX:Your exposure to toxins of smoke is lower with distance. Stanford's researchers suggest moving six feet from anyone to smoke outside.

Do you want to live in the office? It's a tail to make sure your workspace is as clean as your home. Keyboards, phones, offices and rupture surfaces may constitute breeding ground for bacteria causing diseases. If you do not sit them regularly - especially when you are sick, you could go from germs.

RX:Wipe your desktops regularly, phone, keyboard and door handles with antibacterial wipes or spray.

To brush immediately after a meal can lead to a weakening of your enamel of the tooth - all the acid foods you have just allowed residues on your teeth that can damage them when cleaned with a toothbrush.

RX:Wait 30 minutes after eating before brushing.

"It's the best way to moisturize your skin, not false, says Anthony Younl,MD, a plastic surgeon certified by the board and author ofPlaying God: the evolution of a modern surgeon. "The oil jelly was originally discovered as a coating at the bottom of the petroleum platforms in the mid-1800s and constitutes a by-product of the oil industry. It can obstruct pores and to make skin paradoxically Dry, due to the blocking of moisture and air, not allowing the skin to "breathe". There are also concerns with potentially carcinogenic materials in cheap and less refined versions. "

RX:"Better to stick with moisturizers based on biological and natural ingredients," says Youn.

The exercise mats of your gym or yoga studio can be breeding grounds for bacteria. Because they are made from porous plastic, germs can lift them from hours to days.

RX:Bring your own exercise mat or delete the front surfaces and after your workout.

Time and again, doctors tell us that they want their patients to be active partners in their care - and that means asking questions. Do not OD on Google Self-diagnosis, but be engaged during visits and not spawned to talk if you do not understand something, need clarification or are curious alternatives. Being an active defender for yourself and your loved ones will ensure you get the best care possible.And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.