Good Lifestyle

In terms of implemented a healthier way of life, we often have the best intentions. However, just because we want to become healthier does not mean that we know how to do it. Fortunately, most of our mistakes are quite easy to correct. Here to eat this, not that! Health is the 25 worst errors you can do when you try to get your health, according to physicians and health health experts.

The elimination of bad habits - such as smoking - is obviously beneficial for your health. However, sometimes to really give up unhealthy habits, we have to think about the future and replace them, says Daniel Atkinson, the Clinical GP leads toTreated. For example, if you smoke, you could usually have a cigarette in the morning before preparing for your day. "You may have already done that for several years," says Atkinson. "But even after a short duration, your brain will start expecting this because it's part of your personal routine - and it is without even considering the addictive impact of nicotine on the brain." This can have a negative impact on your mood and emotional well-being. "You could have haraveling cravings, feel irritable, feel grumpy, depressed, anxious or usually in a bad mood."

RX: "The trick is to replace the cigarette with another action, another behavior," says Atkinson. For example, instead of having a cigarette, have a nicotine gum or, better yet, go for a morning jog. "All that is healthier will do," he says. The idea is to learn a new behavior that replaces the old habit, then incorporates it completely in your routine. "It's difficult, but certainly feasible with a little support and will!"

The alarm goes out and you press Snooze. Harmless, right? Although most of us are guilty of doing time from time to time, according to Atkinson, it can be detrimental to your health. "Maybe you have noticed a good night's sleep, when you hear the alarm first and you wake up, do you feel fairly fresh and alert? But the snooze button is too tempting, then back to sleep For another 10 minutes, "says. However, after these 10 minutes of extra sleep, you could wake up to feel groggy and tired. "There is evidence that suggest it's because, when we press Snooze and get in standby, we actually turn to our body thinking that we enter a new deep sleep cycle, which is Then interrupted 10 minutes later, "he explains.

RX: While pressing Snooze will not kill you, it always recommends trying to wake up when your alarm goes out initially. "If people reach the recommended amount of sleep-6-8 hours - and wake up at this first alarm, many will feel cooler and better for that, especially if you are looking to lead a healthier and more active life of the new Year. ," he says.

While eating healthy is essential to stay healthy, an overly restrictive diet rarely leads to health benefits, saysDavid Gréuner, MD, surgical partners of New York. "Many tests of being healthier will generally make dietary mistakes. When people decide to make a diet, the restriction is a common mistake," he says. Some examples cut all carbohydrates, sweets or meals. Although this can lead to rapid weight loss, they are not always durable solutions.

RX: Instead of going on a super restrictive diet, Dr. Greuner suggests creating global lifestyle changes. "Remember that having a cheating meal, it's okay," he says. "Listening to our body is one of the most important parts to try to get your health!"

So many people are excited to be healthier that they decide to make several major changes at a time. However, according to Rachel Franklin, MD, medical director of medicine of the doctors' family in Oklahoma City, Oklahoma, he rarely leads to long-term success. "Doing all that is both changing your diet radically, committing daily exercise and meal preparation and store the house and find a new hobby - is a failure recipe," Explain-T -she.

RX: It's great to make life-style changes. However, do it at a pace that you can actually maintain. "Choose one thing at a time and lock it before moving on to the next change," suggests Dr. Franklin.

The amount of water we need to stay hydrated depends on various factors, including the height, weight and level of physical activity, so that the amount of drink can be difficult. However,Serena Poon, A leading chief, master nutritionist and Reiki, explains that discovering it can be a change in health. "When our bodies are properly hydrated, all the better our metabolism works, our digestion, our natural detox process, the mental acuity and our body of the ability to properly absorb vital nutrients. Unfortunately, she argues that almost each of her clients comes to her dehydrated. "Enough water and stay drinking hydrated creates immediate change in the way our body appearance and is a fundamental factor in maintaining a healthy lifestyle. »

RX: Make sure to stay hydrated! "Setting a goal of drinking an ounce of water per pound that you weigh and use a rechargeable water container to keep track of how much you drink," Suggests Poon.

Sleep is absolutely crucial for your health, but many people do not get enough. "I am personally guilty too often! Admits Poon. "When we sleep, our body rest, reset and re-cooperate. As much as we think we can go to sleep to "be more productive" and "do more", it emphasizes that our body actually work less efficiently and effectively without sleeping enough. "A lack of sleep can weaken our immune system, disrupt our intestinal health and completely throw our hormones out of balance. »

RX: Poon suggests fixing a goal of at least 7 hours of sleep per night. In addition, a prener routine to help you liquize your day so you can reach your sleep goals!

When using your electronic device as a tour tool such as weight loss that tracking what you eat and exercise can be beneficial for your health, using as a distraction while eating yourself do not make any favor. "Distrait while eating, like watching TV or e-mails to answer, can lead to eating without thinking," says Joanne C. Skaggs, MD, internal medicine or medicine in Oklahoma City, Oklahoma.

RX: Put your phone while you eat! "We encourage conscious food," says Dr. Skaggs.

For several years, many have believed that the replacement of fat foods with "low fat" foods is the key to weight loss. , Emphasizes Atkinson, however, when people try to be healthier, some make the mistake of supposing that low-fat options are still healthy and low in calories, while often the opposite is true. It also highlights that there are many different labels that manufacturers can choose to use that tend to mislead such as "light", "without fat", "reduced fat" and "low content in fat. »

RX:Know that the label can be misleading and do your research. "My advice would always read the nutrition label, which is a requirement of the law that manufacturers must comply," says Atkinson. "Nutritional information, at a minimum, should tell you the amount of energy (calories, kcal), fat, saturated fats (usually just labeled sature), sugar and salt. »

While the consensus is that a nutritional and nutritionally rich diet is optimal, in their efforts to lead a healthier life and consume a better diet, many people make the mistake of thinking they should eat fruits and vegetables. Some of them even eat the same types of fruits and vegetables regularly. "Although it is certainly true that fruits and vegetables are one of the most important and basic food groups, they do not make for all vitamins and nutrients are body needs," says Atkinson. "Our bodies requires fatty foods like spreads and spreads, but in small quantities"

RX: Diversify your diet. As an indication, the goal for about 35% fruit and vegetables, 35% starchy (upstairs in fiber as possible), 17% protein-rich foods such as meat, eggs and nuts, 10 % dairy or replacement of dairy products and 3% oil and gaps, suggests Atkinson. In addition, it is important to "mix" your diet as often as you can. "Eat a wide variety of foods that come into a group, not the same types of food every day," he says. "Do not hold the same meals every day, even if they are considered" healthy "meals! »

It's not only what you eat, but how much you eat, reminds Atkinson. "Each of us have what is called a quantity" intake 'calories' calories that we need to consume so as not to win or lose weight. It is based on our energy consumption (food) and our energy production (body functions, movement, exercise) ".

For men, this is an average of about 2,500 calories a day to maintain their weight and women, 2,000 people. So, for example, if a woman consumes only 1,500 calories and does not change a single thing about her daily routine, she would start losing weight. Were they to consume 2,500 calories and do not change his daily routine, she would start gaining weight. "This is how the work of gain and weight loss", continues from Atkinson. "There is no magic diet or hacking that will help us lose weight."

RX: If you want to lose weight, consume fewer calories than you burn. "This means that even if you cut all the unhealthy foods of your diet - takeaway, sweets, chocolate and replace that with healthy foods - if you always consume healthier foods than you burn, you Do not lose weight, "Atkinson explains. That's why it's so important to keep an eye on our portion sizes and do their utmost to count our calories.

Fish can be packed with lots of vitamins and minerals, but there are also things that do not hide in the water in which they swim, warnsWhite Kristine, RPA-C, PhD. "Fish were one of the healthiest foods on the planet, but we poisoned the oceans with mercury," she says. Although all fish have mercury, it is the big fish that are the most dangerous for people and pets.

RX: "I suggest avoiding tuna, swordfish, mahi and even wild salmon," suggests Dr. White. "If the fish is bigger than your plate when the fisherman catches him, do not eat it." Instead, stick with small fish like sardines, anchovies or Branzino.

While Dr. Blanche subscribes to a gluten-free diet, she points out that if people change from diet to all gluten-free carbohydrates, they still eat processed carbohydrates, that is to say sugar. "Simple sugar and carbohydrates reduce the immune system, which puts you at increased risk of insulin and diabetes resistance, as well as cancer cells powered," she explains.

RX: If you go gluten free, focus your diet around whole and unprocessed foods and carbohydrates, such as whole grains and legumes.

All nutritional supplements are not created equal, warns Dr. Blanche. "The supplement industry is the wild west and the regulation does not protect the consumer," she says. "I have patients with shopping bags full of supplements, then make their laboratories, who reveal that they do not absorb anything in these supplements." In fact, sometimes they can even cause damage, including mercury or lead poisoning.

RX: Be your own health defender and do a lot of research before starting to take supplements. In addition, always check with your drug provider to ensure that the supplements you want to take are not going to counteract with something that you already take or complicate a pre-existing health problem.

Despite the fact that US centers for disease control require the importance of obtaining an annual influenza vaccine, many Americans opt against Jab. The truth is that you can be the healthiest person alive, but the flu can always put you from life and can even be life in danger. And no, the influenza vaccine will not make you influenza or weaken your immune system.

RX: You should get the influenza shot each year before the end of the influenza season (end of October, early November), it's not too late.

Most people are well aware that the consumption of frenzy will not promote a variety of reasons ranging from mental health to physics. However, even a moderate consumption consumption can be incredibly harmful for some people, says Tarek I. Hassanein, MD, FACP, FACG, AGAF, FAASLD and owner ofSouthern California Head & Gi Center.

RX: "Zero alcohol is the best," explains Dr. Hassanein. "If you drink it, make sure you do not consume more than one glass for women and two men's drinks a day."

It is easy to deposit recommended health projections, such as mammograms and coloroscopic projections, considering that they can be a pain in the ass. However, not to keep abreast can be the difference between life and death, considering that if most cancers are taken before, the prognosis is generally better.

RX: "Projections can be rescue", maintains Dr. Hassanein, who recommends keeping all preventive measures that can help control your health.

There are tons of connected and cleaning detoxs that promise to clean your toxin system. However, many can hurt more good. In addition to dehydration, they can starve your body of vitamins and nutrients needed. "Detoxification approaches are more gadgets than reality because the body can detoxify," says Dr. Hassanein.

RX: As the body is cleaned naturally, help it by drinking lots of water and eating natural and healthy foods.

One of the main administrations of the United Statesmissionis to protect public health "by ensuring the safety, efficacy and safety of human and veterinary drugs, organic products and medical devices; and ensuring the safety of food supply, cosmetics and products of our country that emit radiation. " They have a strict approval criterion for a reason to protect our health things that could potentially dangerous.

RX:Dr Hassanein urges the importance of sticking to the products and procedures approved by the FDA. "Be intelligent," he advises. "Do not believe everything you hear that has not been examined by the FDA."

Some people have an idea that taking psychiatric medications can have a negative impact on their health in another way. For example, you might think it's responsible for your weight gain. Or, if a woman falls pregnant, it might think that could damage their child's development. However,Theresa M. Peronace-Onorato, MACP, BagAt the counseling anchor points in Huntington Valley, PA, stresses that stop many types of cold Turkey medications - without the help of a psychiatrist - can seriously compromise your health.

RX: "Always talk with your psychiatrist before stopping drugs and see if there is a safer alternative," she encourages. For example, in the case of a pregnant mother, his mental well-being (including his diagnosis) should be taken into account before the drugs are arrested.

Take vitamins is not enough. You must take the right vitamins to get his health. "Many people make huge mistakes and take the bad vitamins when you try to get his health. Did you know that taking vitamins that are neither high quality nor even those that are high quality in bad doses can be very dangerous? " saidArielle Levitan ®, co-founder you vitamin LLC. In fact, you can rejoice your health (think of kidney stones, heart disease, constipation, dementia, liver failure, cancer, and more) taking bad vitamins. And no, your body does not "piss". "Do not start taking things that food stock to all food recommends or you've heard about television," she continues. "Vitamins are like other drugs in that they can be extremely beneficial for your health, but also quite dangerous if you do not take good nutrients in safe and appropriate amounts."

RX: "Taking good vitamins to meet your individual needs is essential and it is important to do so under the supervision of medically trained experts," said Dr. Levitan, who suggests obtaining a personalized daily multivitamin containing the right vitamins in The appropriate amounts based on who you are, your diet, your way of life and your health concerns.

Most of us stretch before doing exercise to reduce potential injuries. However,Charles Odonkor, MDPhysiatrist of Yale medicine, points out that the stretching incorrectly without appropriate technique can cause more harm than good. "Stretching a muscle too far too fast can hurt you," he explains.

RX: Before you stretch, Dr. Odonkor suggested rolling your muscles. "This puts the pressure on the areas you drive and sends a message to the brain of this area to relax," he explains. In addition, make a light warm activity, such as jumping, jogging, cycling, walking for 5 to 10 minutes.

People often forget to maintain an appropriate form - whether they are in the gym or doing things around the house. "As we strive to follow resolutions to be fit, it is important to pay attention to weight lifting techniques," says Dr. Odonkor. For example, the twist of the trunk and the use of the rear muscles instead of legs while lifting heavy objects can increase the risk of a broken or herniated disc. In addition, repetitive activities with manual demanding tasks such as the shovery, lean forward to lift heavyweights rather than hanging, sedentary lifestyle and sit for long periods, also puts intense pressure on the discs of the spine and vertebrals.

RX: Whether you do iron or pump, pay attention to your form.

So many people have immediately searched ice or tense muscles, thinking that it will help with inflammation. However, Dr. Odonkor argues that he can lead to a significant increase in muscle damage for the [eccentric] exercise, hinder recovery and reduce muscle strength.

RX: "The heat works better for sprains and muscular sprains to cause more blood flows in the injured area to bring nutrients for healing and recovery," says Dr. Odonkor.

Exercise is one of the best things you can do for your health. However, there is such a thing that it. "I am fluent in patients who create unreasonable expectations for themselves when it comes to making exercise objectives"Sean Peden, MD, an orthopedic surgeon of Yale medicine, explains. Not only does the end of the exercise of injury fatigue, but the people who exercise them tend to burn.

RX: Your pace. "Working should be fun and a break from the stress of your normal life," says Dr. Peden. "Forcing to integrate with workouts or feel guilty of not doing it, can add to your stress level. Did you know and create a reasonable and enjoyable routine for you!"

Dr. Peden also emphasizes that, in addition to the appropriate technique, good fitness outfit is also crucial. "I often see patients who develop tendonitis, stress fractures, plantar fasciitis and other conditions, because they use a mediocre shape and poor shoes and take too much kilometers too early," he explains, "he says," adding that this analogy also applies to the weight room and training classes too.

RX: In addition to training, make sure you have the right shoe or any other equipment needed for the exercise you do. And live your happiest and healthiest life, do not miss these101 The most instance habits on the planet.