Good Lifestyle

As for your health, there are someBasic fact that you already know: Drink more water! Dors more! Eat well! Exercise! But it turns out, there is much more to that, and we are ready to bet that you have left more than a few neglected stones.

For example, did you know that only 10 minutes of exercise a day can be as effective as a longer workout? Or to eat certain foods can increase your mood? To help you control your health and fitness, we have gathered the most incredible (and most practical!) That will change the way you live.

It is well known that laughter can be a valuable adaptation tool for those who suffer from medical conditions. But according to a study of 2016 published inThe epidemiology log,This could also contribute directly to a healthier heart. Among the study topics of men and women over the age of 65, those who told laugh daily had radically lower cardiovascular disease rates.

If you are a smoker, but not yet average, leave this call call: a 2002 report of theAmerican Journal of Public Healthsuggests that about 90% of the increased risk of mortality associated with smokingcigarettes Can be stopped if a smoker leaves before the age of 35. Age of the Middle Ages and still hanging? You can always reap the benefits of increasing longevity when leaving today.

We all know that to stay active is the key to a healthy lifestyle, but recent studies have shown how important it is. "By compared to the lowest [athletic] interpreters, elite performance has been associated with a reduction of 80% of the mortality risk," reads a 2018 study published in the journal.Jama Open Open Network. "In addition, the risk of adjusted performance reduction mortality was comparable to, if not greater than traditional clinical risk factors, such as coronary artery disease, diabetes and smoking."

ABritish reportResearch Cancer United Kingdom concluded that smoking rates of decline rate decline and obesity increases seriously, overweight is ready to become the leading cause of cancer by the year 2043. Considering the projections thatHalf of all adults in the United States will be obese By 2030, we are likely to see similar trends.

We all know smoking is one of the worst things you can do for your health, but a more stealth killer can have the same level of impact: sugar. Like cigarettes have long been linked to the preventive mortality of cancer, heart disease and stroke, researchers have increasingly found that added sugar consumption leads to murderous similar conditions.

According to a 2016 report in the journalNutrients, Too much sugar leads to "a variety of chronic diseases such as obesity, cardiovascular disease, diabetes and non-alcoholic foie gras disease (NAFLD) as well as cognitive decline and even certain cancers".

Although it is recommended by theAmerican Heart Association that women do not eat more than six tablespoons of sugar and men do not eat more than eight a day, a 2010 article in theAMERICAN MEDICAL ASSOCIATION JOURNAL found that Americans take on average46 teaspoon hidden sugar per day. These hidden sugars are hiding everywhere drinks with tomato sauce, dried fruits.

When we examine the portraits of past generations, it is clear that Americans have on average larger. Although this is probably due in part to the rise of rapid restoration,hormonesIn meat and dairy products, chemical additives and conservatives and the rationalization of physical workforce, it is also a staggering increase in the number of calories consumed. According toUS Department of Health and Human Services, the average daily calories consumed have increased by about 600 calories since the 1970s.

A good attitude can do more than brighten your day. According toHarvard Health, a series of studies confirmed that being a type of person "half full glass" is associated with an increased increaselongevity. A 1999 study published inJAMA internal medicineI revealed that optimistic patients who had been undergoing coronary artery by the artery were half, more likely to demand reinstate within six months as pessimistic patients.

"Your mother was not totally wrong; hunching can certainly be bad for your back," saysDr. Neel AnandProfessor of orthopedic surgery and director of vertebral trauma in the center of the vertebral column of Cedars-Sinai in Los Angeles, California. "But the opposite is true too. Sitting, sitting too long without a break can also cause tension. If you work in a desktop frame, make sure your chair is at a height where your knees are at an angle of 90 degrees, your feet can rest flat on the floor and you have a low back of the appropriate back. Make sure you get up,stretchAnd take a quick walk several times a day to avoid becoming stiff or causing injuries. "

If you do not think you have time to train, think again: a 2011 study in theObesity newspaperDiscover that high-intensity interval workouts that last 10 minutes can be effective in reducing fat, reduce insulin resistance and improve overall health. Although more traditional workout times of 30 to 60 minutes can rely on these benefits, the new basic rule is that vigorous exercise breakthroughs every day can be as effective as longer workouts.

On the other hand, if you have a lot of time to spend a tranquil workout, try to walk. A 2014 study published in the journalArteriosclerosis, thrombosis and vascular biology found that fastwalking Can be almost as effective as operating in the reduction of high blood pressure, diabetes and high cholesterol. The key is to maintain a rhythm that maintains your high heart rate and cover the same distance as your race itinerary, which, certainly, could take some time.

Functioning It's great for your overall health, but your joints and joints can ask different. "Whether it's concrete or paved asphalt, running on hard ground is incredibly hard on your joints and columns," explains Anand.

So what can you do about it? The orthopedic surgeon suggests varying from your workout and running on land or grass when possible. "You will also get stronger legs because the softer floor gives more expensive and requires more energy, strength and effort to move forward," he adds.

If you suffer from chronic pain, work is probably the last thing you want to do. But a 2017 report in theCochrane database of systematic reviewsExamined 264 studies with nearly 20,000 participants and found that the exercise was beneficial for chronic pain. In particular, the review suggested that exercise could reduce the severity of pain and improve function, especially when exercise plans were monitored by a physician.

If you count alone on the cross button on Sunday alone to keep yourdisturbsSharp As you get older, you miss a huge piece of puzzle. A growing body of research revealed that physical exercise can have a considerable impact on vitality and resistance to neurological disorders.

According to a 2013 study in the newspaperComplete physiology, "Abundant evidence supports the role of strengthening cognitive function among young topics and reduce cognitive caries to aging. ... The exercise could reduce the risk of various neurological diseases, including Alzheimer's disease, Huntington and Parkinson. " Provides, your complete workout includes the brain!

If you are hard at the gym, then spend the rest of the day recovering on the couch or sitting at a desk, you miss some of your greatest possibilities to get in shape. A 2018 study published in the magazineEndotext concluded that the thermogenesis of non-exercised activity (neat) is one of the greatest influences on the weight of a person. Neat includes all daily habits and tasks that require physical movements, such as cooking, grocery storepurchases, do garden work, or even Fidanger - and the more you do all day long, the better you will be healthier.

Stressed at work? According to a 2014 study in the newspaperDiabetic treatments, work constraint is a risk factor for type 2 diabetes, regardless of other lifestyle factors, includingweight and levels of activity. "An association between the professional strain and diabetes is biologically plausible because the response to stress increases the secretion of the cortisol combat or flying hormone", writes the authors of the study.

Short days of vacation?Harvard Health explain thatmeditating is just as repaired as a weekly getaway. In 2018,Researchers outside the Netherlands I studied 91 women's volunteers and divided them into three groups: those who were regular meditators, those who had never meditated, and those who would give up the meditation entirely in favor of a long holiday week.

The first two groups engaged in 12 hours of full consciousness training during a regular work week, while the last group of "holiday participants" is engaged in health and outdoor activities . While the three groups reported similar advantages to reduce stress and an improved mood, participants who continued to meditate showed positive results 10 months later, while vacationers returned to their normal states after the end. their travels.

More than 30 years old and still feel like you're in your premium? Yourmuscle may request to differ. A 2013 study published inMuscle diary, ligaments and tendonsDiscovered that after 30 years, participants saw a muscular decrease between 16.6 and 40%. And this muscular degeneration has increased even faster after 40 years.

Take away? No matter how amazing you feel, you will want to increase your strength workout and your protein consumption in your 30s to help you compensate for the strength you would lose otherwise with age.

Cancer strikes fear in the hearts of many, but according toDr. Nicole Weinberg, Cardiologist at the Saint John Providence Health Center in Santa Monica, California, our hearts themselves constitute a higher threat. Cardiovascular diseases cause more deaths than all types of combined cancer, representing one in four deaths in America and each one in three for women.

But the good news is that we know more about the prevention of heart disease that we do not do about the prevention of cancer, and to eat well and work can put you on the right track. Weinberg warns that it is only half of the battle, and you should also consult a doctor to evaluate how your particular genetic markers can affect your cholesterol levels.

Need more reasons to become healthy hearts? The risk factors for heart disease are also related to dementia, according to theNational health institutes. The body relies on the vascular system to deliver blood and oxygen to the brain, and better your heart is able to do its job, the less likely you are to suffer fromdementia and Alzheimer's disease.

A 2012 study in the newspaperISRN Cardiology Followed the link between fitness and mortality, and found that men who were systematically classified as "adjustment" throughout their adult years had a reduced mortality of 60%. If you are already in great shape, it should help you motivate yourself to keep the good job!

This same study inISRN CardiologyI found that the study participants who were considered fashioned, but their ability to improve their ability during the five-year study period still had a 35% reduction in mortality. This is the proof that it is never too late to start!

As eating well, stay hydrated and stay active, have a good night's sleep must be at the top of your fitness checklist. A 2010 study published in the journalEnvironmental Health OutlookI noticed that not having enough sleep or maintaining an abnormal sleep schedule, is considered an independent risk factor for weight gain. This contributes to a cycle in which bad sleep practices result in weight gain, which increases the likelihood of sleep apnea or other sleep disturbances, which contributes to more weight gain.

If you thought the key to a business was the key to improving your back, you may want to get it to your doctor. "The victims of back pain can actually have greater pain if their mattresses are too firm because it puts more pressure on heavy points like hips and shoulders," says Anand. "Conversely, a mattress too mild might miss the necessary support to allow a proper movement. In both cases, the person wakes steep and suffering from pain." The ideal, medium-firm mattress, involves a little compromise between the two.

If you find yourself suffering from dust-related allergies, your bed may not make you favors. And unfortunately, it may not make the difference if you use a mattress cover or not. A study inNew England Journal of Medicine found that there was little difference in exposure to mattress dust between groups that used coverages and groups impermeable to allergens that did not do it.

"Inflammation is a reaction in the body that creates redness, swelling, heat and can cause pain, "saysDr. Kristine Arthur, Internist at the Medical Center Coorixcare Orange Coast in Fountain Valley, California. "It's usually an answer to something like an infection, chronic irritation or injury. Studies have shown that the longer session is associated with an increased level in these inflammatory biomarkers, especially for women." Since chronic inflammation can lead to weakened immune system, women should be sure to stay active throughout the day.

According toHarvard Health, more than half of the average day of the person is devoted to the session, whether in front of a computer at work, in front of the television at home or with a meal at the table. Unfortunately, this trend is dangerous for our health, contributing to the increased risk of type 2Diabetes, cancer and obesity, which in turn constitutes your chances of heart disease and stroke. However, there is also good news: a 2011 study in theNewspaper Women's Health I showed that walking for only 30 minutes a day can help reverse some of these questions.

With increased awareness of the dangerousness of a sedentary lifestyle for our health, more and more people have chosen to take the day of work. And although the benefits go beyond weight loss (hello, cancer rate and declined diabetes), it is natural to ask as many calories as you could burn by jumping the seat. The answer, according to theEuropean Journal of Preventive Cardiology, is 72 calories in a working day of eight hours. In other words, it's great for other aspects of your health, but do not use it as an excuse to skip the gym.

While people suffering from more seriousdepression can benefit from an antidepressant drug, a 2007 study in theJournal of Psychiatry and Neurosciencefound that people who suffer from a soft depression could better exercise. As explained by the study, "the profit risk ratio is poor for antidepressive use in patients with light depression".

According toDr. Vernon Williams, a sports neurologist and director of the sports neurology and pain medicine center in Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, our brain contracts as we get older. Beyond our 60s and 70s, the loss of neurons and their connections, called cerebral atrophy, is largely inevitable and leads to a cognitive decrease. However, healthy habits, including not smoking, blood pressure management and maintain healthy weight can help slow down the process.

An apple a day is moving the doctor - or at least it can help keep your liver at its healthiest. A 2017 study in the newspaperNutrients revealed that eating more fruit fibers contributed to a healthy liver, especially in overweight and obese people who have sufferedliver Damage, including foie gras disease.

A 2017 report in the journalMicrobial ecology in health and illnessDefine to identify the compounds in different food groups that help expand the moods of peoples. Looking at carbohydrates, proteins and fats, the report identified beta-glucans, tryptophan and omega-3 fatty acids as a better atmosphere-boosters. Translation? Foods like oats, spinach, eggs, nuts and salmon should be regular features in your meal plan.

As amenders, it's time for us to take a good look at the foods we eat. According toUS Department of Health and Human ServicesThe average American consumes a diet exceeding the recommended levels of admission in four essential categories: calories of solid fats and added sugars, refined grains, sodium and saturated grease. You do not know if your diet is on the right track? Discover this helpful guide from theUSDA.

If there is an area where most American diets go on rails, it's sodium. In fact, according to the same report, about 90% of Americans eat moresalt that they should not consume on average 3,400 mg daily, compared to the recommended guideline of less than 2,300 mg per day. Sodium plays a major toll on our health, raising our blood pressure and contributing to heart disease. It is estimated that if the Americans have reduced their sodium consumption of 1,200 mg per day, this could save up to $ 20 billion a year of medical expenses.

According toDr. Melanie Goldfarb, endocrine surgeon and director of the endocrine tumor program at the Saint John Providence Health Center, up to 70% of middle-aged women and 40 to 50% of middle-aged men suffer fromThyroid Nodules-What they know it or not. These are small unymptomic crises that develop on the thyroid and do in some cases a hypothyroidism. Between 5 and 10% of cases are determined to be cancerous, so make sure you plan an ultrasound if you suspect a problem.

Only the size of a pea, your pituitary gland packs a big punch. Located at the base of your brain, this "master gland" controls other secreting hormonal glands and has a considerable impact on the regulation of your vital organs. So, it can happen as a little shock than, according to Goldfarb, one in six people has a pituitary tumor or cyst. The good news? "You can remove up to 95% [of the gland] and have a complete function," says the endocrinologist.

According toMAYO Clinic, fat leaves the body especially via expired breathing. A 2014 study in the newspaperGastrointestinal leaflets Discovered that 84% of the fats are transformed into carbon dioxide and breathed, while the remaining 16% become water, leaving your body through urine and sweat. Some physical form professionalsArgue This means that deep breathing with special attention to prolonged expiration can help your body lose fat.

If you continue to wearsweat Costumes or garbage bags, it's time to change your routine. Beyond the risks associated with an intentional increase in your temperature while exercising, extreme perspiration is very low to help you lose fat. As you exercise, your metabolic system oxides triglycerides with usable energy for your muscles, narrowing (but do not get rid of) your fat cells in the process. The 16% of the weight lost by urine and sweat are quickly reconstructed as soon as you rehydrate.

Need more than one reason to drink your eight recommended glasses ofthe water one day? Several studies, including this 2016 report in the journalNutrition boundaries, concluded thatStay adequately hydrated Helps people lose weight, both limiting the appetite and increasing lipolysis, or grease ventilation. Go ahead and Topez your glass!

This may not surprise anyone who has taken a difficult diet before: an increase in calorie restrictive regimesstress. As a 2011 study in the newspaperPsychosomatic medicine Explains, "restricting calories increased the total production of cortisol and calorie monitoring increased the perceived stress." To feel your best, of your best, physically and emotionally, from calories and focus on the consumption of solid nutritional foods in reasonable portions.

Without only the stress makes a toll on other areas of your life, but it also leads directly to more weight gain. That evenPsychosomatic medicine study revealed that high cortisol levels trigger foodscravings and storing excess fat, especially around the abdominal area.

It is normal for women to feel more or less heavy depending on where they are in their menstrual cycle. But theAmerican Journal of Clinical Nutrition suggests that the connection can goDeeper that the retention of water and bloating: the study revealed that women are more effective in weight loss when using "a differentiated plan and an exercise program that is adapted to combat cravings and changes metabolic throughout the menstrual cycle. »

According toDr. S. Adam Ramin, Urologist and medical director of specialists urology cancer in Los Angeles, testosterone is essential in the construction of muscle mass, which prevents the loss of bone density, stimulate sexual desire, fightingtiredAnd the maintenance of psychological health. But it also notes another key advantage: good cardiovascular health and the reduced risk of a heart attack.

Ramin explains that men and women suffer from low testosterone as they get older, and while testosterone supplements can cause unwanted side effects, there are many natural ways to increase your levels, without consequence. It recommends regular exercise, lose belly fat (which "transforms natural testosterone into estrogen"), get enough sleep, avoiding stress, and keeping a nutritious diet that includes "healthy cholesterol". , found in foods like eggs, lawyers and fish.

If you havekids, Your health habits are contagious. A 2014 study in theJournal of Sports Science & MedicineRevealed that a child participation in sports participation has been significantly predicted by their parent physical activity rates, especially since young adolescents. In particular, the sons were not affected by the level of activity of their father, while the girls were affected by the two mothers and fathers.

Now you probably heard about "text-Neck, "A strain of the cervical column caused by fishing on the line constantly down our heads to watch our phones and other devices.

"The head placed at a 60 degree angle forces of the cervical spine to maintain the equivalent of 60 pounds," explains Anand. "To put these numbers in perspective, the design of your neck is such that it is strong enough to carry your skull (which weighs about 12 pounds). Indeed, these torque angles we place our cous to set up five times the amount of pressure on them that they have been designed to hold ". If you feel the strain, it's time on a scale on devices and practice a better posture.

According toDr. Peter Leport, Bariatric Surgeon and Medical Director of MemorialCare Surgical Weight Loss Center in Orange Coast Medical Center in California, which considers you a friend can have a huge impact on the success of your loss or weight loss plans. "When you say [your health goals], you can see that your loved ones are very favorable, first. And, like most things in life, some will be more favorable than others, "he explains. "The tension usually occurs when you start choosing healthy activities on the unhealthy that you may have already engaged with them. LePort recommends including your friends in your new healthy lifestyle, and liberationrelationships Where perhaps you hold the bad habits of your friends.

The faith we put in health professionals is deep, and many of us speak of our gospel doctor, but it is important to remember that medicine is complex, and people make mistakes. In fact, according to a 2013 study in the journalBMJ Quality and Security"AutoPsic studies identify major diagnostic anomalies in 10 to 20 percent of cases. The study continues by explaining that, in a survey of more than 2000 patients, 55 percent listed a diagnostic error as their main concern by seeing a doctor, and the medical investigations revealed that about half of them Doctors respond diagnostic errors every month.

Bacteria of the intestine can be the small new in the city in terms of health, but research now suggests that assembly could change the way we look at well-being. A 2013 report in the journalGastroenterology and hepatology refers to the study of intestinal ecology as "one of the most active and exciting fields in biology andMedication. "Researchers make enormous progress in understanding how microbiotes can influence everything from the prevention of disease management. Stay listening to the progress of probiotics: these could soon be the Key of good health.

If there is a place where we all can agree, it is a summit for the spread of germs, its public bathrooms - and many of us are selective on what we are going and will not touch when We are in one. The problem is that we have everything wrong: a 2011 study in the newspaperPlos aI noticed that if after washing your hands, you use them to open the door, you have a higher risk of contamination than if you rinse the toilets with your naked fingers. Another shock of the study? The toilet floor often has less germs than the soap dispenser! And to make sure you get this daily activity,This is the safest way to wash your hands.

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