Health Tips For Living Well

 Health Tips For Living Well

1. Sit on the floor

Sure, it might not be as comfortable as a super comfy couch, but studies of the world's tallest people show that sitting on the floor can help you stay healthy for longer. For example, in Okinawa, Japan, where the world's longest living women live, most of their reading, eating and talking is done while sitting on the floor. What makes it so useful? Standing up frequently improves flexibility, muscle strength, and coordination, all of which have a positive effect on life expectancy.

2. Healthy drip

Slathering a little butter or oil on vegetables not only tastes good, but it's also good for your health. Some nutrients, such as vitamins A, D, E, and K (found in green leafy vegetables and sweet potatoes), are fat-soluble, so a small amount of fat, such as olive oil, helps absorb nutrients. Ian Marber says outstanding freelance writer. Nutritional Therapist (ianmarber.com).

3. This is not the time for wine.

Drinking a glass of wine in the evening may help you sleep better, but it can affect the quality of your sleep and make you feel sleepy the next day. To avoid this, avoid drinking close to bedtime to give your body time to process the alcohol. Although it varies from person to person, a good rule of thumb is that it takes your body an hour to process one unit of alcohol. To find out more about drink units and make sure you don't exceed the maximum of 14 units per week, use Drinkaware.co.uk's units calculator.

4. Caressing

One study found that volunteers who hugged regularly over a two-week period were less likely to catch a cold. This is thought to be because cuddling is one of the fastest ways to get oxytocin, the feel-good chemical, flowing through your body, which helps reduce stress and thus protect your immune system.

5. Know the 3 C's

More people are suffering from hay fever than ever before, but the reactions are long-lasting and affect even those who did not suffer from the disease before. Dr Beverly Adams-Groom, senior palynologist at the University of Worcester, said: "The interaction between pollen and increased pollution and climate change are other factors." It's important to reduce pollen exposure, so understand the three Cs: Cover up (wear big sunglasses, rub Vaseline around your nose, and close windows when pollen levels are high). Grooming (shower, change clothes, and wipe your pet with a damp cloth when you get home).

6. Look at dried fruits

Delicious dried fruits such as apricots, figs and mangoes are very high in sugar, so it's worth limiting your intake. Consider 30 grams (or about 1 tablespoon) as one of your five daily servings.

7. Listen to your heart.

Have you noticed how your stomach reflects your emotions? If you're feeling stressed or anxious, this can slow down digestion and cause bloating, pain, and constipation, but for others, it can irritate digestion and cause diarrhea and frequent trips. to the bathroom. So, when you're angry, don't rush to eat. Take your time and eat slowly, putting down your fork after each bite and chewing each bite thoroughly.

8. Take green vitamins

According to this formula, being surrounded by green landscapes has powerful effects on health and well-being, reducing mental stress and increasing energy, self-esteem and mood. In addition to getting out in nature regularly, position your chair at home so you can look out the window, fill your house with houseplants, and set your computer screensaver to your favorite scenery.

9. Get smart with snacks

Know the 4 P's for smart on-the-go snacks: planning, packaging, protein and production. So, plan ahead. Pack snacks in leak-proof containers. Keep fuller for longer, consume protein. Add fresh produce rich in fiber, such as fruits and vegetables. Pairing an apple with Greek yogurt, a cheese stick, or some nuts is a healthier way to satisfy your cravings.

10. Nail it

Podiatrists see 10,000 cases of ingrown toenails every year. This problem occurs when the side of the toenail digs into the surrounding skin, causing redness, burning, and sometimes infection. Oh, to avoid this, don't use nail clippers. Instead, use scissors to trim your nails and avoid over-trimming.

11. Good morning, sun!

"Close your curtains in the morning will help you get a better night's sleep," says sleep medicine consultant Dr Alana Hair. Light is key to regulating our sleep patterns, as exposure to natural light helps coordinate the body's sleep/wake cycle.

12. Reap what you sow

Mindfulness, the practice of paying attention to your thoughts, feelings, emotions and body sensations, has been shown to help cope with stress and anxiety and is recommended by NICE (National Institute for Clinical Excellence) as a way to help prevent depression. . Want to try something new? Try embroidery. It checks all the boxes for mindfulness because it forces you to slow down and focus on the task at hand. For new projects, try DMC The Mindful Mandala Embroidery Duo Kit (£20, John Lewis).

13. I love lentils

Include red lentils to your succeeding spaghetti bolognese or shepherd's pie. They have a "meaty" flavor, so they can easily be added to ground foods for a high-fiber dinner. Would you like to eat less meat? It replaces whole beef.

14. Win with one

When you exercise, always ask yourself, "Can I add another set/movement?" So if you cycle around the park 5 times, you'll do it 6 times. If you play tennis, play a different set. A little movement at the end will not only help you get fit faster, but it will help you realize that you are capable of more than you think and give you powerful fitness fuel.

15. Habit stack

Combine "shoulds" with "must dos" to see good habits. For example, when shaving your legs, check your moles for changes. While you wait for the kettle to boil, do some stretching. When you have a dental appointment, you should also make an appointment for a smear test or mammogram.

16. Food that makes you feel good

No, I don't imagine it. Feeling "hungry"—hungry and angry—is a real thing. That's because the brain, unlike other organs, relies on intravenous glucose supplies throughout the day to maintain adequate energy, so if you miss regular meals or skip them, you won't feel your best. In addition to eating regularly, forget the fear of fat. The brain is made up of about 50% fat, and our cells need good fats to maintain their structure, so consider the good fats found in olive oil, nuts, seeds, and avocados.

17. Upgrade your land

Take your regular walk or jog to the beach or rugged countryside. the reason? On soft surfaces like sand or grass, there is no rebound force, so your muscles have to work harder.

18. Eat in secret

It doesn't have to be a serving of vegetables, green beans, or a side of a big salad. Transfer a tablespoon of tomato puree into your pasta sauce, add a small bunch of olives rather than chips, or add a pack of watercress to your pesto.

19. Take self-care seriously.

Self-care is not just long baths and facial makeup to maintain health. Whether it's learning to say "no" or finding more time for yourself, it's about tackling the obstacles that wreak havoc on your health and well-being. There are so many self-care podcasts out there now that are so inspiring. We enjoy Self Care Club by Lauren Mishken and Nicole Goodman. "Happy Place" by Fran Cotton. "Feel Better, Live Longer" by Dr. Rangan Chatterjee

20. Go into the water

Swimming in a pond, lake, river or open ocean is even more effective than swimming in your local pool because you have to work against the waves and currents. For a gentle introduction to outdoor swimming, try the Lido and find inspiration and essential safety advice at outdoorswimmingsociety.com and wildswimming.co.uk.

21. Sit for attention

We know that standing posture is important for healthy bones, joints, and muscles, but did you know that many people also need to adjust how they sit? The most important thing to know is that this means that you should keep your feet flat on the floor when you sit in a chair for long periods of time. Your knees should be at hip height or lower and there should be a little space between the back of your knees and the seat. Footrests are useful if your legs are too short to reach the floor.

22. Perfect your pudding

An easy way to eat more fruit is to make it as a dessert. Roasted peaches, figs, plums and apples are tasty sweet foods rich in fiber and antioxidants. Serve with plain yogurt or semi-fat cream instead of double cream.

23. Diversify your diet

Enjoying a variety of plants that feed your gut microbes is an easy, science-based way to improve your health. The easiest way is to mix up your existing meals. So instead of regular red peppers, choose a bag of mixed colored peppers. Instead of green beans, use a can of mixed beans. Choose frozen mixed vegetables or stir-fry packages instead of one type of package. Eat mixed nuts instead of plain almonds.

24. Watch out for coffee creep

Did you know that coffee is one of the biggest sources of antioxidants in our diet? But caffeine can also release high levels of the stress hormone cortisol. If you rely too much on coffee to get you through the day, and headaches and nervousness are the evidence, try brewing some cocoa in the afternoon. Although it is called "coffee", it is made from cocoa beans instead of coffee beans. Try Trailblazer Peruvian Cacao Brew.

25. Look for perseverance, not perfection.

If one of the tires is punctured, the other three tires will not be punctured. If you stub your toe, don't turn around and stub another toe. So why does one bad meal or one day of eating turn into weeks or months of bad eating? Or does one missed workout turn into weeks of not doing anything? Don't get distracted by remembering that it's what you do most of the time, not what happens every once in a while. In other words, we strive for consistency, not perfection.