health

Health Hack: Make Exercise a Way of Life

by

Be Consistent

Chase Squires is the first to admit that he’s no fitnessexpert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races. His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

Source

Sleep Hack: Breakup with Your Clock

by

Ditch Checking the Clock at Night

Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.  And if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. And keep the lights dim; bright light can stimulate your internal clock. When your eyelids are drooping and you are ready to sleep, return to bed.

Source

Health Hack: Simplify Eating for Good Health

by

Did You Know You Can Give Your Health a Boost by Choosing The Right Foods?

Eat your antioxidants

While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin. “Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” . . . “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.” For vitamins B6 and B12 fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E. 

Source

Stress Hack: Decide What’s Really Happening

by

Fear about one thing in your life can spill over into other parts of your life. Try to decide whether your fears have anything to do with the experience at hand.

Source

Longevity Tip: What Foods to Eat & What Foods to Avoid

by

Four Best and Worst Longevity Foods

These four best and four worst foods simplify the Blue Zones food guidelines: Favor beans, greens, root vegetables, fruit, whole grains, nuts, and seeds. People in four of the five “Blue Zones” consume meat, but they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.

FOUR ALWAYS:

  • 100% Whole Grains: Farro, quinoa, brown rice, oatmeal, bulgur, cornmeal
  • Nuts & Seeds: A handful a day
  • Beans, Legumes, Pulses: A cup of cooked beans / pulses per day
  • Fruits and Vegetables: 5-10 servings per day

FOUR TO AVOID:

  • Sugar-Sweetened Beverages: Empty calories
  • Salty Snacks (Potato chips, Cheese doodles, etc): Too much salt and preservatives
  • Packaged Sweets (Candy, Packaged cookies and sweets): Empty calories, preservatives, additives
  • Processed Meats (Bacon, Sausage, Cold cuts): Linked to cancer, heart disease

Source

Health Hack: Drink water like you mean it.

by

Did You Know Drinking Water Every Time You Feel Thirst Is a Good Rule of Thumb?

H20 is pretty much your BFF. “Every morning, I pour myself a big glass of water, which I drink before putting anything else in my body,” explains Nora Minno, R.D., C.D.N. “Staying hydrated keeps our bodies healthy down to the cellular level and it also helps keep us from overeating. Oftentimes we can mistake thirst for hunger.” . . . Alissa Rumsey, M.S., R.D., and a spokesperson for the Academy of Nutrition and Dietetics, also swears by staying hydrated. “I never leave home without my water bottle,” she says. “My goal is to drink at least three bottles full each day. Dehydration can lead to feelings of hunger, headaches, and low energy,  having it with me at all times makes it easy to stay hydrated.

Source

Sleep Hack: Do You Need a Going to Bed Routine?

by

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.

SOURCE

Longevity Tip: Stress & Anxiety Don’t Help

by

Think About It: Will What Your Worrying About Solve the Problem?

Anxiety and stress may significantly decrease your lifespan. For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer. Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts. . . . Studies show that pessimistic individuals have a 42% higher risk of early death than more optimistic people. However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life.

Source

Health Hack: Say Goodbye to the Past & Move On

by

Forget About the Past

If you consider a bad childhood, bad financial decisions made years ago, or a breakup as a negative self-fulfilling prophecy for your future, your future will be pretty gloomy. Instead, take life’s challenges as lessons, put them in your past, and consider yourself stronger for overcoming the negatives in your past.

Source

Sleep Hack: How To Turn Your Bedroom into a Sleep Zone

by

Make The Bedroom a Sleep Zone

A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a “white noise” appliance. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it’s time to wake up. Keep the temperature comfortably cool—between 60 and 75°F—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. (Remember that most mattresses wear out after ten years).

SOURCE

Verified by MonsterInsights