You may know that you can benefit from your diet, but do you know why? If not, then you’re missing out on all the advantages that healthy eating has to offer. The following article will give you an in-depth look at the science behind health, and how you can use it to better your life. You’ll learn about what happens when you put good things into your body, and how that creates good things in your mind and body as well. By the end of this article, you’ll have gained greater knowledge of both the science behind health and its benefits in real life!
Don’t be fat
Being overweight can lead to a host of health problems, including heart disease, stroke and diabetes. It’s simple: if you want to stay healthy for a long time, keep your weight in check by watching your diet and exercising regularly. For most people that means eating less fat and sugar and burning more calories through physical activity—most days of the week. In fact, there’s no shortcut when it comes to losing weight; you need to combine regular exercise with smart eating habits. This is how you lose weight and ultimately live healthier for longer.
Get 8 hours sleep a night
Sleep-deprived adults suffer from obesity, diabetes and heart disease. The effects of inadequate sleep are pervasive and long-term; people who don’t sleep enough over time are more likely to develop type 2 diabetes as they get older, a study published in Diabetes Care found. Sleep deprivation is also linked to increased stress levels, which can disrupt hormones that regulate metabolism. People who don’t get enough rest tend to eat more high-calorie foods than those who do, a study published in Plops One showed—and higher levels of cortisol, the stress hormone, can make people crave junk food. As if that’s not bad enough: Not getting enough shuteye is also tied to depression, according to research published in JAMA Psychiatry.
Eat your veggies
Eating your veggies could mean a longer life. While not all research agrees, some studies have shown that people who eat a wide variety of vegetables each day have lower mortality rates and improved overall health. Leafy greens such as spinach and kale are particularly beneficial due to their high levels of nutrients. For example, in one study researchers found that participants who consumed leafy green vegetables each day had nearly one-third fewer heart-related deaths during a 10-year period compared to non-consumers. Consuming dark leafy greens once or twice per week was associated with an 11% reduction in death rate compared to consuming them less than once a month or never eating them at all.
Work out regularly
Regular exercise boosts cardiovascular health, strengthens your muscles and bones, helps you maintain a healthy weight and much more. It’s one of those little things you can do for yourself every day that adds up over time to have big benefits. That said, if you’re not exercising on a regular basis, or haven’t worked out in a while, it’s important to visit your given take business doctor to get cleared before starting an exercise routine. For example, older adults and people with pre-existing health conditions like diabetes should consult their doctor first before they begin a new workout program. Once cleared by their physician, however, these individuals can reap many of the same health benefits as younger people by working out regularly.
Drink lots of water
Drinking water is important to your health. In fact, it’s recommended that you drink half your body weight in ounces of water a day for optimum health (or about 3 liters for men and 2.2 liters for women). Water hydrates your body and helps maintain good blood circulation. Not drinking enough water can lead to headaches, fatigue and dry skin. It can also contribute to bloating, weight gain and kidney stones.
Be present in the moment
Living in the now is about being able to control yourself and your emotions. If you live in a constant state of worry, it’s unlikely you’re going to have a happy life. People who are more in tune with themselves are aware of their surroundings and how they feel—and can make decisions accordingly, whether that means asking for help or simply relaxing. Meditation is a great way to clear your head and live without regret. When you’re living in that moment, it’s easier not to dwell on things like what happened at work yesterday or what might happen tomorrow—it’s important to enjoy life while you’re living it. Learn how meditation works and how to practice it properly with any number of meditation guides online.
Think positive thoughts
If you want to be happy and healthy, focus on what’s good in your life—and stop thinking about all that could go wrong. According to scientists from the University of California–Berkeley, a positive attitude is at least as effective in warding off illness as actually having a lot of money. On average, people who maintained an optimistic outlook enjoyed 65 percent better health than their pessimistic peers, with fewer visits to doctors and hospitals along the way. In fact, optimism was a better predictor of long-term health than even how much people smoked or whether they exercised regularly. Positive attitudes don’t just protect against illness—they also improve longevity.