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Tuesday, July 11, 2023

10 Healthy Tips For The Body

 



1. Limit sugary drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).


Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.


Healthier alternatives include:

I. Water

II. Unsweetened teas

III. Sparkling water

IV. Coffee


2. Get enough sleep


The importance of getting enough quality sleep cannot be overstated.


Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.


What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.


3. Stay hydrated


Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.


Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.


Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.


4. Take vitamin D if you’re deficient 


Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer. 


If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.


If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.


5. Eat plenty of fruits and vegetables


Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.


Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.


6. Avoid bright lights before sleep


When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin. 


Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed.


This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.


7. Eat adequate protein


Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues.


What’s more, this nutrient is particularly important for maintenance of a moderate body weight.


High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night.


8. Get moving


Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.


It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.


According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week.


9. Don’t smoke or use drugs, and only drink in moderation 


Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.


If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. 


There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.


10. Minimize your sugar intake


Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease.


The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health 





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