“Healthy Habits: Tips and Tricks for a Better Lifestyle”

2023-05-12 08:55:34

1) A brisk walk following meals helps stabilize blood sugar levels.

If you take a 2-5 minute walk right following a meal, you can avoid a big spike in your blood sugar.

Standing can also help, but walking is much more effective, especially following dinner, traditionally the largest meal of the day, following which most people like to sit down and relax, and few indulge in other activities until bedtime.

2. 10,000 steps a day helps reduce the risk of dementia

According to researchers, taking 10,000 steps a day can halve the risk of dementia. For people with reduced mobility, walking four thousand steps is enough to reduce the risk of dementia by at least a quarter.

The faster the walk, the better the results.

3. Getting enough sleep will help you lose weight

Sufficient rest at night reduces the amount of food consumed during the day. On average, this is up to 270 calories less than what chronic insomniacs eat. At least that’s according to a study published in the peer-reviewed journal Jama Internal Medicine.

Researchers claim that if you get enough sleep for three years, you can lose up to 26 pounds.

In fact, the recommended 7-9 hours of sleep per day helps regulate metabolism, which leads to less hunger, but also cravings.

4. The 4-7-8 breathing exercise helps you sleep better

If you wake up in the middle of the night and can’t get back to sleep, try the 4-7-8 technique to help you get back to sleep. What does this technique consist of? Count to four while inhaling, hold your breath for seven, then exhale for a count of eight.

By repeating this exercise, your heart rate will decrease, which will cause a calming sensation that will facilitate your return to sleep.

5) Read novels to keep a good memory

Memory begins to decline at the age of thirty. If you want her to remain optimal following this age, start reading novels and cooking from recipes.

Reading novels and preparing recipes requires what is called working memory, which involves retaining specific information and moving it around in the head. When reading non-fiction, readers often skip from page to page and only read what interests them, whereas with novels and non-fiction, it is important to read page by page and remembering the individual plots of different characters to understand the story, which is more demanding on the brain.

The same is true when cooking or baking from a recipe. You have to take into account the quantity of each ingredient and at the same time follow a specific procedure, which coordinates several things.

6. A drink to fight constipation

If you suffer from constipation, it is not necessary to pick up laxatives at the pharmacy. Prepare yourself a drink at home, called by some “internal douche”. Just mix together 2 tablespoons of chia seeds, the juice of half a lemon and a cup of water and let sit for five minutes until the chia seeds have gelled.

According to experts, this mixture will provide the body with the necessary fiber and water, which softens the stool and accelerates its evacuation.

7. Exercise relieves anxiety

If people with an anxiety disorder exercise three times a week, the symptoms of their disorder improve.

For best results, it is advisable to combine cardio and strength training exercises for at least 45-60 minutes, three times a week or more, for at least three months.

Thus, physical exercise can be a solution for people who refuse to be treated with drugs or undergo therapy.

8. Stop salting your food, you will prolong your health

Regular salting of food has a number of negative effects on our body. According to the latest scientific study of over half a million people, this habit can shorten life by two years for men and one year for women. The risk of premature death increases by 28% in these people.

Over-salting is closely linked to high blood pressure, as well as disruption of the gut microbiome, which compromises the immune system and can damage small blood vessels, leading to kidney problems and dementia.

So even a slight reduction in salt intake can be very beneficial to health.

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