Getting healthy is always what everyone - well I hope everyone- wants. But while the intention is admirable, the execution often leaves much to be desired. The secret to staying on track? Get specific. Saying you want to get healthy isn’t going to mean much if you don’t know how exactly you’re going to put that into play. So we’ve helped you research and we share the single most important things you can do.
1. AVOID GETTING SICK BY BRUSHING WELL
Healthy mouth, healthy lungs. When you have bacteria in your mouth, you can breathe it into your respiratory system. That can boost inflammation in your lungs and trachea, upping your chances of contracting respiratory infections like pneumonia.The solution? Rid your mouth of excess bacteria to prevent gum disease. See your dentist for a cleaning at least once a year, and brush and floss—yes, you actually need to floss—twice a day. That will remove plaque, the sticky film that consists of bacteria and sugars.
2. HIT THE GYM TO ALLEVIATE BACK PAIN.
While heavy lifting isn’t recommended for those with preexisting back conditions or back pain, it’s actually inactivity in general that’s likely to hurt your back the most. That’s because exercise strengthens your core, which alleviates pressure and tightness from your lower back. It also builds up your back muscles, so they can better support your spine.
3. TRAIN YOURSELF TO POOP AT THE SAME TIME EACH DAY TO PREVENT CONSTIPATION.
Having consistency with your pooping is important for regulating your bowel function, which can help reduce constipation. You might think training yourself to poop is like teaching a cat to fetch, but it’s actually possible—especially if you make pooping a priority right after waking up. Research says the trick is visualization, a technique where you imagine yourself having that relief at, say, 7 a.m. every day. You know how it feels to take a
really great poop, so tap into that memory and imagine a successful exit, paying particular attention to relaxing your sphincter. By continually visualizing that situation, you may be
able to reset your brain and spark a must-poop-now signal. Then sit on the toilet when you feel that urge. (happy pooping)
4. READ MORE BOOKS TO LOWER YOUR BLOOD PRESSURE.
When was the last time you picked up an actual book? Research says When you’re engaged in a book, you have more cognitive engagement, and that has a cascading effect. With higher
engagement, you have a tendency to de-stress, which reduces your amount of the stress hormone cortisol. When that happens, blood pressure often lowers as a result.
Magazines and newspapers don’t have as much of an effect, probably because people tend to read them in shorter bursts. We will suggest diving into a book—fiction or non-fiction, printed or on an e-reader—as this allows your brain and body to relax more effectively.
5. LET YOURSELF GET BORED TO RECHARGE YOUR BODY AND MIND.
In a culture rich with distraction, boredom is quickly becoming almost retro. But seizing micro-moments of ennui can help to lower stress and sneak some rest into a chaotic day. That’s because boredom often means you aren’t multi-tasking—and that reduces stress overall. Multi-tasking has been linked to increased cortisol as well as adrenaline, which can over-stimulate your brain.
6. SPIKE YOUR WATER TO IMPROVE YOUR HYDRATION.
If you have to pee within 30 minutes of drinking, you’re probably not getting the benefits of that water, she says. Add some amino acids or trace minerals to increase your hydration, Doctors suggest. This is especially important if you are working out a lot, battling illness, or just stuck inside for most of the day—centrally heated offices have notoriously dry air, which can increase dehydration.
7. WEAR SOCKS TO BED TO FALL ASLEEP FASTER.
If you’re struggling with sleep issues, consider keeping your socks on. Researchers have found that warm hands and feet were the best predictor of rapid sleep. According to the National Sleep Foundation, warming up your feet or hands causes a beneficial dilation of your blood vessels, which is a signal to your brain that it’s bedtime. Once the blood vessels are open in your hands and feet, heat redistributes to the rest of your body to get it prepped
for sleeping.
8. WHEN YOU’RE STRESSED, PUT YOUR HAND ON YOUR HEART TO CALM DOWN FAST
It might feel like you’re about to do the Pledge of Allegiance, but you’re actually hacking your stress response. “It seems weird, but our physiology is designed to recognize this gesture as self-soothing,” says Kristin Neff, Ph.D., associate professor in human development and culture at University of Texas. “It will signal the brain to reduce anxiety.”
Even if you don’t believe it will work, your brain and body will respond. Keep your hand there for just a few minutes, or until you feel calmer, and take some deep breaths to boost the effect.
9. GET 10 TO 20 MINUTES OF SUN EXPOSURE DAILY TO GET NATURAL VITAMIN D BENEFITS.
There are also many benefits to getting a strategic amount of sunlight. It’s best to get sun on your shoulders, arms, or legs instead of your back or face—the former increases cancer risk and the latter ups your wrinkle and blemish risk. So, grab some sun in the late morning or early afternoon—before the stronger mid-afternoon sunshine kicks in—and use your sunscreen afterward if you’re going to stay outside. The solution? Rid your mouth of excess bacteria to prevent gum disease. See your dentist for a cleaning at least once a year, and brush and floss—yes, you actually need to floss—twice a day. That will remove plaque, the sticky film that consists of bacteria and sugars.
Source: Fusion Magazine
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