Simple health prevention and lifestyle strategies can help people achieve their optimal health potential and add a decade or more of healthy years to the average lifespan. Healthy lifestyle initiatives can give people a 90 percent chance of living to the age of 90 or beyond, free of the most common sources of disease today.
1. HAVE MORE SEX
Sex has many apparent health benefits. Studies suggest sex can boost your immune system and reduce stress. It also promotes heart health, balances hormone levels, prevents erectile dysfunction and protects the prostate.
2. GET RID OF PROCESSED AND GMO FOODS
Healthy eating is one of the most important things you can do to improve your health and that starts with omitting all processed foods which contain high sources of genetically modified ingredients.
3. STAY HYDRATED
Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. Also, ample fluids keep energy-fueling nutrients flowing throughout the body, says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. To gauge your hydration, Clark recommends monitoring how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color. Tip: Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.
4. KEEP YOUR TEETH CLEAN
Diabetes, low birth weight babies and heart disease have all been linked to gum and bone disease in the mouth. Even heart attacks have been linked to bad dental hygiene. Preventing cavities naturally is the key.
Sex has many apparent health benefits. Studies suggest sex can boost your immune system and reduce stress. It also promotes heart health, balances hormone levels, prevents erectile dysfunction and protects the prostate.
2. GET RID OF PROCESSED AND GMO FOODS
Healthy eating is one of the most important things you can do to improve your health and that starts with omitting all processed foods which contain high sources of genetically modified ingredients.
3. STAY HYDRATED
Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. Also, ample fluids keep energy-fueling nutrients flowing throughout the body, says Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. To gauge your hydration, Clark recommends monitoring how often you urinate. You should be going every two to four hours, and your urine should be clear or pale yellow in color. Tip: Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.
4. KEEP YOUR TEETH CLEAN
Diabetes, low birth weight babies and heart disease have all been linked to gum and bone disease in the mouth. Even heart attacks have been linked to bad dental hygiene. Preventing cavities naturally is the key.
5. DON'T BE AFRAID OF THE SUN
Vitamin D is lacking in some 70 percent of American children. Researchers have discovered that it’s active in many tissues and cells besides bone and controls an enormous number of genes, including some associated with cancers, autoimmune disease, and infection. It's been known that vitamin D can prevent that genetic damage. Best way to get vitamin D? Getting out in the sun and stop lathering on sunscreen. Researchers at the University of Leeds suggest that people with very pale skin may be unable to spend enough time in the sun to make the amount of vitamin D the body needs -- while also avoiding sunburn.
Vitamin D is lacking in some 70 percent of American children. Researchers have discovered that it’s active in many tissues and cells besides bone and controls an enormous number of genes, including some associated with cancers, autoimmune disease, and infection. It's been known that vitamin D can prevent that genetic damage. Best way to get vitamin D? Getting out in the sun and stop lathering on sunscreen. Researchers at the University of Leeds suggest that people with very pale skin may be unable to spend enough time in the sun to make the amount of vitamin D the body needs -- while also avoiding sunburn.
6. GET REST AND SLEEP
Serious lack of sleep -- less than six hours a night -- has been associated with increased risks of high blood pressure, hypertension, obesity, diabetes and cancer. Miss out on shut-eye and your energy, positivity, productivity, and memory are sure to suffer. Lack of sleep can also contribute to auto accidents and on-the-job injuries. You may not need 8 hours of sleep, but sufficient sleep to match your activity and stress levels is a necessity. Sleep is one of the most powerful (but underestimated) necessities to advance your health.
7. MEDITATE
Almost every disease in the body is initiated or aggravated by high cortisol levels which are elevated in people who lack the ability to calm their thoughts and minds. Learn how to relax, meditate and center yourself.Meditation increases cardiovascular quality, lowers blood pressure, decreases anxiety and among quantum physicists is considered the fourth state of consciousness in which the entire brain is engaged.
8. BREATHE
When we're under stress, we're prone to take "chest breaths" short, shallow ones. Chest breathing brings less air into the lungs and reduces the supply of energizing oxygen to the body and brain, leaving you physically and mentally drained. The goal is deep, diaphragmatic breathing like that of a sleeping infant: When you breathe in, your belly should round and fill like a balloon; on an exhale, your belly should slowly deflate. Of course, remembering to practice deep breathing isn't the first thing on your mind when you're under the gun, so as a visual reminder, try posting a tranquil picture (such as a pool of water or your kids smiling) with the word "breathe" next to your computer, or anywhere you tend to feel on edge.
Serious lack of sleep -- less than six hours a night -- has been associated with increased risks of high blood pressure, hypertension, obesity, diabetes and cancer. Miss out on shut-eye and your energy, positivity, productivity, and memory are sure to suffer. Lack of sleep can also contribute to auto accidents and on-the-job injuries. You may not need 8 hours of sleep, but sufficient sleep to match your activity and stress levels is a necessity. Sleep is one of the most powerful (but underestimated) necessities to advance your health.
7. MEDITATE
Almost every disease in the body is initiated or aggravated by high cortisol levels which are elevated in people who lack the ability to calm their thoughts and minds. Learn how to relax, meditate and center yourself.Meditation increases cardiovascular quality, lowers blood pressure, decreases anxiety and among quantum physicists is considered the fourth state of consciousness in which the entire brain is engaged.
8. BREATHE
When we're under stress, we're prone to take "chest breaths" short, shallow ones. Chest breathing brings less air into the lungs and reduces the supply of energizing oxygen to the body and brain, leaving you physically and mentally drained. The goal is deep, diaphragmatic breathing like that of a sleeping infant: When you breathe in, your belly should round and fill like a balloon; on an exhale, your belly should slowly deflate. Of course, remembering to practice deep breathing isn't the first thing on your mind when you're under the gun, so as a visual reminder, try posting a tranquil picture (such as a pool of water or your kids smiling) with the word "breathe" next to your computer, or anywhere you tend to feel on edge.
98. LISTEN TO MUSIC
Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy. Consider this: Runners in one study who listened to music while on the treadmill ran faster than those who jogged in silence no matter how loud the volume or how fast the tempo, according to new findings in the journal Ergonomics. Other research suggests that music effectively distracts you from feeling fatigue.
10. GIVE PART OF YOURSELF TO OTHERS
Acts of altruism can lend a little pep to your step. In fact, one study in theJournal of Health and Social Behavior found that volunteer work can boost your energy in six ways: It enhances happiness, life satisfaction, self-esteem, sense of control over life, physical health, and mood. Find short- and long-term volunteer opportunities.
11. FILTER YOUR WATER
Getting rid of toxic fluoride in your drinking water and obtaining a clean and pure source of water is imperative for optimal health. Educating yourself on how to drink tap water safely will go a long way in keeping you disease free.
Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy. Consider this: Runners in one study who listened to music while on the treadmill ran faster than those who jogged in silence no matter how loud the volume or how fast the tempo, according to new findings in the journal Ergonomics. Other research suggests that music effectively distracts you from feeling fatigue.
10. GIVE PART OF YOURSELF TO OTHERS
Acts of altruism can lend a little pep to your step. In fact, one study in theJournal of Health and Social Behavior found that volunteer work can boost your energy in six ways: It enhances happiness, life satisfaction, self-esteem, sense of control over life, physical health, and mood. Find short- and long-term volunteer opportunities.
11. FILTER YOUR WATER
Getting rid of toxic fluoride in your drinking water and obtaining a clean and pure source of water is imperative for optimal health. Educating yourself on how to drink tap water safely will go a long way in keeping you disease free.
12. STAY ACTIVE
Inactivity can shave almost four years off a person's expected lifespan. People who are physically inactive are twice as likely to be at risk for heart disease or stroke. Fitness is a key ingredient in advancing your health. Over and over, studies find a host of exercise benefits, not just for the body: It can raise kids' academic performance and stimulate adult brains. Exercise make bones stronger and alleviates many types of chronic pain. Regular exercise has even been associated with a lower risk of cancer. The type of exercise matters, so find out what works best for you and doesn't consume a lot of your time, but do make it a focus for at least 20-30 minutes per day.
13. CUT BACK ON TECHNOLOGY
Artificial light suppresses the production of melatonin, a hormone secreted at sunset that tells the brain that it's nighttime, explains John Herman, Ph.D., director of the training program in sleep medicine at the University of Texas Southwestern Medical School at Dallas. And when melatonin levels are low, your brain is fooled into thinking that it's still daytime and remains raring to go. Whenever possible, wait until the next morning to tune in and/or log on. If you must use light-emitting technology at night, try to turn it off an hour or two before hitting the sack.
14. TRY NATURE
There are many ways to connect with ourselves and others, but nature is certainly one of the best ways. It is fuel for the soul. Increased vitality exists above and beyond the energizing effects of physical activity and social interaction that are often associated with our forays into the natural world. "Nature is fuel for the soul," says Richard Ryan, lead author and a professor of psychology at the University of Rochester. "Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature," he says.
Inactivity can shave almost four years off a person's expected lifespan. People who are physically inactive are twice as likely to be at risk for heart disease or stroke. Fitness is a key ingredient in advancing your health. Over and over, studies find a host of exercise benefits, not just for the body: It can raise kids' academic performance and stimulate adult brains. Exercise make bones stronger and alleviates many types of chronic pain. Regular exercise has even been associated with a lower risk of cancer. The type of exercise matters, so find out what works best for you and doesn't consume a lot of your time, but do make it a focus for at least 20-30 minutes per day.
13. CUT BACK ON TECHNOLOGY
Artificial light suppresses the production of melatonin, a hormone secreted at sunset that tells the brain that it's nighttime, explains John Herman, Ph.D., director of the training program in sleep medicine at the University of Texas Southwestern Medical School at Dallas. And when melatonin levels are low, your brain is fooled into thinking that it's still daytime and remains raring to go. Whenever possible, wait until the next morning to tune in and/or log on. If you must use light-emitting technology at night, try to turn it off an hour or two before hitting the sack.
14. TRY NATURE
There are many ways to connect with ourselves and others, but nature is certainly one of the best ways. It is fuel for the soul. Increased vitality exists above and beyond the energizing effects of physical activity and social interaction that are often associated with our forays into the natural world. "Nature is fuel for the soul," says Richard Ryan, lead author and a professor of psychology at the University of Rochester. "Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature," he says.
This first appeared in Prevent Disease