New habits
New habits
It seems incredible but introducing some (or all better) of these gestures into your routine will improve your health. And the best of all is that they are so easy that you will hardly notice that something has changed in your day to day. Do you dare to start the year with them in mind?
Apples and oranges against stroke
Apples and oranges against stroke
Eating about 100 g of fresh fruit daily, especially oranges or apples, significantly reduces the risk of suffering a heart attack or stroke, according to the University of Oxford (UK). And best in season. An investigation carried out by the Nutrigenomics group of the Rovira i Virgili University has found that consuming fruit that is not in season can cause overweight.
DANCING LOWS THE TENSION AND IMPROVES YOUR SLEEP
DANCE LOWERS TENSION AND IMPROVES SLEEP
If you have high blood pressure, you should have a few weekly dances. This is demonstrated by a study by the University of Granada, which has determined that three weekly dance sessions for 8 weeks significantly improve hypertension and the quality of sleep.
CAFFEINE AGAINST ARRHYTHMIA
CAFFEINE AGAINST ARRHYTHMIA
Many times, people with arrhythmias are advised by their doctor to avoid caffeinated beverages, such as tea and coffee. But according to a study published in JACC: Clinical Electrophysiology, not only does caffeine not cause more arrhythmias, it could help reduce their frequency. Caffeine appears to block the effects of adenosine, a chemical that can facilitate atrial fibrillation, the most common sustained arrhythmia. Another study, published in the journal Heart, has found that eating walnuts several times a week also reduces the risk of atrial fibrillation, although it is not clear why.
MADRUGAR LONGER YOUR LIFE BY 10%
MADRUGAR LONGER YOUR LIFE BY 10%
A study from Northwestern University (USA) showed that night owls had a 10% chance of dying earlier than early risers and also had a higher risk of diabetes and psychological illnesses. If you are one of those who usually go to sleep late, you can change your schedules gradually (half an hour each day, for example).
WALKING AFTER EATING KEEPS THE SUGAR AT RAY
WALKING AFTER EATING KEEPS THE SUGAR AT RAY
People with type 2 diabetes should walk 30 minutes after meals because this reduces their blood sugar by 12%, according to the University of Otago, New Zealand. And the bike takes you away from the heart attack. According to the University of Southern Denmark, people who ride a bicycle regularly (at least 30 min a day) have a lower risk of having a heart attack.
INTERMITTENT ANTICHOLESTEROL DIET
INTERMITTENT ANTICHOLESTEROL DIET
Intermittent fasting diets in which you fast two days a week, for example, appear to be the most effective in lowering blood cholesterol levels, according to a study published in The British Journal of Nutrition.
WHOLE CEREALS TO LIVE LONGER
WHOLE CEREALS TO LIVE LONGER
Consuming two daily servings of whole grains helps reduce the risk of death but also of obesity, cardiovascular problems, type 2 diabetes and probably colorectal cancer, according to scientists.
IF YOU ARE ALLERGIC, DO NOT MAKE THE BED
IF YOU ARE ALLERGIC, DO NOT MAKE THE BED
According to a study by the University of Kingston (United Kingdom), it is best not to make the bed and let it air out to prevent the proliferation of mites, which multiply in humid environments. This is especially important if you are allergic. However, there is always a but … Some people have so incorporated the fact of making the bed before leaving home that not doing it breaks their schemes.
If this is your case, do it before going out but after having aired it well until the last second.
DAIRIES LOWER THE TENSION
DAIRIES LOWER THE TENSION
Kefir, a milk-based probiotic drink, lowers blood pressure, according to the annual meeting of the American Physiological Society. Also a study from Boston University (USA) has proven this same benefit in women who eat a yogurt a day. Whole, nothing happens. A study by the University of Texas at Houston (USA) has found that there is no relationship between cardiovascular disease and the fat in whole dairy products (milk, yogurt, cheese). Furthermore, it has been seen that a fatty acid from dairy could have a protective effect on these ailments.
DINNER SOON PROTECTS FROM BREAST CANCER
DINNER SOON PROTECTS FROM BREAST CANCER
A study by the Barcelona Institute for Global Health has shown that having dinner two hours before going to bed reduces the risk of developing breast and prostate cancer by 20%. Plus. The World Health Organization recommends limiting the consumption of processed meats (sausages) and red, because it increases the risk of cancer.
Fight the damage of stress
Fight the damage of stress
Techniques such as meditation, yoga or tai chi, not only relax but according to the University of Coventry (UK) reverse the effects of stress on DNA and lower the risk of diseases such as depression or cancer.
EAT AN EGG A DAY TAKE CARE OF YOUR HEART
EAT AN EGG A DAY TAKE CARE OF YOUR HEART
From a maximum of 3 a week for healthy people we now go to one each day. Because the latest research says that consuming eggs is not only not bad, but it can be very beneficial. The last. According to Peking University (China), consuming an egg a day reduces the risk of cardiovascular disease. In figures. According to this research, daily or almost daily consumption of eggs reduces the risk of hemorrhagic stroke by 26% and that of developing ischemic heart disease by 12%. And there is also an 18% lower risk of dying from cardiovascular disease than if you eat eggs occasionally.
IF IT'S SALTED, YOU EAT HEALTHIER
IF IT'S SALTED YOU EAT HEALTHIER
An investigation by the Beth Israel Deaconess Medical Center (USA) has determined that salty food can cause changes in the brain that encourage the person to make healthier choices when it comes to eating. How to do it. The researchers found that study participants made better dietary decisions if they drank a cup of salty broth before starting the meal.
UP TO 4 CUPS OF COFFEE TO AVOID INFARCTION
UP TO 4 CUPS OF COFFEE TO AVOID INFARCTION
According to researchers from the Heinrich Heine University School of Medicine (Germany), the caffeine content of 4 cups of coffee stimulates the mitochondrial protein p27, which protects and repairs the heart. Other benefits. Taking caffeine is also beneficial if you have a fatty liver and can protect against colorectal cancer, type 2 diabetes, sclerosis or Parkinson's.
HUG IMPROVES OUR MENTAL HEALTH
HUG IMPROVES OUR MENTAL HEALTH
People who tend to give hugs have better mental (and also physical) health, according to a study by Carnegie Mellon University (USA). Hugs reduce psychological stress and interpersonal conflict.
Giving up bad habits is always an expensive process that takes time (experts say 21 days). However, there are a number of gestures that you can include in your daily routine that will improve your health more than you think . They are small details but they have the ability to make a difference in the long term, so they are worth giving them a try, right?
Healthy habits to improve your health
- An apple a day. Or an orange, because these two fruits significantly reduce the risk of suffering a heart attack or stroke , according to the University of Oxford (UK).
- Dancing lowers tension and improves sleep. If you have high blood pressure, this interests you because according to a study by the University of Granada, with 3 dance sessions a week for 8 weeks you can already see the decrease in hypertension and also improve the quality of sleep.
- Getting up early lengthens life. And you who thought I was taking it away from you. No, it can actually make you live longer, according to a study by Northwestern University (USA), people who go to bed late are 10% more likely to die earlier than people who wake up early.
- The cereals, better whole. Make sure the bread, rice, and pasta you eat daily are whole grain. Consuming two servings a day of whole grains reduces the risk of death and also that of obesity, cardiovascular problems and diabetes.
- Don't make the bed! Especially if you have allergy problems or if you are going to do it, ventilate the sheets well before . Low temperatures kill mites that thrive in humid environments.
- Have dinner two hours before bed. It seems incredible, but according to a study by the Barcelona Institute for Global Health, having dinner two hours before going to bed reduces the risk of developing breast and prostate cancer by no less than 20%.
