10 Practices To Ensure Good Health
1. Rolling stone ...
Sitting for long hours can be detrimental to your health, even if you otherwise exercise. In fact, a 2009 study found that the more time people spend sitting, the higher the mortality rate. So if you work long hours every day in front of a computer, try to get up and walk at least every 45 minutes to help maintain good blood circulation.
2. Scottish shower!
Try to complete your bath with the coldest water possible! Research has shown that a few seconds of cold water in the bath can improve blood circulation, stimulate the skin to look firmer, strengthen the immune system and improve mood. In fact, a study of swimmers in Berlin showed that regular exposure to ice water increases the levels of glutathione, a natural antioxidant that fights disease.
3. Strong friendships
People who report being surrounded by a powerful social network have been found to have even healthier immune systems and are less likely to succumb to infections, according to Stone's book. In fact, a recent Swedish study showed that having few or no close friends increases the risk of having a heart attack by 50%. To avoid these effects, Stone suggests that you talk daily and for an hour with at least two friendly people and prefer face-to-face contacts over e-mails and Facebook.
4. Would you like some ... garlic?
Garlic has been found to improve blood pressure and cholesterol levels, while significantly fighting bacterial infections. To be precise, scientists from the University of Western Australia recently found that people who eat garlic often get sick for almost half a day than people who never eat garlic. But beware: You can eat garlic raw or cooked, but avoid substitutes because they do not contain the beneficial properties of genuine garlic.
5. Lunch ... siesta!
Immune system cells that effectively fight disease increase the more you sleep, while lack of sleep has been found to be associated with increased calcium in the arteries of the heart, with the risk of causing heart attacks and limiting its production. growth hormone, which limits the body's ability to self-medicate. Stone's advice is to seek sleep at noon, ideally around 13.00 to 15.00, as it is the time when our body needs more rest.
6. A glass?
Careful alcohol consumption increases longevity and reduces the risk of heart disease by 14-25%, according to research published in the British Medical Journal. People who drink one or two glasses (preferably red wine) have lower rates of hospitalization and fewer health problems than people who never drink alcohol at all. Of course, we are talking about 1-2 glasses of wine a day or day after day, no more!
7. Time for yoga!
People who practice yoga claim that its exercises, which mobilize the body, breath, and mind, strengthen and balance the immune system, stimulating it to more effectively destroy disease-causing germs. Regular yoga can also greatly improve heart function, lowering blood pressure, blood sugar levels, and the risk of obesity. The good thing about yoga, in fact, is that if you do not have time to attend classes in a gym, you can buy relevant DVDs and do yoga at home.
8. Calculation (and reduction) of calories
Smaller meals will not only reduce weight and slim your figure but will also bring significant benefits to your overall health. In fact, obese people on low-calorie diets eat 25% less than they used to, lowering their cholesterol, triglycerides, and blood pressure. However, to avoid the lack of vitamins, be sure to consume foods with high nutritional value, avoiding sugar, ensuring adequate protein intake, and not forgetting vegetables!
9. No more stress!
Feeling tired and irritable? You will do well to calm down because stress brings diseases. In fact, research has shown that high levels of stress can cause back pain, diarrhea or constipation, depression, bloating, cramps, changes in appetite, irritability, flushing, allergies, irritable bowel syndrome, high blood pressure, and diabetes. However, scientists say that regular exercise, at least three times a week, the use of aromatherapy candles, a relaxing bath, here and there, or just frequent meetings with friends for pleasant conversations can dramatically reduce stress.
10. More ... yogurt!
And yet, the probiotics, or "good" bacteria contained in yogurt, have been found to be beneficial in people suffering from gastrointestinal problems, according to Stone. In addition, they have been found to lower blood pressure, cholesterol and strengthen the immune system. So make eating yogurt part of your daily diet.