You may already know that, to keep up with your health, it is important to exercise for at least 30 minutes a day and sleep for 7 to 8 hours a night, right? But what if you could reduce your risk of heart disease, slow aging and protect your smile in much less time than that?
Nutrition, cardiovascular health, and cancer prevention experts make sure it's possible. Surprise yourself with the 15 tips that boost your health and take less than 90 seconds!
1. Eat foods with the rind
Objective: Prevent Cancer
Most of the benefits of the apple are in the shell. In a laboratory experiment, apple peel compounds inhibited the growth of cancer cells. In addition to its effect on cancer, nutritionist Marina Donadi explains that the peel of vegetables and fruits is rich in fiber, which helps maintain the proper functioning of the intestines. Remember, try to consume organic foods, since cultivated foods usually have many pesticides.
2. Calcium and Vitamin D
Objective: Prevent Cancer
A study at Creighton University found that optimal amounts of vitamin D and calcium provide a remarkable reduction in cancer risk, and women who rely on this combination in their bodies reduced their risk by about 77 percent. This is because vitamin D increases the body's immunity, which is the first line of defense against cancer. Vitamin D is produced when the body is exposed to sunlight, but it can also be obtained through vitamin supplements.
3. Smell of lavender or rosemary
Goal: A Younger Look
The scent of lavender can help you get a restful night's sleep, but that's not all: the plant can do well during the day as well. In one study, volunteers smelled lavender or rosemary essential oils for 5 minutes. Result: Did saliva stress hormone levels fall by about 24%? which is great as this hormone raises blood pressure and disrupts the immune system.
4. Add pistachios to your diet
Goal: Reduce Cholesterol
Researchers at Pennsylvania State University gave the volunteers one task: eating a handful of pistachios every day. After four weeks, the volunteers reduced total cholesterol by about 6.7% and LDL (bad cholesterol) concentrations dropped by about 11.6%. Pistachios are among the best sources of compounds that help reduce cholesterol absorption, and this reduction is important as it reduces the risk of heart disease. But nutritionist Rafaela Ceni warns: Oilseeds are very caloric. If your goal is to lose weight, be aware of the amounts and consume in moderation.
5. Replace sugar with buckwheat honey
Goal: Reduce Cholesterol
This substance has been used for medicinal purposes since ancient times. When applied to a wound, honey is a natural antibacterial ointment. But researchers say its benefits extend far beyond the skin. Studies show that honey decreases oxidation of LDL (bad cholesterol)? which, when oxidized, can attach to blood vessels? and the best variety of honey to slow oxidation is buckwheat honey.
6. Take a deep breath
Goal: Reduce hot flashes and stress
Slow, deep breathing can halve the frequency of hot flashes. In addition, deep breathing activates your body's relaxation response: it lowers your heart rate, relaxes your muscles, and lowers blood pressure. To stay calm, try sitting in a comfortable chair and taking a deep breath. Inhale through your nose, exhale through your mouth, and close your eyes to avoid distractions. It won't take long to feel the effects!
7. Eat an egg
Objective: Sharpen Your Vision
Research shows that eggs are a great source of vision-friendly antioxidants known as carotenoids. Lutein and zeaxanthin are important carotenoids for the eyes: they benefit the retina, which is responsible for the formation of images. Eggs don't contain as many carotenoids as dark green vegetables, but the body is better able to absorb egg antioxidants, says Tufts University nutritional biochemist Elizabeth Johnson. And no need to worry: one egg a day raises lutein and zeaxanthin levels without raising cholesterol or triglyceride levels.
8. Eat whole grains
Objective: Reduce Inflammation
Whole grains can save your life! Studies that tracked nearly 42,000 postmenopausal women for 15 years reported that women who ate 11 or more servings of whole grains a week were about one-third less likely to suffer from an inflammatory disease such as diabetes, asthma or heart disease.Dietitian Marina Donadi also points out that whole grains help the intestines to function properly, inhibit cholesterol absorption and prolong the feeling of satiety, aiding in the weight loss process or for those looking to maintain weight. So make good choices and add to your menu foods like oats, brown rice, brown bread, whole grains and popcorn (preferably without oil).
9. Stretch your legs
Objective: To Ensure Muscle Strength
Stretching your legs not only helps improve flexibility and stretch but also build muscle strength, says a study published in a US journal of sports medicine. For six weeks, thirty adults did a series of stretches five days a week. The researchers measured flexibility and muscle strength at the beginning and end of the study. Stretching relaxed the tense muscles and increased their range of motion, but most surprisingly, the muscles in the back and front of the thighs became significantly stronger.
10. Add avocado to your salad
Goal: Increase Your Antioxidant Intake
Vegetables have one drawback: Most of them are virtually fat-free, an important item in meals to ensure absorption of cancer-fighting carotenoids. In a recent University of Ohio survey some volunteers received salads with and without chopped avocados. At the end of the research, blood tests showed that those who ate avocado had five times more lutein, seven times more alpha carotene and 15 times more beta carotene than those who ate salad without fruit.
11. Eat Dried Figs
Goal: Increase Antioxidant Intake
Dried fruits are known to be rich in antioxidants, but some of the less common fruits are the most nutritious. Figs and prunes, for example, have great nutrients! Research from Scranton University showed that a handful of dried figs increased antioxidant capacity (to neutralize free radicals) by about 9%? more than double the increase after a cup of green tea. Nutritionist Rafaela Ceni also points to dehydrated fruits as great snack options between meals, as they are practical and rich in nutrients such as fiber, minerals, potassium, magnesium and vitamin A.
12. Fruit Salad for Snack
Goal: Increase Antioxidant Intake
A mix of oranges, apples, grapes and blueberries provides five times more antioxidants than eating a fruit alone, according to research at Cornell University. So try to vary the fruits and include in your salad apples, red grapes, strawberry, pineapple, bananas, peaches, oranges and pears.
13. Kiss Your Partner Passionately
Objective: Brighten Your Smile
Now you have one more reason to want a kiss: According to Anne Murray, a spokeswoman for the United States Academy of Dentistry, kissing increases the amount of saliva in the mouth, which helps cleanse teeth that can cause tooth decay. .
14. Control the temperature of your fridge
Objective: Protect Your Stomach
If the refrigerator is not set properly, your food may be in the danger zone at temperatures where bacteria can still multiply. The temperature should remain below 4.4 ° C. If necessary, use a thermometer to ensure the temperature is low enough.
15. Drink Green Tea Daily
Goal: Keep the Mind Smart
Studies show that green tea helps keep cholesterol levels under control and can lower your risk of cancer. According to dermatologist Helena Zantut, teas can still have antioxidant action, are diuretics and help in the proper functioning of the kidneys. Now, in addition to these benefits, researchers say the drink can also work to maintain cognitive function. A Japanese study of 1,000 people over the age of 70 found that those who drank two cups of green tea a day fared better on several tests of mental abilities (including memory). Adding it to your diet can be a good idea!
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