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Jan 17, 2024 · Plus, discover how Bulletproof can help you build a complete supplement routine. Take a stroll down the supplements aisle and you’ll see everything from colorful multivitamins to superfood powders. You want to take care of your health.
- Eat healthy fats, NOT trans fats. We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime.
- Practice good dental hygiene, especially flossing your teeth daily. Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease.
- Get enough sleep. Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits.
- Don’t sit for too long at one time. In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do.
- Work up a sweat. People who are physically active are more likely to keep their minds sharp. Regular physical activity also can help improve balance, flexibility, strength, energy and mood.
- Protect your head. A brain injury can have a significant long-term impact on a person's life. Brain injuries can affect thinking, memory, coordination, speech and emotions.
- Take care of your health. Some medical conditions can raise the risk of developing problems with thinking and memory. They also may raise the risk of having a stroke, which can damage blood vessels in the brain.
- Meet up with friends. If you're on the fence about whether to go out with friends or invite loved ones over, do it. Being social helps ward off depression and stress.
- Talk to someone you trust. Talking to someone you trust – whether a friend, a family member, or a colleague – can help. You may feel better if you are able to openly share what you are going through with someone who cares about you.
- Look after your physical health. Taking care of your physical health helps improve your mental health and well-being. Be active for at least 30 minutes daily, whether that’s running, walking, yoga, dancing, cycling, or even gardening.
- Do activities that you enjoy. Try to continue doing the activities that you find meaningful and enjoyable, such as cooking for yourself or your loved ones, playing with your pet, walking in the park, reading a book, or watching a film or TV series.
- Steer away from harmful substances. Don’t use harmful substances such as drugs, kava, alcohol or tobacco to cope with what you’re feeling. Though these may seem to help you feel better in the short term, they can make you feel worse in the long run.
- Overview
- 1. Limit sugary drinks
- 2. Eat nuts and seeds
- 3. Avoid ultra-processed foods
- 4. Don’t fear coffee
- 5. Eat fatty fish
- 6. Get enough sleep
- 7. Feed your gut bacteria
- 8. Stay hydrated
- 9. Don’t eat heavily charred meats
If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are based on scientific evidence.
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1).
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3, 4, 5).
Healthier alternatives include:
•water
•unsweetened teas
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6, 7).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8).
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10).
Examples include:
•snack cakes
•fast food
•frozen meals
•packaged cookies
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16, 17, 18, 19).
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18).
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20, 21).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22, 23, 24).
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25, 26, 27, 27a).
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems (30, 31).
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient (34).
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (36).
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (37).
Feb 15, 2023 · By keeping your kidneys healthy, your body will filter and expel waste properly and produce hormones to help your body function properly. Here are some tips to help keep your kidneys healthy.
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Policy. Good news! While there’s no magic “healthy pill,” there are tried-and-true ways to take your immunity superpowers up a notch. Preventive medicine physician and wellness expert Sandra Darling, DO, shares her top tips for staying healthy. Get ready to boost your immune system.
