Here are the twenty one live long tricks:
• Buy a bouquet
Looking at flowers can get you in a brighter mood, research from Rutgers, the state university of New Jersey, suggests. In three different studies, receiving flowers was shown to have both immediate and long-term positive effects on emotional outlook.
• Go overboard on sunscreen
Skin cancer is largely preventable. While you definitely want to use a broad-spectrum sunscreen.(which blocks both UVA and UVB rays) with a SPF of 15 or higher, slathering on enough sunscreen is the most important factor for determining how effectively it works. If you’re spending a full day on the beach, aim to go through a small 3 to 5 oz tube. During the rainy season, when UVrays were weaker, applying an SPF moisturizer to your face and other exposed skin is probably enough. But know that there’s no hard evidence that sunscreen protect s against malignant melanoma, which is the deadliest form of skin cancer, so your best protection is to minimize direct sun exposure and wear protective clothing in addition to lubing up.
• Play some head games
Keeping your mind stimulated boosts memory and brain power and slashes your risk of developing dementia nearly by half. Look for fun ways to challenge your brain: try to memorize the phone numbers programmed into your mobile phone and make calls without using speed dial; brush your teeth or try using chopsticks with your non-dominant hand; or start a monthly trivia game night with friends.
• Have oatmeal for breakfast
For starters, it may help you shed unwanted pounds. Oats are complex carbs, so they digest slowly and keep blood sugar steady, which fends off hunger and may help control type 2 diabetes. Oatmeal also acts like sponge during digestion by soaking up excess cholesterol for faster excretion, which can lower risk of heart disease.
• Turn the tube off during dinner
You already know that watching television at mealtime can lead to mindless eating and subsequent weight gain. To protect your family’s heath and their waistlines move the TV out of the kitchen and put it near the treadmill instead.
• Cook with herbs and spices
Flavoring recipes with fresh herbs and spices rather than cooking with salt, butter, and sugar can cut sodium, fat, and calories and improve a meal’s overall health benefits. Many herbs such as thyme and oregano are similar to green, leafy vegetables in that they’re high in Vitamins and minerals.
• Treat yourself to dark chocolate
For years, experts have touted chocolate’s ability to help fight cancer and protect your heart. Dark chocolate can help lower your blood pressure enough to reduce your risk of dying from heart disease by 5% and of stroke by 8%.
• Switch to whole wheat
Let go of your nostalgia for the refine white stuff you grew up on it’s basically an empty calorie food that takes your blood sugar for a roller coaster ride. Whole grains, on the other hand, contain slow digesting complex carbs that help keep blood sugar levels steady, plus they’re high in fiber, which has been shown to decrease your risk of heart disease, diabetes, and some cancers. Swapping of white for whole wheat bread can also improve regularity and help you feel full faster, so you’re less likely to over eat. Aim for three servings of whole grains a day.
• Lift with your legs
Women are more likely than men to suffer back pain because they tend to have weaker back muscles. When your heaving heavy items, kneel down to pick them up don’t bend over from the waist and clench your abs as you stand to take the strain off your lower back.
• Chew, chew, chew
Taking time to thoroughly chew and break up your food makes it easier for your body to extract and absorb nutrients. Plus, keeping food in your mouth longer increases production of saliva, which helps neutralize the stomach acids that cause reflux. And because it takes about 20 minutes for the stomach to signal to the brain that you’re full, the more slowly you eat, the fewer calories you’re likely to consume.
• Toast with wine
Red or white, take your pick. The latest research suggests that drinking wine of any hue helps protect against cardiovascular disease, tooth decay, and upper respiratory infections. But there can be too much of a good thing; downing two or more alcoholic drinks a day has recently been linked with an up to 82% greater risk of developing breast cancer.
• Snuggle with your honey
Hugging your partner is linked with higher levels of oxytocin, a hormone believed to help form sexual and social bonds, plus it lowers your blood pressure. Research shows that women in strong, committed relationship lead happier, healthier lives.
• Stretch after a hot shower
Increasing your flexibility with regular stretching can prevent muscle soreness, improve posture, and reduce your risk of injury. Its best to stretch when muscles are warm and more elastic, whether from exercising or simple standing under hot water. Three post shower stretches, which target women’s tightest zones (hold each stretch for 20 seconds and repeat three times) For your lower back : stand 2 to 3 feet away from a chair and hold on to the back. Keeping your abs tight and your back straight, bend forward at the waist as far as you can comfortably go. For your calves: Place your hands on a wall in front of you, step your right leg back about 2 feet, and gently press your right heel down; repeat with your left leg. For your shoulder: Stand with your fingers laced behind your head and gently pull your elbows back.
• Floss
Cleaning between your teeth helps get rid of the bacteria laden plaque that causes gum disease and possibly a plethora of other problems, including heart disease, stroke, and premature births.
• When nature calls, go!
Even if you feel too swamped to take a two minute potty break, don’t put it off. Stagnant urine in the bladder can lead to urinary tract infections. It may cause you to rush and not fully empty your bladder, plus the seat’s not as dirty as you think. Out of 14 different areas in kitchens and bathrooms, the toilet seat was found to be the least contaminated, if you feeling squeamish, wipe the seat with toilet paper and line if before you sit.
• Wash your hands before going to the bathroom
Think of all the germs you touched while pushing that grocery cart or cleaning the kitchen. To avoid transferring them to your private parts, wash your hands thoroughly for at least 10 seconds before peeing.
• Sport UV blocking shades
Sun exposure can have significant long term effects on your eyes and on the sensitive skin around them. Some potential risks: cataracts, macular degeneration, and basal cell carcinoma, the most common from of skin cancer. Look for sunglasses that promise to block 99 to 100 percent of UVA and UVB rays, and wear them all year round.
• Make time for me time
The list of reasons why chronic high stress is bad for us seems never ending. It can lead to depression, high cholesterol, and weight gain, to name a few. You want to keep everyday stress levels low, so that when something really nerve racking happens, your body’s stress response isn’t over the top. Find regular outlets for blowing off steam, such as yoga, journaling, or having fun with friends.
• Relax the right way before bed
Sleep deprivation doesn’t just leave us groggy and grumpy it also puts us at greater risk for obesity, heart problems, depression, and motor vehicle accidents. Unfortunately, not all of us get a good night’s sleep all the time. One likely reason; we opt to zone out in front of he tube for an hour before bed rather that turning in early, and watching television stimulates the brain, making it harder to fall and stay asleep. To ensure sound slumber, record your favorite late night shows for later viewing and crawl into bed.
• Take a daily multivitamins
It’s good health insurance for imperfect diets which many of us have. Choosing a multi hat contain the following nutrients: vitamin D (800 to 1000 IUs); calcium (600 mg twice a day you’ll need a separate supplement to meet these needs); magnesium (400 mg)’ and folic acid (400mcg; 800mcg if you’re pregnant or trying to become pregnant)
• Sip white tea
White tea is gearing up to replace green tea as the ultimate health brew. While both beverage contain cancer fighting antioxidants called polyphenols, the leaves and buds used to make white tea undergo less processing that green tea leaves and as a result retain more antioxidant power. Studies have also found that white tea extract may help some common bacterial infections, including strep and staph.
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