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Smoking is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease.
According to the Centers for Disease Control and Prevention, your body literally starts repairing the damage caused by smoking within days of stopping.
Regardless of what the biohackers may tell you, you simply cannot nap or intermittently sleep your way to optimal health and functioning.
There are increasing marginal benefits to sleep, and hours seven through nine—the hours most people don’t get—are actually the most powerful.
Avoid stuff that comes wrapped in plastic. Foods that undergo ultra-processing tend to see much of their nutritional bounty stripped from them. Also, ultra-processed foods are much higher in energy density than foods made from fresh, whole ingredients.
A healthy diet is one rich in vegetables, whole grains, fish, and leaner meats with regular but not excessive consumption of fruits, nuts, and healthy oils.
Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for physiological diseases (like heart disease and cancer), as well as psychological ones (like anxiety and Alzheimer’s).
Exercise has also a potent anti-aging effect.
Like smoking, excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and daily function. Moderation is key.
Americans spend more than $30 billion every year on dietary supplements, yet the vast majority don’t work and may even cause harm.
There simply aren’t any supplements with sufficient evidence behind them to support their use in a person who doesn’t have a particular proven deficiency or need.
Social connections are associated with reduced levels of the stress hormone cortisol, improved sleep quality, reduced risk of heart disease and stroke, slowed cognitive decline, lessened systemic inflammation, and improved immune function.
Better Blood Sugar Control. Itwas able to lower Hemoglobin A1C levels by up to 0.47 %, as compared with control diets.
Mental Health a 2018 study found those following a Mediterranean diet were 33% less likely to develop incident depression than those not following a Mediterranean diet.
Weight Management. Research has found that people do not gain weight when following a Mediterranean diet.
Reduces Inflammatory Markers.
Cancer Prevention. A meta-analysis found that those who adhered most closely to the Mediterranean diet had a lower risk of developing colorectal cancer, breast cancer, gastric cancer, liver cancer, head and neck cancer and prostate cancer.
Vital parts of the brain tend to atrophy as we age. But brain scans of some 70-year-olds looks similar to those of 20 to 30-year-olds.
Cognitive decline is not inevitable as you age. Research points to healthy lifestyle habits that may keep the mind sharp while ageing.
The supplement industry is huge. In 2016, the global nutritional supplement sector turned over an estimated $132.8 billion. By 2022, some experts predict that this figure will exceed $220 billion.
According to the National Health and Nutrition Examination Survey, in 2011–2012, 52%Trusted Source of adults in the United States reported using some kind of supplement. Almost 1 in 3 people (31%) took multivitamins.
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