If you’re like most people, health must have been included in your priority list. Finding the right way to ensure you’re in best health might confuse you. But there’s no need to be because staying healthy doesn’t have to be that complicated.
Doing the little hacks that are proven by science will do the trick.
Here are the tips you may wish to follow. If you can’t do all of them all at once, just try a few, then move on until these hacks will become a part of your daily routine.
19 Science Based Daily Routines For Better Health:
1. Skipping the shower maintains the natural oil of your hair and scalp.
Showering everyday not only washes the dirt off your hair and body but can also dry them out. When you shower too much, the naturally occurring but beneficial bacteria and oil that keeps skin and hair healthy will also be washed away.
If your skin and hair are neither too oily nor too dry, consider showering once or twice a week. If your hair is curly and thick, showering less frequently is better.
2. Hold off drinking coffee until one hour after you awaken.
Stephen Miller, a PhD candidate at the Uniformed Services University of Health Sciences in Bethesda, Maryland, suggests that you should drink coffee only one hour after waking up as most people’s cortisol levels peak up around 8:00 to 9:00 a.m.
Consuming coffee at this time may interfere with the cortisol’s natural effects.
3. Do your morning workout on an empty stomach.
Working out on an empty stomach speeds up weight loss and boosts energy levels by priming the body for an all day fat burn, according to research.
Additionally, people who basked in the morning sunlight were found to be thinner and able to manage their weight much better than those who didn’t get natural light.
4. Cardio and aerobic exercises are the best.
Pumping your heart is the most beneficial exercise for your brain and body.
According to studies, running or swimming lifts up your mood, clears your mind, helps to protect some cognitive decline that occurs with age, strengthens the heart and lungs while toning up your muscles.
5. Include protein, fiber, and healthy fats in your breakfast.
Fuel up your body in the morning with protein, fiber, and healthy fats. These are found in foods like eggs, avocado slices, Greek yogurt, and nuts. They can fill you up, smoothen out your digestion, and power up your muscles.
6. Try intermittent fasting for your diet plan.
Intermittent fasting is following an eating pattern that cycles between periods of fasting and eating. The most popular version includes fasting for 16 hours and eating for 8.
For example, you have an eating window of 12 pm to 8 pm, meaning you need to totally skip breakfast and eat whatever you want within the 8 hour “feeding” window.
Intermittent fasting has been found by studies as just as effective as the traditional diet plans. But of course, before trying it out, you should check with your health professional first.
7. Replace the multivitamins with real food.
According to S. Bryn Austin, a professor of behavioural sciences at the Harvard T.H. Chan School of Public Health:
“Consumers should expect nothing from [supplements] because we don’t have any clear evidence that they’re beneficial.”
8. Sit properly.
The position by which you sit also determines your health. A poor sitting position can wreck havoc in your posture over a long period of time.
Maintaining a good sitting posture helps improve your appearance as well as alleviates the pain in the neck and back.
9. Get up and move every hour.
While sitting properly helps your posture, studies suggest that getting up and moving your body for about 2 minutes every hour helps in lowering your risk of dying prematurely by 33 percent.
10. Drink plenty of water.
Not having enough water inside the body might lead to headaches, fatigue, and overeating. You must ensure that you stay hydrated.
The popular notion that drinking 8 glasses of water a day is not that necessary since hydration is based on some factors, like the amount of your workout and the weather outside.
You also take in more fluids when you eat foods that are good water source, like cauliflower, eggplant, spinach, and others.
11. Have a lunch that fuels you up.
Your lunch should also contain the same food nutrients you get from your breakfast.
Avoid foods that are loaded with carbohydrates, high in sugar and low in protein. You can opt for lean meats, chickpeas, brown rice, quinoa, or salmon.
12. Protect your eyes by taking breaks from screens.
To avoid eye strain, follow the 20 20 20 rule. Every 20 minutes, look at something at least 20 feet away for 20 seconds.
This allows your eyes to rest said Rahul Khurana, the clinical spokesman for the American Academy of Ophthalmologists. Minimizing the glare of your computer also helps.
13. Limit your caffeine intake in the afternoon.
Too much caffeine may lead to migraine headaches, irritability, upset stomach, or muscle tremors.
Your caffeine intake must be limited to 400 milligrams a day, which is the equivalent of about 2 to 3 cups a day, advises the Mayo Clinic.
14. Prepare your own snacks.
A healthy snacks consist of sliced apples, nuts, carrots with hummus, Greek yogurt, and celery with peanut butter. Unhealthy snacks are cheaper but lack nutrition.
Make an effort to bring your own snacks to ensure your health.
15. Don’t worry too much of germs in public places.
A team of geneticists documented 600 different species of microbes crawling around the greasy rails of New York City subway. However, these are found to be harmless germs.
A regular exposure to germs could even helps keep your immune system healthy.
16. Drink alcohol less or skip it altogether.
Alcohol intake has been linked to numerous health risks.
The American Society of Clinical Oncology, which is a group of top cancer doctors, warned Americans to drink less. Drinking even a glass of wine or beer a day has been linked to cancer.
17. When you’re dining out, take a third portion of your meal home.
The average meal has gone bigger. This means, if you consume everything served on your plate while dining out, you’re feeding your body more than it needs.
Plan on taking home a third portion of it to make sure you’re not eating too much.
18. Turn off your screens 30 minutes before bed time.
Experts recommend that you turn off your screens at least 30 minutes before bed to prevent the blue light that illuminate the screens to tamp down the production of melatonin.
Melatonin is the hormone used by the brain to tell your body to start preparing for sleep.
19. Replace your sheets at least once every 7 days.
The accumulation of sweat, dirt, and other things that bring bacteria on our sheets has the possibility of making us sick.
To avoid this from happening, change your sheets at least once a week.