10 Small Habits That Have A Huge Return On Health
We do not have to change our entire lifestyle to do something good for our health. Rather, it is the small habits that have a great health impact.
1. Sun protection
With sun protection, it is better to apply too much than too little. Not only in the summer months should sun cream, which should have a sun protection factor of at least 15, be applied thickly. It is also advisable to use sun protection in winter. Why? Because UV radiation is a risk to the skin all year round – and contributes to light-induced skin ageing.
2. Taking short walks
You sit at the computer all day and only go to the canteen at lunchtime? Then you should definitely get into the habit of integrating a few walks into your everyday life. Because: We sit too often and for too long – and are not made for it. Sitting for long periods of time increases the risk of cardiovascular and metabolic diseases, such as diabetes.
3. Drinking more water
Constant hunger, headaches or bad mood? The reason can be dehydration. Water has a significant influence on your health, mood and energy level, as numerous studies have shown. In general, humans need about two to three litres a day, of which we should consume at least 1.3 litres in the form of (unsweetened) drinks.
4. Reducing sugar
On average, Americans manage to consume around 3 pounds of sugar a week, because sugar is contained in a number of products such as dairy products, sauces or tinned food. However, the World Health Organization (WHO) recommends only six teaspoons per day, i.e. a maximum of 25 grams. Why is this so? Because sugar not only contributes to diseases, but also causes vitamin and mineral deficiencies.
5. More “green” in the menu
Whether in a smoothie, as a salad, in a wrap or on bread: greens should not be missing from the daily menu. Many studies have shown that daily consumption of (green) vegetables reduces the risk of heart disease, cancer and strokes.
6. Drink black coffee
Instead of pouring milk and sugar into your coffee, you should enjoy your coffee black. This is because coffee contains antioxidants that help your body with the aging process. The tanning agents intercept free radicals. The result: significantly firmer skin.
7. Whole grain
As a recent study has found, whole grain can prolong your life. Provided you include it in your daily diet. Just 90 grams is enough to reduce the risk of cardiovascular disease, diabetes and cancer. Simply swap wheat noodles, toast and rice with the healthier whole grain variety.
8. Probiotics
Probiotics are mainly living bacteria, sometimes yeast fungi. They are found in lactic acid products such as yoghurt, buttermilk and kefir – and are said to be particularly beneficial to health. They are said to make digestion easier and have a positive effect on intestinal diseases such as Crohn’s disease and irritable bowel syndrome. Probiotics are also said to strengthen the immune system.
9. Turning off the smartphone
Many people reach for their smartphone just before going to bed. A habit that is not very good for your health. The display’s blue LED light shuts down production of the sleep hormone melatonin, making sleep restless – or making it difficult to fall asleep. And that in turn has negative effects on your entire organism.
10. Learning something new
Learning something new can not only be fun, but also keeps the brain active. What about learning a new language or playing a musical instrument, for example? After all, besides physical fitness, it is also important to stay mentally fit.