3 It also prevents you from drinking calorie-laden soda or other beverages. Keeping a water bottle with you-in the car, in your office, at the gym, wherever!-ensures that you'll drink at least the recommended daily 15.5 cups of water for men and 11.5 cups for women. You'll be amazed at how much better you sleep when you do this!Ĩ. Carry a water bottle with you at all times. And keep your phone out of the bedroom so incoming messages and texts don't interrupt your shut-eye. Studies show that blue light-the kind that's emitted from electronic devices-interrupts our normal sleep cycles, making it harder for us to get quality sleep.ĭo your body a favor and shut off all electronics at least an hour before you go to bed, no excuses. It’s still important that you get all your daily servings of fruits, veggies and protein, but allowing yourself one small luxury a day-like hot chocolate-is important, because it satisfies your cravings, so you don't feel deprived (which could possibly trigger binge eating later on).ħ. Shut off your smartphone-and TV and computer-at least one hour before you get into bed. (And do not fall asleep with the TV on.) That's thanks to the antioxidants in the chocolate. If you like hot chocolate, for example, consider this: A new study from the journal Neurology 2 shows that drinking two cups of hot chocolate a day may actually keep your brain healthy and your thinking skills sharp. Make it whatever you want – maybe it’s something sweet or savory. your core) because a strong core means fewer back problems and fewer mobility issues as you get older.Ħ. Allow yourself one small indulgence a day. Remember to also exercise your abs, hips, and lower back (a.k.a. Need some suggestions for five-minute exercises? Walk down the street or around the block, park your car further away from your office or the store, take the stairs instead of the elevator, or do crunches or push-ups while you're watching TV. By thinking about exercise in small increments like this-you'll be more likely to do it regularly and stick with it over the long haul. Studies also show that exercising helps strengthen the immune system.īy adding just five minutes to your workout, you're strengthening your body-and improving your cardiovascular fitness (as well as burning a few more calories).Īlong the same lines: if you don't exercise every day, allow yourself just five minutes of exercise in the morning and in the evening. We all know that exercising keeps weight down, but it also helps protect the heart, reduces our risk of diabetes, and may even help reduce the risk of cancer. And for men, look for vitamins B6, B12, C, D, and E, selenium, zinc, and lycopene.ĥ. Add just five minutes to your workout. Consider taking a multivitamin geared toward your sex: men’s and women’s bodies have different nutrient requirements, especially as we age.įor women, look for a multivitamin with calcium, iron, vitamins A, B6, B12, C, D, and E, and biotin. I see vitamins as insurance-they can help cover gaps in my diet, so I know I’m getting key nutrients my body needs to function at its best. If your glass isn’t ‘sweating,’ then the room may be too dry. If you see them, your humidity is likely fine. When you return, look for water droplets on the outside of the glass. The ideal humidity in the home (or office) should be between 30 and 50 percent. If you think your home’s humidity may be too high or low, you can measure this with a hygrometer or try leaving a glass with ice cubes in a room (and stay out of the room) for a few minutes. Indoor heat dries out the air inside your home and office, which can dry out your skin, your hair, and your nasal passages-encouraging colds and even the flu, according to one study published in the journal, the Proceedings of the National Academy of Sciences. Open up your blinds first thing in the morning-and even open a window, if it's not already open.Įxperts say that fresh air and letting the light in helps to wake you up-and cues the brain to repress the production of melatonin, the hormone that regulates sleep.ģ. Run a humidifier during the fall and winter months. Making it part of your daily routine, like brushing your teeth, means you won't skip it.Ģ. The solution is stretching-and everyone can do it, regardless of age or flexibility. Why it's important: as we age, our muscles get tighter and our range of motion is minimized-and that means even the simplest day-to-day activities like getting out of bed, getting up from your office chair, or reaching for something in the cupboard can become more difficult and even cause injury. Sit on the floor in a V-and reach both hands to each one of your feet.Raise your hands above your head and reach.(You can even do it in bed, if you want.) Hold each stretch for about 30 seconds do not bounce up and down as you stretch as this could cause you to pull a muscle. Try to do this as soon as you get out of bed.
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