5 tips for healthier living, and some interesting research to support them

5 tips for healthier living, and some interesting research to support them

1-EAT WITH A FRIEND WHO TENDS TO MAKE HEALTHY CHOICES.

According to a new study conducted by researchers from the University of Illinois at Urbana-Champaign and Oklahoma State University, our environment greatly influences our eating habits. Specifically, we are happier if we make similar food choices to the people sitting around us. So if you’re hoping to make healthier meal choices, try to dine with other who do as well.

2- DRINK YOUR WATER.

According to the Mayo Clinic, water is your body's principal chemical component and makes up about 60 percent of your body weight. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

The Institute of Medicine states that an adequate intake of water for men is roughly 3 liters (about 13 cups) of total beverages a day. For women, is 2.2 liters (about 9 cups) of total beverages a day. The 8 8 oz. glasses a day rule we hear is a little off, but was easy to remember so it stuck....

Studies show that Americans are generally missing the mark on this important need. Center for Disease Control (CDC) estimates that 43% of U.S. adults drink less than four cups of water every day and 7% of adults drink no water at all. These days, reusable water bottles come in every imaginable color and pattern, so find one that represents your style, fill (and refill) it, and keep it by your side all day.

3-  THINK ABOUT THE AMOUNT OF EXERCISE IT TAKES TO BURN THE CALORIES YOU ARE INGESTING.

Adjusting what you eat is actually the most effective way to lose or maintain a healthy body weight. For most people, passing up high caloric foods is easier than doing a spin class or an hour of running. The average slice of pizza can contain 250+ calories, and who can stop at just one slice? For some frame of reference, one burns about 100 calories from the following activities: 23 minutes of moderate cycling, 26 minutes of walking a dog, or 15 minutes or shoveling snow.

A study from Texas Christian University found that when restaurant menus included not only the calorie counts for every dish and beverage (people tend to underestimate the calories in what we eat), but also how many minutes of brisk walking someone would have to do to work off the calories in that food or drink, people ordered less food and ate less food.

Many restaurants now have the calories of their dishes on the menu or online. Read this info and the labels in the grocery store to help you choose,  think about how much exercise time those calories require to burn, and decide when it is worth it to you.

4- TAKE CARE OF YOUR SKIN AND GET IT CHECKED REGULARLY

Since 1970, melanoma has increased by 800 percent among young women and by 400 percent among young men, making it the most common form of cancer for those between 25 and 29 years old. Even one blistering sunburn in your younger years more than doubles the risk of melanoma—the deadliest form of the cancer—later on in life, according to the Skin Cancer Foundation.

Apply your sunscreen regularly, even on days when you are not at the pool or beach, and get your skin checked by a dermatologist regularly for early detection.

5- GET ENOUGH SLEEP

Pump yourself full of enough caffeine or sugar and you can convince yourself that burning the candle at both ends is working for you. Research says otherwise.

Enough sleep is typically seven to nine hours for most people. Why is it important? Besides making you irritable and affecting your ability to think clearly, there are increasing indicators that a lack of good-quality sleep contributes to weight gain.

A recent study, published in the American Journal of Epidemiology, reported on 68,000 women followed for 16 years. Women who slept seven or fewer hours a night gained more weight over time compared to those who got at least seven hours of sleep nightly. The National Sleep Foundation recommends maintaining a regular bed and wake time, establishing a regular and relaxing bedtime routine, regular exercise, and finishing meals 2-3 hours before bedtime among other tips to promote good sleep.