A food specialist explains in The Conversation how to take better care of her health this year. The important thing is not to adopt a strict diet or to impose intense daily training but to focus on your general well-being. And this thanks to a few simple tips to follow on a daily basis but effective, as shown by scientific studies published in 2019.
Who says New Year says good resolutions and among the most common, the desire to take good care of his health. In this context, Sophie Medlin, lecturer in nutrition and dietetics at King’s College London, published an article in the journal The Conversation talking about the simplest ways to get there. For the scientist, the start of the year is indeed the right time to take stock of the results of the latest scientific research, in order to understand which attitudes are the most effective for improving one’s health. But beware: small objectives achievable every day are better than large objectives that are poorly respected and therefore generate stress.
Consuming Fruits and Vegetables Every Day
This is the first advice to follow every day and already known, but whose benefits are worth remembering. Without preaching to switch to a completely vegan lifestyle, the nutritionist specifies that consuming fruits and vegetables every day has always figured prominently on the list of positive things for the body. “Researchers’ interest in the consequences of diet on brain functions is growing. A major review of the scientific literature published in 2018 has shown that, for each additional 100 g of fruit and vegetables consumed, the risk of depression is reduced by 3%,”she explains.
Their benefits are explained by the presence of vitamins and polyphenols such as flavonoids, phytochemicals naturally present in each fruit and vegetable. Many studies have shown that they are beneficial for the immune system and have an anti-inflammatory effect. So, “it means they could play a role in preventing the progression of many diseases – including diabetes, neurodegeneration, cancer and cardiovascular disease,” according to Sophie Medlin. Note that “eating better” is one of the good habits recommended by the National Cancer Institute to prevent 40% of cancers.
Move as much as possible
According to the World Health Organization (WHO) physical inactivity (lack of physical activity) is considered to be the fourth risk factor for death in the world. It also estimates that it is the main cause of 21 to 25% of breast or colon cancers, 27% of cases of diabetes and around 30% of cases of ischemic heart disease. Physical exercise is therefore not only useful for reducing waist circumference, by balancing the amount of energy acquired and that expended, but also for reducing the risks of chronic diseases such as hypertension, in addition to cancer Arterial, coronary heart disease or stroke.
“This upshot could be owed to the fact that the hormonal summaries of people who passage very frequently mend. There is also strong evidence that physical exercise is a great way to improve mental health, “said the specialist. At the start of a new year, it is not uncommon to say that it would be well to register in a gym to make this abs visible by adopting the latest fashion training program. But you don’t have to drive that distant. “In reality, anything that gets you off the couch will do wonders for your health. In short, the more time spent sitting without moving, the better, and “she adds.
Sleep is still a mysterious function, but one that determines our health. “Reminiscence and knowledge, metabolism, protection … even if numerous hypotheses must be inveterate, and if others will not flop to be articulated, it is perfectly conventional that sleep is decisive for many organic functions “, postulates Inserm on the topic. This year, several studies have confirmed the link between “dose” of sleep and health status. “It turns out that sleeping too much or not enough increases the risk of heart disease, diabetes and obesity. Normally constituted adults need to sleep between six and nine hours a night, ”says the author of the article.
Scientific studies have notably shown that certain eating habits can help improve sleep and that; conversely, a good night’s sleep can help improve the way we eat during the day. More generally, Inserm reports that numerous studies have highlighted the fact that poor sleep increases the risk of irritability, depressive symptoms, weight gain, hypertension or infection.
Learn to manage stress
Modern life can be the source of enormous stress, which has an extremely harmful effect on health. Whether it is acute or chronic, the risks to heart health are well known. The first produces an immediate effect on its functioning, which can trigger a myocardial infarction, angina pectoris, heart rhythm disorder, pulmonary embolism … And the second has a negative influence on cardiovascular risk factors such as hypertension arterial.
This requires an effective plan for the coming year. The goal: “Classify the roots of your strain and reduce the hormonal retort it generates,” she applauds. The French Cardiology Federation gives its proven recommendations . To start by asking for help (psychologist, morphologist …), especially to understand where this stress comes from and learn to manage it. You should also adopt certain reflexes such as practicing at least 30 minutes of daily physical activity, drinking less coffee and alcohol, not smoking, eating a balanced diet and allowing yourself moments of relaxation (relaxation, meditation, reading, music, cinema…)
Drink more water
“Did you know that being just 1% dehydrated can affect your ability to concentrate? We all know that drinking water is great for our body, “says the nutritionist. And it does not matter whether it is in tap or in bottle. The body of an adult is made up of more than 60% water. Every day, we lose part of it through urine, perspiration and respiration. To maintain the balance of the body, it is recommended to compensate for these losses by drinking 1 to 1.5 liters of water per day, as reminded by the Health Insurance, which recommends “drinking without thirst”.
But, on a busy work day, you may forget to drink enough, and as a result, get dehydrated slightly. “It can really affect our performance and increase our stress. Make sure you constantly have a refillable water jug with you, so that you can refill commonly. Your urine should remain pale fair throughout the day. “, She specifies. Not without recommending not to fall into the trap of adding lemon wedges each time: lemon juice damages tooth enamel as much as sugary drinks.