1. GO AHEAD- Drink more coffee
It’s a scientific mystery how a simple cup of coffee work its wonder in the body, large epidemiological studies repeatedly verify its astonishing benefits. Some recent research highlights:
- More than three cups a day lowers women’s risk of developing melanoma- a type of cancer on the rise among the light-skinned.
- More than six cups a day cuts men’s risk of dying from prostate cancer by 60%.
- Drinking at least one cup of coffee a day lowers women’s risk of stroke by at least 25%.
- Consuming at least two cup daily reduces women’s chances of becoming depressed by up to 20%.
2. Eat protein in the morning
Protein helps persuade your brain and stomach that they’re well nourished and satisfied; skimp on it and your hunger. In a recent study, volunteers whose daily protein consumption falls below 15 percent of their total calories were far hungrier after breakfast and ate more snacks throughout the day than those whose protein level exceeded that amount. An important takeaway: don’t save your protein for dinner. One track is to eat almonds in the morning. Other prevalent (and portable) high-protein options: hard boiled eggs and hung curd.
3. Stand up and count to 60
Another good reason to be a stand up guy or gal: it does not matter how hard you hit the gym after work; if you are spending much of your day sitting down, you’re sabotaging your dutiful efforts. People who take the most standing breaks throughout the day- even as short as a minute- have slimmer waist, lower cholesterol those who take the fewest, regardless of how much other exercise they get. Epidemiologists say hopping to your feet regularly also protects against cancer. Standing up while talking on phone is a great place to start. At first, people who try this say, ‘ this is the dumbest thing ever.’ Then after a month they say,” I have lost 2 kilos”.
4. Early to bed, early to eat
People who stay up late and sleep late- specifically, they get more than half their sleep after 5:30 AM- also tend to eat more fast food and consume more of their calories after 8 pm than do normal sleepers. One of the easiest things anyone on a diet can do to improve his results is to go to bed and wake up at the same time every day.
5. Beware of sugar free candy
Don’t assume sugar free confections are easy on your teeth. Sour and fruit flavourings in candy can interact with sugar-free sweeteners to create an acidic mix in your mouth that weakens and yellow teeth. The worst culprits are fruit flavoured lollipops because they dissolve slowly, giving acid more time to attack teeth. Chewing gum is the least destructive, since it stimulates a flow of saliva that washes away the harmful acids.
6. Pick up some sleep glasses
The blue light emitted by your computer screen, smart phone and television stimulates your brain, making it harder to fall asleep. Blue light filtering glasses act as a solution to them. Put them on if you’re using the computer before bed, and you’ll sleep much better.
7. Hit he yoga mat to relieve pain
As a treatment for back pain, regular yoga has advantageous over more conventional methods, like physical therapy. The ancient practice has also been shown to soothe other aches as well, probably because of the way it connects your mind, your breathing and the movements of your body. Yoga works the whole body not just one part. When a person is in chronic pain, usually the whole body changes and treating only the part that was originally injured or is hurting is not enough.
8. Kick your day with chocolate
A square of chocolate has just the right amount of theobromine (a cousin to caffeine) to wake you up but not enough to cause a crash later. It’s also chock full of antioxidants, may decrease heart attack risks, lifts mood- and taste delicious. Try it as a mind morning snack!
9. Eat more quinoa
Rich in protein, fibre and hard to get magnesium, which protect against hypertension, quinoa has well-deserved reputation as a super food. (a typical serving has twice as much protein and eight times as much fibre as a serving of white rice.) But some people find that it can taste a little bland. Restaurant chefs have a secret that’s not included in the directions of the box. Simply spread quinoa on a tray and place it in a 350-degree oven for eight to ten minutes, until its golden brown, then cook it up in a pot according to instructions.
10. Pump up your potassium
The new mantra among heart specialist, improve your sodium-potassium ratio, by either lowering your sodium or raising your potassium- or, better yet, by doing both. That’s because potassium blunts the blood pressure raising effects of sodium. The latest research finds that people with unhealthiest ratios are more than twice as likely to die from a heart attack as those with lowest. Another study reveals that raising your daily potassium intake by 1600 mg will lower your risk of stroke by 21 percent. New guidelines recommend 4700 mg daily. Other good sources include cocoa, dried apricots, fish, spinach, curd and potatoes with the skin.