Simple Tips to a (Much) Healthier Man
Even the prospect of trying to live a healthy lifestyle might be intimidating, but now, more than ever, we must prioritise our health. You could believe that the key to living a longer, more active life is to work out for hours every day and schedule numerous doctor's visits, leaving no time for anything else. In actuality, there are many more straightforward approaches to bettering your health. You'll feel better physically, psychologically, and emotionally if you exercise a few times a week, balance your steak dinners with nutritious egg breakfasts, and see a doctor only a few times a year. Continue reading to learn 101 of the best and most simple healthy practices for men.
1. Increase your walnut consumption
Walnuts aren't simply tasty; they're also good for your health. They're also beneficial to your cardiovascular system. According to a 2019 study published in the Journal of the American Heart Association, individuals were able to successfully lower their blood pressure by adding walnuts to a low-fat diet. Low blood pressure has also been linked to a lower risk of heart disease.
2. Make new acquaintances
Although you may not be able to meet new people in person at this time, doing so electronically may have substantial health benefits. It turns out that having a large number of friends may be the key to longevity. According to a widely recognised 2005 study published in the Journal of Epidemiology and Community Health, people with the most friends lived on average 22 percent longer than those with the fewest friends.
3. Ask your doctor to perform an EKG
You should start receiving EKGs when you're young and in your prime. This establishes a healthy baseline against which your doctor can compare future EKG readings.
4. Instead of driving, go for a walk or a bike ride
Even if you aren't driving as frequently as you once were, you still have places to go. By walking or biking instead of driving, you may save money and live a better lifestyle. Men who commuted actively had a BMI score of 1 point lower than those who commuted passively, a difference of approximately 7 pounds, according to a 2014 study published in the British Medical Journal.
5. Keep an eye on how much ibuprofen you're taking
Non - steroidal anti-inflammatory medicines (or NSAIDs) are over-the-counter pain relievers that are useful when you're in pain, but they should only be used in moderation. Overuse of these medications, according to the National Kidney Foundation, causes 3 to 5% of new chronic kidney failure cases each year, as they can damage kidney tissue and restrict blood flow.
6. Caffeine is also a good way to wash down ibuprofen
Coffee can be used as a pain reliever when necessary. According to a 2015 research analysis published in the Cochrane Database of Systematic Reviews, ibuprofen taken with a caffeinated beverage helps treat headaches and other ailments more efficiently than ibuprofen taken with water.
7. Try to be more upbeat!
Multiple studies, including one published in Clinical Practice & Epidemiology in Mental Health in 2010, have revealed that people can cope with stress better if they feel things are getting better and keep an optimistic attitude. Taking the old adage of "always look on the bright side of life" to heart could be all you need to relieve your anxiety and live a long and happy life.
8. Reduce your intake of red meat
You should save your favourite steak for a special occasion. Healthy males produced 60% more harmful clotting factors after eating high-fat meals high in meat and dairy, according to research published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology in 1997.
9. Keep your marriage joyful
If you and your significant other are constantly arguing, it's in your best interests—both mentally and physically—to either reconcile your relationship or walk on. Individuals in unhappy marriages had lengthier recovery durations than those in happy marriages, according to a significant 2005 study published in the Archives of General Psychiatry.
10. Do something to make your partner happy every day
Individuals with happy partners were less likely to die over an eight-year period, according to a 2019 study published in the journal Psychological Science. This, according to researchers, is because when people are miserable, they tend to neglect their food and exercise—and when a person's partner is ill, it has an influence on them as well.
Being selfless can benefit you as well as the people or causes you are assisting. Only 1.6 percent of people who volunteered for unselfish reasons died at the conclusion of the 55-year study period, according to a 2012 study published in the journal Health Psychology.
12. Slow your breathing if you see your heart rate is increasing
Despite the fact that panic attacks can make a person feel out of control, there is a technique to deal with them. Simply breathe in through your nose while squeezing one nostril shut to preserve homeostasis during a panic attack. Because you can't inhale as much air through one nostril as you can through your mouth, this will allow you to breathe more slowly.
13. Wash your pillowcase at least once a week
Amerisleep did research in 2018 and discovered that a week-old pillowcase contains 3 million colony-forming units of germs per square inch, which is 17,442 times more than what you'd find on a toilet seat. So, if you want to keep healthy, wash your pillowcase once a week.
14. Take a virtual exercise class with a group of people
Do you have anxiety or a sense of being overburdened? Enroll in an online fitness class. Individuals who exercised in a social setting were able to reduce their stress levels by 26%, according to a 2017 study published in the Journal of the American Osteopathic Association. Although you may not be able to participate in in-person exercise courses at this time, there are still opportunities to work out with others.
15. Make time in your day for a nap
According to sleep specialists questioned by The Wall Street Journal, the ideal nap length is merely 20 minutes if your ultimate aim is alertness. If you want to strengthen your memory, though, 60 minutes is the optimal time for a mid-afternoon nap.
16. Wear sunscreen at all times of the year
Make sure you apply sunscreen before leaving the house, whether it's a freezing day in the middle of December or a sweltering summer Friday in August. While UVB rays that cause sunburns are less intense in the winter, UVA rays that cause wrinkles, ageing, and even skin cancer are still present.
17. Take the stairs instead of the elevator
Taking the stairs instead of the elevator isn't simply good for your waistline. According to a 2017 study published in the journal Physiology & Behavior, 10 minutes of stairwell action provided more energy than 50 milligrammes of caffeine, which is equal to half a cup of coffee.
18. Before going to bed, drink some cherry juice
What's the deal with cherry juice? Tart cherries, for example, are a natural source of melatonin, a hormone that helps regulate the body's sleep-wake cycle. Just avoid buying processed cherry juice, as the extra sugar in this drink will keep you awake rather than help you sleep.
19. And eat some cottage cheese for a snack
Protein is the ideal nutrient for gaining muscle mass and losing weight, as most men already know. However, according to a 2018 study published in the British Journal of Nutrition, eating a 30-gram protein snack anywhere between 30 and 60 minutes before bed was linked to higher muscle quality and a faster metabolism.
20. Before going to bed, eat the correct foods
According to the National Sleep Foundation, if you want a good night's sleep, the following meals are natural sources of melatonin and will help you get there:
- Walnuts with almonds
- Raspberries, bananas, pineapples, oranges, kiwis, prunes, plums, and the aforementioned sour cherries are just a few examples of fruits.
- Tea with chamomile, ginger, and peppermint (sans caffeine, of course)
- Warm milk in a glass (yep, this is a thing!)
21. Practising balance on one leg at a time is a good idea
Use the time you would have spent cleaning your teeth to improve your balance and agility. All you have to do, according to the Cleveland Clinic, is a balance on each leg for 10 seconds at a time while brushing your beautiful whites.
22. Forget about going to the tanning bed
If you have the option of going to a tanning bed or taking a walk in the sun, always choose the latter (with sunscreen, of course). Individuals who began using tanning beds before the age of 35 were 75 percent more likely to acquire melanoma, according to a study published in the International Journal of Cancer in 2007.
23. Eat a lot of fibre-rich foods
Pay attention to how much fibre you consume on a daily basis. Some of the benefits of a high-fibre diet, according to a big 2009 study published in the journal Nutrition Reviews, include a lower risk of diabetes, a healthier heart, and more regulated blood pressure.
24. Spend at least two hours outside each week
Why did it take two hours? According to a 2019 study published in the journal Scientific Reports, that's the bare minimum required for optimal physical and mental health. So, whether you prefer the park or the beach, make it a point to spend at least 120 minutes each week taking advantage of what nature has to offer.
25. Give your dog some attention
Get a dog to reduce your chances of heart attack and stroke. Seriously! When you're stressed, petting a dog can help lower your blood pressure, according to research published in the Journal of Behavioral Medicine in 1988.
26. Incorporate weightlifting into your training
Weights not only look good on your biceps, but they can help protect your heart. In fact, according to a 2018 study from Iowa State University, exercising weights for less than an hour every week can cut your risk of heart attack or stroke by 40 to 70%.
27. Drink more orange juice
HDL is the "good" cholesterol found in your arteries or the cholesterol you want to have. So, how do you go about getting it? Over a four-week period, healthy men and women who drank three glasses of orange juice daily successfully increased their HDL cholesterol by 21% and decreased their LDL-HDL cholesterol ratio by 16%, according to a study published in the American Journal of Clinical Nutrition in 2000.
28. Keep track of how much water you consume
Drinking water is the last thing on your mind when you have a long list of tedious activities to complete. According to Harvard Medical School, you should drink at least four to six eight-ounce glasses of water each day. Dehydration causes more frequent headaches, saggier skin, and impaired brain function, among other things.
29. Every morning, begin with a little minute of awareness
It simply takes five to ten minutes of your time to set the correct tone for each day. Doing a 5- to 10-minute mindfulness exercise in the morning, according to social professional Brittani Persha, LCSW-S, owner of Brittani Persha Counseling, "helps you to clear your thinking and be purposeful about being present." Her go-to apps for morning anxiety alleviation are Headspace and Insight Timer.
30. Meditate to get a better night's sleep
According to a 2015 study published in the journal JAMA Internal Medicine, merely setting aside a few minutes of your night to breathe deeply and practise mindfulness will not only help you overcome insomnia, but can also help you get a more restful sleep.
Those who practised mindfulness and meditation on a daily basis slept far better than those who just followed basic "best sleep practices," according to the study. By using meditation and mindfulness to calm down your heart rate, you're indicating to the rest of your body—specifically, your brain—that you're ready for a good night's sleep.
31. Learn how to wash your hands the right way
There is a proper way to wash your hands, as you are well aware. But, just in case you forgot, the Minnesota Department of Health recommends lathering your hands with soap for at least 20 seconds vigorously enough to remove dirt and debris. You will be better protected against the hazardous bacteria you come into contact with on a daily basis if you do so.
32. After a hard workout, drink plenty of water
Any male who has ever passed a kidney stone will attest to the fact that it is not a pleasant experience. Fortunately, there are methods for preventing them from occurring in the first place. One technique to avoid kidney stones, according to the National Kidney Foundation, is to rehydrate after particularly sweaty activities like a hot yoga class or a sauna session.
"Sweating causes a loss of water, which leads to reduced urine production," the organisation notes. "When you sweat a lot, you don't urinate as much, which causes stone-forming minerals to settle and bond in your kidneys and urinary system."
33. A lower-calorie cocktail can take the place of your favourite beer
When it comes to alcohol, beer is one of the most calorie-dense and carb-dense options. According to the US Department of Health and Human Services, an average serving of beer includes 153 calories, whereas a glass of wine contains only 75 calories and a straight glass of liquor contains only 97.
34. Keep important medical information on you at all times
Keep a note of any drug sensitivities or allergies, all of the prescription and nonprescription drugs you're taking, your primary care physician's name and phone number, any medical illnesses you're being treated for, your blood type, and your emergency contact information in your wallet. In a critical emergency situation, having some of your most important medical information on you at all times could be the difference between life and death, especially if you find yourself passed out or otherwise unable to speak.
35. Take a PSA test
Doctors use a PSA test to check for prostate cancer. Between the ages of 50 and 55, the American Cancer Society and the American Urological Association both recommend taking this test every two years. Start this test at 45 if you're African-American or have a family history of prostate cancer. PSA testing may not be available at your doctor's office right now, but you should be able to arrange one.
36. After a tough workout, stretch
Our muscles get less and less supple as we age. It's especially crucial to stretch out your limbs after tough workouts so that they don't tense up and tighten. Flexibility exercises should be done at least two to three times per week, according to Harvard Medical School. Try to contact each muscle-tendon group during your routine: the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles.
37. Increase the number of lively songs in your workout playlist
It might be time to put those laid-back workout tunes on the shelf. People who did sprint interval training while listening to motivational music felt it to be the most pleasurable and successful, according to a 2019 study from the University of British Columbia.
38. Don't forget to brush your teeth every day
When your dentist tells you to wash your teeth twice a day, pay attention. This not only prevents cavities and tooth decay, but it also kills bacteria that can migrate to the brain and cause Alzheimer's disease, according to research published in the journal Science Advances in 2019.
39. Every night, soak your toothbrush in mouthwash
Using this antiseptic solution as a disinfection agent, according to dental hygiene practise Dynamic Dental, is a certain way to avoid the spread of germs via your toothbrush, especially during cold and flu season.
40. Reduce your soda consumption
Soft drinks contain significant amounts of fructose, which experts have discovered may damage your bones and contribute to osteoporosis, according to a 2018 study published in the journal Missouri Medicine.
41. Always have healthy snacks with you when you're out and about
You never know when you'll be hungry and the only thing available is sticky donuts and other sweet delicacies. Having healthier snacks on hand is one way to prevent falling into those sugary treats. At the very least, we recommend carrying a bag of nuts, a protein bar, or a piece of fruit with you at all times.
42. Dilute the juice you're drinking
To be healthy, you don't have to give up all of your favourite fruit drinks. Instead, simply dilute your drink with water to reduce the number of calories you consume. It has the same flavour as the original, but with half the sugar!
43. Add additional peanut butter to your diet
Peanut butter is high in monosaturated fat, which has been found to reduce the risk of heart disease in a 2018 study from the Harvard T.H. Chan School of Public Health. It's also filling, so you can spread it on a slice of toast for a satisfying afternoon snack.
44. It's time to put an end to skipping breakfast
According to research, skipping breakfast raises the risk of heart disease.
When it comes to losing weight and keeping it off, breakfast is one of the most important meals. According to a widely recognised 2002 study published in the journal Obesity Research, 78 percent of almost 3,000 individuals who lost at least 30 pounds and kept it off for at least a year reported having breakfast every day.
45. Keep a dietary diary
Though time-consuming, keeping a food journal can be quite beneficial in the long run, especially at the start of a weight-loss quest. People who wrote down what they ate dropped twice as much weight as those who didn't keep track, according to a major Kaiser Permanente research from 2008.
46. Wait 20 minutes before returning for more
Allow yourself 20 minutes to digest before returning to the kitchen for a post-dinner snack. According to Harvard Medical School, your body takes that long to understand its full.
47. When ordering takeout, request an extra empty box
Restaurant servings have a reputation for being larger than they need to be, particularly in the United States. As a result, before you start eating, make it a practice to place half of your meal in a separate box. This prevents you from overeating just because food is available. It also saves money by doubling the number of meals!
48. Before you actually do it, mentally overeat
This may sound strange, but stay with us: People who envisioned themselves eating their favourite cheat meal ate less of it than those who didn't take the time to imagine it, according to a 2010 study published in the journal Science. The imagination is a fantastic tool!
49. Stay away from heavy dinners
By having a hefty dinner of steak and potatoes shortly before bed, you'll only be weighing yourself down—literally. After all, digestion is the last thing your body wants to accomplish while it sleeps.
50. Maintain a healthy cholesterol level
Because males have higher cholesterol levels in their bodies, they are more likely to develop coronary artery disease, a kind of heart disease that happens when the coronary arteries constrict or become blocked. Reduce the amount of saturated fat in your diet, lose weight, exercise regularly, and quit smoking (if you smoke), according to the US National Library of Medicine.
51. Sitting duration should be broken up with frequent breaks
Sitting for extended periods has been shown to be detrimental to your overall health. There are several health hazards that can be avoided by simply taking a few minutes to walk outside or around the block, ranging from a decrease of blood flow to your extremities that can cause blood clots to a squeezed abdomen that can create digestive disorders.
52. Use a candle to check your lung function
Here's a tried-and-true method for determining lung function: Take a deep inhale while holding a lit candle (or match) 6 inches away from your face. Try not to pursing your lips while blowing out the candle. Your lungs will be able to extinguish the flame if you can do so.
53. Check your gut
The European Journal of Heart Failure published a study in 2018 that found that "central obesity" (often known as a potbelly) increases your risk of heart disease. Measure your waist halfway between your bottom rib and hip bone with a measuring tape to assess your belly. Then, at their broadest point, gauge your hips. The waist-to-hip ratio is calculated by multiplying the waist size by the hip size. If your waist-to-hip ratio is less than.90 and your waist is smaller than 40 inches, you've just eliminated a major risk factor for heart disease.
54. Examine your hearing
Extend your arm straight out to the side and lightly massage your thumb and forefinger together in a quiet setting. Slowly bring the rubbing fingers closer to one ear, noting how far away they are when the sound is audible. Rep on the opposite side. A person with a normal hearing under the age of 60 should be able to hear the sound at a distance of 6 to 8 inches. According to Isadore Rosenfeld, MD's 2008 book Live Now, Age Later, if you're under 60 and have trouble completing this exam, it might be time to consult a doctor.
55. Find out how old you really are
In contrast to your chronological age, this skin elasticity test will determine your functional age (how old your body acts): Pinch the skin on the back of your hand for five seconds between your thumb and forefinger, then time how long it takes to flatten out fully. The skin should spring back in around 5 seconds for persons under the age of 50, 10 to 15 seconds for those between the ages of 60 and 70, and 35 to 55 seconds for those over 70.
56. You should prepare your meals at home.
Stop eating takeout if you want to live a longer and healthier life. People who cook at home up to five times a week were 47 percent more likely to be alive 10 years later than those who ate more takeout meals, according to a 2012 study published in the Public Health Nutrition journal.
57. To avoid eye strain, have your eyesight examined
If you're over 40 and reading causes you headaches or eye strain, you may be suffering from presbyopia, which is the loss of the ability to focus sharply on objects up close. Open a phone book and dial a few numbers to see if you do. (Keep your glasses on if you regularly wear them.) Remove the book from your eyes until you can concentrate on the numbers. You're probably ready for reading glasses or bifocals if you have to extend your arms fully or simply slightly bend them to see clearly. If this is the case, schedule an appointment with an optometrist or ophthalmologist for a more thorough examination.
58. Find ways to relax and de-stress
"Eliminate the stress in your life," we'd tell guys if we could just give them one piece of health advice. Men's chronic stress has been connected to a variety of health problems, including allergies and heart disease. According to the American Institute of Stress, up to 90% of doctor visits could be for stress-related diseases. So, to prevent this severe health risk, start deliberately reducing your stress, whether it's by spending more time conversing with friends and family or reducing your caffeine use.
59. The second cup of coffee can be skipped
According to a 2015 study published in the Journal of Psychopharmacology, the caffeine in two cups of coffee raises your heart rate by 16 beats per minute and makes you irritated and agitated. If you consume more than 400 mg per day (about four cups of coffee), your irritability will be put to the test.
60. Wear scantily while sleeping
According to Sleep Help, sleeping scantily clad can help you get a better night's sleep and improve your overall health. This is because the presence of layers of clothing interferes with your body's creation of melatonin, which makes you drowsy and lowers your body temperature when you sleep naked. Aside from guaranteeing a completely comfortable night's sleep, staying chilly at night lowers cortisol levels in the body, a stress hormone linked to overeating, diabetes, and disease-causing inflammation.
61. Maintain a restful sleep
If you wake up early—say, at 4 or 5 a.m.—go to the restroom and soak a hand towel in chilly water. Return to bed after a few minutes of lightly cleaning your arms, legs, and torso. When you wake up from sleep cycle, your body is incredibly heated. When you get back into bed after cooling it down, your body will heat up even more, almost as if you have a little fever. The end consequence should be a peaceful, deep slumber. This technique is used in several European spas as part of a kur, a relaxing treatment.
62. Allow yourself an additional hour of sleep
It gives you the same amount of energy as two cups of coffee, but only if you go to bed an hour earlier than usual. Sleeping later doesn't work because it disrupts your circadian rhythm, leaving you sleepy and out of sorts for the rest of the day, according to Rachel Salas, an associate professor of neurology at Johns Hopkins University who studies sleep problems.
63. Increase the intake of eggs in your diet
Eggs are one of those breakfast foods that you should never be afraid to eat more of. This morning favourite is high in vitamin D, and studies show that persons with optimal vitamin D levels are less likely to develop type 2 diabetes, according to a 2018 study published in PLOS One.
64. With a shoe, test the viability of your pillow
Do you want to see if your pillow is still fluff? All you'll need is a pair of shoes. Simply fold hte pillow in half, push out the air, and set the shoe on top of it (a paperback book would wkor if you're worried about your shoe transmitting dirt). If the pillow remains folded, it's time for ads. replacement; if it springs back at you with full power, your neck and back are in good hands.
65. Seek treatment for snoring
Your simple snoring habit could be sleep apnea if you snore unusually loudly at night and even gasp for air on occasion. When the muscles at the back of your throat relax and your airway narrows or closes when you breathe in, sleep apnea occurs, making it nearly impossible for you to get enough air and sleep.
You're also more prone to develop high blood pressure, heart disease, and liver problems if your body doesn't receive enough sleep each night. So, for the benefit of your health, get medical aid to cure your sleep apnea—in it's your best interests.
66. Get rid of your sleeplessness
According to the National Sleep Foundation, if you're currently battling insomnia (and it feels like a losing struggle), you may need to adopt better strategies in order to obtain the rest you need. For starters, 30 minutes before your head hits the pillow, you should find a way to relax. This relaxation period could include anything from reading to listening to soothing music, but no technological devices should be used because they just serve to keep your mind awake.
If you've been resting for 30 minutes and still can't seem to hit your sleeping sweet spot, the National Sleep Foundation recommends getting out of bed and continuing your relaxing activities in another room of your house. "Lying awake in bed can develop a negative association between your sleeping environment and your level of alertness. Instead, you want your bed to evoke solely sleepy sentiments and ideas "They take notice.
67. Consume a calorie-restricted diet
Participants who followed a low-calorie diet for two years aged 0.11 years each year, while those who followed a regular diet aged 0.71 years per year, according to a 2017 study published in The Journals of Gerontology, revealing the impact of a restricted diet on the ageing process.
68. Reduce the amount of time you spend watching TV
According to a 2012 study published in the British Journal of Sports Medicine, your love of late-night ESPN recaps could be harmful to your health. That's right, after the age of 25, every hour of television you watch reduces your longevity by about 22 minutes. Furthermore, researchers discovered that persons who watched television for an average of six hours each day lived approximately five years longer than those who did not watch any television at all.
69. In order to safeguard your prostate, eat more watermelon
Watermelon, like tomatoes, contains lycopene, a phytochemical that may lessen your risk of prostate cancer, according to a National Cancer Institute study. After sifting through decades of research on the link between lycopene-rich foods and prostate cancer risk, researchers at the National Cancer Institute were able to state unequivocally that 95 percent of the evidence supports the same conclusion: lycopene consumption on a regular basis can help prevent prostate cancer. (Fun fact: one inch of watermelon has the same amount of lycopene as four tomatoes.)
70. Reduce the amount of bacon you eat
Despite the fact that processed meats like sausage and bacon are great ways to add protein to your diet, a 2013 study published in the journal BMC Medicine found that they are associated to an increased risk of heart disease and cancer. As with most things in life, it's advisable to eat these processed meats in moderation.
71. Consume more seafood
According to the American Heart Association, eating two meals of fish high in healthful omega-3 fatty acids each week, such as salmon, mackerel, herring, lake trout, sardines, and albacore tuna, can improve heart health. Fish can genuinely help you safeguard your ticker in the long term by "decreasing the risk of irregular cardiac rhythms that can lead to sudden death, decreasing triglyceride levels, and preventing the accumulation of fatty deposits that clog arteries."
72. Protect your libido by eating blueberries
The blueberry is Mother Nature's original blue potency capsule. According to Mary Ellen Camire, PhD, a professor of food science at the University of Maine, they're high in chemicals that assist relax blood vessels and improve circulation. "They're also high in soluble fibre," she continues, "which helps push extra cholesterol through your digestive system before it's broken down, absorbed, and deposited along the walls of your arteries." As you become older, lower cholesterol and greater blood flow imply more blood to the penis, ensuring maximum potency and performance. At least three times a week, eat blueberries fresh or in a smoothie.
73. Every day, have one or two cocktails
According to significant 2001 research published in the Postgraduate Medical Journal, one to two drinks per day can help prevent heart disease in two ways: first, by modestly increasing blood levels of HDL, the cholesterol that clears arteries of fatty deposits, and second, by making platelets, or clot-forming cells, less likely to stick together and obstruct blood flow. When compared to nondrinkers, findings from more than 30 long-term studies suggest that people who drink within this range reduce their risk of heart attack by 25 to 40%.
74. Increase your nut consumption
People with type 2 diabetes who ate five servings of nuts per week had a 17 percent lower risk of cardiovascular disease, according to a 2019 study published in Circulation Research, an American Heart Association publication. In adults who do not have diabetes, eating vitamin E-rich nuts may help to avoid heart disease.
75. Make the decision to become a yogi
It's time to roll out your yoga mats, gentlemen. Going to a yoga session a few times a week, according to the American Osteopathic Association, provides both mental and physical health benefits, ranging from enhanced respiration, cardiac health, and a balanced metabolism to increased self-awareness and stress management. There are also plenty of online yoga classes you can participate in while socially isolating yourself.
76. Select the appropriate popcorn
Microwave popcorn with low fat offers two-thirds fewer calories than ordinary popcorn. Not only that, but a 2012 study published in the Nutrition Journal found that this healthier snack alternative was actually more satiating than the more harmful snack option of potato chips. In other words, not only will you feel more full after finishing your bag of low-fat popcorn, but you'll also save calories and fat in the long run—all without the desire to grab for another snack once you've finished the bag.
77. To avoid osteoporosis, drink skim milk
Make sure you receive at least 1,000 mg of calcium per day to avoid osteoporosis. According to a 2016 study published in the journal Calcified Tissue International, this amount of calcium can help actively prevent osteoporosis from developing at a young age. About 300 milligrammes of calcium are found in an 8-ounce glass of skim milk.
78. Vitamin C should be taken twice a day
Take two 500-mg vitamin C capsules each day, one in the morning and one at dinner. Because the vitamin goes through your body within 12 hours of consumption, it may provide better protection against cancer and heart disease than a single high dose. According to a 2010 study published in the journal Health, while a single dose taken at breakfast will keep your body's level of vitamin C elevated until around dinnertime, two smaller doses taken at opposite ends of the day should keep the level up—and provide disease-fighting benefits—around the clock.
79. To relieve back discomfort, do crunches
Building your ab muscles can avoid a big majority of lower back problems. "Lower back health is aided by the muscles surrounding your spine and in your abdomen. Lower back pain can be caused by loose or weak abdominal muscles, which encourage a forward-leaning posture "Baptist Health South Florida's Ronald B. Tolchin, DO, told ShareCare. "When bending, straightening, or lifting, the abdominals function in tandem with the back muscles. This is why lower back pain can be linked to weak, injured, or separated abdominal muscles."
80. Garlic should be consumed in greater quantities
Garlic in your diet can help your aorta become more flexible and enhance circulation. According to a widely referenced 2005 study published in the journal American Family Physician, eating a clove of fresh garlic every day can lower total cholesterol by about 10%.
Garlic also has antiviral qualities, which help it fight illness. A few garlic cloves mixed into food will kick-start your immune system and increase your chances of fighting off a virus.
81. Take a sip of Chilean red
Drink Chilean red wine to lower your cancer risk. Chilean Cabernet Sauvignon has 38 percent more flavonols than French Cabernet Sauvignon, which are antioxidants that fight cancer-causing free radicals.
82. With whole milk, take your vitamin E supplement
The fat-soluble nutrient aids in the prevention of heart disease. If you take it with a fat-containing drink, you'll have better absorption. (Skim milk or water will not suffice.)
83. Pizza with a thin crust can be ordered
No, if you want to live a long life, you don't have to give up pizza totally. On the contrary, according to a 2018 study published in The Lancet, low-carbohydrate diets, which promote protein and fat, can lead to shorter lifespans. Of course, this isn't to mean you should eat baguettes in between meals; nevertheless, a basic thin crust pizza is a terrific method to satisfy your carb needs while consuming significantly fewer calories than a traditional crust pie.
84. Ice cubes can help you get rid of hiccups
For a minute, rub an ice cube on your Adam's apple. According to biochemist and chiropractor David Williams, the cold disrupts the reflex arc from your brain to your diaphragm, causing hiccups.
85. Take a look at the paper
According to a 2012 study published in the International Journal of Public Health, those with the highest exposure to the news and media, in general, are also the healthiest eaters—a link that the researchers didn't feel was an aberration. As a result, watching the six o'clock news every day may help you live a few years longer.
86. Fever should be broken
As long as the temperature is below 104 degrees Fahrenheit, there are numerous ways to break a fever. (If the temperature rises above 104 degrees, get medical attention right once.) If you have a controllable temperature, Harvard Medical School recommends drinking plenty of fluids, getting plenty of rest, taking ibuprofen, naproxen, acetaminophen, or aspirin, and taking a warm bath.
87. Replacing your worn-out running shoes is a good idea
In addition to wearing supportive shoes in general, the Mayo Clinic recommends replacing your running shoes every 400 to 500 miles to ensure that your arches are getting the proper amount of support and cushion. Plantar fasciitis is an inflammation of the thick band of tissue that runs across the sole of your foot and connects your heel bone to your toes. If you don't throw away your worn-out shoes, you risk developing them.
88. Heartburn can be relieved by chewing sugarless gum
Heartburn can be prevented or reduced by chewing a stick of sugarless gum for half an hour after meals. According to Harvard Medical School, chewing stimulates saliva flow, which neutralises stomach acid and flushes it away from the oesophagus.
89. Use aspirin to prevent cold sores
A daily dose of 125 mg of aspirin can reduce the duration of a cold sore from eight to five days. How? According to the Herpes Viruses Association, aspirin reduces the inflammation that creates a cold sore, allowing the region to recover faster.
90. A pelvic injury should always be soothed and treated
As a urologist, Harry Fisch, MD, indicated to ShareCare, if you suffer a hit to the pelvis region, you should use some form of support (like a jockstrap) and an ice pack to minimise the inflammation of the affected area.
91. Be more courteous
According to a 2012 study conducted at Yeshiva University's Albert Einstein College of Medicine, there is a statistically confirmed link between treating others with kindness and living longer. A little bit of positivity in your life could help you live to be 90 years old.
92. Taking your wallet out of your back pocket is a good idea
Take your wallet out of your back pocket if you're suffering from lower backache. Sitting on your wallet can cause pressure on your sciatic nerve, which runs through your buttocks, according to a 2018 study published in the journal Cereus.
93. Tea bags can be used to treat canker sores
When a canker sore appears, place a moist tea bag over it. According to Alpenglow Dental, the tannin in the tea acts as an astringent, removing the canker sore while also alleviating part of the pain.
94. If that doesn't work, yoghurt can help regulate them
If you're constantly getting canker sores, it's possible that your mouth needs more acidophilus. This good bacterium can assist in the regulation of your mouth's natural flora, which might otherwise become out of control and create ulcers and gum problems. Alpenglow Dental recommends eating a cup of yoghurt every day as a snack or taking acidophilus pills.
95. Workout to increase your mental acuity
Exercising has more than simply bodily benefits. It also improves the flow of blood and oxygen to the brain, making you more mentally alert and maybe protecting you from Alzheimer's disease. According to a 2018 study published in the journal Neurology, older people with cognitive impairment who exercised consistently for six months exhibited a significant improvement in their executive functioning skills.
96. Don't clench your teeth
Clenching your teeth can cause muscle tension and pain in your jaw. Colgate recommends putting a fist under your chin and then opening your lips while restraining jaw movement with the fist. Hold for ten seconds and then repeat as needed.
97. Increase your green tea consumption
Green tea can help with allergies. According to a 2010 study published in the Journal of Agricultural and Food Chemistry, a molecule found in green tea inhibits the formation of an allergy-triggering compound known as immunoglobulin E, allowing you to avoid your sensitivities.
98. Indulge in spinach
Consume spinach to keep both your ticker and your nether regions in good shape well into your golden years. Spinach is high in omega-3 fatty acids and folate, which can help prevent heart disease, stroke, osteoporosis, and age-related sexual problems.
99. Take a PSA test to see if you have prostate cancer
Doctors use a PSA test to check for prostate cancer. Between the ages of 50 and 55, the American Cancer Society and the American Urological Association both recommend taking this test every two years. Start this test at 45 if you're African-American or have a family history of prostate cancer. PSA testing may not be available at your doctor's office right now, but you should be able to arrange one.
100. To save your back, raise your rearview mirror
Slouching is to blame for the majority of your lower back pain. Raise your rearview mirror a little. That way, you may force yourself to sit up straight in order to observe the cars approaching from behind. You're sagging if you can't see the automobiles.