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Eat your meals the same time every day
ISTOCK/DOLGACHOV
One of our biggest stressors is not finances or marriage but the lack of a regular routine, says oncologist David B. Agus, MD, in his book The End of Illness. Even simply eating lunch an hour later than usual can spike levels of the stress hormone cortisol and disrupt your body’s ideal state. Try to eat, sleep, and exercise at the same time every day, 365 days a year.
Pack your suitcase on your bed
ISTOCK/LEONARDO PATRIZI
Don’t fill your luggage on the floor. Leaning down puts stress on your back, notes spine orthopedic surgeon Gerard J. Girasole, coauthor with Cara Hartman of the book The 7-Minute Back Pain Solution. Instead, pack your luggage atop a towel-draped bed or table so you’re not bending over as much.
Read away stress
ISTOCK/EVA KATALIN
A good read can lower levels of unhealthy stress hormones such as cortisol. Participants in a British study engaged in an anxiety-provoking activity and then either read for a few minutes, listened to music, or played video games. Readers’ stress levels dropped 67 percent, a more significant drop than that of the other groups.
Curse pain goodbye
ISTOCK/PEOPLEIMAGES
You’ll feel better if you let loose with some profanity after you whack your funny bone. U.K. researchers found that participants who repeated a swear word could keep their hands in freezing water longer than those who repeated a non-curse word. One caveat: the trick works better if you’re not a regular potty mouth.
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Steep your tea bag for five minutes
ISTOCK/DREWHADLEY
Research links tea to lower risks of heart attack, certain cancers, type 2 diabetes, and Parkinson’s disease. More antioxidants were unleashed in tea steeped for five minutes than for just one or two, according to a British study.
Stand up (now!)
ISTOCK/GRADYREESE
When you sit for long stretches, triglycerides increase, good cholesterol drops, and your body becomes inflamed, which creates a perfect storm for a heart attack or stroke.
Downsize your meat portion
ISTOCK/LISOVSKAYA
Is meat good or bad for you? While the debate rages on, steak lovers can indulge with less guilt simply by eating a more realistic helping. The perfect meat portion is three ounces (about the size of a deck of cards), which is A LOT smaller than many restaurant portions.
Cook one more meal per week at home
ISTOCK/PEOPLEIMAGES
Research in the journal Public Health Nutrition that found that people who cooked at home five times a week were nearly 50 percent more likely to be alive after ten years than those who steered clear of the kitchen. The benefits aren’t just from eating healthier but also from grocery shopping, following
a recipe, and preparing food, which help your brain develop new connections. Swap out one night of takeout for an easy go-to recipe, then gradually add more recipes/meals to your repertoire over time.
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Steer clear of coughers and sneezers
“Most germs are spread by droplets; talking and sneezing produce droplets that fall within a six-foot range,” says Michael Pentella, PhD, clinical associate professor at the University of Iowa College of Public Health. During cold and flu season, he tries to stay three feet away from people who are visibly ill.
Drink this before driving
ISTOCK/LAFLOR
Mild dehydration may increase driver inattention and compromise safety as much as alcohol does.
A small Loughborough University study tracked men during two simulated driving tests. In one test, they drank large amounts of water the day before and the day of the test. In another, they had limited water both days. When dehydrated, the men made 101 minor driving errors (comparable to a blood-alcohol level of 0.08 percent) but
only 47 errors when
hydrated.
Snack on an apple a day for healthier arteries
ISTOCK/DHOXAX
There may be something to that “doctor a day” adage: Middle-aged participants who started eating an apple a day saw a dramatic 40 percent drop in their oxidized LDL, which is a particularly dangerous, artery-hardening form of “bad” cholesterol. In the small, month-long study, participants who took pills containing the same amount of polyphenol antioxidants contained in apples also saw a decrease, though significantly smaller. Further studies are needed to discover why eating whole apples maximizes the heart-happy benefits.
Ask, 'Doc, are your hands clean?
ISTOCK/ROBERTPRZYBYSZ
One third of patients surveyed at
the University of Pittsburgh Medical Center said they didn’t see doctors wash their hands, even though the practice is a major way to control infections in health-care settings. But nearly two thirds of those patients didn’t challenge the doctor about it. Too shy to speak up? Say something like “I’m embarrassed to ask you this, but would you mind cleaning your hands before you begin?”
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Make your left hand a fist
ISTOCK/LOLOSTOCK
Next time you’re facing a stressful situation that requires physical accuracy (such as walking on a treacherous path), squeeze your left hand into a fist. This simple trick helped athletes keep their cool during a game’s high-pressure moments in a recent study. Choking under pressure seems to be caused by brain activity in the nondominant hemisphere, and distracting that side of the brain (by clenching your left hand if you’re right-handed) can stop the overthinking that leads to error.
Blow your nose the right way
ISTOCK/IMGORTHAND
Betcha didn’t know there’s a good and a bad way to get rid of that mucus-y stuffiness. Turns out, honking both nostrils at the same time can create too much pressure in your nasal cavities and can push mucus deeper into your sinuses, prolonging symptoms, says Woman’s Day. instead, blow slowly, one nostril at a time.
Zone out to YouTube
ISTOCK/MONKEYBUSINESSIMAGES
It’s ok to get sucked into a few minutes of piano-playing kittens, says Psychology Today. Watching a funny video restores depleted willpower, research shows, and can help you get back on track with difficult tasks.
Get rid of your magnifying mirror
ISTOCK/CAMACHO9999
It makes you want to pick and squeeze your pores, pimples, and other imperfections, which is the worst thing you can do for your complexion.
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Try this craving-fighting trick
ISTOCK/BHOFACK2
Jonesing for chocolate-covered pretzels? Have one or two—then wait 15 minutes to see if you really want more. That’s the lesson from Cornell research on 100 adults who ate either a small or large serving of the same snack. While the group who ate the bigger portion consumed about 100 more calories on average, both groups reported equally fewer cravings 15 minutes later—a sign that it’s the pleasure of eating, not the portion size, that satisfies.
For a healthier heart, don’t ignore the 3 D’s: delay, denial, and death
ISTOCK/JAN-OTTO
An artery that is only 50 percent blocked can become fully blocked in a matter of hours, leading to a life-threatening heart attack, says cardiologist Joel K. Kahn, MD. “I tell my patients to never ignore chest pressure, shortness of breath, or sudden fatigue. These may be symptoms of a forthcoming heart attack.” If you’re concerned, get checked ASAP.
Beat a bad mood—with your garbage can
ISTOCK/FABRIKACR
When students were asked to write bad thoughts about their body and then toss the paper in a garbage can, they were later more positive about their body image than those who hadn’t discarded them, found Ohio State University research. When they tucked positive thoughts about a healthy diet into their pocket, they were more likely to want to follow that diet later than those who threw such thoughts away. How you treat your thoughts affects behavior.
Walk to work
ISTOCK/SHIRONOSOV
Workers who hoof it to the office are 40 percent less likely to have diabetes, 20 percent less likely to be overweight, and 17 percent less likely to have high blood pressure than those who drive, according to a study of 20,000 U.K. residents in the American Journal of Preventive Medicine. Taking public transportation or cycling was also associated with better health. This and other studies suggest it’s not always necessary to go to the gym to reap the health benefits of physical activity.
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Wash your hands before you cook
ISTOCK/JODI JACOBSON
Many instances of foodborne illness are due to improper food handling at home, according to research from Elizabeth Scott, codirector of the Simmons Center for Hygiene and Health in Home and Community in Boston. About 60 percent of people aren’t diligent about cleaning their hands before prepping food, even though this may eliminate nearly half of all cases of food poisoning.
Trouble sleeping? Kick your pooch out of your bed
ISTOCK/SOLOVYOVA
Even those with minor pet allergies may feel worse if their bedding contains any pet dander. This can cause congestion and make snoring and poor sleep more likely. More than half of patients who sleep with their dogs or cats say the animals disrupt their sleep, according to a Mayo Clinic Sleep Disorders study.
"Close" your kitchen after 7 p.m.
ISTOCK/S_CHUM
Your body needs a nighttime break from eating to repair metabolic functions, says Dr. Kahn. Skipping this fast—say, with a midnight snack—can cause a rise in inflammation, blood sugar, blood fats, and cell aging. Put a mental “closed” sign on your kitchen after dinner, ideally around 7 p.m.
Make nuts your go-to snack
ISTOCK/FOTOGRAFIABASICA
People who ate one ounce of nuts
a day (that’s about 25 almonds or
50 pistachios) were less likely to die over a 30-year period than people who didn’t eat them at all, found a study of 119,000 people published
in the New England Journal of Medicine. Study authors believe that the high levels of healthy unsaturated fats in nuts may lower cholesterol and inflammation, reducing the risk of heart disease, cancer, and more.
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Open your windows
ISTOCK/SUS_ANGEL
The air inside your home might be even more polluted than the air in the world’s dirtiest cities, says Dr. Kahn. There are dozens of possible sources—hairspray, candles, fumes from the nonstick coating on your cookware. While any might be harmless in small amounts, the caustic brew they create when mixed together can turn up inflammation, raise blood pressure, and harden arteries. Open windows on milder days, and use a fan to circulate the air to reduce indoor air pollution levels.
Stick to wrapped candy
ISTOCK/IMAGESBYBARBARA
People ate 30 percent less candy when they had to unwrap it first, a Swiss study found. Peeling off the wrapper requires effort, which can make noshers eat less.
Upgrade your sunscreen to SPF 50
ISTOCK/MARIDAV
Still think SPF 15 is totally fine? SPF 50 offers significantly better sun protection, especially over time. Sunscreen with SPF 15 allows 7 percent of UVB rays to be transmitted to your skin, while one with SPF 50 permits 2 percent of rays to pass through, says Steven Wang, MD, director of dermatologic surgery and dermatology for Memorial Sloan Kettering Cancer Center in Basking Ridge, New Jersey. This means that an SPF 15 sunscreen allows more than three times as many UVB rays as SPF 50, which makes a big difference when you consider cumulative exposure over months, years, and decades.
Fake a good night’s sleep
ISTOCK/SWISSMEDIAVISION
Believing you slept well—even if you didn’t—may improve cognitive function the next day, according to a new study in the Journal of Experimental Psychology. Researchers asked 164 participants how they’d slept the previous night, then hooked them up to a sham machine that purportedly revealed to scientists their REM sleep. People who were told they had above-average REM sleep performed better on cognitive and attention tasks than those who were told their REM sleep was below average, regardless of how they’d actually slept. So if you’re tired, try not to dwell on it, which could make you feel even more exhausted.
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Top your burger with avocado
ISTOCK/RICK_GRANT
After people ate hamburgers, UCLA researchers documented a harmful reaction in their arteries within two hours. When the people topped the burgers with a slice of avocado, the harm nearly disappeared. Nutrient-packed produce (even an avocado, with high fat content) seems to neutralize the inflammatory effects of meat.
Vent about your stress—to someone who’s also anxious
ISTOCK/DANGUBIC
Unleashing your worries can make you feel better—but only if it’s to someone who feels just as anxious. Researchers from the University of Southern California tasked 52 women with giving a videotaped speech. Before speaking, the participants were paired up and urged to express their feelings. Researchers assessed the women’s emotional states and measured levels of the stress hormone cortisol before, during, and after the speeches. When each woman in the pair had similar emotions, discussing their feelings made both less stressed. But when one felt nervous and the other felt calm, communicating did not minimize the worriers’ anxiety.
Make milk one of your daily drinks
ISTOCK/ATNOYDUR
Your knees may thank you one day. Low-fat or fat-free milk may help slow the progression of arthritis in the knee, found
a Brigham
and Women’s Hospital study. Researchers asked 1,260 women with arthritis in at least one knee about their food intake and assessed the women’s knee health for up to four years. The more milk the women drank (from less than one glass a week to seven or more), the more slowly their arthritis progressed. Cheese intake seemed to worsen the disease, possibly because its saturated fat may trigger inflammation.
Getting a flu vaccine? Work out beforehand
ISTOCK/ANNEBAEK
Flu vaccines are the best way to prevent the virus, but they’re only 50 to 70 percent effective. Exercising before or after getting the vaccine may prime your immune system to produce more infection-fighting antibodies. In one study, Iowa State University students who jogged
or biked at a moderate pace for 90 minutes after receiving the shot had nearly double the amount of antibodies of those who were sedentary.
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Public potty? Don’t squat
ISTOCK/HOLLY KUCHERA
You think this keeps your behind free from bacteria lurking on the bowl, but lately urology experts have been saying that squatting could lead to a urinary tract infection. Hovering above the toilet contracts pelvic muscles, which can prevent your bladder from completely emptying and allow bacteria to grow. If you’re really freaked about germs, cover
the seat with toilet paper instead.
Stop driving in flip-flops
ISTOCK/JORDANSIMEONOV
These sandals can slip off
and either get
stuck under the
brake and gas
pedals or depress
both pedals at the
same time, says
former police officer
and certified traffic
safety and crash
expert John E. Langan.
“Driving is the most
dangerous activity the average person will do in his lifetime.
Why would anyone want to
make it even more dangerous by wearing the wrong shoes?” he says. The next time you must get behind the wheel wearing flip-flops, just slip them off and set them on the seat next to you. “Driving barefoot is better than wearing flip-flops,” says William Van Tassel, manager of driver-training programs at AAA’s national office.
Don’t treat exercise like a chore
ISTOCK/JACOB AMMENTORP LUND
How you think about exercise might make a big difference in how much weight you lose. In one study, participants walked the same one-mile course, but half were told it was exercise, while the rest thought it
was purely for the pleasure of listening
to music. Afterward, the “exercisers” were more tired and grumpy and scarfed down more sugary treats at a lunch buffet. Focus on the fun in your physical activity, and you may feel happier and less like snacking later.
Sneak in an exercise ‘quickie’ before you eat
ISTOCK/PEOPLEIMAGES
The best pre-meal appetizer: ultra-short bursts of activity. A New Zealand study found that overweight people who did just six 60-second bursts of intense activity before a meal (such as walking quickly up
a steep hill) saw a 13 percent greater drop in blood sugar after they ate than those who did a moderate- intensity workout for a half hour. The effect, which can protect against diabetes, lasted for up to 24 hours afterward.
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Traveling somewhere exotic? Pack hand sanitizer
ISTOCK/ELENATHEWISE
Travelers in developing or tropical areas often encounter diarrhea, but clean hands can protect guts. About 30 percent of people who didn’t use hand sanitizer fell sick during travel, compared with only 17 percent of those who used a germ-killing gel, French researchers recently found. Sanitizing before meals can help you avoid bacteria like E. coli, a common cause of diarrhea.
Eat a bigger breakfast
ISTOCK/GMVOZDSkip that sandwich
ISTOCK/FILO
You may want to reconsider your daily midday meal selection. Sandwiches contribute about 30 percent of the daily sodium limit of 2,300 milligrams recommended for most Americans, according to a recent study in the Journal of the Academy of Nutrition and Dietetics. For those ages 50 and older, they contribute nearly 50 percent. In the study, sandwich eaters also consumed an average of 300 more calories and 600 more milligrams of sodium than those who munched on other fare.
Keep roses near your bed
ISTOCK/BRENDALAWLOR
Prone to nightmares? Place a potted rosebush or a rose bouquet near your bed. In a German study, women who slept in a rose-scented room reported experiencing pleasant dreams, while those exposed to a rotten-egg smell were more likely to have negative ones. Experts say smell can affect the brain’s emotional responses, and since pleasant smells like roses are often linked to happy memories, they can promote more agreeable dreams.
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Check email (a little) less often
ISTOCK/EUGENIO MARONGIU
Here’s a simple way to feel less stressed: Sign out of e-mail. For
two weeks, Canadian researchers assigned more than 120 adults to either check their inboxes only three times a day or to check as often as possible (about the same number of times they normally would). After the first week, participants switched scenarios. For most people, checking e-mail less frequently significantly lowered overall daily stress levels.
Got dry eyes? Take a deep breath
ISTOCK/TASSIL
Japanese researchers asked
20 women to breathe either normally or abdominally (inhaling for four seconds and exhaling for six) for three minutes. Tear volume remained constant after normal breathing but increased by 48 percent within 15 minutes of the deep-breathing session. Deep breathing may restore balance to the part of the nervous system that is linked to tear production.
Test your brain health—in 20 seconds
ISTOCK/BAONA
Can you balance on one leg for
at least 20 seconds? Japanese researchers asked more than
1,000 participants (average age: 67) to lift one leg for up to 60 seconds, then compared their performance with scans of their brains. Those who couldn’t balance for more than 20 seconds were more likely to have cerebral small blood vessel disease (linked to stroke and dementia) even if they didn’t have classic symptoms.
Use honey to cure a canker sore
ISTOCK/FREEMIXER
In a Saudi Arabian study, people who dabbed honey on irritating canker sores had less pain and healed faster than those who used other treatments (a steroid cream and an over-the-counter canker
sore paste that forms a protective barrier). After two days, the people who used honey reported that their pain was completely gone; it took
up to eight days for users of the other treatments to feel better. Researchers suspect that honey’s anti-inflammatory and antimicrobial properties help ease pain and promote wound healing.
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Ditch the iPad before bed
ISTOCK/INNERVISIONPRO
During a two-week study, Brigham and Women’s Hospital researchers assigned 12 participants to read either an e-book on an iPad or a printed book before they went to sleep each evening for five nights. Then they switched formats and read for another five nights. When people read on the iPad, they
took longer to fall asleep
and spent less time in
REM sleep than with
the traditional books.
Researchers say using
devices that emit blue light—including cell
phones and laptops—
before bedtime can
have negative long-
term health effects.
Eat this before you grocery shop
ISTOCK/M-IMAGEPHOTOGRAPHY
At the start of a shopping trip, Cornell researchers randomly gave 120 people a sample of an apple, a cookie, or nothing. Those who received the apple bought 28 percent more fruits and vegetables than those who got a cookie and 25 percent more than those with no snack.
Watch where you walk
ISTOCK/VISIVASNC
Texting and driving is dangerous—but what about texting and walking? The National Safety Council reports that distracted-walking injuries are on the rise. Cell phones led to about 11,100 injuries from 2000 to 2011, and 52 percent of incidents occurred at home. Most injuries were the result of a fall. Stay alert, even if you know your way around.
Look at your left arm
ISTOCK/CORTENA
British researchers counted moles (an important predictor of skin cancer risk) on nearly 4,000 female Caucasian twins. Those who had more than 11 moles on their right arm were likely to have more than 100 moles throughout their body, which could indicate a significantly increased risk of skin cancer. Visit a doctor for a full checkup if you discover more than 11 moles on your arm or any moles that have changed color or shape in the past few months.
Write by hand
ISTOCK/WUNDERVISUALS
Brain scans show that handwriting engages more sections of the
brain than typing, according to Newsweek. It’s easier to remember something once you’ve written it down on paper.
Count your sugar grams
ISTOCK/FODOR90
Then aim to eat no more than 24 grams (or six teaspoons) of added sugar in 24 hours. One teaspoon/cube equals four grams. When you see sugar grams on a label, divide by four to get the number of teaspoons. A packet of oatmeal can have 12 grams of sugar— that’s three teaspoons, or half of what major health organizations recommend for the day. Yogurt can have more than 24 grams—your whole day’s allotment. Even if you can’t commit to low-sugar lifestyle indefinitely, try tracking your sugar intake for one week. You will be shocked.
Scope out the buffet before you fill up your plate
ISTOCK/GOODLIFESTUDIO
Heavier diners were twice as likely to start picking out food before perusing as thinner eaters. Cornell research showed. Other study-backed ways to eat less in this environment: Sit farther away and in a seat that doesn’t face the food.
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