Bad habits unwittingly pose a threat to people’s health. Patients who suffer from chronic diseases get younger and younger. Experts from The Conference for the Establishment of the Federation of International Promotion Council of Healthy Life Styles Promotion have summarized 10 healthy lifestyle tips. Let’s check it out.
1. Frequent washing of hands
Researchers of the Greifswald University in Germany have found that washing hands can effectively prevent the spread of infectious diseases and reduce employee sick leave rate .
The Centers for Disease Control and Prevention (CDC) in the U.S. said that washing hands can effectively remove germs from hand, reduce the spread of infection and reduce the risk of diarrhea and respiratory diseases.
Sara Konrath, PhD of the University of Michigan in the U.S. found that people who volunteer may live longer than those who don’t, as long as their reasons for volunteering are to help others rather than themselves.
3. Strong social ties
Researchers at the Harvard School of Public Health found that strong social ties, through friends, family and community groups, can preserve our brain health as we age and that social isolation may be an important risk factor for cognitive decline in the elderly. Their findings were published on The American Journal of Public Health.
4. Listening to music
Japanese researchers at Osaka University found that listening to music can reduce cortisol levels in the body, thereby reducing blood pressure. Our body needs cortisol to maintain normal physiological function, but too much pressure can chronically elevate cortisol levels, leading to high blood pressure.
5. Early bedtimes
People who go to bed late on weeknights are more likely to gain weight than their peers who hit the hay earlier, according to a study from the University of California, Berkeley. Dr. Timothy Morgenthaler, president of American Academy of Sleep Medicine said Lack of sleep can affect the immune system. Studies show that people that don’t get a good night’s sleep or don’t get enough sleep are more likely to get sick after being exposed to a virus, such as the common cold.
6. Walking fast
Researchers of Harvard University found that exercise is one way to slow the aging process. For middle aged women, walking for 45 minutes an hour a day was linked to a 40 percent lower risk of stroke.
A long-term survey conducted by University of Pittsburgh in the U.S. shows that when people walk the volume of gray matter in their forebrain, hindbrain and hippocampus get larger which is linked to a lower risk of cognitive disorders.
7. Drinking tea
Chinese researchers found that long-term consumption of oolong tea, green tea and black tea has been linked to the prevention of many several types of cancer, including oral cancer and lung cancer. The various tea ingredients such as EGCG, polyphenols and catechins are antioxidants.
Meditation can relieve anxiety, improve alertness and reduce stress, said Harvard physician Dr. Herbert Benson. Researchers at the Maharishi University of Management in Iowa found that meditation can cut the chance of heart attack in patients suffering from cardiovascular disease by half.
9. Less meat in diet
A study conducted by the American Diabetes Association showed that having less meat would reduce the risk of people suffering from metabolic syndrome, which is a group of risk factors associated with type 2 diabetes, stroke and heart disease.
Reporting in Cancer Research, researchers found that men with high sun exposure had half the risk of prostate cancer than did men with low sun exposure. They said in men with certain gene variants, risk was reduced even further, to as much as 65 percent.
Sunlight helps to reduce the risk of prostate cancer because the body manufactures the active form of vitamin D from exposure to sunlight. Prostate uses vitamin D to promote the normal growth of prostate cells and to inhibit the invasiveness and spread of prostate cancer cells to other parts of the body.