good things you can do for your body

Good Things you can do for your Body

11. Wear Sunglasses
Slapping on sunscreen is incredibly important when it comes to protecting your skin from the suns harmful rays. However, it s easy to forget about protecting our eyes. The only way to do so is by wearing sunglasses. Remembering to throw on your shades every day will guard against sunburn, cataracts, and evenskin cancer. Choose sunglasses with 99 100% UV absorption or UV 400, and maybe draw some inspiration from your girlfriend s oversize shades the bigger the glasses, the better the protection.
12. Get more Fiber
Fiberis a key component of any healthy diet, and by now weve all learned it doesnt just come from a morning bowl of Wheaties. There s actually very little that fiber cant do. A diet high in fiber will keep your body running smoothly for a long time, really research shows that those who increased their intake actually live longer. What s more, a study published inNutritionfound that fiber may aid weight loss. Shall we go on? Fiber also regulates digestion, has been shown to help moderate inflammation, reduces blood pressure, cuts your risk for diabetes, and lowers bad cholesterol.
13. Go Green at every meal
If you dont have something green on your plate at every meal, youre cheating your body out of essential nutrients. According to the USDA, antioxidant packed dark leafy greens may be some of the best cancer preventing foods. They also help with weight management and regulate the digestive system. If youre short on time (or just lazy), try supplementing with a green powder like spirulina. Its a type of green blue algae thats rich in protein, omega 3 fatty acids, B vitamins, zinc, iron, and beta carotene.
14. Weigh yourself daily
The simplest way to lose, track, and maintain weight loss is to weigh yourself every day, according toresearchfrom The University of Manchester. In the study which was conducted in partnership with Withings, the French connected health technology manufacturer 975 men and women participated. Users who interacted the most with their smart scale lost the most weight: the equivalent of an extra 2.5 pounds for men and 2 pounds for women over the span of a year.
15. Strenththen your lower back
About80 percent of adults experience low back pain at some point in their lifetimes, according to theNational Institue of Neurological Disorders and Stroke. The culprits and causes fall in one of two categories: a sedentary lifestyle or heavy use. (Though you probably fall into the latter.) Fortunately, exercising can alleviate these aches and pains if you know which ones are best, and how to do them correctly. Try these3 Workouts to Bulletproof Your Low Back and Prevent Aches and Pains. Not only will you amplify your quality of life, but other expercises will become easier, too.
16. Fry and saute Veggies in olive oil
This may seem nonsensical from a nutritional standpoint, but frying andsaut eing vegetables is better for you,according to a newstudyfrom the University of Granada. By cooking veggiesin extra virgin olive oil (EVOO) you increase the presence of dietary phenols. These are the compounds said to ward off cancer, promote healthy aging, and have antioxidant effects since they capture free radicals before they can cause damage in your body, which can prevent diseases like diabetes and macular degeneration later on in life. Boiling (which is what you re probably doing now) causes essential vitamins to leach out into the water.
17. Stop yo yo dieting
If the weekends are when you cut loose on your diet, drink more booze, and go indulge in unhealthy habits, you re really doing your gut a disservice (in more ways than one), according to astudyfrom the University of New South Wales. Researchers sayyo yodieting can throw off the 100 trillion microbial cellsin your gut, which control and influence your metabolism, immune function, and overall nutrition. But these levels and diversity of bacteria are disrupted, it can spark gastrointestinal conditions like inflammatory bowel disease and obesity.
18. Stop Smoking cigs and hookah
Are you seriously still smoking in 2016?! Cigarettes increase your risk forheart disease(which accounts for 35 to 40 percent of all smoking related deaths), emphysema, cancer, stroke, asthma, lung infections, and dementia, and hookah isn t any better, according to ameta analysisfrom theUniversity of Pittsburgh Schools of the Health Sciences. Researchers boiled540 articles down to 17 relevant studies in which they discovered hookah smokers are in fact inhaling a huge amount of toxicants. When compared with a single cigarette, one hookah session delivers approximately 125 times the smoke, 25 times the tar, 2.5 times the nicotine, and 10 times the carbon monoxide.
19. Use weekends to catch up on sleep
Growing up you were considered lazy for sleeping in on the weekends, butresearchfrom the University of Chicago considers it a sound health investment. In the study, participants who wereallowed to have two consecutive nights of extended sleep (an average of 9.7 hours a night) after four consecutive days of sleep deprivation (4.5 hours a night) exhibited a reduced risk of diabetes.After the four night sleep restriction, the volunteers insulin sensitivity decreased by 23 percent and their diabetes risk increased by 16 percent. But the two nights of extended sleep restored their insulin sensitivity and risk of diabetes to normal sleep levels, effectively reversing the negative metabolic effect of too little sleep.
20. Eat 7 Serving of produce
Squeeze as many greens you can into your meals and snacks:A 12 yearstudy from the University College Londonfound eating a combination ofseven or more servings of fruits and vegetablesper day could decrease your chances of death from any cause by 42 percent (compared to people who consume less than one portion each day). More specfically, seven or more portions of fruits and veggies per day dropped the risk of dying from cancer by 25 percent and cardiovascular disease by 31 percent. And each additional serving of vegetables alone was linked to a 16 percent reduction in mortality.