Health Hack: Simplify Eating for Good Health

Did You Know You Can Give Your Health a Boost by Choosing The Right Foods?

Eat your antioxidants

While a healthy diet does wonders for your entire body, fruits and veggies that contain antioxidants like vitamins B and E are particularly great for skin. “Antioxidants help protect skin against free radicals in the environment, which are damaging to skin cells,” . . . “They work to prevent free radicals from breaking down the skin’s elastin and collagen, resulting in more youthful, healthier skin.” For vitamins B6 and B12 fill your plate with fish and poultry. Vegetarians can get vitamin B6 through chickpeas which contain 55% of your DV in just one cup. And wheat germ oil (100% DV), sunflower seeds (37% DV), and almonds (34% DV) are all terrific sources of vitamin E. 

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Longevity Tip: Rev Up Your Brain – Exercise

 Build a buff brain with exercise

You’re probably aware of the benefits of exercise on your body — it lowers your risk of heart attack, many types of cancer and age-related injuries. Did you know regular exercise strengthens your brain just as it does your body? Although brain size decreases with age, research has shown that exercise can actually help reverse that — you can start anytime. One study found that physical activity helped participants build measurable increases in the hippocampus, the part of the brain that lets you create and store memories. In another study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function. It doesn’t take too much: Just walking briskly for 30 to 60 minutes, three to five times a week, contributed to measurable brain improvements.

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Longevity Tip ~ Don’t Be Shy – Connect

The studies are in. An active social life is associated with faster rebound in the face of stress. It’s also linked to a longer life and a greater sense of wellbeing. So how do you reap the benefits of a good social life? First, focus on the people who mean the most to you. Quality trumps quantity. So reach out to your healthy supports — your closest family and friends — on the regular. Then, expand your social world. Faith groups, volunteer organizations and hobby groups are all ways to make new connections

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Health Hack ~ Healthy Eating at Home

DID YOU KNOW Cooking Your Own Meals Means a Healthier You.

Instead of eating out, cook at home. It’s easy to appreciate the convenience of eating out, but studies have shown that in comparison to meals prepared at home, eating out at both fast food or full-service restaurants are equally unhealthy in terms of calories, fat and sodium. By eating meals prepared at home, you will be able to save around 190 calories, 10 grams of fat and around 3-400 mg of sodium. Plus, this gives you another excuse to spend quality time with your loved ones.

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Better Sleep Hack: Naps are Nice, But . . .

It’s the Length of the Nap that Matters

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. . . . A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.

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Health Hack ~ Eye Love You

Did You Know Your Eyes Need a Break From Staring at Digital Screens?

Take care of your eyes by following the 20/20/20 rule. Staring at a backlit device such as a smartphone or laptop all day is straining on your eyes. The 20/20/20 rule reduces this. Every 20 minutes, take a 20 second break and let your eyes wander over something six meters (20 ft) in the distance.

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Sleep Quality Hack: Ditch the Blues

Blue Light at Night Will Cause the Sleeping Blues

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. . . . Blue light tricks your body into thinking it’s daytime. . . . This reduces hormones like melatonin, which help you relax and get deep sleep. . . . Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

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