The Harvard expert chooses 5 simple and timeless habits to improve health

Easy paths to wellness can be misleading and sometimes dangerous

A veritable avalanche of influencers, news headlines, and well-meaning friends and family are offering conflicting advice on wellness. If you feel overwhelmed by the fads and hype surrounding the topic, read on. Wynne Armand, primary care physician at Mass General Brigham, affiliated with Harvardin Boston, recommends five simple habits to improve health and well-being in everyday life.

Five wellness habits for life

Quick fixes and fads can do little for our health, and some can even prove harmful. Try to include healthy habits in your daily routine. If you’re a parent, sharing and demonstrating these habits can help children and teens embrace wellness too.

1- Bring mindfulness into your day

Awareness and meditation are similar techniques, which have been shown to relieve stressimprove the sleep and increase concentration. “Anxiety and stress are very common issues in my practice,” says Wynne. Worrying too much about the past or the future is rarely helpful. The frequent release of stress hormones affects the HeartTHE brain and sleep, with knock-on consequences for health.

Practicing mindfulness, whether by simply appreciating birds and plants during a walk in a green space, or using apps like Calm and Headspace, anchors you in the present moment. This can calm anxiety, improve attention and concentration, and increase positive feelings. When applied to foodMindfulness can aid in weight loss by encouraging people to eat more slowly and savor their meals.

Meditation connects body and mind by focusing on sensations, such as breathing, images, or a repeated word or phrase. An effective exercise for both adults and youth is box breathing (box breathing). The rhythmic breathing pattern helps regulate the nervous system, curb anxiety and stress, reduce heart rate and blood pressure, and improve concentration.

2- Prioritize sleep

Poor sleep can make you unhappy – irritable, foggy, sluggish – and harm your health over time. Sufficient and restful sleep strengthens the immune system, helps control weight and promotes physical and mental well-being. mentalmemory, judgment and other cognitive functions. It can also prolong longevity.

But how much sleep is necessary? This varies depending on age and other factors: Most adults need at least seven hours a night, according to the Centers for Disease Control and Prevention (CDC). However, the quality of sleep (i.e. whether it is restful and uninterrupted rather than restless nights) may be more important than simply achieving seven hours. It’s also worth noting that sleeping too much – nine hours or more, according to analysis of several studies – is associated with a higher risk of premature death.

It’s important to remember that sleep patterns and the circadian rhythms that regulate the sleep-wake cycle change over time. Good sleep hygiene can help. Some suggestions include: Do exercises regularly; maintain fixed times for sleeping and waking up; avoid caffeine in the afternoon and evening, as well as heavy meals and alcohol before going to sleep; and turn off screens at least 30 minutes before bed.

If you have trouble falling asleep, wake up repeatedly at night, or often feel tired during the day, talk to your doctor about ways to improve your sleep. In some cases, sleep apnea – which increases the risk of a variety of health problems – or another disorder may prevent you from getting adequate rest.

3- Eat real, whole foods

Much evidence shows that diets rich in vegetables, legumes, fruitlegumes and cereals such as lentils, peas and beansin addition to minimally processed foods, they favor longevity and vitality. Plant-based or mostly plant-based diets are better for your health: Research links them to lower rates of heart disease, certain types of Cancer and chronic conditions such as diabetes AND obesity. They’re also better for the planet.

When foods are processed, their nutritional and health value often decreases, partly due to additives. “Industries are adding ingredients such as excess salt, sugarartificial sweeteners, colors and other chemicals that can be harmful or trigger reactions in the brain that make us want more,” Wynne says.

4- Move more, sit less

The rush of life often reduces opportunities to be active. So, change the thought “what saves me time?” for a healthier one: “What keeps me mobile, flexible and functioning in my world?” Reaching your exercise goal with 30 minutes of daily activity is great, but you could get even more health and wellness benefits if you look for ways to stay active throughout the day.

“Stop thinking about efficiency and think about pleasurable or creative ways to keep your body moving,” suggests Wynne. Combine exercise with work or play: Instead of meeting on Zoom, take a walk while you chat. Instead of simply sitting down to dinner with friends, socialize over coffee followed by a walk.

Of course, many people face mobility difficulties due to age, illness or accidents. Look for opportunities that fit your needs or that push your limits, possibly through adapted sports.

5- Protect your body from daily toxins

Air pollutionMicroplastics and so-called “forever substances” known as PFAS (per- and polyfluoroalkyl substances) are difficult to avoid in modern life. Breathing in tiny particles (such as PM10, PM2.5 and PM0.1) or ingesting microplastics and harmful chemicals affects your health in many ways.

For example, Wynne notes, small particles of pollutants or smoke from wildfires penetrate deep into the lungs and can travel in the bloodstream, reaching tissues and organs throughout the body. This contributes to heart attacks, strokes, lung problems and other conditions. The use of gas heaters, which release nitrogen dioxide and PM2.5 particles into the air, irritates the lungs and is associated with a higher risk of childhood asthma. Microplastics have been found in food, water, cosmetics and virtually throughout the human body. Its health impact is still being studied, but could include an increased risk of cancer, inflammatory bowel disease, and respiratory and vascular problems.

These tips can help reduce harmful exposures in your home:

• Use a water filter to reduce exposure to PFAS, microplastics and other contaminants.
• Replace kitchen plastic with glass (such as glass jars or food containers), stainless steel bottles and lead-free tableware.
• Use the right size air purifier with a MERV 13 or higher filter when smoke from fires or pollution compromises air quality. Local reporting can help identify when air quality is at harmful levels, especially for the most vulnerable people such as children, the elderly, people with lung disease and outdoor workers.
• Ventilate gas stoves while cooking. Opening the windows also helps. Even better: cook with electric or induction appliances when possible.

I notify: This content should not be used as a substitute for direct medical advice from your doctor or other qualified healthcare provider.

This content was translated with the help of artificial intelligence tools and reviewed by our editorial team. Find out more in our Artificial Intelligence Policy.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.