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health advice
1. Stress
Since ancient times, we knew that the high voltage lowers our immune system, increases the risk of heart disease and generally makes you feel miserable. But now, Elissa Epel, PhD, professor of psychiatry at the University of California at San Francisco, has proof at the cellular level, indicating that too much stress causes premature aging of the immune system. She found that mothers with chronically ill children who felt the most tired, it was an extremely early aging of these cells.
Recommendation: If you notice such symptoms as rapid heartbeat, or excessive sweating, make a series of deep breaths. Long-term as the solution is to set aside time in their lives, the things that reduce stress.
2. Consuming too much alcohol
On the dangers of alcohol is well known enough, although it is also known about the benefits of consuming red wine.
Recommendations: One - two glasses of red wine a day may reduce the risk of death from heart disease by about a third, found in a study of the American Journal of Epidemiology. Women are advised to limit consumption of one glass per day, the two men. But do not drink more than this, otherwise you will seriously increase the risks of various diseases, including strokes, cancers of the liver, throat and chest.
3. Too little movement
"Inactivity - a tendency that has many of us," says William J. Evans, Ph.D., professor of geriatric medicine, nutrition and physiology at the University of Arkansas. But even a small amount of activity may extend our lives, to reduce the likelihood of excess weight, reduce stress and may even reflect Alzheimer's disease.
Recommendation: The first thing you should do is make a clear decision to increase the activity. You may simply is a little longer in a standing position and walking or choose stairs instead of elevators. Then the increase in activity to the level recommended by experts: the activity of moderate intensity, such as walking for half an hour or more, five times a week or more.
4. Eating large amounts of saturated fats
Saturated fats - found in meat, poultry, milk and butter - may boost the number of "bad" and total cholesterol and guide you along the path of heart disease.
Recommendations: come near your diet as close to the Mediterranean food and diet, a kind of ideal healthy diet for longevity, as well as educate their taste for prefer monounsaturated fats contained in canola, olive and peanut oils, and polyunsaturated fats found in safflower , corn and linseed oil. "More and more evidence that a Mediterranean-style diets are healthy, even if you do not lose weight," - says Dr. Evans. One of the main problems, according to American nutritionists, is to reduce consumption of saturated fat to 10 percent or fewer of your total calories.
5. Cigarette smoking
Tobacco smoking is the first in the world among the preventable causes of death, but about 5 million people die annually as a result of health problems caused by smoking.In developed countries, life expectancy of smokers by an average of 13 years shorter than non-smokers.
Recommendations: To reduce the risk of cancer and early wrinkling, use nicotine gum. In this review 123 studies published in 2004, nicotine gum and other nicotine replacement tools, such as labels, to quit smoking increases the chances of a factor of 2 compared to trying to quit smoking, hoping just to his willpower.
6. Inhalation of contaminated air
Outdoor air pollution can cause coughing and burning sensation in the eye and is also associated with asthma and respiratory disease.
Recommendation: This is easier said than done, but are indoors as much as possible, when air pollution levels are too high.
7. Too long to find under open sun
Annually, more than a million people in the U.S. learn that they have skin cancer - and another 55 000 were the most deadly of its form known as melanoma.Recommendation: Limit exposure to sunlight and use sunscreen with a protection factor (SPF) of at least 15, reduces the risk of skin cancer, as well as wrinkles.
8. Insufficient amount of sleep
Lack of sleep linked to obesity, diabetes, high blood pressure and problems with memory, even among the younger generation.
Recommendations: The following guidelines will help you get rid of insomnia.
9. Overweight
Excess weight increases the risk of heart disease, diabetes and even cancer, and yet more than half of adults in civilized countries are overweight.
Recommendations: The type chosen for the weight-loss diet is less important than your will power and compliance of the diet. Therefore, the key to success here is a diet that fits your life style, ie diet, stick to which you will be most simple.
10. Consuming too much sugar
Excess sugar can lead to weight gain and possibly heart disease.
Recommendation: The experts in nutrition are advised to consume no more than 12 teaspoons of "added sugar" a day in the diet at 2.200 calories. In order to "rein in" sugar cravings go on to consume more fruits and sweet vegetables. Also read the labels on the products in order to minimize the consumption of "added sugars".
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