We are constantly bombarded with information on healthy living. So much so, that many people don’t know where to start and consequently take no action regarding improving their health.
In recent years, a huge body of research has begun to uncover the behaviours and lifestyles that really do contribute to longer and better lives. Often, quite small changes can lead to major improvements in life quality and life expectancy. Here are some ways to improve your health at minimal financial and time cost.
Insufficient sleep
This is the big one. Most of us do not get enough sleep or endure poor quality sleep. The consequences include an increased risk of high blood pressure, diabetes, obesity, depression, heart attack and stroke. Insufficient sleep is strongly associated with lower levels of leptin, a hormone your body produces to help maintain your normal weight on a long-term basis. To make matters worse, insufficient sleep causes higher levels of another hormone called ghrelin which increases the desire to eat. Getting more, and better, sleep means you are likely to want to eat less and so lose weight. This is a no cost behaviour change that reduces health risks, improves mood and can lead to weight loss.
Vitamin D deficiency
Nearly half of the UK population are vitamin D deficient, especially in the winter months (vitamin D is synthesised by the body on exposure to sunlight). Studies have shown that people who are vitamin D deficient have a significantly higher risk of mortality from many causes, including heart disease, cancer and Alzheimer’s disease. One vitamin D tablet a day will correct vitamin D deficiency in most people.
Hara hachi bu
Okinawa is a Japanese island which has the highest percentage of centenarians in the world. Okinawans have a cultural practice called Hara hachi bu in which they stop eating when their stomachs are 80 per cent full. This calorie restriction and mindful eating is one of the reasons for the extraordinary longevity of its people. You can adopt the principles of Hara hachi bu by eating more slowly, focussing on your food and using smaller plates. Many of us eat too quickly, which usually results in eating more than if we slow down to allow our body to respond to hunger hormone cues, which tell us when we are no longer hungry. Eat more slowly, consume less and enjoy your food more. Okinawans have far lower rates of cancer, diabetes and dementia than other populations.
Going nuts
Walnuts contain several compounds that have antioxidant and anti-inflammatory effects. Eating walnuts on a regular basis can improve mental function and reduce the risk of mild cognitive impairment and Alzheimer’s disease. There is also growing evidence that walnuts contribute in a positive way to the gut microbiome and promote the growth of beneficial bacteria, in addition to reducing cardiovascular risk.
Brazil nuts have been shown to reduce total and LDL cholesterol levels, by eating just one brazil nut per day. They are also very high in the trace element selenium which is essential for human health including the immune system and thyroid function. Selenium compounds also help to reduce inflammation and protect the body from oxidative damage.
Almonds are among the best sources of vitamin E and are an ideal snack for most people. Studies have shown that almonds can significantly lower LDL cholesterol and coronary heart disease risk. There is also evidence of beneficial effect on blood pressure. Numerous studies show that almonds can support colonic microbiota.
Water
Studies have provided strong evidence that drinking six glasses of water per day reduces the risk of fatal coronary heart disease by 50% compared to drinking two or fewer glasses of water per day. Risks of cancers such as bladder cancer, breast cancer, and colorectal cancer are also reduced.
Adequate water intake supports kidney function and can help maintain a healthy level of blood pressure. When dehydrated, blood can become more viscous, making it harder for the heart to pump, and potentially increasing blood pressure. Drinking enough water can help your body maintain the electrolyte balance that is required for a healthy blood pressure.
Consult your GP if you think there is a possibility of nut allergy and before commencing vitamin supplementation.