10 daily habits that need you only one minute to give you a healthy lifestyle
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| A cup of tea is not enough to become one of your morning habits, there are some healthy things that you should take care of daily (German) |
Repetition of the many things that need to be done to maintain health, such as household duties and behaviors, good and sufficient sleep, healthy diets, and exercise, may not be appropriate for some people; because it interferes with their working conditions, time, or lifestyle; Which may cause them frustration, or backfire. Here we will address some practices that can promote health, and do not need more than a minute or less to do daily.
Water when you wake up and protein for breakfast
Adults need to drink one and a half liters of water a day to stay healthy, according to the German Dietetic Association (DGE), and sometimes more fluids are needed, for example, in case of extreme heat or cold, fever, vomiting or diarrhea.Half of the human body is water, it is a component of body cells and fluids, it regulates body temperature and transports nutrients.
With the help of water, the degraded substances are excreted by the kidneys as urine. Breathing and sweating also consume body fluids. This waste of water needs to be replaced regularly.
"Less than a liter of water per day is not enough for the body to absorb the necessary fluid," says DGE's Silke Restemeyer. Water, herbal teas, unsweetened fruit teas and water juices are ideal thirst quenchers, preferably in a mixing ratio of one to three.
He adds that "these drinks provide the body with the necessary fluids if consumed throughout the day."
Water and tea are too monotonous for some, while fruit juices and soft drinks are not suitable for quenching thirst. "Sweet drinks provide a lot of sugar, but they don't quench thirst," explains Silke Schwartau of the Consumer Center in Hamburg.
sugar is better
Caffeinated soft drinks contain about 27 grams of sugar per 250 milliliters, depending on the manufacturer. “Cola is a dessert, not a substitute for water,” says Monika Bischoff, director of the Center for Nutritional Medicine and Prevention at Barmherzige Brüder Hospital in Munich and a board member of the Professional Society of Ecology.Smoothies and so-called "smoothies" also contain a lot of sugar, but they also contain minerals and vitamins. "Sometimes a juice or glass of juice can replace a serving of vegetables or fruit. However, thanks to their high nutritional density, they are not drinks, but plant foods," Restemeyer explains. Therefore, it does not quench thirst.
"Light" or non-alcoholic drinks usually contain no sugar or calories. Sweeteners are what provide the flavor. "There's nothing against moderate consumption of sweeteners, but it shouldn't be excessive," Schwartau recommends.
"Artificial sweeteners help save calories, but their effect on the gut flora if consumed in excessive amounts is debatable," he warns.
Schwartau also warns that frequent consumption of sugary drinks can also increase the threshold for preventing sweets, because those who consume "diet" lemonade a lot also drink original lemonade with sugar from time to time.
Stop in the middle of the meal
When you sit down to eat, split it in half before you start eating, according to Dr. Michelle May, author of Eat What You Like, Love What You Eat, likens this division to a placebo bump, to slow down eating, catch a breath, and stop before over-satiating.
Prepare a snack
Increase your intake of fiber, vitamins, minerals, and anti-inflammatory phytochemicals, which promote better digestion, skin health and blood sugar stability. Take a minute each morning, or before bed, to cut up a fruit or vegetable. As a snack that supports you during the day, according to research, "adding fresh fruits and vegetables can motivate you and improve your mood."
Brush your teeth
Dedicate 30 seconds to flossing to rid your teeth of "the latent bacteria where food remains accumulate, causing a lot of health problems," and another 30 seconds to rinse your mouth with a medicated rinse, says Dr. Sargon Lazarov, a Los Angeles-based dentist, at Womensday. preferring to do this before bedtime; Because "when you sleep, your mouth is drier, allowing bacteria to spoil, but mouthwash may help mitigate the harmful effects."
Take care of your skin and dry your hands
Take a minute each morning to apply sunscreen "so you're not susceptible to many types of skin cancer," according to the Skin Cancer Foundation.
Also, it is not enough to wash your hands for 20 seconds; But you "need another 20 seconds to dry your hands properly," as wet hands are more susceptible to germs, says Dr. Jeffrey D. Klausner, professor of public health at the University of California School of Medicine.
Watch out for coffee
Coffee, black tea, and green tea are part of a balanced intake of fluids, such as water, as long as they do not contain sugar. “But you have to remember that they are stimulants and not thirst quenchers,” Ristemeyer continues. "Adults can eat it in moderation, three to four cups a day," he explains.Although it provides as many calories as a fruit drink, "non-alcoholic beer can be had after sports, for example," Restemeyer continues to recommend. It is a drink that supplies athletes with fluids, electrolytes and energy.
If drinking water is boring, you can sprinkle it with lemon juice or lime juice to brighten it up. Restemeyer encourages "Even with a little effort and a few ingredients, new flavors can be created." Slices of fruit, herbs, a little juice or herbal tea can also be added, so that the water quickly acquires a new and more delicious aroma.
