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Posted in Healthy Living | July 2018

Did you know? 10 tips for healthy living

MM_tips for healthy living

Did you know that…

Healthy fats are good for you1. Unsaturated fats (those found in foods such as avocadoes, nuts and seeds, as well as olive, canola, flaxseed or nut oils) can help your body absorb some nutrients, so enjoy 2 to 3 Tbsp of these healthy fats each day. Saturated and trans-fat is found in meat and poultry, dairy products and baked and fried foods. Those fats raise the level of LDL cholesterol in your blood and are linked to heart risks, so limit them in your diet. For more information on fats, both good and bad, visit The American Heart Association.

You should keep moving when you’re in hospital. Research shows that if it is physically safe to do so, older adults should try to get at least 900 steps per day during a stay in the hospital to prevent hospital-associated functional decline.2

It’s good to be mindful. A busy life and a busy world create a whirling, anxious mind. Slow your frazzled mind down, and take some time for yourself with mindfulness exercises that promote relaxation and stress relief. Visit Pocket Mindfulness for six simple, relaxing mindfulness exercises you can try right now.

You should close the lid. Before you flush the toilet, make sure to close the lid so the “toilet plume” – an invisible cloud that may contain fecal bacteria and other microorganisms like viruses – created from the force of the flush doesn’t float around your bathroom.3

Your smartphone is hurting your neck. The force exerted on your neck when you tilt your head forward at a 60-degree angle to text on your smartphone is the same amount as hanging four bowling balls around your neck.4 Now, truthfully consider how often your head is in this position throughout the day. When you’re texting, raise your phone up to your sight line to spare your aching neck.

It’s better to bake your potatoes. Or pop them in the microwave. Why? Because when you peel and boil them you lose all the fiber in the skin and two thirds of the vitamin C.5

You should handwrite your notes if you want to remember them. Sure typing is faster, but according to research from Indiana University6 handwriting allows you to process more information. Think of it as a little brain boosting exercise.

You may be able to complain your way to better mental health. According to Psychology Today7, if you learn how to voice your concerns effectively in a way that generates positive results, it can be empowering and improve your mood and self-esteem. Simply whining or “venting” to anyone who will listen just brings up negative feelings and the frustration you felt when the event first happened – without anything getting resolved. Getting action and resolution is what you need. For tips on how to complain to your spouse without getting into an argument, click here, and for tips on how to complain to achieve personal empowerment, click here.

Refreshing your eyes every 20 minutes can reduce eyestrain. If you stare at a backlit screen all day – be it a computer, laptop, smartphone, or e-reader – your eyes are being strained. Follow the 20/20/20 rule to give them some relief: every 20 minutes, look away for 20 seconds at something 20 feet in the distance.8

You can learn to swallow pills with ease. Our instinct is to throw our head back when trying to swallow a pill, but in fact if you take a sip of water and tilt your head forward just a bit, the pill will float to the back your mouth where it can easily slide down when you swallow.9

SOURCES

1 https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Healthy-Eating/imple-healthy-eating-tips-based-on-Canada%E2%80%99s-Food-G.aspx

2 https://www.sciencedaily.com/releases/2016/12/161205113613.htm

3 https://www.health24.com/Lifestyle/Healthy-habits/7-weird-health-tips-that-are-actually-true-20180116

4 https://www.rd.com/health/wellness/healthy-living-tips/

5 https://www.rd.com/health/wellness/healthy-living-tips/

6 http://www.health.com/health/gallery/0,,20857218,00.html#handwrite-notes-to-boost-your-brainpower-0

7 https://www.psychologytoday.com/intl/blog/the-squeaky-wheel/201201/does-complaining-damage-our-mental-health

8 https://www.buzzfeed.com/hannahmars/every-little-counts?utm_term=.vxx0WEgx1#.vb8ml4doP

9 http://www.ba-bamail.com/content.aspx?emailid=25824

416403E CAN/US (07/18)

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