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The "Good Enough" Guide to Health
By Camille Noe Pagán (adapted)
FRUITS & VEGETABLES
Up to 5 servings of fruits and vegetables a day. And aiming to eat from at least three different color groups (such as green, orange/yellow, red, white, and blue/purple) a day will ensure you get a wide variety of nutrients.
EXERCISE
A study from McMaster University in Canada found that people who did a total of 2 to 3 minutes of high-intensity exercise in the form of 30-second all-out sprints improved their cardiovascular fitness and muscle endurance as much as those who did 40 to 60 minutes of moderate-intensity exercise.
STAYING HYDRATED
Sipping water isn't the only way to stay hydrated. Other beverages (including caffeinated options such as coffee and tea) and foods that contain water (such as soup and fresh fruits and vegetables) contribute, too. In fact, food makes up about 20% of your water intake daily. Gulp before you eat. A study from Virginia Polytechnic Institute and State University found that postmenopausal women who drank 1 ½ cups of water prior to eating a meal reported feeling fuller, and as a result consumed about 60 fewer calories than those who didn't drink beforehand.
STRENGTH-TRAINING
Research showed that people who lifted weights weekly for 2 months gained nearly as much lean muscle (about 3 pounds) as those who worked out three times a week.
WASHING YOUR HANDS
Wash for 10 seconds, then rinse. A study from the University of North Carolina at Chapel Hill showed that's enough to knock off more than 90% of infection-causing microbes. Skip the antibacterial soap. Regular soap and water is not only just as effective, but it may actually be better for your health, too.
A HEALTHY WEIGHT
Aim to lose 5 to 7% of your current body weight. That's equivalent to 8 to 11 pounds if you're 5-foot-4 and 165 pounds. A National Institute of Health study found that weight loss in this range can reduce your risk of diabetes by 58%. "Numerous other studies show that it's also enough to lower blood pressure and cholesterol as well as risk of heart disease," says David Arterburn, MD, MPH, an obesity researcher at the Group Health Center for Health Studies at the University of Washington.
FRUITS & VEGETABLES
Up to 5 servings of fruits and vegetables a day. And aiming to eat from at least three different color groups (such as green, orange/yellow, red, white, and blue/purple) a day will ensure you get a wide variety of nutrients.
EXERCISE
A study from McMaster University in Canada found that people who did a total of 2 to 3 minutes of high-intensity exercise in the form of 30-second all-out sprints improved their cardiovascular fitness and muscle endurance as much as those who did 40 to 60 minutes of moderate-intensity exercise.
STAYING HYDRATED
Sipping water isn't the only way to stay hydrated. Other beverages (including caffeinated options such as coffee and tea) and foods that contain water (such as soup and fresh fruits and vegetables) contribute, too. In fact, food makes up about 20% of your water intake daily. Gulp before you eat. A study from Virginia Polytechnic Institute and State University found that postmenopausal women who drank 1 ½ cups of water prior to eating a meal reported feeling fuller, and as a result consumed about 60 fewer calories than those who didn't drink beforehand.
STRENGTH-TRAINING
Research showed that people who lifted weights weekly for 2 months gained nearly as much lean muscle (about 3 pounds) as those who worked out three times a week.
WASHING YOUR HANDS
Wash for 10 seconds, then rinse. A study from the University of North Carolina at Chapel Hill showed that's enough to knock off more than 90% of infection-causing microbes. Skip the antibacterial soap. Regular soap and water is not only just as effective, but it may actually be better for your health, too.
A HEALTHY WEIGHT
Aim to lose 5 to 7% of your current body weight. That's equivalent to 8 to 11 pounds if you're 5-foot-4 and 165 pounds. A National Institute of Health study found that weight loss in this range can reduce your risk of diabetes by 58%. "Numerous other studies show that it's also enough to lower blood pressure and cholesterol as well as risk of heart disease," says David Arterburn, MD, MPH, an obesity researcher at the Group Health Center for Health Studies at the University of Washington.
Labels: health
posted by eyebuzz at 10:30 AM
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