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Living a healthier lifestyle doesn’t necessarily have to include dramatic diet changes, strenuous workout routines that leave you dreading the gym, or personal hygiene habits that make you roar at the idea of starting your day.
Creating a healthier lifestyle for yourself can be done with simple things too, and you can start small while still seeing significant, positive changes and results.
Let’s examine 5 Easy Steps To Healthier Living, and things you can start doing today, to be a healthier, happier you tomorrow.
1. Aiming for 10,000 steps a day – There’s no doubt you can start off small, and whether you decide to invest in a step-counter at the local sports store, Amazon, or simply use your mobile device this “simple” exercise routine and goal can be set and done by nearly anyone.
Doing so will dramatically improve your health, motivate you, and give you a clearer mind which is likely to improve your performance both at work, school, and even at home.
2. Improve your sleep and stay active – Believe it or not, just 15 minutes a day of sprinting, and 10 minutes of jogging or fast walking can help you lose or better manage your weight, gain muscle, and even improve sleep and stress feels.
3. Drink more water – Consuming more water on a daily basis will not only keep your muscles in tip-top performance, but also help curb (unnecessary) hunger, promote weight loss, and an overall happier, healthier you. Drinking more water will also give you the nutrients necessary for healthier, supple, and naturally glowing skin.
4. Be positive toward others – This one is relatively simple – do good things for others! That’s right, just volunteering at the local animal shelter or homeless shelter can improve your overall mood, confidence level, and even promote a more structured, consistent schedule for your everyday life – as well as add balance.
5. Napping and improving strength – A lot of people don’t realize it, but just taking a 20-minute nap a day can provide serious rest and recovery for your mind, body, muscles, and bones.
You’re never too young or too old to reap the benefits of a nap – just make sure you turn off all electronic devices and shut the lights off first to ensure a proper rest.
Honestly, there are hundreds if not thousands of ways to improve your everyday health. Getting rid of bad habits like eating too many sweets, consuming stimulants like coffee and cigarettes, and of course, excessive drinking are also great places to start – so what are you waiting for?
Start feeling better TODAY!
In a study published June 2017 and published in BMJ Open, the health benefits of coffee are clearly shown and encouraging to those who have to have more than one cup of Joe per day.
The study entitled “Coffee, including caffeinated and decaffeinated coffee, and the risk of hepatocellular carcinoma: a systematic review and does-response meta-analysis” shows that having several cups of coffee whether caffeinated or decaf does lead to significant drops in developing cancer.
The caffeinated coffee had higher results than the decaffeinated, but the bottom line is science has shown the beverage is far more important than previously realized. For decades the arguments regarding coffee’s benefits for health have been strongly debated. Study after study conflicted one another but this time, the data is on the table for everyone to take a bite out of.
The objective of the study was to determine: “To examine the association between coffee, including caffeinated and decaffeinated coffee, with hepatocellular (HCC) and assess the influence of HCC etiology and preexisting liver disease.”.
With over 1,000 participants in the study, the researchers found that having just two cups of coffee per day brought about on average, a 35% reduction in the risk of HCC. It didn’t matter if the subjects had minimal or more serious liver disease, nor the amount of alcohol consumption, the decrease in developing cancer was the same.
The strengths of the study shows that not only is this study the first meta-analysis to do the calculations to find the relative risks of hepatocellular carcinoma for those who consumed 1 to 5 cups of coffee daily, but this data should allow for the designing of an intervention strategy that is coffee based in use in a clinical trial.
Furthermore, this study is a first-time meta-analysis to discover the influence of all the main HCC risk factors that are associated with HCC and coffee. The same is for the decaffeinated coffee consumption. The study found that there is a heterogeneity between the studies included in the meta-analysis.
The results of the study have startled the public and medical community. Since liver cancer is the 6th most regularly diagnosed cancer throughout the world, it behooves other researchers as well as the medical industry to follow up on this research and see how it can be applied to the problem of liver cancer. Whether coffee diminishes the chances of other forms of cancer isn’t listed, but many feel the benefits are the same.
The compounds found in coffee are known to have antioxidants, anti-fibrotic, anti-carcinogenic and anti-inflammatory properties.
What does all this have to do for the average consumer who enjoys coffee but is worried that too much might cause harm? It’s on a case by case basis as to how much coffee a person can tolerate per day. The caffeine might be too much for some and they’ll have to switch to decaffeinated or supplement their caffeinated coffee with decaf for later in the afternoon and evening. In addition, living a healthy lifestyle should boost the success of coffee on the body.
So, enjoy that cup of Joe with full peace of mind that not only are you satisfying your taste buds, but you’re preventing cancer from taking root.
Picture Credit: Engin_Akyurt