Experts are always recommending to eat a balanced diet and exercise regularly in order to live a long and healthy life. This is a brilliant advice indeed but beginners may find it a little bit challenging at first.
Whether you want some easier ways to improve your health or you already follow a healthy diet and exercise but you’re still eager to boost your overall health, these are easy ways to get you started and help you boost your health, as well as slow down aging.
According to several studies, here are 8 simple and quick ways to improve your health and prevent cancer, heart disease, and diabetes
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1- Drink a Cup of Coffee
According to several studies reviewed by the Journal of the American Medical Association, individuals who drink coffee on a regular basis had a lower risk of developing type 2 diabetes than those who don’t drink it.
Another European study has found that drinking up to 3 cups of coffee per day can help you avoid developing Alzheimer’s.
Furthermore, a research from Harvard Medical School had shown that men who drink coffee regularly could reduce their risk of developing the fastest growing and most complex to treat prostate cancer by more than 50% compared to those who don’t drink coffee.
Another research found that those who had their daily coffee cups had their risk of liver cancer reduced by 55%.
According to the Journal of Clinical Nutrition, older individuals aged 65 or more who drink daily coffee reduced their risk of heart disease by more than 50%.
2- Get Enough Vitamin D
This sunshine vitamin helps regulate the amount of phosphate and calcium in the body and is necessary to keep muscles, teeth, and bones healthy.
According to several studies, the lack of vitamin D promotes the risk of depression, osteoporosis, multiple sclerosis, diabetes, cardiovascular disease, and many cancers.
It is recommended to get a daily 400 I.U. However, many experts think that we need much more, which is between 1,000 and 2,000 I.U, for optimal health.
3- Eat Fish
Opting for fish over pork or beef twice every week can significantly improve your health.
According to a neurology-related study, people whose diets include great amounts of omega 3 fatty acids had decreased blood levels of beta-amyloid, which is a protein that deposits in the form of plaques in the brains of individuals with Alzheimer’s disease.
In fact, fish oil can reduce the risk of brain lesions that lead to dementia by 26%.
Moreover, other studies have shown that the consumption of fish can slash the risk of heart disease, obesity, prostate cancer, arthritis, and type 2 diabetes.
4- Take a Daily Aspirin
To defend against heart disease, many people take a low-dose aspirin every day.
However, studies have shown that this ultimate drug can also help prevent several types of cancer.
Taking a low-dose aspirin every day can slash the risk of deadly melanoma skin cancer and breast cancer by up to 30%, lung cancer by up to 62%, and colorectal cancers and gastrointestinal cancers by about 38%.
According to a Swedish study that included women between the ages of 70 and 92, aspirin could also help keep aging brains healthy.
5- Drink Green Tea
According to a Japanese research that studied over 40,000 individuals, drinking more than 3 cups of green tea on a daily basis can help you live longer.
During this study, those who drank tea the most, which is 5 or 6 cups per day, were the least likely to die in the following 11 years.
Both white and green teas are great sources of EGCG, a strong antioxidant associated with a decreased risk of Alzheimer’s disease, heart disease, and several types of cancer.
Green tea also contains important antioxidant compounds called Catechins that can also safeguard aging eyes against glaucoma.
According to a research from Albert Einstein College of Medicine, reading could reduce the risk of dementia in elderly people while dancing could slash the risk by 76%, which is more than any other mental or physical activity.
Dancing could be so effective due to its powerful combination of both physical and mental activity.
Another Italian study had found that individuals with heart failure who danced regularly improved their breathing significantly compared to those who practice hiking or biking.
Dancing can also reduce obesity, depression, and stress, while helps control weight, boosts energy levels, and aids balance.
7- Eat Chocolate
Eating chocolate can empower brain function and lessen blood pressure.
According to a research from Harvard Medical School, elderly who consumed chocolate on a daily basis increased blood flow to the brain as well as their thinking skills.
Also, a German study reported that the consumption of little amounts of chocolate every day could cut the risk of stroke and heart attack by nearly 40%.
It is recommended to eat 1 to 1.5 ounces of dark chocolate every day.
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