Tips To GoOd Health ;or Maybe Not!

Everyone has a tip for us on how to stay healthy, but just how do these measure up to advice based on evidence? Some health tips aren’t so healthy. 

 We are bombarded with information about what to eat or not eat. The scoop on ‘‘enhanced water?’’ Skip the artificially sweetened water and infuse it with real fruit. What about granola/granola bars? Both are calorically dense and contain a ton of sugar. Protein bars are also often ultra-high in calories and sugar. Stick to healthier high-protein snacks. Pills to help us out? Studies show most pill-form vitamins and supplements don’t offer positive long-term effects. Get your vitamins from foods—substituting pills for whole foods may leave you short on the benefits found in natural sources. Light beer—no need. Sip a healthier beer, since many light varieties don’t mean fewer calories—just less alcohol. Share your six-pack of healthy beer with friends. When we choose ‘‘low-fat’’ foods to lose weight, we miss the benefits of healthy omega-3 fats in foods like fat-filled salmon. These boost brain power and lower heart disease risk. Skipping meals to lose weight? Skipping usually means we’ll overeat later on, so choose a healthier lunchtime treat rather than forgo the meal entirely. Avoid the risk of bacteria- or chemical-filled water in plastic bottles. Use a water filter to purify tap water instead. And rather than skipping dessert, if you really crave a treat, eat a few generous bites rather than loading up at the dinner buffet line and adding even more calories. Isn’t diet soda good for you? Too much of the zero-calorie beverages can lead to weight gain and an uncontrollable sweet tooth. Go for a healthier option, like water. Avoid those juice diets. Many leave out important nutrients and sufficient calories to make it through the day, leaving you feeling depleted. Same for microwave diet meals. Many come packed with sodium, not enough vegetables, and too few calories. Instead, make a large batch of food over the weekend and package it in individual portions to eat throughout the week. 

 Hygiene and health tips got you stumped? Let’s take on a few. Hot tubs may be relaxing but they are a breeding ground for bacteria, germs, and rashes. Fancy antibacterial soap isn’t any better than regular soap and water for staying clean. Don’t go grab a toothbrush right after eating. Wait at least 30 minutes so your saliva can neutralize the acid in your mouth and strengthen your enamel. And take some sun—in moderation. Too much can burn or worse, but too little leaves us short on vitamin D, which is essential for good muscle and bone development. Taking a shower every day is a no-no, too. Skin can become irritated and dried out. To freshen up, use perfume or cologne and skip the shower for a day. And it is difficult to catch up on sleep. A better option is to aim for a solid 7 to 9 hours each night. Don’t worry too much about sitting up straight. Turns out that can be bad for your back, so try a standing desk at the office instead. Don’t get carried away with disinfecting everything either. Some chemicals in disinfecting products can lead to asthma. Use a regular cleaning product or detergent without the fancy added chemicals. 

 Exercise is a frequent target for advice on what you should be doing. Don’t be hooked into only doing cardio workouts. Strength training is needed to burn fat, which makes your body leaner and sculptured. You don’t need to do a million crunches to tone your abs. Six-pack abs come from flattening out and toning up the core through interval training, lifting weights, and watching your diet—together. Avoid deep breathing with the chest, too. Use your diaphragm to produce the most effective breath when doing athletic work. Skip static stretching before your workout. Do dynamic stretches like lunges and high knees instead. Don’t focus strictly on lifting machines either. Most focus on single-joint exercises and don’t improve muscle balance or burn as many calories as hitting the squat rack or swinging a kettlebell. Finally, don’t think you have to hit the gym every day. Spending too much time at the gym doesn’t give your muscles or mind the chance to recover. Schedule at least 1 or 2 days of rest each week.