Every year the World Health Organization (WHO) publishes a list of the world's most common diseases: Cardiovascular diseases causing heart attacks and strokes as well as lung cancer are responsible for most premature adult death in industrial nations. Other diseases that top the list are depression, diabetes and breast cancer.
The good news is that some scientists used the WHO list to study those people who don't appear in the statistics. The result is a list that reveals hidden risks and shows which factors do improve health. I found this list very useful and decided to share it with you so you can benefit from it as well!
So here is WHAT HEALTHY PEOPLE DO RIGHT...
...WHO NEVER SUFFER FROM FATIGUE
1. They drink water instead of coffee
The 'pick-me-up' effect of caffeine doesn't last long; soon the tiredness comes back. Drinking more coffee now just makes it worse. Better: drink a glass of water every hour - this ensures an optimum level of blood flow in the brain and makes one more alert in general.
2. They eat beans or lentils two times a week
Both are great sources of iron - and iron deficiency is one of the most common causes of lethargy.
3. They don't have only sweet things for breakfast
Sugar, cereal and fat alone do give quick energy but also it doesn't last for long. Better: Stock up on protein! Eat an egg or a slice of cheese on whole-grain bread because protein gives energy for several hours.
...WHO HAVE A HEALTHY HEART
4. They eat an apple a day
A Finnish study revealed that apples cleanse blood vessels and therefore reduce the risk of having a heart attack - so it is really true: an apple a day keeps the doctor away!
5. They visit the dentist twice a year
And that is in order to get their teeth cleaned professionally. This reduces the risk of gum disease and therefore also the interrelated risk of heart disease.
6. They ride a bike three times a week for 20 minutes
This way critical blood pressure values normalize keeping the heart young and healthy.
...WHO USUALLY DON'T GET A COLD OR THE FLU
7. They dry their hands thoroughly
Tests showed that if you dry your hands with a towel for 10 seconds they are virtually germfree. Wet hands, however, have up to 60.000 germs which means increased likelihood of infection. For public bathrooms the best way to do it is to dry hands thoroughly with a paper towel because the hand dryer increases the germs hundredfold.
8. They wear thermal underwear
Studies showed that slightly too high warming on the skin's surface decreases the infection risk (sorry for sounding so geographical but I don't know a better way to translate it). Also: Staying warm from the navel downwards prevents cystitis.
...WHO ALWAYS SLEEP WELL
9. They don't have a mobile phone on their bedside table
Activated mobile phones have an approximately one meter magnetic field that disturbs deep sleep. It is generally better to sleep in a room without activated electronic devices.
10. They don't use perfumed night creams
Studies showed that many essential oils in creams influence the part of the brain that keeps you awake (can't find the correct term for it) and can even cause insomnia or fitful sleep.
11. They turn off the TV one hour before they go to sleep
Because this is the amount of time that the brain needs to process optical stimuli and to switch from attention to sleeping mode.
...WHO HAVE A LOW CANCER RISK
12. They drink green tea each day
Green tea can help reduce the risk of esophageal cancer by 40%. Naturally cloudy apple juice has the same effect: it contains lots of vitamin C (180 times more effective than the synthetic one) which neutralizes cancer-causing molecules in the body.
13. They consume olive oil each day
Just one spoon of olive oil is sufficient to help reduce the risk of getting breast, prostate and colon cancer by 25%. Soy is also great as it contains hormones that prevent the formation of tumor cells.
...WHO LOOK YOUNG FOR LONGER
14. They do without an elevator
200 steps a day are enough to keep the legs strong and in shape. For people over 40 this is an ideal way to reduce the risk of varices by 80%. No stairs in sight? A fitness stepper has the same effect.
15. They eat a citrus fruit each day
The more sour the fruit the more vitamin C it contains. Consuming a grapefruit or lemon a day supports cell regeneration, tightens connective tissue and prevents wrinkles.
16. They don't smoke
Smoking accelerates skin aging. Unfortunately, sun exposure has the same effect so make sure you always use face cream with SPF - even in winter!
...WHO DON'T SUFFER HEADACHES
17. They don't drink light-drinks
Because they contain sugar substitutes that increase the risk of suffering a headache.
18. They continue their sleep rhythm throughout the weekend
Getting up at the same time each day (ideally before 8am) decreases the risk to suffer from headache by 50%.
19. They eat every 2.5 hours
Eating regularly maintains a steady level of blood sugar and therefore prevents headache.
...WHOSE CELLS AGE SLOWER
20. They go to sleep before midnight
Sleeping early increases the nightly cell regeneration by up to 30%.
21. They spend much time outdoors
An optimal oxygen supply supports cell formation. Also of benefit: airing the rooms regularly.
22. They eat fruit of three different colors each day.
For example a banana, an orange and an avocado. They contain antioxidants that slow down aging and reduce cancer risk considerably. Effect: a higher life expectancy of up to 20 years.
...WHO DON'T SUFFER FROM PAIN IN THE BACK
23. They eat a handful of nuts
Because backache has often to do with magnesium deficiency and nuts are rich in magnesium.
24. They don't drink soft drinks
Because soft drinks like coke contain phosphor - a substance that can cause disturbed blood flow and painful tensions in the back muscles.
25. They change their mattress every eight years
This decreases the risk of back problems by 35%.
26. They eat 50g of gummy bears a day
The colorful bears contain 15 essential amino acids and gelatine that builds up cartilage. Effect: a strong back and healthy joints.
...WHO HAVE A STRONG IMMUNE SYSTEM
27. They don't do radical dieting
Many diets attack the vital substance depots in the body. Consequence: a weak immune system. Better: a gentle change in diet and regular detox.
28. They eat 500g of yoghurt a week
This way the intestinal mucosa remains intact; its immune cells are being strenghtend and the risk of colon cancer decreases.
...WHO NEVER FEEL STRESSED OUT
29.They have a high intake of vitamins
This is because the body needs lots of vitamins to reduce stress hormones. In extreme stress situations experts recommend the combination of vitamin C and zinc (which strengthens the immune system too). One tablet is effective for 10 hours.
30. They swim
Swimming is the best sport to reduce high values of the stress hormone cortisol. Going for a swim twice a week is recommended.
Even though it's long it's not an exhaustive list of things that improve our health. I'm not an expert so take this advice with a grain of salt!
