Latest news with #healthyhabits
Yahoo
07-06-2025
- Health
- Yahoo
6 Daily Habits Doctors Say Will Help You Live Longer
All products featured on Self are independently selected by Self editors. However, when you buy something through our retail links, Condé Nast may earn an affiliate practically any doctor about how to live longer, and they'll point you toward the textbook healthy habits: Cut back on sugary and salty processed foods in favor of whole, fresh ones; quit smoking; cool it on the alcohol; and get in some regular exercise. However unsexy such recommendations may be, it's these routine behaviors—not longevity fads like fancy biometric testing or IV drips of liquid supplements—that have the most evidence behind them for helping you eke out more years and ward off illness too. Of course, the tricky part is putting big lifestyle changes into practice. It's hard to know where to start…and tempting to just throw up your hands if you don't have time to implement all of the things. But according to the experts, you don't actually need to overhaul your life. 'I've seen in my practice that little changes can make a real difference over time,' Jeffrey Boone, MD, a board-certified internist and founder and medical director of Boone Heart Institute, in Colorado, tells SELF. In fact, approaching all facets of your lifestyle with moderation may be the best tack. 'To get too obsessed with one thing or another, whether it's an extreme diet or excessive exercise routine, is not necessarily a marker of longevity,' Deborah M. Kado, a board-certified internist and co-director of the Stanford Longevity Center, tells SELF. Read on to find the small, actually doable behaviors that can extend your lifespan, according to doctors who specialize in longevity—and the science that proves they work. Exercise gets top billing in the realm of longevity-boosting habits—its claim to fame has long come from its heart-protective powers, but it's arguably the number-one thing you can do to safeguard your brain too. Yes, it's great to abide by the general US guidelines: at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous aerobics per week, as well as strength training on at least a couple days a week. But even much smaller chunks could meaningfully add to your lifespan. Research has shown that 15 minutes of low-key exercise a day is linked with a three-year-longer life expectancy; and just 20 minutes of heart-pumping activity a week may cut your risk of dying from heart disease by as much as 40%. More exercise generally increases those benefits, but the point is, little bits can really add up. It's the reason Dr. Kado says 'keeping active' is the most important thing, not necessarily 'becoming a gym rat.' Daily walking is one way to do that, she says. And pumping up the intensity of that walk can stretch its benefits: A 2022 study found that notching more high-key exercise (not just more movement in general)—for instance, doing a brisk 7-minute walk versus a 14-minute saunter—is linked with lower heart disease risk. Embedding more movement into your everyday routines also counts, even if it's not capital-E exercise, Joseph Antoun, MD, PhD, MPP, a longevity researcher and CEO of longevity-focused nutritech company L-Nutra, tells SELF. It's easy to spend the better part of the day relatively immobile, thanks to facets of modern-day society, he points out: We can take an elevator, order food to our door, perhaps toss trash down the chute. Instead, be intentional about, say, opting for the stairs or taking a slightly longer route on your commute or when stepping out to lunch. Better yet if you move with gusto and get a little breathy. Research has shown that in folks who don't exercise, doing one- or two-minute bursts of vigorous movement about three or four times a day is linked with 18% lower risk of cancer and as much as 40% reduced risk of dying from cancer and from any other cause (as compared to folks who didn't do the intense activity spurts). It turns out, the age-old adage about breakfast being the most important meal of the day has some real credence—it could help you live longer. A bunch of studies have shown that bypassing this first hit of food can put you more at risk from developing or dying from various types of heart disease and stroke. And on the flip side, regularly eating breakfast has been tied to lower overall and heart-related mortality, particularly when that meal includes fiber. At a basic physiological level, we're designed to function best with an influx of fuel in the morning, Dr. Antoun points out. 'Breakfast nourishes your essential organs when they need it the most.' You have to power your brain and heart for the day of thinking and moving ahead of you. It may also kickstart your metabolism, helping your cells better respond to insulin (a hormone that tells them to take up sugar from your blood). There's also a bit of evidence that routinely noshing on that morning meal can quiet inflammation and reduce blood pressure. By contrast, skipping breakfast could set off your stress response (by starving your body when it needs energy), ticking your blood pressure up. Not to mention, it could mean you wind up eating more food later in the day—which is also linked with greater mortality, perhaps because it futzes with your circadian rhythm. Shifting your diet in the direction of more whole plant foods may help you live longer by slashing your risk of several big hitters: cardiovascular disease, type 2 diabetes, and multiple types of cancer. That effect probably springs in part from the nutrients you're getting from fruits and veg (like vitamins, minerals, and fiber) and in part from what you're consuming less of (like not-so-healthy animal fats and sugary or salty packaged products). But if you're looking for the most longevity bang for your buck, it may be wise to focus especially on the deeply and brightly colored plants, according to Michael Greger, MD, lifestyle medicine physician, author of How Not to Age, and founder of He calls out dark leafy greens (like kale, spinach, and arugula) and berries, in particular, as longevity powerhouses. Research has linked eating 80 to 100 grams of these greens (two to three cups raw or half a cup cooked) daily with a 25% lower risk of overall mortality and a slower rate of cognitive decline with age. And consuming various kinds of berries has been associated with a 21% lower risk of dying from any cause as opposed to bypassing them. One possible reason why? These and other intensely colored plants are jam-packed with antioxidants, which can reduce the inflammation at the root of many chronic diseases. (In particular, they help neutralize volatile free radicals, which can build up in the body from the wear and tear of daily life, or things like stress and sun exposure.) The leafy greens could also offer an extra dose of protection for your heart. They're a rich source of naturally occurring nitrates, Dr. Greger notes. The body can turn these compounds into nitric oxide, which basically acts like a chill pill for your heart, helping relax blood vessels and boost circulation. It's no wonder a 2024 review of studies found that even a 'moderate' intake (less than a serving per day on average) of these greens is linked with a 15% reduction in heart disease risk and nearly 50% lower risk of dying from it. A couple studies tracking the health outcomes of daily nut-eaters have found that this group has up to a 20% lower death rate than their nut-avoiding peers. And a 2022 review on the topic concluded that munching on 28 grams (a palm-sized scoop) of nuts per day is linked with a 22% reduction in mortality from any cause. It's the reason Dr. Greger names routine nut intake among his top diet tips for longevity (for folks who aren't allergic). Much of that lifespan boost is likely tied to nuts' cardiovascular upsides—after all, research shows regularly eating nuts is also associated with significantly lower odds of getting or dying from heart disease and stroke, specifically. Why? They contain a few components, like unsaturated fats and bioactive plant compounds, that tamp down on 'bad' LDL cholesterol levels, which reduces the risk of plaque buildup in your arteries. Among their healthy fats are the oft-lauded omega-3 fatty acids, which also help lower inflammation and support the function of your blood vessels. Not to mention, nuts are packed with antioxidant vitamins and minerals that could lend a hand to your heart and other body systems too. Regularly snacking on any nuts can nab you these longevity-boosting benefits, but walnuts may be the healthiest, Dr. Greger points out. These super-nuts are especially high in omega-3s and antioxidants, so they're a smart choice whether you prefer them solo or as part of a mix. Anything that helps you conk out and sleep soundly each night can also help you live longer—research has shown that regularly getting quality shuteye can add two to five years to your life expectancy. Keeping the temperature of your bedroom a brisk 60 to 67°F is one way to shuttle your body more quickly into snoozeland and help you get more deep (or slow-wave) sleep, Dr. Antoun says, which is where the longevity magic happens. During slow-wave sleep, the brain 'clears out a lot of the physiological debris that is created through our everyday bodily functions,' Linda Ercoli, PhD, a geriatric psychologist and interim director of the UCLA Longevity Center, tells SELF. (That process is essential to staying sharp and warding off cognition issues down the line.) This sleep phase is also when a bunch of other restorative processes unfold, as your body repairs damaged cells, regulates certain hormone levels, and fights off would-be infections. Research suggests dozing in a too-warm bedroom could rob you of these longevity-boosting benefits, as it's linked with shallower, more disrupted sleep. If you don't have control over the exact temp of your bedroom, consider investing in cooling bedding made with a lightweight fabric (like cotton), positioning a fan near your bed, and sleeping naked to help notch down your body temp the old-fashioned way. Sticking to all the above habits might seem at odds with, well, vibing out with your friends. Who has time for a yap session when you're busy cooking vegetables and exercising and going to bed at a reasonable hour? (Not to mention work and family obligations.) But in reality, social time itself is a key part of any longevity-focused lifestyle. Research suggests having strong connections can boost your 'likelihood of survival' by 50%—whereas, experiencing social isolation is 'a risk factor for all sorts of cognitive and physical decrement,' Dr. Ercoli says, and ups your chance of dying by 29%. Hence why Dr. Antoun recommends prioritizing meet-ups with friends as much as, say, tweaking your diet. After all, chitchatting or doing activities with loved ones can keep your mental capacities on point—think about how you might exchange advice, problem-solve, trade jokes, or get into a debate, for starters. Connecting with a friend can also take the edge off stress, Dr. Ercoli says. Don't feel like you have a close one to lean on? Research shows even casual interactions with random work acquaintances or strangers on the street can boost your happiness, which is a boon for your well-being and longevity too. More broadly, spending time with family or other loved ones can remind you of your larger purpose in life, or what really matters, Dr. Antoun says. Not only can that make the everyday inconveniences feel a whole lot less significant and more manageable, but also it can motivate you to do the things on this list to take care of yourself. 'If your social network is giving you that serenity and that happiness, then chances are you'll move more, eat healthier, sleep better,' Dr. Antoun says. Sharing this information with your doctor can help surface the conditions you're most likely to face and inform what kinds of tests and screenings you may need to detect any potential problem before it can snowball. For instance, if you come from a heart disease and stroke family, your doctor may recommend regular testing for key cardiovascular risk factors like high cholesterol, high blood pressure, and prediabetes. And if a close relative of yours had cancer, they might suggest you get earlier or more frequent screenings, depending on the type. The goal is to be aware of the diseases that are most likely to crop up in your life, so you can catch them STAT if they do, and better your odds of beating them. Related: There's a 'Real, Documented Rise' in Cancer in Young People. Should You Be Worried? 4 Ways to Actually Reduce Your Heart Failure Risk, According to Science 7 Ways to Protect Your Brain Health as You Age Get more of SELF's great service journalism delivered right to your inbox. Originally Appeared on Self
Grazia USA
05-06-2025
- Health
- Grazia USA
How to Lose Weight Fast: 5 Effective Habits
With summer and warm weather approaching, it's normal to wonder: How can I lose weight fast without giving up flavor or my social life? The good news is: yes, it's possible. But it requires balance. And above all: no extreme shortcuts or crash diets with just 800 calories a day. To lose weight quickly but healthily, you need a method, consistency, and a few small strategies to integrate into your daily routine. Nothing impossible but, also nothing magical. To help you in this challenge, here are five concrete tips that are sustainable, sensible, and truly effective. For visible results in a short time, without harming your health (or mood). The first step to losing weight fast is always the same: cut back on simple sugars. But don't worry, we're not talking about a joyless life. Eliminating the most obvious sources like soft drinks, snack cakes, processed sweets is already a huge improvement. But it's also crucial to watch out for hidden sugars in flavored yogurts, packaged juices, sandwich bread, and breakfast cereals. The tip? Choose more carefully, without giving up pleasure. A square of dark chocolate or a fruit salad with lemon and cinnamon are your allies, not enemies. It's the excessive and constant consumption that blocks progress not the occasional treat. 2. Increase Protein Especially at Breakfast Breakfast is a real battleground for metabolism. A protein-rich breakfast helps control hunger, improves focus, and reduces cravings in the afternoon. Eggs, Greek yogurt, cottage cheese, smoothies with animal or plant proteins: all excellent, easy-to-integrate options and tasty too. Adding a source of protein to every main meal is also essential. Proteins maintain muscle mass, increase satiety, and help the body burn more calories at rest. 3. Move Your Body But Don't Punish It If you want to lose weight fast, remember this: exercise should be consistent, not extreme. Working out shouldn't feel like punishment. Even a 30-minute walk a day has measurable benefits. Prefer exercising at home? Just 20 minutes of functional circuits (or even 10, done right) can do the trick. The key? Do it most days, no excuses, no waiting for the 'perfect moment.' Need motivation? Try this trick: work out while listening to a podcast, audiobook, or curated playlist. Your brain stays engaged, your body moves, and your mood will thank you. 4. Hydrate—Really (Not Just with Coffee) Drinking more water is one of the simplest and most effective things you can do to lose weight fast and one of the most overlooked. Water boosts metabolism, reduces bloating, improves digestion, and surprise, often helps with what feels like hunger but is actually thirst. Aim for 1.5–2 liters of water a day. This can also include unsweetened herbal teas, vegetable broths, or naturally flavored water with lemon, cucumber, or ginger. Carrying a fun or marked water bottle can also keep you motivated. 5. Sleep Well to Slim Down Better Sleep is one of the most underestimated tools for weight loss. One of the most essential, especially if you want to slim down fast without stressing your body. Lack of sleep disrupts hormones that regulate hunger, like leptin and ghrelin, increasing cravings for high-calorie foods and making it harder to regulate meals. Quality sleep also boosts your mood, lowers cortisol (the stress hormone), and helps your body recover from workouts. Just 7–8 hours can make a real difference. Try turning off screens at least 30 minutes before bed and create a relaxing nighttime routine. Secret to Losing Weight Diet and Nutrition Tips Does Oatmeal Help With Weight Loss? This article first appeared on topics: weight loss, Diet, health and wellness
Telegraph
03-06-2025
- Business
- Telegraph
How ‘Britain's most generous loyalty scheme' came unstuck
When Nick Thomas and his wife took out a health and life insurance policy with Vitality four years ago, like millions of others they were drawn to the generous rewards scheme. Unlike a traditional rewards programme where repeated spending eventually leads to a perk, Vitality rewarded members for having healthy lifestyle habits. Walking 7,000 steps a day, going to the gym or completing a Parkrun all earned points offering lucrative rewards for Thomas and his family such as free cinema tickets, an Amazon Prime membership and bags of Caffe Nero coffee. The scheme was a success on both sides. For Vitality, healthier customers claimed less while members benefited from better health and significant savings in the form of numerous perks. Thomas, like countless other members The Telegraph has spoken to, has nothing but praise for Vitality. 'It's been brilliant. I've encouraged other people to sign up because I've been so impressed with it all.' But all of that changed last month when Vitality decided to 'level up' its reward programme. Rather than earning rewards solely for healthy lifestyle choices, the insurance provider introduced a game whereby members would have to find a cartoon dachshund called 'Stanley' hidden behind 16 bushes. The monthly rewards they now earn are dependent on how many 'Stanleys' they find. The disapproval among Vitality's 1.9 million members has been swift. Online message boards reveal an avalanche of complaints about the 'silly game'. Facebook groups show members venting their frustrations and trying to share tips about how to find the hidden dogs. Criticisms range from members saying they feel infantilised to more serious accusations that the game amounts to a form of gambling, and is at odds with the company's aim to reward 'being active, eating healthily and maintaining good mental health'. Vitality strongly disputes the allegation that it amounts to gambling, as members do not stake money while playing. Martyn James, a consumer expert, says while it is not a form of gambling, it is part of a growing trend of 'gamification' – the process of using gameplay to make tasks more attractive and encourage engagement. He says: 'Unless Vitality can demonstrate that the odds show that people are getting the same amount of rewards then it's a smokescreen to hide the fact that benefits have been removed. 'That's before you consider the juvenile factor. It's fine if you are younger and don't mind hunting for a cartoon dog but as a grown adult, I find that quite patronising. I don't mind spinning a wheel every now and then, but you have to question what purpose does this serve?'
Telegraph
03-06-2025
- Business
- Telegraph
How Britain's most generous rewards scheme fell apart
When Nick Thomas and his wife took out a health and life insurance policy with Vitality four years ago, like millions of others they were drawn to the generous rewards scheme. Unlike a traditional rewards programme where repeated spending eventually leads to a perk, Vitality rewarded members for having healthy lifestyle habits. Walking 7,000 steps a day, going to the gym or completing a Parkrun all earned points offering lucrative rewards for Thomas and his family such as free cinema tickets, an Amazon Prime membership and bags of Caffe Nero coffee. The scheme was a success on both sides. For Vitality, healthier customers claimed less while members benefited from better health and significant savings in the form of numerous perks. Thomas, like countless other members The Telegraph has spoken to, has nothing but praise for Vitality. 'It's been brilliant. I've encouraged other people to sign up because I've been so impressed with it all.' But all of that changed last month when Vitality decided to 'level up' its reward programme. Rather than earning rewards solely for healthy lifestyle choices, the insurance provider introduced a game whereby members would have to find a cartoon dachshund called 'Stanley' hidden behind 16 bushes. The monthly rewards they now earn are dependent on how many 'Stanleys' they find. The disapproval among Vitality's 1.9 million members has been swift. Online message boards reveal an avalanche of complaints about the 'silly game'. Facebook groups show members venting their frustrations and trying to share tips about how to find the hidden dogs. Criticisms range from members saying they feel infantilised to more serious accusations that the game amounts to a form of gambling, and is at odds with the company's aim to reward 'being active, eating healthily and maintaining good mental health'. Vitality strongly disputes the allegation that it amounts to gambling, as members do not stake money while playing. Martyn James, a consumer expert, says while it is not a form of gambling, it is part of a growing trend of 'gamification' – the process of using gameplay to make tasks more attractive and encourage engagement. He says: 'Unless Vitality can demonstrate that the odds show that people are getting the same amount of rewards then it's a smokescreen to hide the fact that benefits have been removed. 'That's before you consider the juvenile factor. It's fine if you are younger and don't mind hunting for a cartoon dog but as a grown adult, I find that quite patronising. I don't mind spinning a wheel every now and then, but you have to question what purpose does this serve?' The Telegraph is aware of numerous members who have written to Vitality to complain, but so far the company has shown no signs of reverting the changes in responses to these letters. Thomas is one such member who has flagged his concerns with Vitality. 'I wondered if it was just me who was getting annoyed but looking online, I thought thank goodness it's not just me. 'My wife and I joined after we sat down with a financial adviser and we were drawn in by a policy that rewarded healthy living. That's why a lot of people join it. 'But with this they have created a childish game which is completely based on luck. There is an unfairness to it all. I can earn 160 points in a month [the maximum] and end up with fewer rewards than someone who has earned 48 points. 'I'd love for them to be transparent. If they need to cut costs and therefore reduce the number of benefits, just be open about that. Equally, if they need to increase costs because of the level of benefits, it's best to be open and transparent with members rather than doing [this] which annoys people.' The changes to the reward programme are complex. Previously, members were able to earn up to 160 points in a month with weekly and monthly rewards available. For example, if members earned 12 points a week, which could be achieved by walking more than 7,000 steps for four days, they could redeem a drink of their choice at Caffe Nero. For 12 points, they could also enjoy a weekly film rental from Rakuten. Earning 48 points in a month unlocked a free cinema ticket at Odeon or Vue, and until January 2024, reaching 160 points every month gave you a free Amazon Prime membership. Under the new system, some health-based points rewards remain. Earning 12 points in a week can be transferred for either a free Caffe Nero drink and 25pc off Itsu food or 50pc off a cinema ticket. But rather than incentivising members to earn as close to the maximum number of points as possible in a month to reach the best rewards, these are all now linked to playing a computer game where luck determines what prizes you earn. As long as a member earns 12 points each week out of a maximum of 40, they are entered into the game where they are shown 16 square tiles known as 'bushes' – behind four of which is a dog. When members open the game, the first bush shakes to reveal where the first dog is hidden. It then leaves members with three chances to find three dogs hidden behind 15 bushes. At the end of the month, if a member finds four dogs, they earn one reward, if they find eight dogs, they earn two prizes and if they find 10 dogs, they earn the maximum of three prizes. David Rowe, a programme manager from Hertfordshire, has reluctantly played the game each week. However, both last month and this month, he has found seven dogs, leaving him one short of collecting two prizes. Márton Balázs, a probability professor at Bristol University, explains there is a good reason why members like Rowe keep falling short of earning two prizes. Balázs has calculated that assuming a member played the game four times in a month and they always find the first dog which the game prompts, they have only got a 13.4pc chance of finding eight dogs. To earn three rewards, equivalent to finding 10 dogs, the odds of winning are even smaller at 0.96pc – giving members a one in 103 chance of winning the maximum prize, although Vitality strongly refutes these calculations. Rowe added: 'I looked up the chances of finding all four dogs and you've got a one in 455 chance. You are almost five times more likely to match three numbers in the National Lottery than find all four dogs in a week on this game,' he says. Rowe, who has been a member for the past eight years and pays £600 annually for his policy, is considering leaving. 'My policy is up for renewal in September. I will investigate changing and see what else is out there. If I can get an insurance policy that is half the price of what I am paying now, I'd think, 'Why would I not do that because that money I'm saving I can just spend on cinema tickets or an Itsu meal instead?'.' Thomas and his wife are also considering the value of their £1,460 annual bill, but he is hopeful that Vitality might yet listen to the rising anger of members. 'I've never questioned leaving before but if things haven't changed by August or September, then I think we'll go elsewhere'. A Vitality spokesman said the scheme continued to offer 'significant value' to consumers. Nick Read, managing director, said: 'The update to the Vitality Programme ensures more customers are taking steps to improve their health, with over 53,000 additional members now more physically active than they previously were. 'The impact of this is transformational – many more people will live in better health for longer. It also continues to offer significant value, over and above the market-leading health and life insurance we provide.'
Daily Mail
28-05-2025
- Entertainment
- Daily Mail
Rebel Wilson shares her diet tips as she enters the last week of her health challenge
Australian star Rebel Wilson has taken to social media to share her latest eating tip as she enters the last week of her 'health challenge'. The 45-year-old actress has been on a weight loss 'kick' since Easter, shedding 1kg over the last five weeks after cutting chocolate and ice cream from her diet. On Wednesday, the Bridesmaids star posted a selfie to show off a 'healthy' evening meal consisting of chicken breast and salad. She also detailed the last week of her challenge, encouraging followers to focus on trying out multiple healthy lifestyle habits. 'Ok, so you delete some things from your life that are unhealthy and pick up some healthy habits,' she explained. From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the DailyMail's new showbiz newsletter to stay in the loop. She added, 'So not just focusing on but trying multiple healthy habits, which will be a struggle. 'I might have to write myself a little checklist on a post it note and make sure I'm trying to do each thing each day. 'But I tell you what, if you can get into a really good groove with all these healthy habits, it can be really great for your physical and mental health and that's really important.' Rebel offered to open up her DM's to followers so that they could update her on their progress. 'I just want you guys to be the healthiest versions of you that you can be,' the actress said as she signed off. 'Congrats to everyone that's been on the challenge. Let's go hard week week six. Let's do it.' It comes after the Pitch Perfect star first launched her health challenge after last month. The Sydney-born star, who dropped more than 36kg (80lb) back in 2021, announced that her latest attempt to change her eating habits resulted in further weight loss. 'My first few days were a bit rough giving up chocolate and ice cream - I wanted it so badly!' she wrote on Instagram in April. 'I didn't have it though! But I did have some moments of weakness and ate a few "unhealthy" things - like chips. 'But we can be perfect! And overall I was eating much healthier than the weeks prior - so I'm proud of myself for that.' The health kick has resulted in a small weight loss for the star. 'I did happen to lose 1kg (2.2lb) last week - which is not the point of the challenge - but it goes to show you how many Easter Eggs I was eating before I started!!' she explained. Rebel initially lost weight after a 'year of health' and some help from Ozempic, and has again cut out sweet treats in a new challenge to amend her eating habits. Six weeks again Rebel encouraged her 11 million followers to join her as she cuts out chocolate and ice cream. It comes after she opened up about her weight loss journey to People in May 2022. When she discussed fertility treatments with a doctor: 'He looked me up and down and said, 'You'd do much better if you were healthier.'' Rebel confessed: 'I was taken aback. I thought, "Oh God, this guy's so rude." He was right. I was carrying around a lot of excess weight.' She reflected at the time, 'It's almost like I didn't think of my own needs. I thought of a future child's needs that really inspired me to get healthier.' Rebel is now mother to two-year-old daughter Royce, who she welcomed via surrogate and co-parents with wife Ramona Agruma. In regards to how she achieved her weight loss, Wilson focused on becoming more active by walking and doing high-intensity interval training (HIIT) with her personal trainer.
