Five tips to improve your health, according to the latest studies

There is no doubt that in 2019 we will continue listening to the same nutritional hoaxes as last year.

In 2017, the industry related to health and well-being reached a value of 4.2 billion dollars, a figure that it aims to increase at the expense of selling products such as lollipops that eliminate appetite and activated carbon.


With this in mind, the beginning of the year is a good time to review the latest research in health. In this way, you may be interested in knowing the most recommended habits (yes, based on evidence) that you can follow in 2019 so that your health does not suffer.

1. Eat more fruit and vegetables
During the past year, there was an increase in the number of people who adopted vegan and plant-based diets. Experts are still investigating whether a completely vegan lifestyle is the best option for our long-term health, but it is clear that eating lots of fruit and vegetables is extremely beneficial for our body.

One area of   great interest for research is the impact of diet on the functioning of the brain. A meta-analysis published in 2018 reliably demonstrated that for every 100 grams of fruit or vegetable consumed, the risk of suffering depression is reduced by 3%.

Over the past two years, there has also been a growing interest in the role of polyphenols (especially flavonoids) in our general health. These phytochemicals are found naturally in fruits and vegetables and ensure that the plant enjoys good health.

Unlike with vitamins, polyphenols are not essential for our health, but they help prevent diseases and maintain the proper functioning of our bodies. In addition, it is thought that they are very beneficial for the immune system and that they have an anti-inflammatory effect. This means that they can play an important role in the prevention of numerous diseases, among which are diabetes, cancer, neurodegenerative disorders and cardiovascular accidents.

2. Avoid sedentary lifestyle
Studies show that exercise not only helps us reduce our waistline, helping to balance between calorie intake and burning them in our daily activities. There is also evidence to show that being physically active reduces the risk of colon, uterus and breast cancer.

It is believed that this is due to the evolution of the hormonal profiles of those who exercise regularly. The evidence points, likewise, to the fact that exercise helps enormously to improve our mental health.

When a new year begins it is common to think about the need to sign up for the gym, work to have a significant abs and follow a program of exhausting training, when the truth is that anything that makes you get off the couch will do wonders for your health. In short: the less time you spend sitting, the better.

3. Sleep more (but not too much)
In 2018, several interesting advances were made in the investigation of the link between the amount of sleep and its influence on health. We know that sleeping too little or doing too much increases the risk of heart disease, diabetes and obesity. A healthy adult needs to sleep between six and nine hours each day.

New research has revealed how changes in lifestyle can help to extend a person's sleep hours, and how a better quality sleep could improve eating habits. The same study states that lack of sleep can cause an excessive craving for high calorie food and consume 400 calories more than necessary throughout the day.

4. Manage stress
Modern life can generate great stress, which produces a huge negative effect on our health. That is why it is important that, whatever your plans to improve your health, do not add a greater stress load to the one you already support.

Implement a stress management plan that includes an understanding of the causes and a strategy to reduce your hormonal response.

5. Drink more water
Did you know that reducing your hydration by 1% can affect your ability to concentrate? Everyone knows that drinking water is very beneficial, so if we forget to drink because of the bustle of a hard day and we lose a small part of the recommended hydration, our performance may be affected and we may suffer a greater degree of stress.

Make sure you always carry a reusable water bottle with you and make sure your urine is a light color. And, of course, do not be tempted to add lemon to water (lemon juice is more harmful to tooth enamel than Coca-Cola).

Finally, instead of focusing on just one aspect, try to pay attention to your overall well-being. A strict diet can cause stress when you do not find the products with which to carry it out, and an exercise plan that requires you to wake up every morning at 5:00 AM will reduce its potential benefits due to the negative health effects that can be generated. effort.

In addition, as the research shows, being tired and stressed makes eating healthy much more complicated.

Therefore, forget to follow a diet too strict or a demanding daily physical routine and pursue minor but achievable goals. Soon it will begin to reap its fruits.