5 Simple, Study Supported Health Tips

Staying healthy and focused sometimes consists of so many overwhelming recommendations you just might stop before you start. Sure, a sensible diet and adequate exercise are essential but these 5 simple, study supported health tips bring new science to the table showing significant results you can easily implement into your life.

Antioxidant Stir Fry

Believe it or not, stir frying your vegetables in extra virgin olive oil (EVOO) actually increases antioxidant formation.

In a study published in Phys.Org it was concluded that,

“When the phenolic content of the raw vegetable is high, the total content of phenols [antioxidant properties] is increased even more if EVOO is used in the process, and boiling doesn’t affect the final concentration. Therefore, we must stress that frying and sautéing conserve and enhance the phenolic composition.”

Professor Cristina Samaniego Sánchez, one of the study’s authors commented,

“Olive oil transfers health-boosting compounds not present in raw vegetables,”

So, before you boil or deep fry, cook your vegetables in a simple wok with good, fresh extra virgin olive oil. Add spices to taste and your meal goes from adequate to excellent.

Cheer Up with a Plant

It’s easy to get the blues in a world that sometimes seems turned upside down. This is why experts suggest placing a plant on your desk. Plants scattered around an office setting increase mood and even productivity.

Researchers from The University of Exeter (England) studied how simple placement of plants can create a more positive workplace. According to Kenneth Freeman, Head of Innovation at the interior landscaping company Ambius which took part in the study,

“We know from previous studies that plants can lower physiological stress, increase attention span and improve well-being. But this is the first long term experiment carried out in a real-life situation which shows that bringing plants into offices can improve well-being and make people feel happier at work.”

The 5 best office plants that are easy to manage and thrive in an office setting are:

• Spider Plant
• Lemon Balm
• Philodendron
• Peace Lily
• Golden Pothos

Climb Instead

Anytime you get a chance to take the stairs instead of an elevator you could be adding more brain power to your health.

In a study by Concordia University’s Montreal-based PERFORM Centre, published in the journal Neurobiology of Aging, it was found that in addition to extended education, Shape reports that,

“Climbing just one additional flight of stairs each day for a year can shave 0.58 years off your brain age.”

According to the report,

“researchers used magnetic resonance imaging (MRI) to examine the volume of grey matter in the brains of 331 healthy adults ranging in age from 19 to 79 and determine a physiologically based age estimate. They then compared brain volume to the participants’ reported number of flights of stairs climbed and found that the more flights of stairs a person climbs, the “younger” their brain’s age will be.”

So, next chance you get, take your time and climb.

Shut the Tube and Chew

Watching television while you eat is a distraction that may be adding pounds to your waist. Known as “The Crunch Effect” researchers at Brigham Young University (BYU) and Colorado State University conducted a study which found that the noise you make while eating can significantly affect how much you eat. Therefore, a diversion such as television or loud music masks these sounds and may cause you to shovel more food than you need. It is one of the first studies that addresses something researchers have ignored, sound cues.

According to one study author, Ryan Elder, assistant professor of marketing at BYU’s Marriott School of Management,

“When you mask the sound of consumption, like when you watch TV while eating, you take away one of those senses and it may cause you to eat more than you would normally, The effects many not seem huge—one less pretzel—but over the course of a week, month, or year, it could really add up.”

Next time you eat, shut the television and concentrate on chewing.

Fight Depression, Do Good

The World Health Organization (WHO) reports that, “Depression is a common mental disorder. Globally, more than 300 million people of all ages suffer from depression.” As a result Big Pharma keeps many of these people medicated. Although some of those on anti-depressants truly need it, many may be able to fight depression by doing good.

Published in the journal Emotion,  assistant Professor of Swansee University Katherine Nelson-Coffey conducted a study “which has proven that performing acts of kindness can have powerful effects on our subjective well-being and overall happiness.”

Participants were divided into several groups including:

• Performing random acts of kindness for themselves (shopping or enjoying a favorite hobby)
• Performing acts of kindness for others (visiting the elderly or helping someone carry groceries)
• Performing acts of kindness to improve the world (such as recycling or donating to charity)

The results showed that, “Only participants who engaged in prosocial behavior demonstrated improvements in psychological flourishing.”

If you feel down, push yourself into some selfless, random acts of kindness and you may snap out of it much faster and healthier than a pill can take you there.

Try these 5 simple, study supported health tips for an easy way to improve your world for overall, optimal health.