Moderate alcohol intake, which was measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. "Healthy" here meant never having smoked.ĥ. Smoking, well, there is no healthy amount of smoking. Healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9.Ĥ. Healthy physical activity level, which was measured as at least 30 minutes per day of moderate to vigorous activity daily.ģ. Healthy diet, which was calculated and rated based on the reported intake of healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and sodium.Ģ. Here is how these healthy habits were defined and measured:ġ. These five areas were chosen because prior studies have shown them to have a large impact on risk of premature death. The researchers looked at NHS and HPFS data on diet, physical activity, body weight, smoking, and alcohol consumption that had been collected from regularly administered, validated questionnaires. This is over 120,000 participants, 34 years of data for women, and 28 years of data for men. The HPFS included over 40,000 men and followed them from 1986 to 2014. The NHS included over 78,000 women and followed them from 1980 to 2014. This means that they had data on a huge number of people over a very long period of time. Chan School of Public Health conducted a massive study of the impact of health habits on life expectancy, using data from the well-known Nurses' Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). Maybe those of us in healthcare have been looking at it all wrong, for too long. Your well-being does not only rely on performance but also on pleasure and being at ease.How is it that the United States spends the most money on healthcare, and yet still has the one of the lowest life expectancies of all developed nations? (To be specific: $9,400 per capita, 79 years, and 31st.) Don’t forget to play, have fun, be creative and don’t take yourself too serious. Science shows that gratitude, even for the smallest things, lowers anxiety and has very positive impact on our mental health.Ģ3. Support people who can do nothing for you. Walking barefoot on grass or touching trees in an extra special exercise for immediate grounding and calm.Ģ1. There is nothing more grounding and nourishing than being in nature, close to flowing waters or in the woods. Go to therapy or take coaching to work through the topics most relevant for you.Ģ0. It declutters your mind, and has positive effects on your mental health. Be the kind of person that you would like to be surrounded by.ġ9. Surround yourself with people who inspire you, who you can rely on, who you can trust, and who make you feel good about yourself. You’ll be surprised how much more mental energy you’ll have.ġ8. Take regular breaks not just from your work, but also from social media and from reading the news. No matter how you do it and what kind of meditation you choose. Meditate daily, even if it’s just 5 minutes to start with. De-stress your life by planning ahead, instead of keeping things up in the air till the very last minute.ġ6. Know (or learn) how to prioritize your goals and set the right boundaries in order not to waste your energy unnecessarily on distractions.ġ5. Once it’s out of your mind and written down, it will be easier to structure, keep track and to remember.ġ4. Organize your mind, write things down in form of to do-lists, goals-lists, create vision boards and wish-lists. Your body clock adapt to this routine and you’ll see results in better performance and well-being.ġ3. Whenever possible try to adapt a routine to go to bed each day at the same time and wake up each day at the same time. Have regular health check-ups and optimize your vitamin intake twice a year.ġ2. Your eyesight, your energy and your brain will thank you.ġ1. While you do look at screens, wear blue-light blocking glasses.
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