7 habits that doctors advise to practice daily

We all have a daily routine, but if you are looking for a healthy routine, here are 7 simple daily health tips, shared by the most famous doctors with the British Daily Mail.

Take a cold shower

During the last 30 seconds of showering, you should switch the water temperature to a cold one. It is true that this takes some courage, especially in the cold times of the year, but the evidence will be convincing for you.

One study published in the journal PLOS One in 2016, involving more than 3,000 people, found that those who took cold showers (for 30, 60, or 90 seconds) had 29 percent fewer sick leave compared to people who stuck to the usual temperature. .

And the cold shower group felt they had a better quality of life and less anxiety. Cold water stimulates immune cells and increases levels of feel-good chemicals like endorphins.

But if you have a heart condition, see your doctor first.

Eat vegetables with breakfast

Plants provide us with protective compounds that we can’t get from anything else in our diet, and multiple studies show that a diet rich in vegetables can lead to a longer, healthier life.

coffee delay

The energy you get from caffeine binds to a chemical in the body, adenosine, which plays a role in the wake/sleep cycle. To ensure you get the best caffeine boost, delay your first coffee until mid-day.

And be aware that levels of the stress hormone cortisol tend to peak when you wake up, and adding caffeine can raise them even further, so waiting a few hours for the cortisol peak to subside may help avoid the anxiety-inducing effects of drinking caffeine.

olive oil

When frying, roasting, or preparing salad dressings, use extra virgin olive oil.

Olive oil is high in antioxidants linked to a lower risk of heart disease, type 2 diabetes, neurodegenerative diseases like dementia, and more.

It has been proven that people who eat olive oil (more than half a tablespoon per day) have lower rates of heart disease and cancer.

And while some people fear that cooking at high temperatures will break down extra virgin olive oil into potentially harmful compounds, we have to say that this is a myth.

Research in 2018 showed that high-quality extra virgin olive oil was actually more stable for home cooking (at about 180°C) than other oils including sunflower, as its abundance of antioxidants stops the fat.

Eat legumes

Research shows that eating legumes, especially beans, lentils and chickpeas, on most days will help you live longer.

A study published in the Asia Pacific Journal of Clinical Nutrition in 2004 sums it up in its headline: “Legumes: The most important dietary predictor of survival in older adults of different races.” Among their many benefits, legumes provide gut microbes with the type of prebiotic fiber that they love. to feed on.

And as you know, gut microbes are now associated with a range of health benefits, including mental health and weight control. Taking them regularly will reduce any bloating and flatulence they may cause, as your intestines get used to them.

Dark chocolate

After lunch, eat two squares of dark chocolate. A study published last year in the European Journal of Epidemiology found that people who ate 12 grams of chocolate per day, nearly two squares, were less likely to die from various diseases. Plant flavonoids are thought to be Cocoa is anti-inflammatory (inflammation is known to contribute to many common ailments).

Mental clarity

Before you go to bed, practice clearing your mind for 10 minutes, and studies show that quieting your excitatory neurotransmission (when you have a lot of thoughts racing through your mind) can extend your life.