5 Easy Health Tweaks from Dr. Oz
The reason diets don't work, Dr. Oz says, is because they are based on willpower. If you're rummaging in the fridge at 10 p.m. on a Sunday, anxious about work Monday, there is no way (no way!) you will say no to a chocolate bar. But if there is no chocolate bar nearby, you can't do something you'll later regret. To make sure your pantry is filled with healthy items, go grocery shopping when you're satiated, level-headed and rational. You'll thank yourself later.
2. Never Eat on an Empty Stomach
When we're hungry, our body secretes the hormone ghrelin to indicate hunger. When ghrelin is high, says Dr. Oz, we'll eat until we're not hungry. Problem is, it takes about 30 minutes for the levels to come down, and in 30 minutes, we might have consumed three meals worth of food. Having a small, healthy snack a half hour before meals can significantly prevent overeating and keep you healthy. (If you just can't lose the weight...learn the healthy way to snack)
3. Work Your Muscles
If you take a few minutes every day to do resistance training, says Dr. Oz, you can maintain muscle mass and prevent osteoporosis. More muscle mass equals better quality of life as you age, especially after menopause. And remember, the most important thing you can do while exercising is push yourself. (If Dr. Oz jogs for nine minutes, he'll sprint for one, he says.) Interval training will help you live longer. Ready to get started? Here's a tested 10-minute workout
4. Learn The Right Way to Take a Deep Breath
Stress can significantly affect your health, says Dr. Oz. You've probably heard the saying, "Just breathe," but that advice won't actually help if you're doing it wrong. Make sure that when you breathe in, your belly button goes out, and that when you breathe out, it pulls back in to your spine. Feel your lungs filling with air, and then feel yourself letting go. If you're frazzled, Dr. Oz has 7 more ways to reduce stress
5. Get on a Sleep Schedule
Sleep is important, but it's deep sleep that's crucial, says Dr. Oz. If you're having trouble getting enough deep sleep, he says, try wearing loose clothing, using ambient noise, sleeping in a cool room and relaxing for a half hour beforehand (that means no TV or computer!). This routine will prepare your body for rest. Then, try to wake up at the same time every day to get your body on a clock. Still can't sleep? We've got 6 ways to get quality rest, quickly and easily.
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