Simple ways to upgrade your health

Did you know that tiniest tweaks to your mundane daily routine can make a big difference to your health? A few simple lifestyle alterations can make a positive change in your life. Here’s how...
Upgrade: Your regular alarm for a natural awakening
People suddenly forced awake have higher blood pressure and heart rates than those allowed to wake up in their own time, a Japanese study has revealed. The sudden noise can trigger the body’s protective ‘fight or flight’ response, increasing stress levels. It’s far better to wake naturally, say, experts. Sleep with your curtains open or use a ‘dawn simulator’ alarm. Psychologists found people who woke using one reported feeling more alert and less tired.
Upgrade: Your manual toothbrush to an electric
Studies show electric toothbrushes are more effective at getting rid of bacteria-laden plaque that causes gum disease and possibly heart disease and strokes. “It’s like using a washing machine to clean clothes versus washing by hand,” explains dental expert Dr. Uchenna Okoye.
Upgrade: Your daily walk for walking to music
Fitness trainer Scott Laidler reckons music is a great motivator and pacesetter for exercise. Studies show keeping pace with 100 beats a minute is best — so your playlist should include Crazy in Love by Beyoncé (99 bpm) working up to Ed Sheeran’s Sing! (121 bpm).
Upgrade: The bathroom scales for a tape measure
Research shows having a waist measurement no bigger than half your height is the key to living longer. Waist circumference is far more important than weight or Body Mass Index (BMI) because it indicates the amount of central fat linked to high cholesterol, diabetes, and heart disease.
Upgrade: Crunches for planks
The plank works the abdominal muscles in the natural braced position and is far more effective than crunches, says Laidler. Support yourself on your forearms and the balls of your feet, bridge up and keep your body in a straight line. Pull your abs in tight and hold for 30-60 seconds.
Upgrade: Low-fat for good fat
Many ‘low-fat’ foods contain added sugars to improve the taste, explains nutritionist Zoe Harcombe. The sugar triggers an insulin release that makes your blood sugar drop, which leaves you feeling hungry. It’s best to eat small portions of full-fat foods as fat takes longer to digest and helps you feel full. Natural fats are in fish, red meat, dairy, avocado, nuts and olive oil.
Upgrade: Sitting at work for standing We spend around 50-70% of our time sitting down, yet standing for three hours a day is as good for you as running 10 marathons a year, claims Dr. Mike Loosemore, consultant in exercise medicine. Studies show sitting for long periods can contribute to extra weight gain.
Upgrade: Shop salad dressing for homemade
“Shop-bought salad dressing contains additives, sugar and low quality, refined vegetable oil,” explains Marlow. “Make your own with virgin cold-pressed olive oil, lemon juice, and some apple cider vinegar.”
Upgrade: Choose a mineral sunscreen over a chemical one
Chemical sunscreen acts like a sponge, absorbing UV rays and dissolving them while mineral sunscreen reflects radiation like a mirror. Physical blockers contain ingredients like zinc oxide and titanium dioxide that offer better protection against UV radiation,” explains dermatologist Dr. Noor Almaani.
Upgrade: Suck don’t sip
Soft drinks, from juices and smoothies to fizzy ones, are extremely acidic and can damage tooth enamel. Dental care experts recommend only drinking them at mealtimes — and using a straw to reduce contact with the teeth.
Upgrade: Use 12, not 10 point font
Change the font size on your computer screen to 12 points. Anything smaller raises the risk of eye strain.
Upgrade: Use the hook not the floor for bags in loos
A study found 20% of handbags swabbed had more germs than the average toilet flush. Leather handbags are worst because the spongy material is a perfect breeding ground. Avoid putting your bag on the ground in public loos — use the hook on the back of the door. And use anti-bacterial wipes to clean the bottom and handles.
Upgrade: Use non-biological powders instead of biological
Non-biological powders contain bleach to clean and disinfect while biological powders and liquid detergents rely on enzymes (naturally occurring proteins from micro-organisms) to digest and rinse away compounds that makeup dirt. Studies show this isn’t as effective at removing disease-causing bugs. And detergent powders containing bleach will reduce mold and bacteria in your machine — helping it last longer.
Upgrade: Ditch paraffin wax candles for soy wax candles
Many cheap scented candles produce emissions laced with almost as many toxins as cigarette smoke. Opt for soy-based candles or those made from beeswax.
Upgrade: Choose the first — not middle — loo cubicle
US investigators who swabbed public toilets found the cubicle nearest the entrance is the cleanest, probably because most people avoid using it. So, the next time you’re in a public place, use the first stall and avoid the middle ones as much as you can.
— Daily Mirror

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