4 Surprising Health Truths You Should Know
Sometimes it's the things we least expect that can make the biggest difference in our health. Here are ways to boost your well-being.
By Jacqueline Riedel, DO, Family Medicine Physician — Virtua Primary Care
Sometimes it’s the things we least expect that can make the biggest difference. These health truths may change the way you think about your daily habits—and they’ll definitely give you a boost toward feeling your best.
1. Sitting is sabotaging your wellness.
Desk job? Your body probably has some choice words for you.
Sitting for hours is linked to poor cardiovascular health, including high blood pressure, cholesterol, and blood sugar, as well as vein issues, diabetes, and weight gain. It also places strain on your spine. Excessive sitting compresses the discs in your back and leads to aches and stiffness.
If you can, it's best to use an ergonomic office chair or a standing desk. But no matter your setup, tweaking your routine can help. Follow these tips:
- Stand and reset. At least once an hour, get up out of your chair and walk around for five or 10 minutes.
- Stay loose. Shrug and rotate your shoulders every now and then. Don't let them hunch forward or lift toward your ears.
- Watch your posture. Sit with your feet flat on the floor, shoulders relaxed, and lower back supported.
2. Bathroom breaks aren't breaks.
When you are in the loo, scrolling or posting on your phone might seem harmless. However, experts say that staying put for more than 10 minutes adds unnecessary pressure, which can lead to hemorrhoids, weakened pelvic muscles, or a rectal prolapse. If you're spending extra time because you're constipated, add fiber to your diet and drink more fluids. Regular physical activity, such as walking or yoga, will keep things moving smoothly, too.
3. Ultra-processed foods are addictive.
That salty, crunchy snack you can't stop eating? It's designed to hook you. Many junk foods are engineered to be addictive, hitting your brain's reward center like a jackpot. But overindulging puts you at higher risk for serious health issues like heart disease and diabetes.
To avoid ultra-processed foods, steer clear of fatty fast food. And when you're at the grocery store, always check the label. A long ingredient list filled with unrecognizable words is a big red flag. Try to stick with whole fruits or vegetables to satisfy the craving for crunch.
4. Skipping sunscreen is like hitting fast-forward on aging.
You might love the sun, but it doesn't love your skin back. UV rays cause premature wrinkles and spots. Even on cloudy days, skipping sunscreen can speed up the aging process. A consistent SPF habit using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher protects against skin cancer and keeps you looking younger, too. And don't forget to reapply every two hours, or more frequently if you've been swimming.
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