5 Lifestyle Changes You Should Do in 2020 | Lifebru
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5 Lifestyle Changes You Should Do in 2020

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Doing various lifestyle changes can be difficult especially when you attempt to initiate huge modifications that merely remain unfulfilled over time. Experts assert that planning small changes is more practical and achievable in real life.

Drink more water

The regular intake of water provides a multitude of benefits. Water helps reduce the frequency of migraines; it helps slow down aging; it aids in digestion; it assists in weight loss, among others. Drinking 6 to 8 glasses of water each day provides you with more energy, enabling you to manage the daily grind.

Go for daily walks

We all know that exercise helps keep us healthy, as well. However, not everyone has the time—or inclination—to start a rigorous and time-consuming exercise routine. Nonetheless, you can still keep yourself healthy by taking daily walks. You can start by taking a walk after you get up from bed each day and then do another round when you get home from work in the afternoon. If you are working from home, take several breaks and walk in your front yard or garden for a few minutes each time.

Begin writing a gratitude journal

Stress gets accumulated due to the many upheavals of daily life. There is a lot to complain about and work can become too stressful at times. You should know, though, that stress and worry can be debilitating to your health. Starting a gratitude diary allows you to destress yourself, realize how blessed you are, and allow catharsis to unfold.

Do a few minutes of reflection and meditation

Because you tend to be so busy each day, you forget to find time to reassess all the things that you are already blessed with. Worries are everyday facts of living. However, you do not have to dwell on them all the time. Find a few minutes to reflect upon the good things in life. Stay still and silent for a bit. Listen to the birds and smell some flowers if you can.

Ask for help when you need it

The funny thing about most people is that it is considered a crime to ask help from others. Most people think that admitting the need for help is tantamount to admitting weakness—a terrible blunder for one’s dignity. However, it is essential to remember that no one’s perfect and that a lot of us need assistance from time to time. Learning to lower yourself and admit the need for aid ultimately lightens your soul—and even helps you learn the virtue of humility.

In essence

It is necessary to plan some changes in your life. These changes can help lighten your everyday burden and eventually welcome more positivity in the different aspects of your existence. However, you should start with doing small modifications. Keeping them small allows you to easily fulfill them because big goals tend to be too difficult especially when you’re too busy trying to keep up with the daily hustle and bustle. Also, laugh a little. Accept your frailty and be at peace with the world.    

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Rapid Weight Loss and Healthy Living to Prevent Diabetes

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A new international study asserts that the best way to prevent diabetes is through maintaining healthy eating, doing regular physical activity, and promoting fast weight loss. Stopping the deadly and prevalent occurrence of diabetes is a major issue all across the world. While numerous lifestyle transitions proclaim a successful prevention of type 2 diabetes, new research stresses the significance of maintaining an overall healthy lifestyle.

To highlight the importance of observing World Diabetes Day, the PREVIEW (PREVention of diabetes through lifestyle Intervention and population studies in Europe and around the World) project points out its recent findings. The study did a comparison between a high-protein-and-low-sugar diet and a moderate-protein-and-moderate-sugar diet in relation to the maintenance of weight and the prevention of diabetes. Combining these two diets with either high-intensity and moderate-intensity exercise was also looked into.

Jennie Brand-Miller, Co-author and Professor of Human Nutrition at the University of Sydney’s Charles Perkins Centre, explains that the study provided significant results in connection to the lifestyle modifications that can possibly help people who have the predisposition to develop type 2 diabetes. She points out that there is, indeed, a better way to prevent diabetes.

“Overwhelmingly, participants who lost eight percent or more of their body weight in eight weeks and went on to complete the trial, did not develop diabetes within three years despite regaining some weight,” Brand-Miller stresses.

To prevent diabetes, the research was conducted in a span of three years in several countries simultaneously: Australia, Denmark, Spain, Finland, the Netherlands, Bulgaria, the UK, and New Zealand. The participants went through an eight-week weight reduction stage followed by a three-year weight preservation stage.

To achieve the required eight percent weight loss, the 2,326 participants, who were aged 25-70, had to follow several meal replacements. At the end of the said study, about 97% of the participants were able to maintain satisfactory weight loss. They were also able to prevent diabetes development.

“The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study,” Brand-Miller points out as she reiterates the necessity of maintaining a healthy lifestyle to prevent diabetes especially among those who are predisposed with the condition.

She highlights that there was no significant difference observed between the two diet categories or even between the two exercise intensity categories. Brand-Miller, however, notes that fewer participants who belonged in the high-protein diet category had normal sugar levels. In addition, she mentions that further research may provide better insight into the role of weight loss in the prevention of type 2 diabetes.

Nevertheless, the PREVIEW study provides crucial findings to help prevent diabetes occurrence as the prevalence of this disease is proving to be extensively worrisome. “We believe this approach has been more successful in reducing the risk of type 2 diabetes than any previous diabetes prevention study and represents a significant clinical advance in the treatment of pre-diabetes,” she adds.

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Infant’s DNA Development Highly Linked to Mothers’ Lifestyle Changes

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Scientists are looking into the effects of high sugar consumption among mothers suffering from gestational diabetes mellitus (GDM) in their infants’ DNA. The rapid rise in numbers of mothers going through GDM is parallel to the increase of obesity among women. This, then, heightens the risk of pregnancy and birth complications correlated to the possibility of disease during their children’s later years.

Increased glucose levels in gestating women can mean triggering epigenetic alterations in the infants’ DNA which may, then, result in unfavorable health for the baby. Experts from King’s College London and the University of Southampton analyzed data collated from 550 pregnant mothers and their offspring via the UK Pregnancies Better Eating and Activity Trial (UPBEAT). The research aims to promote better diet and increased physical activity among pregnant women in the UK.

As compared to the team’s control group who were not made to do any lifestyle modifications, the women were asked to alter their dietary intake and increase physical activity. As a result, these mothers gained less weight and were considered healthier metabolically. The same results manifested that increased glucose levels and the presence of GDM in mothers significantly correlated with the alterations in the pattern and levels of various functions of the infants’ DNA. Also, they discovered that the provided intervention, diet- and exercise-wise, among mothers decreased such methylation modifications in the infants.

According to Karen Lillycrop, a professor of Epigenetics at the University of Southampton, the results of the trial provide an important link between the infants’ DNA and the mothers’ lifestyle choices. “These are very encouraging finding and further studies are now needed to establish whether reducing these epigenetic changes through a healthier lifestyle during pregnancy are accompanied by improved health outcomes for the children in later life,” she comments.

“[W]e have known for some time that children of mothers who had gestational diabetes are a greater risk of obesity and poor control of glucose; this new research implies that epigenetic pathways could be involved,” shares Lucilla Poston, prime investigator of the trial at King’s College London and Tommy’s Chair of Maternal and Fetal Health.

The UPBEAT trial provides us with relevant guidelines that may further improve infants’ DNA development. Its data significantly suggests the necessity of maintaining a diet that is filled with low glucose content and the need for regular exercise. Pregnant mothers—and women planning on becoming pregnant soon—must bear in mind that these factors are highly essential to lower the risk of GDM and promote better health for their children later in life.

“Obesity during pregnancy can have lifelong negative impacts on mother and baby — so one of the best things mums can do is to improve their health, including their weight, before embarking on a pregnancy. However, this study shows that mums who are overweight and their babies can still benefit from adopting a healthy diet while pregnant. All mums-to-be need access to healthy eating advice, and those who are overweight should be given non-judgmental practical support and encouragement to eat healthily during pregnancy,” asserts Jane Brewin, Tommy’s chief executive. Indeed, infants’ DNA is strongly impacted by women’s lifestyle choices.

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Health Benefits of Finding Perfect Rental & Perfect Roommate

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If you have recently moved to one of the metropolises like LA, NYC, for a job or education, you must know how tedious the room hunting process can get. The entire journey of finding that one perfect rental that fits all your needs and a roommate who becomes your best buddy is a dream come true. Most of you would keep going until you attain this balance in life, while most others give up on the process and accept what they get. Most of them even end up living alone or living in a place that is just a choice after too many compromises. Also, when you dive into this pool of settlements, you miss out on many health benefits you could have otherwise redeemed by finding the right rental and a roommate.

Yes, you heard that right. You have been missing out on tons of health benefits if you haven’t found the perfect rental that you can call a home or a roommate that is your best buddy.

Before we jump into the health benefits that would somehow make your life easier, you must know how to avail these. All you have to do is find trustworthy online platforms that will help you find a perfect roommate or perfect room rentals from the comfort of your couch.

Why these? Because they save a lot of your time and money and are the most convenient options in pandemic times.

Rent a room that gives you peace of mind.  Image Source: Canva

Now, let us explore some of the health benefits you would land up with a perfect rental, and even when you rent out a room to a perfect roommate:

  1. Mental Health that ‘tops the charts’: When you find the perfect room rental that somehow grows on you as a home, you automatically start having a productive and enthusiastic life. The place makes you happy. You are full of peace, and it becomes a regular habit. Your mind does not bother over any compromises as you have all that you need. You feel less stressed and more active. When you find a roommate as you rent out rooms online, you avail of similar health benefits. There is no financial burden about the rent as you share the rent now. It’s no secret that lack of money is a significant reason for stress nowadays. Hence, you leave behind a substantial stress pill that you would have to gulp down if you did not have a roommate.
Find a roommate who vibes with your kind of crazy.  Image Source: Canva
  • Healthy Food Habits: Without a perfect rental or a roommate, you might end up stressed or lonely. You would not have the money, motivation, or the ability to prepare food. This might lead to you having unhealthy food as that’s your natural stress response. When you find the perfect rental or rent out rooms to find a roommate, it unlocks your healthy options. You start eating healthy. You are less likely to choose the food that’s bad for you. You would come home to have meals cooked at home rather than gobbling those fatty restaurant meals. The chances of you getting sick will surely bite the dust.
Eating at home with your roommate.  Image Source: Canva
  • Great Sleep Habits: When you rent out rooms of your abode to find the perfect roommate, you also might end up having healthy sleep habits. Wondering why? When you are lonely, you are bothered by too many things. Thoughts might keep you awake at night, and that will, in turn, affect your work life in the mornings. Also, when you live in a rental that does not make you happy about it, you end up in a lot of clutter. The room is messed up, and a messed up room is undoubtedly not a great place to sleep. But, once you find a roommate and a perfect rental, everything gets easier. You keep the room clean, and you attain mental peace. It’s always easier to cruise down to sleep town if your mind is at leisure. All of this, in turn, will have significant effects on your overall health.
Roommates sleeping peacefully.  Image Source: Canva
  • You are full of life: You would never feel alone and isolated as you have a roommate ready for gossip at home. You end up further decorating your rental even without even bothering the landlord for assistance. You might socialize with people, attend events, or do things together with your roommate. You guys might end up traveling over the weekend to escape the hustle of the city, which in turn will lead to mental peace and content. You might even start going to the gym or a run every day with your roommate. There are numerous benefits, and can simply rent out rooms online to find your ideal roommate. You will be exposed to several potential roommates, and one of them might be the roommate of your dreams!

It’s no doubt that striking the right balance between a perfect roommate and an ideal rental can be a bridge too far. But it’s not impossible. With all these health benefits, you surely would not want to give up on striking that balance. So what are you waiting for? Redeem them before one more day of your life goes down the drain.

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