HEALTHY HACKS FROM HEAD TO TOE

SCIENCE-BASED TIPS WITH BIG BENEFITS FOR YOUR WHOLE BODY

HEART

Take a Bath You already know that following a Mediterranean-style diet (healthy fats, whole grains, fruits, veggies, nuts and seeds) and getting enough exercise and sleep will do wonders for the heart. But there’s also evidence that a soak in the tub can help too—warm water causes your blood vessels to dilate, which lowers blood pressure. Plus, it’s relaxing. One study in the journal Heart analyzed the bathing habits of 30,000 people in Japan for more than 20 years and found that those who took baths every day reduced their risk of cardiovascular disease by 28 percent and stroke by 26 percent compared to those who took two or fewer per week.

LUNGS

Breathe Easy It’s estimated that about

30-50 percent of adults breathe through their mouth, not a great habit to have, say the experts at Cleveland Clinic. Not only does breathing through the nose filter out debris like allergens, pollution and even small insects (thanks to those tiny hairs called cilia), it also keeps the air moist and warm, a necessity for the lungs and throat. Another simple tip: Diaphragmatic breathing exercises, which fully engage the stomach, abs and diaphragm (a big breathing muscle below your lungs), can help increase lung function.

MIND

Challenge Your Body The brains of people who exercise regularly shrink less with age, found researchers from Columbia University. Physical activity (including walking, gardening, hiking or dancing) is not only associated with decreased risk of memory loss, but also with high cognitive function. What else does science say? Learning a new skill ( bonus points if it gets you moving) is known to help keep the aging mind sharp.

GUT

Keep It Diverse Your gut microbiome—a complex community of bacteria in your intestines— can have a big impact on your body by breaking down food to keep you regular, controlling blood sugar and blood fats, decreasing inflammation and increasing immunity. So how can you nurture it? A Stanford University study found that people who ate fermented foods ( like yogurt, sauerkraut or kimchi) for 10 weeks increased the diversity of their gut microbiome, important for a longer, healthier life. And when the American Gut Project analyzed the stools of 10,000 people, they found that eating a wide variety of produce in a week also promoted gut health.