Category: Food

If you’re an avid user of skincare products or if you regularly do grocery shopping, chances are that you’ve heard the buzzword “antioxidant” as a selling point for various health-centered products. 

Antioxidants are indeed a necessity for our bodies and the hype around them is justified. However, there exists two types of antioxidants in the market: natural and synthetic. Synthetic antioxidants are those commonly found in processed food to prevent deterioration, which prolongs the shelf life of these foods.^[1]  Therefore, these synthetic antioxidants, by association with processed food, aren’t healthy. Sometimes, manufacturers will claim that their product is packed with antioxidants and are thus healthy – even though it’s high in saturated fats, sugars, and sodium!

Your body also produces its own antioxidants which are called endogenous antioxidants. But due to the rise of toxic pollutants in our environment, these natural defenses may not be enough to protect you from harm.^[2]

After endogenous antioxidants, natural antioxidants are the next best supply of free radical fighters. These are the antioxidants that can be obtained from nature – fruits, vegetables, nuts, berries, and the like are abundant in antioxidant compounds.

And the best thing about them is that they’re packed with other nutrients aside from antioxidants, which will provide you with well-rounded nourishment. 

But first, let’s learn how exactly antioxidants benefit our health.

The Benefits of Antioxidants

The main role of antioxidants – and what it’s known best for – is to protect your cells from harmful free radicals. 

Free radicals are the unstable molecules that are a result of oxidation, the process wherein oxygen is metabolized. This oxidation process if further accelerated by stress, cigarette smoking, alcohol, sunlight, pollution, and other environmental factors.

These free radicals steal electrons from other molecules in your body, damaging your cells and their DNA. The body can only tolerate free radicals up to a certain point – over time, an excess of free radicals can lead to irreversible damage and diseases, including cancer.

By supplementing yourself with antioxidants, you’re providing your body with the defense it needs to protect itself against life-threatening diseases. In one study, it was found that diets that are composed of antioxidant rich fruits and vegetables are linked to longevity and a lower risk of cancer, heart disease, and strokes.^[3] 

Due to its protective effects on your cells, antioxidants also have anti-aging effects. For those who seek to preserve their youth, antioxidants are your best friend. A review article from 2010 showed that antioxidants such as ascorbic acid, tocopherols, and polyphenols are able to protect the skin from UV-induced skin aging.^[4]

10 Organic Foods That Are Great Sources of Antioxidants

Some processed foods may market themselves with synthetic antioxidant additives, but nothing beats the real and organic sources. 

For your long-term health, here are some foods rich in antioxidants that you can easily incorporate in your diet.

1. Blueberries

A common ingredient in desserts and yogurt bowls, blueberries are in fact a superfood loaded with antioxidants. In fact, blueberries contain the most antioxidants among fruits and vegetables at 9.2mmol per 100grams.^[5]

The main antioxidant compounds that can be found in blueberries are called flavonoids. Out of all these flavonoids, anthocyanins are believed to contribute the most to the blueberries’ benefits. The anthocyanins in blueberries are linked throughout various epidemiological studies to a reduced risk of cardiovascular diseases, death, type-2 diabetes, as well as improved weight maintenance and neuroprotection.^[6]

Another notable healthful aspect of blueberries is the capability to reduce inflammation, which helps protect the cardiovascular system and glucoregulatory functions. This protects you from developing chronic inflammation and the health problems that arise from it.^[6]

While they’re most commonly enjoyed as a dessert topping, the best way to consume blueberries is by eating them raw. They’re also delicious this way, as the berries themselves are already flavorful. Combined with other berries and nuts, you can eat them as a snack instead of unhealthy junk food. 

2. Dark Chocolate

Chocolate lovers, rejoice! If you can’t let go of your favorite milk chocolate bars, it’s time to switch to the healthier variant – dark chocolate. They might taste slightly bitter, but this is only because they contain higher amounts of cocoa, where the majority of chocolate’s nutritional value comes from.

Cocoa contains even more flavanols than fruits and vegetables, and dark chocolate has an average of 15mmol of antioxidants per 100grams.^[7]  

The flavanols in dark chocolate have been found to promote blood flow and therefore stabilizing blood pressure. The flavanols are able to stimulate the endothelium (arterial lining) to produce nitric oxide, which relaxes the arteries, lowering the resistance of blood flow.^[8]

For those who are conscious about their skin, dark chocolate was also found to be able to protect against harmful UV rays thanks to its antioxidants.^[9]

3. Strawberries

Strawberries are another popular berry that is known to be a rich source of vitamin C and other antioxidants. A 100 grams serving of strawberries have an average of 5.4mmol antioxidants, one of the highest among fruits and vegetables.^[7]

Among those antioxidants are anthocyanins, which give strawberries its famous red color. Anthocyanins are noted for its capability to lower LDL (the “bad” cholesterol) levels in your bloodstream, while boosting HDL (the “good” cholesterol).^[10]

4. Kale

Kale is a dark leafy green food that has seen a surge of popularity among health enthusiasts in recent years. It’s rich in vitamins C, K, and A, and has approximately 2.7mmol antioxidants per 100 grams.^[7]

Out of all these antioxidants, quercetin and kaempferol take up most of kale’s nutritional value. Like other antioxidants, they have anti-inflammatory, anti-cancer, anti-viral, and neuroprotective effects on your body.^[11]

Kale can also be enjoyed in many ways. It can be steamed, stir fried, roasted, or consumed raw. Some people also consume them as a snack or as an ingredient for their green smoothie, something that has become popular on Instagram lately. You can also add kale to salads, pasta, and even pizza! 

5. Red Cabbage

A common salad ingredient, red cabbage is the more nutritious sibling of the more popular green cabbage. 

Red cabbage has been regarded as a superfood by health enthusiasts, as it is low in calories but is highly dense in nutrients. It’s a rich source of antioxidants at 2.2 mmol per 100 gram serving.

Anthocyanin is the antioxidant that gives red cabbage most of its antioxidant properties and its signature deep purple color. This is the same compound that can be found in other red fruits and vegetables such as strawberries and raspberries.^[13] 

Anthocyanins possess anti-cancer, anti-obesity, anti-microbial, anti-viral, and anti-inflammatory properties, which give them a strong medicinal value. These antioxidants also have strong neuroprotective abilities. In one in vitro study, it was found that anthocyanins were able to protect human neuronal cells from oxidative stress.^[12] 

Aside from using them in salads, red cabbage can also be enjoyed in stews, stir fry, or as preserves. 

6. Beans

Beans, and legumes in general, are known to be great sources of antioxidants. In fact, beans have been called the “cornerstone of longevity” thanks to its nutrients and affordability. A 100 grams serving of beans is estimated to have up to 2 mmol antioxidants. 

The antioxidant content of the bean depends on its color – thus, colored beans (red, black, or brown) have higher nutritional value than white beans. For instance, kidney beans contain anthocyanin, which gives it its red color.^[13]

The role of bean-centric diets in cancer prevention has been the subject of many studies. Researchers believe that beans have anti-cancer capabilities due to their flavonoids, tannins, phenolic compounds, and other antioxidants. These compounds can also prevent other chronic diseases, such as type-2 diabetes or obesity.^[13]

The best thing about beans is that they’re relatively cheap for such a nutritious food. They’re also loaded with protein and dietary fiber, which will help you feel full even with smaller servings. 

7. Spinach

Popeye was right when he chose spinach as his superfood. Although it won’t give you instant superhuman strength, spinach is another leafy green that is loaded with vitamins, minerals, and antioxidants that will keep chronic diseases at bay.

Spinach is also rich in zeaxanthin and lutein, two antioxidants that give the leaves its beautiful dark green color. These two antioxidants are also known to be essential for eye health. Several studies have shown that zeaxanthin and lutein can help prevent macular degeneration and cataracts, both of which lead to blindness.

8. Beetroot

Beets are a delicious and highly nutritious root crop that is used in many cuisines around the world. It is rich in antioxidants, especially betalains – the compounds which give it its dark reddish color. 

These betalains have been linked to a lower risk of cancers in the digestive system. Betalains have also shown anti-inflammatory and antitoxin properties.^[15] However, it should be noted that the beetroot’s betalains are concentrated on its flesh and that it loses its nutritional value with heat – so to get the most betalain out of beetroot, it should only be steamed for at most 15 minutes.^[16]

Additionally, beetroot is also a great source of potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid, and the vitamins A, B, and C. There’s so much nutrition packed in a such a small vegetable!

9. Sweet Potatoes

If you’re a huge fan of potatoes, you’re also going to like its nutritious and arguably, tastier cousin – the sweet potato.

Sweet potatoes are a root crop that come in many vibrant colors – orange, purple, brown, and yellow. This is an indicator of their varied and rich antioxidant composition, which is mostly beta-carotene. Just like in carrots, this beta-carotene is turned into vitamin A once it enters our system, a vitamin that is important for maintaining optimum eye health.^[17]

Sweet potatoes are also rich in fiber and is a great carbohydrate that will keep you energized for lesser calories. This makes sweet potato a perfect food for people who want to cut down on calories.

10. Green Tea

Did you know that Green Tea is the second most consumed beverage after water? 

This well-loved drink won’t just give you a buzz, but it’s widely known to be a potent source of antioxidants as well. The antioxidants in green tea are called polyphenols, which are known for its anti-cancer capabilities. For instance, one epidemiological study found that women who were at risk of breast cancer due to genetic predisposition were less likely to have breast cancer when they regularly consumed green tea.^[18]

Green tea is also known for its anti-inflammatory properties. It can help prevent chronic diseases such as type-2 diabetes, obesity, and cardiovascular diseases.

Regular consumption of green tea can also help preserve your memory and brain function, as it has been linked to a lower risk of developing Alzheimer’s.^[19]

Conclusion

The foods included in this list are just some of the natural sources of antioxidants – there’s a whole lot more of them that exist, especially from plant-based sources. It goes to show that a diet based on organic food, and less of the processed foods, ensures that you’ll avoid most chronic diseases that affect most adults today. 

Coupled with regular exercise and a healthy lifestyle, your body will thank you for supplying it with the antioxidants it needs to replenish itself from the harmful effects of free radicals. This will not only help you live longer, but you’ll also age less and have better energy levels.

Throughout the years, many health experts have stressed the importance of eating energy foods for breakfast. In the 1960’s, the nutritionist Adelle Davis even claimed that we should “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – a phrase that remains popular today.^[1]

The Importance of Having Energy Foods Breakfast

These days, many people choose to skip breakfast. Whether it is for health reasons, intermittent fasting, laziness, or a tight schedule, more people are starting to skip breakfast – in fact, a survey conducted in 2018 by the University of Waterloo (Canada) showed that 48.5% of adolescent students skip breakfast at least once a week, and 39% percent reported eating breakfast less than three times a week.^[2] 

While some people can benefit from skipping breakfast, others may experience lower energy levels and an increased risk of developing diabetes or metabolic problems in the long run.^[3]

In a review article from 2018, this change in breakfast eating habits was associated with the younger generation’s preference for convenience. This also explains why cereal and orange juice sales have declined in recent years – millennials would rather spend extra dollars on fast food just to avoid washing dishes or preparing food, as both tasks are perceived as time-consuming.^[1]

Unfortunately, this preference for convenient ready-to-eat fast food will also cost you your health. Breakfast meals from fast foods are filled with trans fats and with little nutritional content, essentially making them “empty calories”. In the long run, this will lead to unwanted weight loss and cardiovascular problems.

If you truly want to lead a healthier lifestyle, it’s time to invest your time and money on cooking your own nutritious breakfast. By doing so, you’ll be able to control the calories and the nutrients that goes into your body. It may take a while to get used to but accomplishing something as small as making your own breakfast is a great self-esteem booster at the start of the day.

With a nutritious breakfast, you’ll find yourself having a better mood, focus, and energy levels throughout the day. This small change will improve your productivity, mental health, and best of all, your physical health.    

If you’re convinced to make this lifestyle change, here are some essential breakfast foods that you should include in your diet.

9 Healthy and Energizing Foods for Breakfast

1. Eggs

As common as they are, eggs are a popular energy food for breakfast around the world for a reason. Eggs are cheap, easy to cook, and there are plenty of ways to make them. It’s also a rich protein source that will fill you up faster compared to other foods – this makes eggs a perfect dish when you’re trying to lose weight. 

In one study, obese and overweight subjects who started eating eggs for breakfast were found to have higher satiety levels and consumed significantly less protein and fat during lunch. Therefore, eggs are a great starting dish for those who are aiming for sustain caloric deficits. ^[4]

Eggs are also a rich source of nutrients that are essential to brain health: folate, choline, vitamin B6 and B12. These vitamins will help boost your memory, alertness, and mood, which will help you perform at your peak mental state.^[4]

Although some people might say that eggs contain high cholesterol, it actually has a positive effect on your heart health, as it modifies “bad” cholesterol (LDL) into something healthier, while increasing your levels of “good” cholesterol (HDL). As long as you consume eggs in moderate amounts, you have nothing to worry about.^[6]

2. Whole wheat bread 

Carbohydrates often get a bad rep for being associated with weight gain. But contrary to what fad diets may lead you to believe, you actually need these carbohydrates as a source of fuel for your body. Grains are one major source of these carbohydrates (that you should have at least one in your plate for every meal).

Instead of going for the usual white bread, whole grain carbohydrates are the healthier option. This is because refined grains, such as those in regular white grains, are stripped off of essential nutrients during its production process (hence the name “refined”), leaving only the endosperm. This makes them less filling and contain less nutrients per serving. 

On the other hand, whole grains retain the entire grain kernel – the bran, germ, and endosperm. This gives them a higher fiber content, minerals, antioxidants, vitamins, proteins, and other plant compounds that are naturally found in these grains. 

Because whole grains are complex carbohydrates that require more time to break down, they’re able to provide a stable source of energy that will last longer than from refined carbohydrates. The extra fiber in whole grain is also highly beneficial to your gut health, plus you’ll only need to eat less to feel satiated for a long time. This will prevent you from binge eating later in the day.^[7]

3. Greek Yogurt

If you love dairy products, Greek yogurt will make a great addition to your breakfast. It’s thick, creamy, and compatible with your favorite fresh fruits. But make sure you’re getting the unsweetened variant so you can cut down on your sugar intake.

It’s also filled with proteins and fats that will make you feel full faster than other types of dairy (twice more than regular yogurt). It’s the reason why Greek yogurt is so thick!

Studies have shown that dairy products such as Greek yogurt can increase hormones that make you feel satiated. This was proven to have positive effects on the eating habits of overweight and obese subjects. ^[8]

Certain variants of Greek yogurt contain probiotics, the “good” bacteria which promotes better gut health. A healthy gut is also linked to better energy levels, improved mental health, immunity, and metabolism.^[9]

4. Fruits

For those who have an insatiably sweet tooth, fruits are a healthier option over pastries for breakfast.

Although they’re commonly eaten as a snack, fruits are actually very filling, and they’re packed with the best vitamins and minerals you could get from nature. These extra vitamins that you can get out of fruit will help you stay energized and focused throughout the day. Fruits are also low in calories, which is why weight loss gurus often recommend fruits as a major component of a diet.^[10] 

Fruits are also rich in dietary fibers, which will greatly benefit your digestive system. Multiple studies have already proved that gut health can impact your brain function and overall performance – its effects aren’t just contained within the digestive system.  

As a breakfast, you can pair fruits with Greek yogurt, cheese, and eggs for a well-rounded breakfast. You can also enjoy them as a smoothie combined with leafy greens and nutritious powders!

5. Oatmeal

Another common breakfast food, oatmeal is actually one of the best sources of fiber at the start of the day.

Oatmeal is packed with vitamins and minerals – specifically, B-vitamins, magnesium, iron, and calcium. Its high fiber content has been linked to the improvement of cholesterol levels, which effectively lowers the risk of developing heart diseases.^[11] 

Oatmeal has also shown to promote the hormones that increase satiety. Therefore, you’ll only need smaller servings of oatmeal to make you feel satisfied – perfect for those who seek to reduce their caloric intake.^[12]

And because oatmeal is a whole grain, this means that it is able to provide you with longer lasting energy compared to other carbohydrates.

Another great thing about oatmeal is its versatility. It goes well with fruits, nuts, milk, and eggs – all of which are equally great breakfast food.

6. Green Tea

For your daily dose of caffeine, green tea is a popular antioxidant that provides a wide range of benefits.

Green tea is a great starting beverage to your day for its benefits to the brain. Although green tea is a caffeine (although slightly weaker than coffee), it contains the amino acid l-theanine, which increases the inhibitory receptors GABA (gamma-aminobutyric acid). This will give a relaxing effect to your brain, which can potentially improve concentration and decrease anxiety. Compared to coffee, this will give you more of a relaxed buzz rather than a spike in energy.^[13]

The green tea’s powerful antioxidants are also well-known for increasing immunity and preventing various diseases, such as cancer. It is also proven to have neuroprotective effects that will help preserve peak memory and brain function as you get older.^[14]

7. Nuts

Although nuts are commonly eaten as a quick snack, these nutrient-dense superfoods can be a great addition to your breakfast, too!

Nuts may be small, but they’re one of the most filling foods out there. They contain a high amount of protein, fat, and fiber that will keep you full for a longer time. 

Nuts also contain the antioxidant resveratrol, which was proven to have neuroprotective effects. This also makes them a great brainfood, which will come in handy when you’re looking for a boost in productivity.^[15] In fact, one study showed that long-term intake of nuts was able to improve the cognitive function of older women.^[16]

8. Chia Seeds

Chia seeds have become a popular food among health enthusiasts for its versatility and that it is packed with nutrients for such a small seed.

Firstly, chia seeds are dense in dietary fiber. Just one ounce of chia seed contains 11 grams of fiber per serving – compare that with broccoli, which only has 0.7 grams per ounce. And that is considering that broccoli has one of the highest fiber content among leafy greens!

You’ll also see that chia seeds are often added in smoothies or fruit juices. This is because the fiber in chia seeds are able to absorb water, and thus making you feel fuller by making way for more food as it decreases your intestine’s water content. ^[17]

Chia seeds are also rich in antioxidants, which will protect your body from the damaging effects of stress and free radicals on our cells.^[18] 

Aside from adding them to smoothies or juices, chia seeds can also be enjoyed as a topping for foods like salads, oatmeal, or yogurt bowls. You can turn them into chia pudding, too!

9. Sweet Potatoes

If regular potatoes are your favorite carbohydrates, perhaps you should consider switching to its tastier and more nutritious cousin – the sweet potato. Sweet potatoes are rich in dietary fiber, which benefits your gut health and provides your body with longer lasting energy. 

Sweet potatoes are also rich in antioxidants, which protects your body from various diseases. One of these antioxidants is anthocyanin, a compound that was found to be capable of improving learning and memory in mice. Although the effects on humans have not yet been studied, antioxidants in general are known to have brain boosting capabilities.^[19]

Sweet potatoes are also renowned for its benefits to our eye health. Sweet potatoes are rich in beta-carotene, the antioxidant that is responsible for its vibrant colors. Upon consumption, this beta-carotene is processed into Vitamin A, a nutrient that is used by the body in synthesizing light-detecting receptors inside the eyes.^[20]

Conclusion

It might take a long time to get used to but planning and preparing your own nutritious breakfast will pay off in the long term. 

By allocating a certain amount of time in the morning to accomplish tasks such preparing breakfast or making your bed, you’ll feel a sense of accomplishment that will give your self-esteem a boost.

To top it all off, you’ll be supplying your body with top quality nutrients that will help you perform at your peak as you go about in your day. Say goodbye to greasy takeout breakfast sandwiches – your body will thank you for starting the day with an organic breakfast!

References

[1] Spence, C. (2017). Breakfast: The most important meal of the day? International Journal of Gastronomy and Food Science, 8, 1–6. doi:10.1016/j.ijgfs.2017.01.003

[2] University of Waterloo. (2018, March 14). Large numbers of students skipping breakfast. ScienceDaily. Retrieved August 14, 2020 from www.sciencedaily.com/releases/2018/03/180314092256.htm

[3] Wennberg, M., Gustafsson, P. E., Wennberg, P., & Hammarström, A. (2014). Poor breakfast habits in adolescence predict the metabolic syndrome in adulthood. Public Health Nutrition, 18(01), 122–129. doi:10.1017/s1368980013003509 

[4] Vander Wal, J. S., Marth, J. M., Khosla, P., Jen, K. L., & Dhurandhar, N. V. (2005). Short-term effect of eggs on satiety in overweight and obese subjects. Journal of the American College of Nutrition, 24(6), 510–515. https://doi.org/10.1080/07315724.2005.10719497

[5]Jennings, K. (2017, May 9) 11 Best Foods to Boost Your Brain and Memory. Healthline. Retrieved from https://www.healthline.com/nutrition/11-brain-foods

[6] Fernandez M. L. (2006). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current opinion in clinical nutrition and metabolic care, 9(1), 8–12. https://doi.org/10.1097/01.mco.0000171152.51034.bf

[7] Harvard Health Publishing. (2015, July). Carbohydrates — Good or Bad for You? Retrieved from https://www.health.harvard.edu/diet-and-weight-loss/carbohydrates–good-or-bad-for-you

[8] Leidy, H. J., Armstrong, C. L., Tang, M., Mattes, R. D., & Campbell, W. W. (2010). The influence of higher protein intake and greater eating frequency on appetite control in overweight and obese men. Obesity (Silver Spring, Md.), 18(9), 1725–1732. https://doi.org/10.1038/oby.2010.45t

[9] Harvard Health Publishing. (n.d.) The gut-brain connection. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

[10] Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European journal of clinical nutrition, 49(9), 675–690.

[11] Ho, H. V., Sievenpiper, J. L., Zurbau, A., Blanco Mejia, S., Jovanovski, E., Au-Yeung, F., Jenkins, A. L., & Vuksan, V. (2016). The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. The British journal of nutrition, 116(8), 1369–1382. https://doi.org/10.1017/S000711451600341X

[12] Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O’Shea, M., Kurilich, A., Bordenave, N., Andler, S., van Klinken, B. J., Chu, Y. F., & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272–279. https://doi.org/10.1080/07315724.2013.816614

[13] Kelly, S. P., Gomez-Ramirez, M., Montesi, J. L., & Foxe, J. J. (2008). L-Theanine and Caffeine in Combination Affect Human Cognition as Evidenced by Oscillatory alpha-Band Activity and Attention Task Performance. The Journal of Nutrition, 138(8), 1572S–1577S. doi:10.1093/jn/138.8.1572s

[14] Weinreb, O., Mandel, S., Amit, T., & Youdim, M. B. (2004). Neurological mechanisms of green tea polyphenols in Alzheimer’s and Parkinson’s diseases. The Journal of nutritional biochemistry, 15(9), 506–516. https://doi.org/10.1016/j.jnutbio.2004.05.002

[15] Andrade, S., Ramalho, M. J., Pereira, M. do C., & Loureiro, J. A. (2018). Resveratrol Brain Delivery for Neurological Disorders Prevention and Treatment. Frontiers in Pharmacology, 9. doi:10.3389/fphar.2018.01261

[16] O’Brien, J., Okereke, O., Devore, E., Rosner, B., Breteler, M., & Grodstein, F. (2014). Long-term intake of nuts in relation to cognitive function in older women. The Journal of Nutrition, Health & Aging, 18(5), 496–502. doi:10.1007/s12603-014-0014-6

[17] Alfredo, V.-O., Gabriel, R.-R., Luis, C.-G., & David, B.-A. (2009). Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.). LWT – Food Science and Technology, 42(1), 168–173. doi:10.1016/j.lwt.2008.05.012

[18] Rahman K. (2007). Studies on free radicals, antioxidants, and co-factors. Clinical interventions in aging, 2(2), 219–236.

[19] Cho, J., Kang, J. S., Long, P. H., Jing, J., Back, Y., & Chung, K. S. (2003). Antioxidant and memory enhancing effects of purple sweet potato anthocyanin and cordyceps mushroom extract. Archives of pharmacal research, 26(10), 821–825. https://doi.org/10.1007/BF02980027

[20] Dawson M. I. (2000). The importance of vitamin A in nutrition. Current pharmaceutical design, 6(3), 311–325. https://doi.org/10.2174/1381612003401190

For most people, success means three things: a good career, a healthy body, and great relationships. But as time goes by, you’ll probably find that balancing these three things can be frustratingly hard. Oftentimes, the one we sacrifice the most is our health – all for the sake of furthering our careers while balancing our personal life.

In time, you’ll find that sacrificing your health will lead to more consequences as you age. Not only will you be more likely to take maintenance medicines as you grow old, but you’ll be having a hard time staying as productive as you were before.

If you’re really determined to turn your life around, one of the best ways to have a healthier lifestyle is to start with the fundamentals. And oftentimes, these fundamentals are overlooked whenever people are searching for ways on how to live a healthier life. 

Developing these healthy habits is a fool-proof way to a healthier lifestyle. We know that old habits die hard, but developing a consistent regimen that will take a few minutes of your day will definitely benefit you more than running a marathon twice a year (assuming you don’t train before that).

Here are 12 scientifically proven habits that we highly recommend that you follow in your daily routine.

Never skip breakfast

Breakfast is often dubbed as ‘the most important meal of the day’, or that you should ‘eat like a king’ during this time. You may roll your eyes at these popular sayings, but they’re actually true.

Eating breakfast may seem like a no-brainer, but a lot of people actually find it more convenient to skip breakfast and eat a hearty brunch instead. In fact, one-quarter of the American population was found to regularly skip breakfast,^[1] and for a number of reasons: running late for work, dieting, or simply because they don’t feel hungry so early in the morning.

Although skipping breakfast may work for some people (i.e. intermittent fasting), the general consensus among nutritionists is that eating breakfast has too many benefits to ignore.

First off, people who regularly eat breakfast are less likely to be overweight, which can be attributed to the even distribution of energy throughout the day.^[2] When you’ve managed to satiate yourself first thing in the morning, you are less likely to crave more food than you need later in the day just to make up for the energy you’ve exhausted. 

Eating breakfast will also kickstart your metabolism at the start of the day. In one study, it was found that consuming breakfast foods with high fiber and limited carbohydrates greatly improved metabolic health.^[3] 

Most importantly, you will experience higher energy levels as compared to skipping breakfast, as your body won’t experience an energy deficit.^[4] 

Stay hydrated

Staying well-hydrated is crucial to every living cell in our body. This is because cells require water to carry out the functions that sustain its life, such as transporting nutrients, removing impurities, and maintaining cellular structure.

Unfortunately, most adults do not hydrate themselves regularly. We’ve been told that you should drink 8 glasses of water a day, but recent studies have shown that this isn’t necessarily true. Instead, nutritionists recommend following these simple hydration habits that will make you feel healthier.^[5]

• Drink water right after waking up. When you’ve gone 6-7 hours of sleeping without drinking water, your body will definitely be in a dehydrated state (even though you won’t feel it at first). Before eating or drinking anything else, drink a full glass of water to replenish your cells. You’ll find yourself feeling more energized and alert after this!
• Infuse your water with fruits. It’s understandable that some people may find it hard to drink just plain water. If you’re one of those people, we suggest infusing your water with lemons, cucumbers, or even strawberries – not only will it improve the taste of your water, but you’ll have the added benefit of the antioxidants present in these fruits. This is a much better way to stay hydrated than relying on sugary drinks!
• Track your water consumption. While the body has its own way of saying that it needs water (the feeling of thirst), it can be easy to neglect these signals when we’re preoccupied with a lot in our plate. Tracking your water consumption will help you stay mindful of your water intake.

Take good care of your teeth

Brushing your teeth everyday sometimes isn’t just enough. Paying close attention to your dental health will not just lead to a better-looking set of pearly whites, but it will also prevent life-threatening diseases from developing in your body.

This is because the gums are closely connected to your brain, heart, lungs, and the digestive tract. In fact, gum health has been linked to various diseases and conditions, such as cardiovascular diseases, pneumonia, birth complications, and endocarditis. ^[6]

Aside from brushing your teeth after every meal, it is recommended that you floss as well to clean out any gunk that was left behind. This will prevent any bacterial infections that are born out of a rotting crumb that was left behind.

Have a short daily exercise routine

Regularly exercising is one of the best things you can do to your body. No matter how busy your schedule is, you should find a way to squeeze at least a 30-minute exercise routine because its too beneficial to be ignored. 

First, exercise can make you feel happier in general. It can help relieve stress, anxiety, and feelings of depression, thanks to the increase of endorphins that is stimulated by intense physical activity.^[7] In one study, 26 healthy men and women who exercised regularly were found to be less happier when they stopped exercising for two weeks.^[8]

Exercise also helps you lose weight faster, as it boosts your metabolism, helping you lose more calories when you’re on a diet. ^[10] This is because when you’re dieting, you’re putting yourself through a caloric deficit which triggers the body to slow down your metabolism. Thus, exercise is needed to balance out this effect.

Exercising your muscles regularly will also prevent muscle deterioration as you get older.^[9]

You don’t necessarily have to go through strenuous training to achieve these results. Even a simple 30-minute brisk walk routine done 5 days a week will help maintain a healthy metabolic rate. You can also choose to walk to work (if it’s not too far) instead of driving. This will save you lots of gas money, too!

Take breaks from the internet

Nowadays, most people have become dependent on the internet. You can do almost everything with your gadgets – interacting with friends, searching for the perfect cookie recipe, or watching your favorite movies.

It’s understandable that it’s hard to completely disconnect from the internet, but a short 2-hour daily break from the internet is enough to improve your overall wellness.

Giving yourself a daily break from the internet will help increase your mental wellbeing. Additionally, you’ll have better sleep quality when you cut off blue light, which is emitted from phones, laptops, monitors, and televisions. According to one study, people who read an e-book fell asleep significantly slower than those who read on paperback, as artificial light exposure at night disrupted the body’s natural circadian rhythm. ^[11]

Limiting your gadget use can also boost your productivity, as excessive smartphone use is linked to shorter attention spans. ^[12]

Immerse yourself in a new hobby

Hobbies are a great way to let off steam by giving yourself an avenue to express yourself. 

The wonder of learning something new will be a refreshing break from your monotonous daily routine at work and school. It allows you to explore your capabilities, making you feel accomplished with every progress that you’ve made. 

Plus, having a hobby will give you a chance to create new bonds with people who have similar interests.

Once you finally feel like you’ve achieved something in your hobby, it’s a great confidence booster and gives you something to be proud of. It’ll also reduce wasted time and bad habit formations in your daily routine.

Some examples of hobbies you can start with include baking, woodworking, painting, reading, and gardening.

Quit smoking

For the habitual smokers, now is the best time to stop smoking if you’re waiting for a sign. 

There’s a reason why warnings are explicitly placed on cigarette boxes. Cigarettes cannot offer anything beneficial for you, aside from its short-term relaxing effects.

Here are scientifically backed reasons why you should quit smoking^[14]:

• It decreases your lifespan. There is a popular saying going around which claims that smoking one cigarette decreases your lifespan by 11 minutes. Although this is just a crude calculation, this was actually based on a study which used data on smoker’s mortality rates collected over the span of 40 years.^[13]
• It ruins your sense of taste and smell. 
• It can cause wrinkles, stained teeth, and dull skin.
• It can increase the risk of developing cardiovascular diseases.
• Plus, your loved ones will also face the consequences of secondhand smoking if you smoke cigarettes around them.

Kicking this deadly habit is hard, but don’t be discouraged. Let the people around you know that you’re quitting and find a support system who will keep you in check throughout the process. It’s also a great idea to bond with other people who are also interested in quitting.

But if your cigarette addiction is extreme, it’s better to consult with a professional who can recommend a plan that will safely help your recover from nicotine addiction.

Develop a regular sleep schedule

Sleep is a crucial activity that many people take for granted. Throughout the entire day, your sleeping is the only time your body can repair tired and dead cells, which includes the ones that reside in your brain.

When you’re constantly sleep deprived, your mental and physical abilities will be limited. Getting less than the recommended hours of sleep can lead to fatigue, irritability, and the inability to concentrate. This effectively reduces the quality of your life, affecting both your productivity and relationships.

Not getting enough sleep can also lead to long-term health problems, such as a higher risk of heart disease and diabetes, faster aging, hormonal imbalances, and other life-threatening diseases.^[15]

To ensure having enough shut eye every night, you can start by training your body with a fixed sleep schedule. Ideally, your sleep schedule should be within a time window wherein you have nothing left to do for the day. By training your body to sleep and wake at the same time, your circadian rhythm will release your sleeping hormones at exactly the right time when you want to sleep. This will help you sleep faster than if your sleep schedule is inconsistent, which often leads to a confused circadian rhythm.^[16]

Meditate

Meditation is a great way to maintain a sound mind. It is a practice wherein a person will focus on a particular thought or object for an extended period of time. By doing so, you can increase self-awareness and mindfulness to your surroundings.

One of the biggest benefits of meditation is its ability to reduce stress. One mediation technique called “mindful meditation” was found to have decreased cortisol (the stress hormone) levels among those who participated in the 8-week program.^[17] 

Meditation can also help boost emotional health, as it helps you keep in tune with your mental state. In one review, it was found that there were lower levels of depression among the 3600 participants of 8-week mindfulness meditation programs. ^[18]

You can start by doing 5 to 10-minute meditation routines. First, you need to make sure you’re in a comfortable and quiet environment as to avoid any distractions. Then, set a time limit depending on how long you want to meditate. Clear your thoughts and focus on one thing and close your eyes while deeply inhaling and exhaling – make sure to pay attention to the sensation of the air going in and out of your lungs. You’ll probably find yourself wandering in your own little mindscape, which is perfectly fine. Do this until your time runs out.

Practice meal planning and keep a food diary

To make sure you’re eating right, it’s always best to keep track of what you’re eating. Being mindful of what you eat might seem easy, but oftentimes people will forget that they’ve already eaten more than what they’re supposed to. 

Keeping a food diary will help you discover more about your eating habits: your cravings, your tastes, and if you’re hitting your calorie and macronutrient goals. This will help you determine what are the necessary adjustments you have to make that is appropriate for your needs. Plus, it will help you stay focused on hitting your dietary goals. 

This also goes together with meal planning, a routine that will give you full control of your diet. By planning your meals, you’ll be able to eat precisely what you only need. Without meal planning, you’ll be tempted to eat according to your cravings, which can often be too much for your body’s needs. 

Conclusion

Living healthy means dedicating yourself to a lifestyle geared towards both a sound mind and body.

You don’t need any fancy equipment or expensive diets to have a healthier life, because something as simple as forming these good habits will make your health better off in the long run.

You’ll find that changing to a healthier lifestyle may be hard at first. After all, old habits die hard. But once you get over that short struggle, you’ll get used to these healthy habits, and they’ll just be another part of your day in no time.

References

[1] Buckner, S. L., Loprinzi, P. D., & Loenneke, J. P. (2016). Why don’t more people eat breakfast? A biological perspective. The American journal of clinical nutrition, 103(6), 1555–1556. https://doi.org/10.3945/ajcn.116.132837

[2] Buckner, S. L., Loprinzi, P. D., & Loenneke, J. P. (2016). Why don’t more people eat breakfast? A biological perspective. The American journal of clinical nutrition, 103(6), 1555–1556. https://doi.org/10.3945/ajcn.116.132837

[3] Maki, K. C., Phillips-Eakley, A. K., & Smith, K. N. (2016). The Effects of Breakfast Consumption and Composition on Metabolic Wellness with a Focus on Carbohydrate Metabolism. Advances in Nutrition: An International Review Journal, 7(3), 613S–621S. doi:10.3945/an.115.010314 

[4] Harvard Medical School. (n.d.) 4 ways to boost your energy naturally with breakfast. Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast

[5] Make Healthy Hydration A Habit. (n.d.) FeedYourPotential365. Retrieved from https://www.fyp365.com/make-healthy-hydration-a-habit/

[6] Oral health: A window to your overall health. (n.d.) Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475

[7] Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027

[8] Poole, L., Hamer, M., Wawrzyniak, A. J., & Steptoe, A. (2011). The effects of exercise withdrawal on mood and inflammatory cytokine responses in humans. Stress (Amsterdam, Netherlands), 14(4), 439–447. https://doi.org/10.3109/10253890.2011.557109

[9] Anton, S. D., Hida, A., Mankowski, R., Layne, A., Solberg, L. M., Mainous, A. G., & Buford, T. (2018). Nutrition and Exercise in Sarcopenia. Current protein & peptide science, 19(7), 649–667. https://doi.org/10.2174/1389203717666161227144349

[10] Gim, M. N., & Choi, J. H. (2016). The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults. Journal of physical therapy science, 28(4), 1359–1363. https://doi.org/10.1589/jpts.28.1359

[11] Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2014). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. doi:10.1073/pnas.1418490112

[12] Mendoza, J. S., Pody, B. C., Lee, S., Kim, M., & McDonough, I. M. (2018). The effect of cellphones on attention and learning: The influences of time, distraction, and nomophobia. Computers in Human Behavior, 86, 52–60. doi:10.1016/j.chb.2018.04.027

[13] Shaw, M., Mitchell, R., & Dorling, D. (2000). Time for a smoke? One cigarette reduces your life by 11 minutes. BMJ (Clinical research ed.), 320(7226), 53.

[14] Why Should I Quit Smoking? (2019) Cleveland Clinic. Retrieved from https://my.clevelandclinic.org/health/articles/11870-why-should-i-quit-smoking

[15] Watson, S. (2020, May 15). 11 Effects of Sleep Deprivation on Your Body. Retrieved July 19, 2020, from https://www.healthline.com/health/sleep-deprivation/effects-on-body

[16] Holmer, B. (2019, October 31). Body Clock: Timing Exercise for Sleep and Circadian Health. Retrieved July 19, 2020, from https://medium.com/@bradyholmer/body-clock-timing-exercise-for-sleep-and-circadian-health-17266eb62ad3

[17] Rosenkranz, M. A., Davidson, R. J., MacCoon, D. G., Sheridan, J. F., Kalin, N. H., & Lutz, A. (2013). A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation. Brain, Behavior, and Immunity, 27, 174–184. doi:10.1016/j.bbi.2012.10.013 

[18] Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D. D., Shihab, H. M., Ranasinghe, P. D., Linn, S., Saha, S., Bass, E. B., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018