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Healthy habits ‘deliver extra disease-free decade’
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Women can gain 10 and men seven years of life free of cancer, heart problems and type-2 diabetes from a healthy lifestyle, a study in the BMJ suggests.
They must exercise regularly, drink in moderation only, have a healthy weight and good diet and not smoke.
The US research is based on 111,000 people tracked for more than 20 years.
Lead author Dr Frank Hu, of Harvard School of Public Health, in Boston, said the study had “a positive message for the public”.
“They gain not just more years of life but good years through improved lifestyle choices.”
What is a healthy lifestyle?
At the age of 50, study participants were asked if they met at least four of these five criteria:
- never smoking
- a healthy, balanced diet
- 30 minutes of moderate or vigorous activity every day
- a body mass index (BMI) between 18.5 and 24.9
- no more alcohol than a small glass of wine a day for women and a pint of beer for men
Women who said they met four out of five lived an average of another 34 years free of cancer, cardiovascular disease (such as heart attack and stroke) and type-2 diabetes – more than 10 years longer than those who did not.
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For healthy men, it meant another 31 years of disease-free life – more than seven years extra than unhealthy men could expect.
Why the difference between women and men?
It may be linked to the fact women live longer than men on average.
Men who smoked more than 15 cigarettes a day and obese men and women (with a BMI of more than 30) had the lowest disease-free life expectancy, the study found.
But some things were true for both sexes – not only did a healthy lifestyle reduce the risk of cancer, cardiovascular disease and type-2 diabetes, it also improved survival if men and women were diagnosed with any of the diseases.
“The benefits add up for men and women,” Dr Hu said.
Why focus on these diseases?
Cancer, cardiovascular disease and type-2 diabetes are three of the most common diseases in old age. They are also closely linked to people’s lifestyles.
Being obese or overweight, for example, is thought to be linked to 13 different types of cancers, including breast, bowel, kidney, liver and oesophagus.
Cancer Research UK has calculated that four in 10 cancers can be prevented by people changing aspects of their lifestyle, such as cutting down on processed meat, eating more fibre in their diet and protecting their skin in the sun.
Could other factors play a role?
This was a large, observational study, so it can’t conclude these lifestyle factors were directly responsible for extending life free of disease.
It did try to account for other factors, however, such as family medical history, ethnic background and age, which could have had an impact on the results.
The research team also had to rely on people giving them information on their food intake, their exercise habits and even their height and weight, which is not always accurate.
Most of the participants in the study, involving more than 73,000 women and 38,000 men, were white health professionals.
10 Unhealthy Habits That Are Worse for You Than You Thought
It’s not too late to reverse your worst habits (stopping smoking, drinking, over-eating, and more) and immediately start living a happier, healthier life.
Snacking when you’re not hungry
Losing touch with your body’s natural hunger and satisfaction signals can lead to chronic overeating and unhealthy extra pounds—which increases your risk for diabetes, heart disease, and other serious conditions. And if it’s junk foods you snack on, you’re also flooding your body with unhealthy ingredients. By paying attention to your hunger signals and switching to healthy snacks, you can boost nutrition, control cravings, and avoid energy slumps. Your weight will fall to a healthier level, and you’ll replace unhealthy trans and saturated fat, sugar, refined carbohydrates, and extra sodium with more nutritious fare.
How to fix it: Eat because you’re hungry—not because you’re stressed, bored, angry, or sad. And finish eating when you feel just a little bit full, not stuffed. Avoid keeping unhealthy food in your home, or at least make sure you have more healthy foods, like fresh fruits, veggies, nuts. Think low-fat versus fatty treats; whole-grain versus unhealthy carbs. And when you eat those healthy snacks, eat them as if they were a meal: on a plate, accompanied by a glass of water, with you sitting down at the table.
Spending too much time on the couch watching TV
The more TV you watch, the less physical activity you’re getting, increasing your odds of being overweight and developing type 2 diabetes. If television is replacing time you’d otherwise be spending engaged in a favorite hobby, visiting with friends, or exercising your mind, you may also be speeding up memory loss. By committing to a healthy TV/activity balance, you can burn more calories, become more fit, and reduce your odds for related health problems quickly. You’ll have a fitter body and more time for sleep, plus more energy, a better mood, sharper mind, and more social connections.
How to fix it: Try to keep your TV time to a minimum of two hours a day, and make sure you’re getting at least 30 minutes of exercise. Get the best of both worlds by doing some light workouts, like walking in place or doing sit-ups, while you’re watching. Even doing some household chores, like vacuuming or doing laundry, during the commercials can add up to 20 minutes’ worth of calorie-burning time. Avoid snacking in front of the TV, which makes it far too easy to eat hundreds of calories’ worth of chips and barely realize it. These are some more reasons why binge-watching TV is unhealthy for you.
Overspending your way into debt
Money worries can have serious health consequences. In a Rutgers University telephone survey, responders said financial stress contributed to high blood pressure, depression, insomnia, headaches, digestion troubles, aches and pains, ulcers, excessive eating and drinking, and gaining or losing weight. Regaining a hold on your finances takes time, can be hard on your ego and your lifestyle, and requires you to be constantly vigilant, plus it’s all too easy to revert back to your old habits. But for those who succeed, and many do, the results are nothing short of amazing. You’ll feel more in control of your life with less stress and fewer worries.
How to fix it: There are many things you can do to gain control over your finances. Educate yourself on the basic rules and methods of personal finance—including credit cards, mortgages, budgeting, and investing. Create and keep a budget, keeping track of how much money is coming in every month and how much you’re spending on essentials. Pay at least the minimum each month on your bills, to stay ahead of your expenses and prioritize paying more to the credit card with the highest interest rate. Automatic bill pay can ensure you’re never hit with late fees. A to be sure some of your paycheck gets automatically transferred to your savings account, set up recurrent monthly transfers via your employer’s payroll department or your own online banking. For more money-saving tips, these habits of people who are great at saving money are a great way to get started.
Eating too much fast food
A steady diet of double cheeseburgers and fries washed down with an oversize soda or milkshake can lead to a growing waistline and the health problems, like heart disease and diabetes, that come with it. Trans fat, often found in fast food, raises triglycerides and LDL cholesterol, which increases inflammation and contributes to the build-up of fatty plaque in artery walls. The health benefits of making the switch to healthy food will be almost immediate and will have substantial lasting benefits.
How to fix it: Making a permanent lifestyle change won’t be easy at first. Fast food is super-convenient, inexpensive, and, thanks to all that fat, salt, and sugar, undeniably tasty. Start by cutting back a little each week and by buying less each time you go. For instance, replace the soda with a water or the fries with a salad. Avoid popping into a fast food joint out of habit or on a whim, especially when you really aren’t hungry or when it isn’t mealtime. Cook more at home. Preparing your own healthy meals will save you money. If inconvenience is a factor don’t overlook healthier prepared meals from your local grocery store or sandwich shop. Check out the best healthy-eating tips that nutritionists use.
Getting sunburned a few times every summer
If you love sunbathing or make an effort to maintain a golden-bronze tan, you’ve unwittingly contributed to the aging of your skin. Sunbathing destroys the elastic fibers that keep skin looking firm and smooth, leading to earlier wrinkles, blotches, freckles, and discolorations. More important, sunburns contribute significantly to cancers of the skin. If you’ve included trips to the tanning salon, that’s even worse. Despite what ads suggest, using tanning beds doesn’t build up a “safe” base tan. It actually raises your risk for skin cancer and wrinkles.
How to fix it: First of all, always wear a high SPF sunscreen if you’re going to be outdoors in the sun. Sticking to the shade and wearing a hat, sunglasses, long sleeves, and pants during peak sunburn hours can also help keep your skin safe. Schedule an annual “mole check” by a dermatologist; the doctor will inspect your skin for any unusual changes. And keep your eyes on your skin yourself. Anything new that doesn’t look right to you should be checked by a doctor. Finally, if you can’t live without the bronzed look, you can get it without the cancer risk by using a self-tanner.
Behavior that leaves you angry, worried, or stressed all of the time
An unhappy lifestyle releases a cascade of stress hormones that increase your blood pressure and blood sugar, lower immunity, slow digestion, and make you feel depressed and downright mean. Nature intended stress to be a short-lived fight-or-flight response to a threat, but modern life with chronic stressors can have far-reaching impact on your health, such as cravings for high-fat, sugary foods that increase your risk of being overweight. Both the ingredients in the bad food and the added weight increase your risk for heart disease and diabetes.
How to fix it: A regained sense of joy and control is worth its weight in gold, and the physical health benefits will be substantial as well. Next time you feel a stressful situation emerging, work hard at managing it and keeping your cool. Among the most proven stress-relief methods are yoga, meditation, and deep breathing. Make the most of your down time, to enjoy a relaxing hobby and fully immersing yourself in it. Don’t be afraid to embrace your sense of fun, optimism, and silliness every now and then. And finally, just as being less stressed can make you healthier, living a healthier lifestyle can decrease your stress level and help you better manage stressful situations better. Check out these 37 tips for managing stress for more ideas.
Eating breakfast (or any meal) when you’re not hungry
The “rule” that you should never skip breakfast is just not true; it’s based on misinterpreted research and biased studies, says the New York Times. Almost all studies about breakfast show an association, they say, not causation. And many studies, based on self-reporting, fall prey to inherent bias and misuse of causal language.
How to fix it: Eat when you’re hungry; fast when you’re not. Intermittent fasting—voluntary abstinence from food and drink for a stretch of time each day—has received a lot of attention as of late. Research suggests that going without food for a certain length of time keeps blood sugar even, which boosts metabolism and can help the overweight shed pounds. Benefits include better glucose control and regulation of circadian rhythms (better sleep); all of these can help prevent diabetes.
Drinking too much alcohol
If you drink to much on a regular basis, alcohol can be a poison. Women who regularly consume two or more drinks a day and men who regularly down three or more daily are at higher risk for liver damage, various cancers including those of the liver and mouth, high blood pressure, and depression. Women, more sensitive than men to alcohol, can also develop heart disease, brittle bones, and even memory loss. Soon after you cut back or quit, your digestion will improve and you’ll sleep more soundly. Your blood sugar will be lower and steadier, your blood pressure may fall toward a healthier range, and even your brain will bounce back. You’ll have a healthier liver and cardiovascular system.
How to fix it: You don’t have to quit cold turkey; stick to healthy limits. That’s two or less drinks per day for men, one for women. You’re also more likely to sip your drink slowly if you reserve alcohol for meals. Drink for flavor, not to get drunk. And if you can’t stop, acknowledge the addiction. Talk with your doctor and contact a support group like AA. Check with your doctor if you should be screened more often for bone density, cancers, and liver damage. These 17 tips to help you cut back on drinking will help you make a great start.
As far as health goes, no habit is as harmful as smoking. It directly causes 30 percent of heart disease deaths, 30 percent of cancer deaths, and a massive 80 to 90 percent of all lung cancers, not to mention increasing your risk for mouth, throat, and, bladder cancer. This bad habit also astronomically raises your odds for heart attacks, strokes, and high blood pressure, on top of possibly triggering or aggravating breathing problems like bronchitis and asthma attacks. After you quit, the health benefits are almost immediate. Within a month, your lungs will work better and you should be coughing less, feel more energetic, and have less shortness of breath.Your sense of taste and smell, as well as your endurance, will also improve.
How to fix it: Treat it like an addiction, not a habit. Before you stop, prepare for the tough road ahead. Plan to quit during a calm period—not over the holidays or when you’re under a lot of stress. Prepare a strategy, a support team, and a Plan B if your first methods fail. Ask your doctor about a stop-smoking drug like Buprion and varenicline, or a nicotine patch or gum. Seek support, whether that’s from your friends and family or resources like counselors, hotlines, and support groups. And, finally, remember that a lapse isn’t a failure. Use slip-ups to discover your personal obstacle to quitting and create a plan for dealing with those the next time. Check out these 23 ways to stop smoking if you need more help.
Overusing painkillers and sedatives
When they’re not taken properly, long-term habitual use of prescription pain killers can lead to addiction, causing more problems than it solves. Even OTC drugs like ibuprofen or aspirin for arthritis or muscle pain can over time increase your risk for ulcers, gastrointestinal bleeding, high blood pressure, and heart attacks. Clues you’re taking too much of a calming drug or sleeping pill include memory loss, excess sleepiness, feeling unresponsive or confused, and falling frequently. When meds make you feel good, you may want to keep on taking them, turning them into a habit or addiction before you know it. Kicking the sedative and prescription pain pill habit is possible with commitment and support, and once the pill-taking has ceased, your body will quickly rebound from their effects.
How to fix it: New pain-relief strategies can ease muscle, joint, and head pain with fewer pills and side effects. For chronic pain, ask your doctor about switching to acetaminophen; it doesn’t cause stomach irritation and doesn’t raise blood pressure like aspirin and ibuprofen. Save ibuprofen for flare-ups of severe, short-term pain. For frequent headaches, see your doctor; migraines can be stopped often with the right medication. If you think you’ll be susceptible to addiction, challenge any doctor who wants to put you on pain, mood, or sleeping medication long-term. If you’re already relying too much on them, get help if you can’t stop. There’s no shame in asking for help from family members, friends, or your doctor. Read on to learn about more bad health habits doctors wish you would stop ASAP.
The Benefits of Healthy Habits
You know that healthy habits, such as eating well, exercising, and avoiding harmful substances, make sense, but did you ever stop to think about why you practice them? A healthy habit is any behavior that benefits your physical, mental, and emotional health. These habits improve your overall well-being and make you feel good.
Healthy habits are hard to develop and often require changing your mindset. But if you’re willing to make sacrifices to better your health, the impact can be far-reaching, regardless of your age, sex, or physical ability. Here are five benefits of a healthy lifestyle.
Eating right and exercising regularly can help you avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, being physically active is essential to reaching your weight-loss goals. Even if you’re not trying to lose weight, regular exercise can improve cardiovascular health, boost your immune system, and increase your energy level.
Plan for at least 150 minutes of moderate physical activity every week. If you can’t devote this amount of time to exercise, look for simple ways to increase activity throughout the day. For example, try walking instead of driving, take the stairs instead of the elevator, or pace while you’re talking on the phone.
Eating a balanced, calorie-managed diet can also help control weight. When you start the day with a healthy breakfast, you avoid becoming overly hungry later, which could send you running to get fast food before lunch.
Additionally, skipping breakfast can raise your blood sugar, which increases fat storage. Incorporate at least five servings of fruits and vegetables into your diet per day. These foods, which are low in calories and high in nutrients, help with weight control. Limit consumption of sugary beverages, such as sodas and fruit juices, and choose lean meats like fish and turkey.
Doing right by your body pays off for your mind as well. The Mayo Clinic notes that physical activity stimulates the production of endorphins. Endorphins are brain chemicals that leave you feeling happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique. You’ll feel better about your appearance, which can boost your confidence and self-esteem. Short-term benefits of exercise include decreased stress and improved cognitive function.
It’s not just diet and exercise that lead to improved mood. Another healthy habit that leads to better mental health is making social connections. Whether it’s volunteering, joining a club, or attending a movie, communal activities help improve mood and mental functioning by keeping the mind active and serotonin levels balanced. Don’t isolate yourself. Spend time with family or friends on a regular basis, if not every day. If there’s physical distance between you and loved ones, use technology to stay connected. Pick up the phone or start a video chat.
Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.
Regular physical activity and proper diet can also prevent or help you manage a wide range of health problems, including:
Make sure you schedule a physical exam every year. Your doctor will check your weight, heartbeat, and blood pressure, as well as take a urine and blood sample. This appointment can reveal a lot about your health. It’s important to follow up with your doctor and listen to any recommendations to improve your health.
We’ve all experienced a lethargic feeling after eating too much unhealthy food. When you eat a balanced diet your body receives the fuel it needs to manage your energy level. A healthy diet includes:
Regular physical exercise also improves muscle strength and boosts endurance, giving you more energy, says the Mayo Clinic. Exercise helps deliver oxygen and nutrients to your tissues and gets your cardiovascular system working more efficiently so that you have more energy to go about your daily activities. It also helps boost energy by promoting better sleep. This helps you fall asleep faster and get deeper sleep.
Insufficient sleep can trigger a variety of problems. Aside from feeling tired and sluggish, you may also feel irritable and moody if you don’t get enough sleep. What’s more, poor sleep quality may be responsible for high blood pressure, diabetes, and heart disease, and it can also lower your life expectancy. To improve sleep quality, stick to a schedule where you wake up and go to bed at the same time every night. Reduce your caffeine intake, limit napping, and create a comfortable sleep environment. Turn off lights and the television, and maintain a cool room temperature.
7 Tiny Healthy Habits To Develop That Will Make A Big Difference
Wanna live a healthier life?
Let’s start by changing what you do daily.
Replacing bad behaviors with some healthy habits, and doing so consistently, can make all the difference. If you haven’t done so thus far, rethink how you’re living and how your habits are affecting your physical, mental, and emotional well-being— and do something about it.
The following health tips are supposed to not only improve your quality of life, but also simplify your daily routine. By better managing your time, you’ll find where to include each of these life-changing micro-habits into your day. With small steps, the big picture can be transformed.
So, let’s begin with 7 tiny daily healthy habits you should begin incorporating into your daily routine.
The Next 7 Healthy Habits You Should Build
1. Drink a glass of water first thing in the morning.
This health tip is simple, but also quite important. Here are a few reasons why this should be part of your healthy eating habits:
- While sleeping, your body gets dehydrated. What it craves, and will be happy to receive as soon as possible, is a whole glass of water. In giving that to your body, you’ll feel instantly refreshed and will also jump start your metabolism. It turns out, you don’t necessarily need to eat breakfast super early, but you doneed to put this magical liquid in your system immediately.
- To make it even simpler, put the glass next to your bed as a reminder. In the morning, fill it with water, add a lemon, and give yourself about 5 minutes to fully enjoy the process of fueling your body and brain. Make it a meditation! Why not?
- Some more benefits of this little trick are that it clears your mind and makes you alert and fully awake. With that, you can easily start the day, have a productive morning, and be more focused than usual for the rest of the day.
- Water also helps flush toxins out of the body, strengthens the immune system, and plays a huge role in managing your weight.
Try doing this first thing in the morning tomorrow and experience all of these positive effects for yourself!
2. Leave technology behind in the evening
Most people have sleeping problems. However, it’s crucial to get your 8 or so hours of sleep every night in order to have energy and a clear mind the next day. If you don’t, your body and brain will suffer in many different ways.
Some of the factors hurting your sleep are going to bed with your phone, browsing the Web on your laptop, watching a movie to get yourself to sleep, or checking social media and getting overwhelmed. For this, using technology before bedtime has become an issue — it keeps your brain activated; no wonder you have problems falling asleep.
There’s a simple solution, and you should add it to your arsenal of daily healthy habits: unplug an hour before bed.
Do it for just 10 minutes today, or say to yourself you won’t be taking your phone or laptop to bed anymore. Then, make this period of time longer once you feel comfortable with it.
It’s so much better to go to bed peacefully and be positive about tomorrow, rather than be kept awake thinking about the posts you just read on your friend’s timeline, the bad news you were bombarded with, or an argument you had on social media.
3. Forming healthy eating habits with little adjustments
You can change your whole meal plan over time by beginning to for some small healthy eating habits today. For instance, you can begin consuming proteins and veggies with each meal. Then, your desire for unhealthy foods will eventually go away, and you’ll still feel full and satisfied after a big meal.
Soon after, you can add supplements such as omega-3 fatty acids to your daily diet. It’s a tiny, 2-second act (taking the pills), but is something that will boost your health in numerous different ways. The krill/fish supplement is proven to control many types of diseases. As a bonus, it fights depression and anxiety, is good for your eyes and heart, and reduces inflammation.
4. Journal your thoughts
Journaling is on this list of health tips for a few reasons.
First of all, it’s another chance to stay away from technology and boost your mental health by emptying your mind and putting it all on paper. However, the benefit of this healthy habit goes much further.
By sharing your thoughts on paper, you’re learning how to open up. In real life, that makes your relationships better over time and you become a better communicator.
It’s great for staying motivated to reach your goals. By writing about your goals, you visualize that it’s already happening and your subconscious mind works to bring you the necessary circumstances in life to get you closer to that vision.
Journaling is also a therapy. You can write about your fears and doubts, and feel better afterwards. It brings clarity and mindfulness to all issues you address.
5. Have stretch breaks
This one is for mental and physical health.
The truth is, we work too much and don’t take breaks — whichs ends up actually ruining our productivity.
Instead, our brain needs to be engaged in relaxing activities as much as once every hour. That can be as little as 5 minutes of stretching, breathing deeply, enjoying a cup of tea, and just filling your mind with positive thoughts.
It’s also suggested to do proper stretching after you wake up, and before you go to sleep. In the morning, stretching helps to get the body get in active mode. In the evening, on the other hand, it helps your brain get into sleep mode and is more of a relaxing activity, rather than one bringing energy to all parts of your body.
6. Start walking
Sounds simple, right? Yet, we avoid it as much as possible. Well, now might be the right time in your life to add walking to your daily healthy habits.
It’s beneficial for your physical well-being as by doing it daily, you’re staying active. Also, it’s great for emptying your mind, breathing some fresh air, getting some vitamin D (if done during the day), and boosting your mood naturally and feeling more alive!
Walking is also connected to stronger bones and lower blood pressure. If you’re not the type of person who likes exercising, this is the easiest form of moving your body and still getting the benefits such as losing body fat, doing basic cardio, and improving your heart health.
If you’re wondering how to include it in your daily schedule, you can do this:
If you wake up earlier, it can be a fantastic start of the day. You’ll be motivated to add some other healthy habits to your morning routine afterward.
Even your lunch break can be your formula for success at work. . . If you do the right activities during it. This is because it’s important to completely shut your brain off and stop thinking about the things going on at the office; for this, you should do something different, and preferably outside. If you get out and just walk, even if it’s for 10 minutes, you’ll see that the stress goes away, making room for relaxation, mindfulness, and even creativity. Once you’re back to work, you’ll find it easier to focus and will get more done.
7. Prepare your food
If you want to take care of your well-being, you should rely on good foods. Don’t just ditch junk food, also be mindful of what you’re putting in your body: measure it, have fixed times for meals, and prepare it yourself.
This will all happen over time, of course. Such healthy eating habits, however, will impact the rest of your life. Researchers have found that home cooking leads to healthier living.
But wait! There’s more. . .
You’re building discipline by saying no to eating on the go. You also build benefit from buying groceries yourself and then getting creative in the kitchen. This process makes the meal something to appreciate— you build a new skill, track your intake, and the food satisfies you way more now that you’ve worked it.
You don’t need to buy anything that comes in a package. Finally start using your kitchen. You’ll soon begin researching more health tips yourself, what ingredients to include, how to combine foods, etc.
Such a mindful preparation, and the delicious meal that follows, are great ways to keep your relationship with your loved ones, family, or roommates strong (they will love you!). Meals are a chance to bond, and eating is much more pleasant when it becomes a social activity. No need for fancy restaurants — you’re saving money by cooking your food, too.
These healthy habits will be enough to change your life in many ways. Begin today. By buying omega-3, by putting a glass beside your bed, by journaling a few thoughts, or by getting outside and walking around the neighborhood for 10 minutes. . . You will feel it.
To live healthy is easy. Just make these part of your daily routine.
Why Diets Don’t Work
The idea that modern diets improve your health is a myth.
When we go on diets, we expect to radically change our life. We want to feel healthier, happier, and fitter.
Unfortunately, that’s not what ends up happening most of the time: 95% of people who went on diet programs say it didn’t work for them.
The problem is, these people were duped into the diet myth.
The diet myth is the idea that to be healthy, you need to eat less, or focus only on a specific food group.
But those restrictions create problems of their own. They don’t address the real problem – the fact that we’re not getting all the nutrition our bodies really need.
If You Want To Develop True, Lasting Health, Then Join Eric Edmeades , The Creator Of WildFit, Mindvalley’s Most Successful Diet Program In This FREE Masterclass , Where You Will Learn:
✅ Uncover the true definition of the word ‘diet’. When you understand this simple fact you’ll realize why most diets don’t work and what you should do instead to reclaim your health and correct your weight.
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✅ The simple science behind why we eat what we eat, and a simple trick to curb your cravings and rewire your brain to eat healthy.
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