7:40:52 
2023-04-16 
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Scientific steps to enjoy better health
Scientists believe that the effective recipe for better health depends on 5 steps, which is to practice good habits of sleeping, eating, exercising, socializing, and reducing stress, for a long time.
For example, experiencing a bad night's sleep not only affects your concentration during the day, not getting enough sleep increases your risk of mood swings, asthma, stroke, and early death.
The US Centers for Disease Control recommends that adults get a minimum of seven hours of sleep each night, but sleep quality is also important.
To get more quality sleep, research shows it's important to set a schedule for going to bed and waking up, having a nighttime routine to tell your brain it's time for bed, keeping your bedroom dark and cool, getting away from screens early, and not staying in bed if you're having trouble sleeping.
According to many scientific studies and annual rankings, people should follow the Mediterranean diet.
The Mediterranean diet takes an approach to eating, characterized by cooking simple, plant-based dishes, where the staples for each meal include fruits and vegetables, whole grains, beans, and seeds, with minimal nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are rarely consumed, and sugar and refined foods are reserved for special occasions.
Several studies have found that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression, and breast cancer.
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