BEHAVIORS & HABITS THAT AFFECT HEALTH

Adequate Hydration

YES

Regular sleep times

NO

Regular sleep times

Healthy Sleep

Ideal

  • Go to bed at regular times

  • Wake up at regular times

(+/- 20 minutes)

EVERY DAY!

  • Use the bed for sleep only

  • Exercise regularly, but before 2 p.m. 

  • Set the temperature between 65-72 degrees

AVOID

  • Long or regular naps

  • Staying in bed awake for more than 5-10 minutes

  • TV, internet, or phone time in bed
  • Reading in bed
  • Caffeine before sleeping
  • Smoking
  • Alcohol
  • Drugs that disrupt sleep
  • Rigorous exercise before bedtime

Reducing Stress

YES

Regular sleep times

NO

Regular sleep times

HABITS THAT AFFECT HEALTH

These habits have been show to either improve health or increase your risk of disease.

It should be no surprise that soda makes the list of things that can increase your risk of illness and disease. Here's why.

DIET SODA

Aspartame is the most commonly used artificial sweetener used in diet drinks and it's effects on the body are similar to sugar.  Within 30 minutes after drinking either a diet soda containing aspartame or the same amount of regular soda (with sucrose), the body reacts with similar concentrations o...

Maybe you've been told that a cold shower can wake you up or even help your recovery after a heavy workout. But what has science shown to be as real benefits other than saving hot water?

THE BENEFITS

REDUCES PAIN

- Increases local anesthetic effects

- Increases dopamine concentration (low dopamine is associated with pain syndromes)

- Decreases nerve conduction

- Blocks pain stimuli receptors

- Increases pain tolerance

- Decreases musc...

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