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A few minutes in the sunshine raises vitamin D levels, and that’s good for your bones, your heart, and your mood. Plus, being outside means you’re more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found thatContinuar lendo “Tome sol”

Strength training helps your body trade fat for muscle mass. That means you’ll burn more calories even when you’re being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises — like push-ups, lunges, and weight lifting — at least twice aContinuar lendo “Treine seus músculos”

There are almost too many benefits to list. A good night’s sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For theContinuar lendo “Durma bem”

New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer’s disease.

Checking your email and social media a lot? Sure, your friends’ and family’s latest updates are just a click away, but do you really need to see pictures of your cousin’s latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screenContinuar lendo “Reserve um tempo”

It’s important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn’t for you, keep it light withContinuar lendo “12 Habits of Super-Healthy People”

Go Nuts 6 / 12  They’re packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of vitamin K. Add pine nuts to a pasta dish, or grab a handful of cashews or mixed nuts forContinuar lendo “Vai de nozes e castanhas”

Related: Slow Wound Healing 3 / 13  Wounds don’t seem to heal as fast in people with low levels of vitamin D. That’s particularly true for people with burns. Research is ongoing to see if vitamin D supplements can help people recover faster from burns and other wounds.

Why Might You Need More Vitamin D? 2 / 13  Maybe because your body doesn’t: Get enough sunshine Get enough from food, especially if you’re vegan or can’t eat dairy Absorb vitamin D as well as it should, or it gets rid of it too quickly Black people in the U.S. typically have lower levels of vitaminContinuar lendo “D3”

What’s Vitamin D? 1 / 13  Your body uses it to absorb minerals like calcium and phosphorus. That makes your teeth and bones strong. Vitamin D also supports your muscles, nerves, and immune system. You can get it from sunshine on your skin and from eating eggs, fatty fish, and fortified foods like milk and cereal.