Drink coffee to have a much better nap
In a Japanese study that examined a way to make the most of a nap, those who took a “coffee nap”—consuming about 200 milligrams of caffeine (the amount in one to twocups of coffee) and then instantly taking a 20-minute rest—felt more alert and performed better on computer tests than people who only took a nap.
Why does this work? A 20-minute nap ends just as the caffeine kicks in and clears the brain of a molecule known as adenosine, maximising alertness. “Adenosine is abyproduct of wakefulness and activity,” says Allen Towfigh, MD, medical director of new york Neurology & Sleep medicine. “As adenosine levels increase, we become additional fatigued. napping clears out the adenosine and, when combined with caffeine, an adenosine-blocker, further reduces its effects and amplifies the results of the nap.”
For healthy teeth, do not brush after eating
Don’t brush your teeth instantly after meals and drinks, especially if they were acidic. Acidic foods—citrus fruits, sports drinks, tomatoes, soda (both diet and regular)—can soften tooth enamel “like wet sandstone,” says Howard R. Gamble, immediate past president of the Academy of General dentistry. Brushing your teeth at this stage willspeed up acid’s impact on your enamel and erode the layer underneath. Gamble suggests waiting 30 to 60 minutes before brushing.
To wear a smaller size, gain weight
Muscle weight, that is. If 2 ladies both weigh 150 pounds and only 1 lifts weights, the lifter will more probably fit into a smaller pant size than her sedentary counterpart. Likewise, a 150-pound woman who lifts weights could very well wear the same size as a 140-pound lady who does not exercise. The reason: although a pound of fat weighs the same as a pound of muscle, muscle takes up less space, says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. “You will get bigger muscles and get smaller overall if you lose the fat,” he says. “The bulk so many girls worry only occurs if you do not lose fat and develop muscle on top of it.” reduce on calories and add weight to your workout to lose inches.
To eat less, eat more
Grabbing a 100-calorie snack pack of cookies or pretzels could seem virtuous, but it’s more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for texas Health ben hogan sports medicine. “Eating little amounts of carbohydrates does nothing however spike your blood sugar and leave you wanting more carbs.” Goodson recommends selecting a protein like peanut butter or string cheese with an apple. “They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall,” she says.
Skip energy drinks when you are tired
Energy drinks contain up to 5 times more caffeine than coffee, however the boost they provide is fleeting and comes with unpleasant side effects like nervousness, irritability, and fast heartbeat, says Goodson. Plus, energy drinks usually contain high levels of taurine, a central nervous system stimulant, and upwards of fifty grams of sugar per can (that’s thirteen teaspoons worth!). The sweet stuff spikes blood sugar temporarily, only to crash soon after, leaving you sluggish and foggyheaded—and reaching for one more energy drink.
Drink water when you are bloated
When you feel bloated, drinking water sounds as if it might only build matters worse, but it can often help, says James Lee, MD, gastroenterologist with St. Joseph Hospital in Orange, Calif. If you are on a high-fiber diet, for example, then your body wants more water to work more efficiently, says Dr. Lee. “Water mixes with water soluble fiber and makes it into a gel like substance. This affects the motility of the gut and reduces the symptom of bloating.” Drinking more water also relieves bloating caused by dehydration. when you are dehydrated, your body clings to the water your body does have, causing you to puff up.
Ditch diet soda to lose weight
You should ditch all soda, including diet. research from the Johns Hopkins Bloomberg school of Public Health disclosed that overweight and obese adults who drank diet beverages ate additional calories from food than people who drank regular soda. in addition, a University of texas study found that diet soda drinkers had a 70th largerincrease in waist circumference than non-drinkers over the course of regarding ten years.
“In addition, many folks assume ‘low-fat,’ ‘low-sugar,’ or ‘light’ means fewer calories, however that is not always true,” says Goodson. “Typically when makers cut somethingout and the end result tastes just as good, they’ve added something like extra sugar.”
Drink a hot beverage to cool off
Which will cool you off faster on a steamy summer morning: ice coffee or hot? 2 recent studies say the latter—and so do different cultures where drinking hot tea in hot weather is the norm, like in India. after you sip a hot beverage, your body senses the change in temperature and increases your sweat production. Then, as the sweat evaporates from your skin, you cool off naturally.
Exercise when you are tired
After a long, exhausting workday, exercise seems like the very last thing you’d wish to do, however getting your sweat on will actually energize you. Fatigue along with mood and depression improved after a single 30-minute moderate intensity exercise session, according to a study published in medicine and Science in Sports and Exercise. “Everything we do uses oxygen, so when you exercise it helps you work additional efficiently and you do not tire as easily,” says Nutting. “You additionally function better mentally.”
Handwrite notes to boost your brainpower
Typing notes permits you to write additional material, however you are more likely to remember those notes if you handwrite them, according to research from IndianaUniversity. “To learn something means you have processed it,” says Dr. Towfigh. “And once you take handwritten notes you ‘process’ or learn additional info. you start the learning method as you listen to the lecture.” Plus, since you take a look at the page on which you’re writing, you naturally review the material and reinforce the data you have already processed.