Nail biting
Nearly 30% of young adults bite their nails, and there are reasons beyond ugly hands for breaking this bad habit. Biting your nails can interfere with normal nail growth and damage your tooth enamel. Not only that, but there are plenty of harmful bacteria that live underneath your fingernails, which you certainly don’t want to bite into. Keep your nails trimmed short and there will be less to chew on, and less space for bacteria to live as well. If that doesn’t work, the same products used to stop thumb sucking in children will make your finger nails taste just as terrible.

Losing sleep
Your body depends on sleep not only to recharge energy, but to recharge your immune system. Hormone levels, appetite, and mood are also affected by the amount of sleep you get. Needless to say, there are serious consequences to sleep deprivation, not to mention the effects it can have on your appearance (wrinkles, dark circles, etc.). Treat your sleep like a serious diet to make sure you get enough of it. Keep track of things like caffeine intake and time spent in front of a TV or computer monitor to find out what might be causing your lack of sleep.

Fear of Flossing
Most dentists will tell you that a majority of their patients don’t floss regularly. They’ll also tell you that gum disease is the most preventable disease there is when you practice good oral hygiene, including flossing. Know what else they’ll tell you? That more and more research points to the link between gum disease and more serious concerns like heart disease, stroke, and cancer. See where this is going?

Midnight snacking
The idea of late night eating isn’t so bad itself, it’s the fact that you’re probably not eating the healthiest snacks by the light of the fridge. Combine this with the fact that stomach acids have much easier access to the esophagus when you lay down while you’re still digesting that slice of cold pizza. Try to go to bed earlier and limit the time between dinner and when you might snack, or snack earlier and healthier.

Staying out in the cold will give you a cold
Colds are caused by viruses, either from inhaling infected air droplets sneezed or coughed by someone infected, or by touching something that an infected person has touched and transferring it to your mouth or nose. You don’t get colds from cold air or wind, but the viruses that cause them are more active in the winter- which is why more people get them in the colder months.

Chocolate causes acne
Acne is formed when oil glands in the skin make too much of a waxy substance called sebum that can clog pores along with dead skin cells. This allows bacteria to grow and irritate the blocked pores and lead to the red, swollen appearance. Over washing can cause further inflammation too, so a good balance is key. Studies have disproved the chocolate link, though stress has been shown to cause outbreaks.

Knuckle cracking leads to arthritis
The popping sound when someone cracks their knuckles is caused by bubbles bursting in the fluid that lubricates joints. When the bones are pulled apart, the capsule containing this fluid is stretched and can “pop”. A study of 74 people who habitually cracked their knuckles and 226 people who didn’t found no difference in rates of arthritis.

Sugar makes children hyperactive
Obesity and cavities are much bigger concerns for children having too much sugar than hyperactivity. At least 12 double blind studies have been conducted that observed how children react with diets containing different levels of sugar. None of them could tell the differences between the children who had and had not consumed the most sugar.

Mayonnaise
The problem that most people have with mayo is in the proportions. Truthfully, it isn’t that bad when you’re using a teaspoon or two as directed. However, the majority of mayo-niacs load it on much thicker than that. This can pile up the calories and fat in a hurry. Better options are lower calorie condiments like mustard, BBQ sauce, or even light mayonnaise.

Lunch meat
Processed meats may seem lean, but they often include loads of sodium and preservatives. There is also an increased risk of colon cancer now linked to the chemical preservatives that are frequently used in lunch meats. The sodium content in some lunch meats can be staggering, up close to 500mg in some cases.  Try roasting your own meat for sandwiches, or look for deli brands lower in sodium and nitrates that are contributors to high blood pressure and heart disease.

Salad dressing
Two tablespoons of any creamy salad dressing can add 12 grams of fat and 120 calories to your salad. Kind of defeating the purpose isn’t it? What’s worse is that most people use twice that amount of dressing.  Downsizing to the two tablespoon recommendation is a good idea, but even better is going for a lighter dressing in the first place to get fewer calories.

Frozen French fries
Most people keep some sort of frozen potato side dish handy as they’re usually good accompaniment for any of the three meals of the day. One small serving of the traditional potato products like French fries or tater tots can contain 10 grams of fat and over 500mg of sodium in a 3 oz serving. Take the time to bake or roast potatoes to take advantage of the nutrients they contain.

A vision care diet
The most common eye diseases share a common link- oxidation, chemical process in which free radicals damage cells in the body, in this case, the eyes. A natural by-product of metabolism, these oxygen-based molecules are also produced in large amounts by smoking, air pollution, and excessive sunlight. A few of the best antioxidants to help protect your sight are vitamin A, zinc, lutein, and fish oil (which are high in omega 3 fatty acids).

Water and exercise
Drinking a lot of fluids improves the transport of antioxidant nutrients to the eyes, so drink at least 8 glasses of water a day to lubricate them. Regular exercise is also good for eye health, especially in helping to prevent glaucoma. It boosts circulation throughout the entire body and can reduce pressure in the eye as well.

Sunglasses
Most people wear sunglasses for comfort, but there’s a more important reason: the sun’s ultraviolet radiation greatly increases oxidation in eye tissues. Excessive sun exposure is a leading cause of cataracts and macular degeneration. Make sure that your sunglasses block 100% of both UVA and UVB radiation, and styles that wrap around the face are best as they block most of the sunlight that would otherwise hit your eyes.

Relax
Our eyes get virtually no rest other than when we’re sleeping. An easy way to soothe and relax your eyes is to rub your palms together until they’re warm, and place them gently over your closed eyes with the fingers of each hand overlapping and resting in the center of the forehead for a few minutes. Do this at least once a day.

Vitamin E
Nuts, especially almonds, hazelnuts, and peanuts, are a good source of vitamin E, which helps to minimize inflammation. Eat a single one ounce serving of any of these nuts daily year round to help prevent symptoms. If you do have symptoms, increase the servings or add a few tablespoons of peanut butter as well.

Omega 3’s
Cold water fish like salmon, mackerel, trout, herring, and sardines as well as walnuts and flaxseed contain omega 3 fatty acids, which help fight inflammation. Eat at least two servings of cold water fish each week year round, and three servings during the seasons when you experience airborne allergies. Flaxseed can be added easily too, as it can be found in supplement form.

Zinc
Oysters, shrimp, crab, legumes, whole grains, and tofu are all high in zinc, which has antibacterial and antiviral effects that provide relief for immune systems that are overworked by fighting allergies. Have 6 oysters, 6 shrimp, or a few crabs each week, and twice that when allergies flare. Also have one serving of whole grains, beans, or tofu daily.

Tea
Whether green, white, or black, tea is full of flavonoids, plant compounds that reduce inflammation. Tea also increases proteins in the body that fight infection, again relieving an overtaxed immune system. Have at least one cup a day, and double that when allergies are in season. Have it early in the morning to stimulate the tiny hairs in the nose that keep pollen and dust away.

Learn a word a day
Pick out a word from the newspaper or dictionary every day. Put it on an index card and quiz yourself occasionally. It may not sound like much, but this type of exercise keeps your brain sharp. The brain continues to regenerate nerve cells throughout your entire life, and this process called neurogenesis helps older adults to improve memory and cognitive function as they age. If learning a new word doesn’t appeal to you, try something challenging that’s more your style like reading history books or learning chess. People who have stayed true to this daily learning have been able to recover as much as 20 years of memory power.

Reconnect
Over the last 10 years countless studies have been published showing that people in happy marriages have healthier and longer lives. Some even showed decline in things like heart disease and cholesterol based upon their relationship status. Emotional connections don’t just appear, they require work to maintain. Take the time out to reestablish some of these relationships that you’ve lost. It can be as simple as writing an email or picking up the phone, and it can add years to your life.

Climb the stairs
In a study of 5,000 people over age 70, all participants had some sort of physical limitation, but the ones who got even minimal exercise were 55% less likely to develop more serious physical issues like severe joint pain or muscle weakness. Minimal exercise in this instance was defined as the equivalent of walking a mile in a week, so even the little movements can add up to a great preventative degree.

Stop and smell the flowers
60% of all doctor visits are for stress related issues. Take some time out to remember that the world doesn’t have to be rushed through. For some people it’s as simple as a few minutes of contact with the natural world, even 5 minutes of watching birds at the feeder can have a restorative effect. Nature has a way of restoring our equilibrium, so take a deep breath and relax.

Take A Breather
Deep breaths raise your body’s blood oxygen levels, which can help increase your energy and alertness by lowering blood pressure and slowing your heart rate. The idea is to breathe deeply into your belly, not your chest. While sitting upright, inhale slowly through your nose and feel your abdomen push out, then exhale slowly through your mouth. Alternatively, a method used for quick energy in yoga calls for quick inhaling and exhaling through your nose while your mouth is closed. It is recommended to take 3 of these rapid breaths within a second, and repeat up to 15 seconds.

Move Around
If you have an office job like so many Americans, try getting a little exercise either on your lunch hour or if you get a shorter break throughout the day. A study from California State University, Long Beach suggested that the participants had a longer time of increased energy after taking a 10 minute walk than they did if they ate a candy bar or other sugary quick fix. The reason that a little brisk exercise works better than a store bought solution is that walking pumps oxygen through your veins and muscles.

Drink More Water
Your brain is made of 83% water, so it just makes sense that if you’re dehydrated it’s not going to function as well as it could or should. Fatigue isn’t the only symptom of dehydration of course, it can also cause depression, confusion, aggravation, constipation, and headaches. Make sure you drink plenty of water, or eat foods that have high water content like fruits and vegetables. Excess caffeine can cause dehydration, so be sure to balance it carefully.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.

Between driving, watching TV, and working at desks, Americans spend half their waking hours sitting down. The problem with this is that our bodies are designed to move, and when we spend so much time sitting our health suffers in many ways.

Sitting causes the central nervous system to slow down, which can lead to fatigue. One study suggested that fatigue could be reduced by up to 65% within 6 weeks by adding low intensity exercise like walking three times a week. Sitting can also weaken the muscles that support posture and are used to walk. This can stiffen joints, and lead to hunched posture and increase the risk for back and joint pain. Sitting for a few hours can cause enzymes in your body that break down fats in your bloodstream to start switching off. Prolonged sitting can cut their activity by up to 50%.

It’s no secret that the biggest traps at home are the TV and computer, so a little careful planning can add some activity to those non-active pastimes. Try placing exercise equipment like a treadmill or stationary bike near your TV and use it for at least a half hour a day. Some people choose to put their computers on an elevated shelf or stand so that they can stand while using it. Video games are just as sedentary activity as watching TV in most cases, but there are options like some of the games on the Nintendo Wii that allow you to mimic motions in sports such as tennis or baseball.  While certainly not a replacement for a workout, but still much better than the alternative.

At the office, try standing up when you answer the phone, or scheduling “walking meetings” when there aren’t a lot of notes to be taken. Another good practice is the 10 minute rule, which is to get up and stretch or walk around for 10 minutes out of every hour. Try parking your car farther away from the office, and take the stairs instead of the elevator when/if you can.

There are over 40 million Americans that suffer from seasonal allergies, and what’s worse is that most of the medications that help alleviate these symptoms have harmful side effects. Fortunately, there are some answers hiding in nature that are much safer than drugs, and have little to no side effects.

Quercetin
Quercetin is a plant pigment that can inhibit cells that produce histamine.  It’s naturally occurring, and can be found in various foods like citrus fruits and onions. Don’t plan on getting enough of it through your diet though, the amounts found in foods can be minimal. Depending on the severity of your symptoms, take up to 600mg of a quercetin supplement either preventatively or once your symptoms start. It has minimal side effects like headache or upset stomach in some cases.

Stinging nettle
Stinging nettle is a flowering plant that reduces histamine production when ingested. The average dose is between 500mg to 1000mg depending on the severity of the symptoms. Consult your doctor or allergist first, as some people can be allergic to stinging nettle. Rare cases can cause upset stomachs.

Fish oil
The same omega 3 fatty acids that can reduce inflammation that leads to heart disease also helps with allergies. When buying fish oil, be sure to read the label carefully. Make sure you’re getting mercury free fish oil that is either purified or pharmaceutical grade. This will ensure that what you’re buying is potent enough to have positive effects and has had any and all potential toxins removed. Typical dose is 2000mg a day.