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Simple Habits For A Healthier Lifestyle Starting Today

Published on 03/01/2023
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You don’t have to make drastic changes to be healthier. Here are some simple habits worth making a daily routine.

Simple Habits For A Healthier Lifestyle Starting Today

Maintain Friendships

Why It’s Worth It: Research has shown that strong social bonds through friendship, family and community contribute significantly to our physical and mental well-being – while loneliness and social isolation are known risk factors for health problems. Studies have found that feeling lonely can increase your risk of stroke, heart disease, depression and dementia.

Pay Attention To Your Sleep Quality

Why It’s Worth It: The importance of our sleep can’t be underestimated. Between 6 and 9 hours of sleep per night is recommended. This allows our body and brain to regenerate and recover. Not only does restful sleep boost the immune system, but it also helps maintain a healthy weight, increases fertility, and promotes mental well-being. Poor sleep on a regular basis, on the other hand, increases the risk of diabetes, heart disease, cancer, obesity and depression.

Bring Movement Into Your Everyday Life

Why it’s worth it: There’s strong evidence that at least 2.5 hours of moderate exercise a week can help reduce your risk of heart disease and stroke. Physical activity has countless positive effects on our health – from maintaining a healthy body weight to better mental health to longer life expectancy. The challenge is to incorporate regular exercise into our daily routine. Start with 30 minutes: Just half an hour of moderate exercise a day can have a positive effect on your health. You should also avoid sitting too much. So try walking more, standing up for work, or just dancing to your favorite music.

Eat More Colorful Things

Why it’s worth it: In general, the more colorful the selection of food, the more nutritious the diet. So-called phytonutrients, which have an antioxidant and anti-inflammatory effect, ensure the variety of colors. It has long been known that the colorful Mediterranean cuisine, which is characterized by a high proportion of fruit and vegetables, nuts, whole grain products, fish and healthy fats (olive oil), is healthy. A study now proves that the “Mediterranean diet” ensures a longer life expectancy for over 65-year-olds. In countries with a Mediterranean diet, there are fewer cardiovascular diseases, high blood pressure and obesity.

Stay Curious

Why It’s Worth It: This habit isn’t easy to form, but it’s important. It’s about doing more of the things that make you feel valuable, that you belong, that you’re part of something. This not only makes you happier and more joie de vivre, but can also help reduce your risk of health problems such as stroke and depression. Make a list of all the activities that make you feel good or that you enjoy spending your time on. Mark the things that you want to prioritize more in your life.

Weight Loss Goals For The New Year: How To Make Sure They’re Realistic

Weight loss goals are never easy to stick to in the new year: we all know how many people give up even before the end of January! But if you set your goals the right way, making sure they’re realistic, then you really can use the new year as a way of achieving the fitness levels you’ve always wanted.

Understanding Why People FailThe main reason why people fail to meet their weight loss goals is because they aren’t motivated enough. When you aren’t motivated it’s easy to find other things to do instead of exercising, and it’s easy to start seeing exercise as a bore or a burden. This is why it’s important to set a resolution that really matters to you, instead of choosing an arbitrary goal.

How To Set Achievable Goals

The key is to make sure that the weight loss goals you set are achievable – both physically and mentally. First, you’ll need to start with motivation. Simply sitting down and thinking about all of the reasons why you want to lose weight or start exercising can get you excited about the prospect. Maybe you want to gain confidence, maybe you want to feel more energized again. Whatever it is, know what you are working for!

Next, you’re going to have to be honest with yourself and recognize your weaknesses. You’ve let things go for a reason – maybe you have a really sweet tooth, or maybe you got so busy or tired in your day to day life that exercise became less of a priority. By being really honest about what has stopped you in the past you can make sure you don’t repeat your mistakes.

Putting Together A Realistic Plan

Now that you’ve recognized your motivations and weaknesses, it’s time to put together a realistic plan. The more specific you are, the better – it’ll help keep you on track even through the tough days. This means setting a plan on how often you’ll exercise, where you’ll do it, and how long for. You’ll soon realize that it isn’t too difficult to fit 30 minutes of exercise into your day to day life!

Don’t forget that you’ll also need to combine dietary changes with your exercise. But don’t take on too much at once! Many people choose to go on crash diets in the new year only to give up within a few weeks. Start with something small, such as reducing the amount of sugar you put in your coffee. When you’re used to it, make another small change to your diet. The key is to make sure you’re not left craving all the foods you used to love – remember, the goal is to be realistic.

Americans share fake news to fit in with social circles

  • Journalism and Facts
  • Social Media and Internet
  • Politics

Fear of exclusion contributes to spread of fake news, research finds

Read the journal article

  • Tribalism and Tribulations (PDF, 495KB)

WASHINGTON — Both conservative and liberal Americans share fake news because they don’t want to be ostracized from their social circles, according to research published by the American Psychological Association.

“Conformity and social pressure are key motivators of the spread of fake news,” said lead researcher Matthew Asher Lawson, PhD, an assistant professor of decision sciences at INSEAD, a business school in France. “If someone in your online tribe is sharing fake news, then you feel pressure to share it as well, even if you don’t know whether it’s false or true.”

The research was published in the Journal of Experimental Psychology: General.

The proliferation of fake news contributes to increasing political polarization and distrust of democratic institutions, according to the Brookings Institution. But fake news doesn’t always proliferate due to dark motives or a call for action. The researchers began studying the issue after noticing people in their own social networks sharing fake news seemingly without malicious intent or ideological purpose.

“Political ideology alone doesn’t explain people’s tendency to share fake news within their social groups,” Lawson said. “There are many factors at play, including the very basic desire to fit in and not to be excluded.”

One experiment analyzed the tweets and political ideology of more than 50,000 pairs of Twitter users in the U.S., including tweets sharing fake or hyper-partisan news between August and December 2020. (Political ideology was determined through a network-based algorithm that imputes ideology by looking at the types of accounts Twitter users follow.) The number of tweets between pairs of Twitter users in the same social circles were measured. Twitter users were less likely to interact with each other over time if one of them shared a fake news story and the other did not share that same story. The same effect was found regardless of political ideology but was stronger for more right-leaning participants.

A second experiment analyzed 10,000 Twitter users who had shared fake news in the prior test, along with another group that was representative of Twitter users in general. Twitter users who had shared fake news were more likely to exclude other users who didn’t share the same content, suggesting that social pressures may be particularly acute in the fake news ecosystem.

Across several additional online experiments, participants indicated a reduced desire to interact with social connections who failed to share the same fake news. Participants who were more concerned about the social costs of not fitting in were also more likely to share fake news.

While fake news may seem prolific, prior research has found that fake news only accounts for 0.15% of Americans’ daily media consumption, and 1% of individuals are responsible for 80% of fake news sharing. Other research found that election-related misinformation on Twitter decreased by 73% after Donald Trump was banned from the platform.

Many complex factors contribute to people’s decisions to share fake news so reducing its spread is difficult, and the role of social media companies isn’t always clear, Lawson said.

“Pre-bunking” methods that inform people about the ways that misinformation spreads and highlighting the importance of the accuracy of news can help reduce the spread of fake news. However, finding ways to ease the social pressure to conform in online spaces may be needed to start winning the war on misinformation, Lawson said.

Article: “Tribalism and Tribulations: The Social Costs of Not Sharing Fake News,” Matthew Asher Lawson, PhD, INSEAD, Shikhar Anand, Indian Institute of Technology Delhi, and Hemant Kakkar, PhD, Duke University, Journal of Experimental Psychology: General, published online March 9, 2023.