6 INSTANT HEALTH ENHANCERS

No time for a gym membership? Try one or more of these easy lifestyle adjustments to boost your physical health and mental wellness. BY JACQUELINE KOVACS Switch it off!

1Drop the afternoon coffee That 3 p.m. cup of dark roast may be just the thing to rev you up for the rest of your day, but it’s not doing you any favours as evening approaches. Researchers at Wayne State University in Detroit found that caffeine can affect the quantity and quality of sleep, even when consumed six hours prior to bedtime, potentially knocking an hour or more off your nighttime sleep.

2Uncross your legs Sitting with one thigh over the other is an unconscious habit for many of us. The problem is, when you cross your legs, you torque your hips and rotate your pelvis, putting pressure on your spine. Long term, that can lead to neck and back pain. Worse, habitual leg crossing has been linked to raised blood pressure and herniated discs. Once you’ve kicked the crossing habit, aim to keep your knees and ankles at 90-degree angles.

3Skip diet soda The label may say “zero-calorie,” but that daily can of pop can cause you to gain weight. Research has linked diet sodas not only to increased belly fat but also to a higher incidence of metabolic syndrome, which includes risk factors such as abdominal obesity, high blood pressure and high triglycerides—all precursors to heart disease and diabetes. Ditching diet soda is also good for your bones: A 2014 study found that increased consumption of diet soda is associated with increased risk of bone fractures in postmenopausal women.

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Boosting your physical and mental health can be as easy as scheduling unplugged time every day. In fact, tuning out of your devices and tuning into nature has been linked to higher levels of cancerfighting proteins and a reduction in the symptoms of anxiety and depression.

5Walk once an hour You may have heard the expression “sitting is the new smoking.” Prolonged sitting and inactivity can increase your risk of heart disease, diabetes and other health hazards. A two-minute stroll once an hour around the office, your home or your backyard can help offset those ill effects and lower your risk of premature death by 33 percent.

Most of us don’t need a reminder to slather on the high-SPF stuff in summer—but we really should be doing it year-round. That’s because unprotected exposure, even on cold or cloudy days, increases your chances of skin cancer, which accounts for one in three cancers diagnosed worldwide. Plus, sunscreen is one of the best anti-aging products out there; a 2013 Australian study found a signficant delay in skin aging as a result of daily sunscreen use. For everyday protection, use SPF 15 or higher.