Health

Coffee studies and reports pop up so frequently it’s hard to know what to listen to. The amount of coffee we should be drinking may be difficult to determine, but there are various health benefits from drinking a few cups per day. On average three to five cups per day can be an acceptable amount, but that number may not be so simple given all cups of coffee are not equal. Caffeine is the main thing to consider when consuming coffee. For adults, about 400 milligrams per day is considered safe which is the equivalent of four brewed cups of coffee. The results of caffeine on individuals can vary so everyone’s intake should differ based on the effects. The type of coffee plays an important role here. A black coffee is not the same as a frappuccino at your favorite coffee shop. These drinks can have a ton more cream, sugar or sweeteners leading to undesirable health effects. A cup of coffee can have two calories while a latte of the same size can contain 100. The takeaway here is everything in moderation. If you’re consuming a few cups of black coffee per day, you should be fine. Sugary drinks may need to be occasional treats instead of a daily ritual. Source: the Kitchn

We’ve talked a lot about cleaning and disinfecting this past year. But it’s valuable to know there may be misinformation floating around. Here are three of the biggest mistakes about disinfecting. Cleaning and Disinfecting Are The Same This myth couldn’t be further from the truth. These two steps are meant to follow one after the other. Cleaning refers to the removal of germs, dirt and impurities from surfaces. This however does not kill germs, but by removing them it lowers their numbers. Disinfecting on the other hand will kill germs on surfaces through the use of chemicals. This doesn’t necessarily clean dirt surfaces but it also reduces the number of germs on a surface. It’s important to disinfect while also cleaning, preferably cleaning first. Leaving dirt or grime behind makes disinfectants less effective. Disinfectants Kill Germs on Contact Immediately wiping down disinfectant with a paper towel is actually doing it a disservice. In order for a disinfectant to be effective it needs a certain amount of time to sit on the surface. Bleach for example requires at least 10 minutes of contact time to kill germs. Clorox wipes need to leave the objects that they’re treating wet for four at least minutes. Be sure to read the label of your disinfectants to find that required “dwell time”. Disinfectants Provide Lasting Protection Any surface you disinfect will only stay that way until someone else comes along and touches it again. Germs will come back, so it’s crucial to maintain a clean and disinfected environment to ensure the least amount of germs. Source: the Kitchn

Your body’s immune system relies on vitamin C to boost its strength while helping reduce the risk of several chronic diseases such as cardiovascular disease. Vitamin C pills or supplements leave out other health benefits found in whole foods with high vitamin and mineral content. The recommended daily dietary allowance for healthy adults is 75mg for women and 90mg for men. Here are the foods you should incorporate into your diet to get the best benefits of vitamin C. Oranges. Probably the one fruit that everyone thinks of when it comes to vitamin C, oranges are abundant in the micronutrient. One medium sized orange contains 70mg of vitamin C, thus providing 78% of the recommended daily value. If you prefer juice, look for 100% orange juice with no added sugar varieties. Broccoli. Just ½ cup of raw broccoli offers up to 39mg vitamin C, which is 43% of the daily value. Not to mention all the other health benefits such as fiber and calcium. Kiwi. A single medium kiwi serving contains 64mg or 71% of the daily value vitamin C. Other varieties of kiwis such as golden kiwis have even more vitamin C, making them a great source of the micronutrient. They’re also a great source of fiber and digestive enzymes. Strawberries. This fruit is packed with vitamin C. A ½ cup of sliced strawberries provide 49mg or a bit over 50% of the daily value. They have a rich antioxidant capacity with a great dose of filling fiber too. Red Bell Pepper. These peppers contain 95mg of vitamin C, which is over the 100% recommended daily value in just half a cup. One of the richest sources of vitamin C, red bell peppers have a slew of health benefits and flavor. Try incorporating them in a salad or a red pepper hummus. Source: Good Housekeeping

The science has spoken. It may be beneficial to consume red wine, in moderation of course. Here’s some of the key benefits you should know about to feel better the next time you open up a bottle. May Protect Your Heart A recent review has linked drinking red wine to a lower risk of developing heart disease. The research however does not link the direct act of drinking with the potential effects. Drinking red wines may often be accompanied with a Mediterranean diet which could be contributing to the health benefits. Combats Inflammation Red wine contains micronutrient polyphenols such as resveratrol, anthocyanins, catechins and tannins. Particularly, resveratrol is found in other foods like grapes, peanuts, chocolate and berries. These compounds exhibit antioxidant and anti-inflammatory properties. Red wine consumption can also reduce insulin resistance and decrease oxidative stress. May Sharpen Your Mind Red wine also contains flavanols which may protect your body’s cells that support healthy blood vessels. This is a key physiological benefit to improve blood flow to the brain and prevent harmful plaque from developing. Some animal studies suggest resveratrol may prevent age-related memory decline. Promotes Longevity Long term population studies have linked moderate alcohol drinking to a longer life. It is possible to strengthen the effect of resveratrol with a balanced diet containing nutrient-dense foods such as those in a Mediterranean diet. It may be best to pair your favorite glass with a healthy meal. Mood Improvement A 2014 study found that people who consumed a glass of wine in an unpleasant environment experienced the same level of mood improvement as people in a more pleasant environment with no alcohol. As with any alcohol, it’s important to note the potential risks if consumed excessively. This may lead to liver damage, obesity, some types of cancer and stroke. The American Institute for Cancer Research says the less you drink the lower your risk for cancer. Some of these drinks may also have hidden liquid calories which can lead to weight gain. The American Heart Association advises no more than one to two drinks per day for men and one drink per day for women. Sources: Good Housekeeping

Adding essentials oils to your bath can relieve stress and relax your body, but there’s a chance you’re doing it wrong. There are plenty of essential oils out there and using the wrong ones in the wrong way can spill disaster. Get the most out of your bath time with these tips. Combine with a Carrier Oil Oil and water don’t mix. The last thing you want is for the essential oils to just sit on top of the water instead of dispersing throughout. You should always combine the essential oil with a carrier oil first. Carrier oils include coconut, olive or jojoba. Mix three to 12 drops of an essential oil with a tablespoon or 15 ml of carrier oil. This will create the best solution to mix in your bath. Don’t Use Any Essential Oil Just because an essential oil smells good does it mean it’ll be safe on your skin. Be careful to avoid oils known to irritate the skin and natural mucous membranes. Some oils you should avoid are cinnamon, clove, oregano, savory, spearmint and wintergreen. Use some lavender, chamomile and rose instead. Apply to a Bath Properly It may be tempting to drop a few drops as your hot bath water runs, but this can actually cause the oil to escape and scent your bathroom instead. Fill your tub first and turn the water off before adding any essential oils. This will give you the best aromatic effect. An essential oil paired with a carrier oil helps to hydrate your skin but can also make your bath a greasy hazard. Be sure to wash your tub properly after to avoid any slips. You can use baking soda to help de-grease your tub. What’s your favorite essential oil? Let us know in the comments. For more from Cosmo be sure to follow us on our Facebook and Instagram. Sources: GoodHouseKeeping

Sleep hygiene consists of the various habits we engage in before bedtime. These habits can have a significant impact on the quality and the quantity of your rest. It’s important to have a consistent nighttime routine which allows for at least an hour before sleep to wind down, whether it’s drawing a warm bath or drinking your favorite cup of tea. Here’s 4 routines you can try out for a good night’s rest. Set an Alarm You may already be setting an alarm every night, but what’s most important is that you’re setting it to the same time every day. This includes days off such as the weekends. Getting up every morning at the same time will help you get regulate your sleeping pattern for a consistent good night’s sleep. It’ll also help you sleep better in the long run. Dim Lights Light affects melatonin production which is the hormone responsible for helping you fall asleep. Installing dimmers in your home can help mimic the level of natural light outside as it gets darker. It’s best to get as much light outside during the day and then keeping your lights as dim as possible after dusk. Listen to Music Spending some time before bed to listen to music can help relax your body and calm your mind. Be sure the music you listen to is personally relaxing to you. If music tends to amp you up, try something different like nature sounds or white noise. Put Screens Away You may have heard this already, but blue light emitted from screens negatively impacts your melatonin production. This can keep you up longer than intended and makes it harder for you to fall asleep naturally. If you absolutely need to use a phone or a tablet before bed, try switching the screen to a “night shift” mode or dimming it significantly. What’s your favorite nighttime routine? Let us know in the comments. For more from Cosmo be sure to follow us on our Facebook and Instagram. Sources: GoodHouseKeeping