i tried 12 healthy habits for a week (life changing) *THIS WILL MOTIVATE YOU*
Summary
TLDR视频记录了一个女孩尝试在一周内养成12个健康习惯的挑战。这些习惯包括充足的睡眠、均衡饮食、规律运动、保持良好的个人卫生等。她通过亲身实践,探讨了这些习惯背后的科学依据,并分享了这些习惯如何改变生活。视频强调了健康习惯的重要性,同时提醒观众,每个人的情况不同,需要根据自己的实际情况调整习惯。
Takeaways
- 😴 睡眠至关重要,大多数成年人需要7到9小时的睡眠,8小时是平均水平。
- 🏃♀️ 规律的锻炼可以提高健康水平,即使是简单的散步或与朋友一起踢球也有益。
- 🥗 每天摄入足够的水果和蔬菜可以显著降低死于各种疾病的风险。
- 💧 保持适当的水分摄入对身体健康非常重要,但并非一定要严格限制在每天8杯水。
- 🦷 良好的口腔卫生习惯对整体健康有积极影响,使用电动牙刷和氟化物牙膏更为有效。
- 📔 阅读文学作品可以提升理解他人情感和信念的能力,有助于社交关系的建立。
- 📝 写日记有助于情绪调节和心理健康,可以作为情绪释放的出口。
- 🍳 早餐的选择应基于个人喜好和身体需求,而不是被商业宣传所左右。
- 🧼 洗脸和护肤可以提高个人卫生和自我形象。
- 🛌 整理床铺可能对提高生产力和减少压力有积极作用。
- 🗓 规划和设定日程可以帮助人们更好地管理时间和任务。
Q & A
为什么充足的睡眠对情绪调节很重要?
-充足的睡眠对情绪调节很重要,因为睡眠不足会增强对负面情绪的情绪反应。例如,仅仅一晚的睡眠不足就可以使人们对负面情绪的情绪反应增加60%。
为什么我们需要每天喝8杯水?
-每天喝8杯水的说法并没有充分的科学依据。水的需求量取决于个人的体重、环境温度和活动水平。虽然保持适当的水分摄入对身体健康至关重要,但是过量饮水并不会带来更多好处,反而可能导致水中毒。
早餐真的是一天中最重要的一餐吗?
-关于早餐是否是一天中最重要的一餐,科学界并没有统一的结论。一些研究表明,将早餐作为一天中最大的一餐可能有助于降低体重指数,但这并不意味着不吃早餐就会导致体重增加。最重要的是根据个人的饮食习惯和需求来决定是否吃早餐以及吃什么。
为什么保持日常习惯很重要?
-保持日常习惯有助于提高生活质量和健康水平。例如,规律的睡眠习惯可以调节情绪和身体功能,适当的锻炼可以增强免疫力和心肺功能,而均衡的饮食则可以提供必要的营养。
整理床铺有什么好处?
-虽然关于整理床铺的科学研究不多,但有证据表明,一个整洁无杂物的环境可以提高生产力并降低压力水平。整理床铺可以作为一天中的第一件事,为完成更大的日常任务提供动力。
为什么刷牙和使用牙线对健康很重要?
-刷牙和使用牙线对健康至关重要,因为良好的口腔卫生可以降低心脏病的风险。例如,一项大型2019年的研究发现,良好的口腔卫生可能减少房颤和心力衰竭的风险。
吃水果和蔬菜的健康益处是什么?
-吃水果和蔬菜可以显著降低死于任何原因的风险,包括心脏病、中风、癌症和慢性阻塞性肺病等。特别是绿叶蔬菜和富含维生素C及β-胡萝卜素的水果和蔬菜,它们是抗氧化剂的主要来源,可能在预防癌症方面发挥作用。
阅读对心理健康有哪些益处?
-阅读,特别是文学小说,可以增强人们理解他人情感和信念的能力,即所谓的“心理理论”。此外,阅读还可以帮助减轻压力,研究发现30分钟的阅读可以像瑜伽和幽默一样有效地降低血压、心率和心理压力。
写日记对情绪和心理健康有哪些好处?
-写日记可以作为情绪的出口,有助于减少大脑中负责控制情绪强度的杏仁核的活动。写日记还可以提高正念、记忆和沟通技能,并可能导致更好的睡眠和更强的免疫系统。
为什么保持日常锻炼对健康至关重要?
-保持日常锻炼有助于提高心肺功能、增强免疫力、改善情绪和睡眠质量。即使是简单的活动,如散步或与朋友一起踢球,也比完全不锻炼要好得多。
为什么保持健康的生活习惯是一个长期的过程?
-保持健康的生活习惯是一个长期的过程,因为这些习惯需要时间来形成并变成自动化的行为。此外,不同的习惯对不同的人可能有不同的影响,因此需要根据个人的需求和情况来调整习惯的频率和类型。
Outlines
🌞 夏日健康挑战启程
视频开始于一个夏日的场景,主人公在手机上浏览短视频,偶然看到一个关于女孩夏日健身转变的视频,激发了她尝试健康习惯的想法。尽管起初对此持怀疑态度,但最终决定探索这些习惯是否真的有效。她搜索了夏日健康习惯,并找到了一个包含12个日常习惯的清单,计划在一周内尝试这些习惯,并记录下自己的体验和感受。她强调,巨大的变化不可能在一周内发生,但坚持和进步是关键。
💤 睡眠的重要性
视频的第二天,主人公讨论了睡眠的重要性。她提到,尽管现代生活节奏快,人们往往难以保证每晚八小时的睡眠,但睡眠对于情绪调节、身体功能和疾病预防至关重要。她解释说,缺乏睡眠会增加患慢性疾病的风险,并提到了睡眠对于认知功能的影响。同时,她也承认,每个人的睡眠需求不同,有些人可能由于工作或其他原因无法获得足够的睡眠。
🏃♀️ 运动与健康
在第三天的视频中,主人公分享了自己尝试跑步的经历。尽管天气炎热,但她还是坚持完成了四公里的跑步。她提到,尽管跑步过程中遇到了困难,但最终完成目标给了她成就感。此外,她还谈到了运动对于健康的好处,包括提高心肺功能、增强免疫力和改善情绪。她也提到了自己对于运动的个人感受,以及如何克服外界评价的影响。
🍽️ 早餐的争议
视频的第四天,主人公探讨了早餐的重要性。她提到,虽然有研究支持早餐是一天中最重要的一餐,但也有观点认为间歇性禁食和直觉饮食同样有效。她指出,营养学是一个复杂的领域,不同的研究可能会得出不同的结论。她个人建议,如果喜欢吃早餐就吃,不喜欢就可以跳过,关键是选择健康的食物。她还分享了自己对于早餐的个人选择和体验。
✍️ 日记的力量
在第五天的视频中,主人公讨论了写日记的好处。她分享了自己的日记习惯,并提到写日记可以帮助人们处理情绪、提高自觉性和记忆力。她还引用了研究,说明写作可以减少大脑中负责情绪控制的杏仁核的活动。她建议,无论是写日记、写诗还是创作歌词,都可以作为情绪释放的途径。同时,她也提醒说,过度写作可能会导致反刍思考,因此要适度。
📚 阅读的益处
视频的第六天,主人公分享了自己对阅读的热爱。她提到,阅读不仅能够提高人们理解他人情感和信念的能力,还能够减轻压力。她引用了研究,说明阅读对于心理健康有积极影响。她也谈到了自己对于不同类型的书籍的偏好,并鼓励观众找到自己感兴趣的书籍来阅读。她还分享了自己在阅读时的一些个人体验和感受。
💪 运动的困惑与实践
在第七天的视频中,主人公谈到了自己开始锻炼时的困惑和实践。她建议,无论选择什么运动,最重要的是开始行动并保持一致性。她提到,简单的活动如和朋友一起踢足球或散步也是很好的开始。她还分享了自己在锻炼中的个人体验,包括和朋友一起踢球和阅读书籍。
💦 水分摄入的真相
视频的第八天,主人公探讨了水分摄入的重要性。她提到,虽然普遍认为每天应该喝八杯水,但实际需求因人而异。她解释了影响水分需求的三个因素:体重、环境温度和运动强度。她还提到,除了水,水果、蔬菜、果汁和茶也是水分的来源。她分享了自己对于水分摄入的个人体验和看法。
🥗 蔬果摄入的科学
在第九天的视频中,主人公讨论了摄入足够水果和蔬菜的重要性。她引用了研究数据,说明每天摄入五份蔬果可以降低死亡风险。她还提到,某些类型的水果和蔬菜,如绿叶蔬菜和富含维生素C及β-胡萝卜素的食物,对健康特别有益。她也谈到了自己在日常生活中如何确保摄入足够的蔬果。
🦷 口腔卫生的重要性
在最后一天的视频中,主人公强调了口腔卫生的重要性。她提到,良好的口腔卫生不仅影响牙齿和牙龈健康,还可能降低心脏病的风险。她分享了自己对于刷牙和使用牙线的个人习惯,并提到了一些研究,说明电动牙刷和含氟牙膏更有效。她还谈到了口腔卫生对于整体健康的影响。
📈 健康习惯挑战总结
在视频的最后,主人公总结了自己一周的健康习惯挑战。她分享了自己的习惯追踪器,并讨论了哪些习惯对她来说最重要。她提到,睡眠是最重要的习惯,其次是刷牙、洗脸、护肤、锻炼以及摄入足够的水果和蔬菜。她还分享了自己对于这个挑战的看法,以及如何在未来的日常生活中继续实践这些习惯。
Mindmap
Keywords
💡健康习惯
💡自我意识
💡科学证据
💡生活习惯
💡心理调适
💡身体活动
💡营养摄入
💡睡眠质量
💡自我提升
💡口腔健康
Highlights
在夏日里,通过观看15秒的视频来快速获得多巴胺,因为习惯性拖延,偶然看到一个健康女孩的夏日变身视频,引发了自我反思和尝试健康习惯的思考。
探索了12个健康习惯的列表,这些习惯可能是你已经听过很多次的,例如睡八小时、吃固体早餐、锻炼、吃五份水果和蔬菜、喝八杯水、写日记、规划日程、阅读、整理床铺、刷牙、洗脸和护肤等。
讨论了睡眠的重要性,包括情绪调节、身体功能如食欲控制、免疫系统和新陈代谢,以及睡眠不足可能导致的慢性疾病。
指出了睡眠对于避免慢性疾病如糖尿病、肥胖和心脏病的重要性,并比较了睡眠不足对心理表现的影响与血液酒精含量0.06的影响。
提到了睡眠需求的个体差异,以及大多数成年人需要7到9小时的睡眠,平均为8小时。
讨论了睡眠对于健康和生产力的特权,以及在某些情况下获得足够睡眠的困难。
分享了个人对于睡眠的文化观念,以及在大学里睡眠不足成为一种地位象征的现象。
讨论了锻炼的重要性,以及如何在炎热的天气中进行跑步锻炼。
分享了个人对于早餐的看法,以及早餐与其他健康行为之间的关系。
讨论了整理床铺的好处,包括提高生产力和降低压力水平,以及一个无杂乱的环境对心理的影响。
探讨了早餐的重要性,以及早餐对于体重管理的影响,同时指出了营养学领域的复杂性和不同的观点。
分享了个人对于阅读的热爱,以及阅读对于理解他人情感和信念的好处。
讨论了阅读对于减轻压力的效果,以及阅读如何帮助降低血压、心率和心理困扰。
分享了个人对于不同类型的书籍的看法,以及如何根据个人喜好选择阅读材料。
讨论了水果和蔬菜的摄入量对于降低死亡风险的重要性,以及不同类型的水果和蔬菜的健康益处。
分享了个人在挑战过程中的感受,以及如何将这些健康习惯变成第二天性。
讨论了口腔健康的重要性,以及刷牙和使用牙线的益处,以及如何有效保护牙齿。
分享了个人对于这些健康习惯的排名,以及哪些习惯对于个人来说最重要。
Transcripts
it's a nice summer day and you're
scrolling on your phone watching 15
second videos for a quick dopamine hit
because you're procrastinating as usual
you come across a healthy girl that girl
hot summer glow up transformation video
and you think to yourself i could
totally do that if i tried
i don't have the time or energy for any
of that i'm already so tired and
all of that stuff is bs anyways but then
being the self-aware person that you are
you start to think
maybe i'm just being pessimistic
i wonder if these habits actually make
any difference
so you search up healthy habits take up
the summer and come across a 12 point
list with daily habits that you've
probably heard over and over and over
again
get eight hours of sleep have a solid
breakfast exercise eat five servings of
fruits and vegetables drink eight cups
slash two liters of water journal plan
in an agenda read make your bed brush
your teeth wash your face and lastly
skin care with spf i mean honestly all
those seem pretty typical how hard could
it be well i really feel better i should
try to challenge myself
and here we are doing 12 healthy habits
for a week in order to make this more
interesting every day not only will i be
keeping a little verbal diary but also i
will be trying to talk about science and
evidence behind each of these healthy
habits or if they're really just myths
and at the end i'll share what i learned
throughout this week my reflections and
how these habits can be life changing
lastly let's be clear that huge massive
transformations cannot be possible
within a week no matter what the habit
is
remember on this channel we say
consistency is key and progress over
perfection let's begin with day one
[Music]
good morning it's july 1st and it's 10
30 am i kind of slept late yesterday
because my sleep schedule is messed up
but i fell asleep at probably around two
so there's my
first habit which is sleeping eight
hours a night
[Music]
on this day we're going to explore more
about the habit of getting eight hours
of sleep nowadays it seems impossible to
get a full eight hours of sleep every
single night between school work
socializing chores extracurriculars and
so many more activities who has the time
to be unconscious for a whole eight
hours do we even need to sleep that much
in the first place
well sleep is obviously dependent on
every individual but what we do know for
sure is that it is extremely important
firstly sleep regulates your emotions
being sleep deprived for just one night
can increase your emotional response to
negative feelings by 60 sleep also
regulates your body's essential
functions like appetite control immune
system and your metabolism poor sleep
can also increase your chance of
developing chronic diseases like
diabetes obesity and heart disease one
study even found that getting only five
hours of sleep per night for four nights
in a row negatively affected mental
performance to the same extent as having
a blood alcohol content of 0.06 for
context in ontario my province in canada
a blood alcohol level of 0.05 will get
you a license suspension and a monetary
penalty for first-time offenders over 21
years old but none of this answers the
question of how much sleep you actually
need per night according to researchers
it is rare for anyone to need fewer than
six hours of sleep to function when
someone says they are totally fine
without sleep it's more likely that they
are simply used to the negative effects
of reduced sleep but that does not mean
that their body needs any less they are
actually performing at a lower level
rather than adapting to being awake more
the functional decline happens gradually
so they don't even realize it however
i'm going to note that there is an
extremely rare genetic mutation that
allows some people to function well at
low levels of sleep what we do know is
that most adults between 18 to 24 years
need seven to nine hours of sleep with
eight being the average which is where
this habit of eight hours of sleep comes
from but it definitely varies between
person to person i completely understand
that some people just don't have the
luxury of getting enough sleep those
working multiple jobs just to get by
those who are single parents but also in
school and working those who have
sleeping disorders honestly getting good
and enough sleep is truly a privilege
that we often take for granted and it
would be ignorant of me to ignore those
in certain circumstances sometimes in
university however it's kind of like a
status symbol to actually not get enough
sleep i talked about the toxic college
culture regarding actually bragging
about having less sleep than your peers
in a video that i made last year oh my
gosh you got six hours of sleep well i
only got three maybe this makes people
feel like they're busy committed to
their work and they're tough enough to
get by i remember literally talking to a
guy once who told me he found dark
circles around my eyes attractive
because it makes him think that the
woman is hard working a red flag but
personally i believe we need to shift a
conversation towards proudly reclaiming
a full night's rest and truly value the
importance of sleep and pulling an
all-nighter once in a while or not
getting enough sleep some days won't
hurt you in the long run
time to go outside on a run it's 27
degrees i think i'm definitely going to
overheat let's try our best
i mean maybe you stayed up late one day
partying or you forgot that you had an
essay due the next day no shame that's
happened to me before but the constant
sleep deprivation day after day is
what's the problem if you think about it
what is that extra money those
extracurriculars that a grade doing if
you don't have a healthy body a million
dollars is worth less than a penny when
you have an untreatable life-threatening
illness a grade is just a letter when
you find yourself in a car accident
injuring others as well as yourself
because of a lack of sleep nothing is
worth sacrificing your health for
[Music]
so around four kilometers the first two
kilometers were fine i stepped outside
and i was like it's not even that hot
but then by like two and a half
kilometers i started dying the last one
and a half kilometers i literally took
four bricks i'm glad that i finished it
in the end
[Music]
today i felt really good i got a full
eight and a half hours of sleep did my
morning routine my run was harder than
normal i often see people on the
internet bashing others for their pace
that might be slower or when they have
to stop to catch their breath i used to
be so self-conscious of running outside
because of other people judging me but i
don't know why anyone who is sitting on
their butt typing mean comments should
have any effect on my decisions later i
had food with my family and then i went
to a canada day barbecue and ate some
more reading just one chapter was
actually hard because usually at night i
scroll on my phone
okay it's 12
40.
i'm gonna probably read until one finish
the rest of this water
[Music]
and i'll see you tomorrow
[Music]
good morning
it's
um
9 43 i woke up at 9 30 and i've just
been responding to comments let's get
our day started shall we
[Music]
sometimes i think to myself why would i
make my bed in the mornings if i'm just
going to sleep in it and mess it all up
again later at night to be honest the
scientific research of the impact of
making your bed each morning
specifically is slim however there is a
lot of evidence that shows a clear link
between an organized clutter-free space
and being more productive and having
lower levels of stress a decluttered
environment makes for a decluttered mind
one of the biggest things that is the
center of attention in your room is most
likely your bed william h mcraven the
author of the book make your bed little
things can change your life and maybe
the world extol's the idea that making
your bed in the morning sets you up for
success it is the first accomplishment
of the day and provides the motivation
for more larger daily tasks on tick tock
i often see people commenting that
making your bed right away after you
wake up is more likely to breathe germs
and an unmade bed can let your sheets
breathe this comes from an older study
from 2001 where they predicted that
making your bed can lead to a dark damp
breeding ground for germs it's author
call making the bed an unprecedented
health risk however this study is a bit
misleading and plus a simple solution is
to just wash your sheets often like you
should be doing anyways in the end
making your bed or not making it won't
drastically make your life worse or
better but personally it's something
that takes one minute in the mornings
and i do it most days but i won't lose
my mind if i go a day with messy bed
sheets
[Music]
now let's talk about breakfast this
topic is really confusing because we
used to hear that breakfast is the most
important meal of the day but now there
are things like intermittent fasting and
intuitive eating and a lot of
contradicting ideas not going to lie
nutrition is a difficult topic to talk
about with heaps of signs and all kinds
of direction what should we eat and when
for what goals long life weight loss
feeling good what complicates it even
more is that breakfast is a profitable
business no wonder some of these studies
are funded by large cereal corporations
trying to convince us that their bowl of
sugar first thing in the morning is
healthy one study that analyzed the
health data of 50 000 people over seven
years found that people who made
breakfast the largest meal of the day
were more likely to have a lower body
mass index than those who ate a large
lunch or dinner they then argued that
breakfast helps increase satiety reduce
calorie intake and improve the quality
of our diet however others argue that it
is not the breakfast itself that caused
the participants to be a lower weight
but instead those who chose to eat at
breakfast are more conscientious overall
about their lifestyle and participate in
other health-enhancing behaviors like
not smoking and regular exercise
honestly guys i don't really know i
would rather admit i don't understand
something than give you guys the wrong
information remember a lot of this video
is just my personal experience too the
scientific evidence is literally all
over the place here but personally i
think that if you're a breakfast person
then eat it if you're not then don't i
think the type of food matters much more
than what time you eat it at for example
a huge pepperoni pizza at 8am is
obviously worse for you than a filling
quinoa bowl later in the day
[Music]
let's go
as you can see i don't really eat
traditional breakfast foods for
breakfast either so it's just all up to
you
[Music]
today was also a lovely day i did my
typical morning routine for my exercise
i went to the gym in the evening and i
totally forgot the hours were reduced
for canada day weekend so i only had
time to run two kilometers and then do
20 minutes of weight
later in the evening to celebrate canada
day again i went to my sister's
boyfriend's house and his parents made
lots of delicious food at the end of the
day i read another chapter of my book
but not going to lie it was still hard
to fight the urge of reaching for my
phone
i got this retinol serum i'm going to
incorporate it into my skincare routine
and
see if it does anything
[Music]
i don't know if it does anything but am
i happy now
[Music]
see you tomorrow
just cracked
i think i'm going down
[Music]
good morning
[Music]
i've been writing in a diary since
literally i could write i showed you
some of my diaries from like 2008 and
2009 in a video from last month and it
was so funny as a super emotional person
writing down my thoughts has always been
an outlet for me and it's not just me
either brain scans have shown that
putting feelings down on paper reduces
activity in a part of the brain called
the amygdala which is responsible for
controlling the intensity of our
emotions dr leiberman from ucla says
that writing seems to help the brain
regulate emotions unintentionally
whether it's writing things down in a
diary writing bad poetry or making up
song lyrics that should never be played
on the radio it seems to help people
emotionally there are other obvious
benefits like a boost in mindfulness
memory and communication skills
journaling can also lead to better sleep
more self-confidence and even a stronger
immune system how is that possible it's
a whole cascade of things that occur
says dr penn baker a social psychologist
at the university of texas journaling
can help label emotions and acknowledge
traumatic events things that are often
incorporated into therapy and therefore
in turn allows us to make sense of the
trauma leading to better memories and
sleep which then improves our immune
system and our mood dr penbacker's
research has found that even a one-time
15 to 30 minute session of focused
journal writing can be beneficial on the
contrary sometimes writing too much can
be a problem because then it becomes
more like rumination so what do we write
about during the first couple days of
this challenge i wrote in the mornings
whereas the last couple days i wrote
before bed i think i prefer the lather
because then i'd have a whole day to
talk about and reflect on the day that
just passed as well as talk about what i
want to do the next day there are also
plenty of journal prompts online as well
if you don't have anything to write
about i don't usually journal every day
either
you might have noticed that some of the
shots today are the same from my last
video well you'd be right today i
decided to take myself on a picnic date
it was really peaceful so you can check
out that video after this one if you
want for exercise i ran three kilometers
and then finished with a 1.25 kilometer
walk for dinner my parents made lots of
delicious chinese dishes because my
sister was still home for the weekend
and she doesn't live close by anymore
and finally reading was a lot more
enjoyable today and i actually read four
chapters today i think my urge to reach
for my phone while reading has
definitely lessened today
and um hopefully i'll just improve more
and more see you tomorrow
[Music]
if
[Music]
me
[Music]
take me home
go down the road
[Music]
i actually think my skin looks a lot
better
i've been seeing more and more videos on
youtube and other social medias about
reading and books which is so exciting
when i was younger i was so obsessed
with reading every month i would be
allowed to order one book from the
scholastic book order i would even try
to sneakily read during class as i've
grown up however there are more instant
forms of entertainment like watching a
video on youtube or scrolling on social
media on my phone but reading is so good
for you in many different ways firstly
research has shown that people who read
literary fiction shows a heightened
ability to understand the feelings and
beliefs of others this ability is called
the theory of mind by researchers a set
of skills essential for building
navigating and maintaining social
relationships this doesn't happen
instantly though long-term fiction
readers tend to have a better developed
theory of mind reading can also help
with stress a 2009 study found that 30
minutes of reading lowered blood
pressure heart rate and feelings of
psychological distress just as
effectively as yoga and humor did these
little moments i'm glad i get to spend
so i've just been editing i finished
this bottle of water
i think sometimes people feel pressured
to read self-help books or non-fiction
or adult books but honestly i feel like
to get the love of reading back just
read whatever you want why a novels
romance books books that you loved when
you were younger i liked the love
hypothesis by ali hazelwood i'm
currently reading the soulmate equation
by christina lauren and on my shelf i
have people we meet on vacation by emily
henry
today was a typical day honestly i've
been feeling really good i did my usual
morning habits then in the afternoon i
ran one and a half kilometers to the
soccer field numerous house and i played
soccer with my friends for about 40
minutes i think sometimes people are
really confused when they first start
exercising it can be so overwhelming
what exercises should i do and when how
do i do them how often do i do them i
think oftentimes the first step is to
just get moving no matter what the
exercise is or how short the session is
and to stay consistent for example that
could just be playing soccer with your
friends outside or going on a short walk
it doesn't have to be super intense then
after you get the hang of things maybe
you could learn some more and increase
your exercise in a different way later
in the evening i read a couple more
chapters and i'm really getting into the
book
i will see you tomorrow
[Music]
hello good morning i actually stayed up
too late waiting that book so
today i only got seven hours of sleep so
i have to take a nap in the middle of
the day to make it eight hours
actually
um i just had to go pick up something
and i came back and fell asleep so
eight hours plus
water is your body's principle chemical
component and makes up about 50 to 70
percent of your body weight your body
depends on water to survive every cell
tissue and organ in your body needs
water to work properly but is drinking
eight cups of water a day fact or
fiction it's hard to pinpoint exactly
where this rule came from but obviously
there is now research that it might be
too much for some and too little for
others there is actually little evidence
to support the eight cups a day claim
water is also not your only source of
hydration water and fruits vegetables
juice tea and coffee also count speaking
of coffee the claim that it dehydrates
you also seems to be a myth there was no
evidence of dehydration with moderate
daily coffee insects found in a study
published in 2014. caffeinated beverages
do not increase urinary water losses
above the amount of water contained in
those beverages how much water a person
needs depends on three factors body
weight bigger people need more water
environmental temperature when it's
hotter people sweat and lose water and
physical activity levels increased
exercise intensity increases sweat water
losses i was honestly surprised to read
about this because i've always thought
that the more water i drink the better
and that drinking more of it will flush
out toxins and improve kidney function
but that is simply not true it's always
nice to learn things that are different
from your original opinion not that
water is not important mild dehydration
can have negative effects on both mental
and physical performances the bottom
line is drink enough water until you
have pale clear urine and drink water
when you're hot and sweaty when you're
losing a lot of fluid and listen to your
thirst signal how much water you need is
very individually dependent
what if each day
sunshine or gray i wake up and say
that i'll let this day
take me
today was another good day i'm actually
very surprised about how good i'm
feeling and how well i'm doing with
these habits
well that's until the night time at
least
you'll understand what i mean in the
next chapter
[Music]
night
then the next morning
i drive to work
people annoy me and i'm spilling coffee
all over my face so um maybe you're
wondering why did i
take a good night clip yet well it's
because
i didn't go to sleep yet because
after soccer i
continued editing my video and i
couldn't stop because
[Music]
because i just really wanted to finish
it unfortunately it's 6 42 am and
in order to get eight hours of sleep i
would literally need to sleep until 2
p.m
which i cannot do today just might be no
it's later i slept like three hours but
every time i post i get like major
anxiety for some reason and i'm like
okay i know we're like don't look at the
numbers don't look at the numbers
but it's just hard not to look at the
numbers
anyways um i can't sleep anymore so i'm
just gonna respond to comments on my new
video and
try to
do my other healthy habits today i also
didn't read yesterday or journal
so
day six everyone
[Applause]
the centers for disease control and
prevention reported in 2010 that only 33
of adults were eating the daily
recommended amount of fruit and even
fewer 27 were meeting their vegetable
quota the numbers for teens were even
worse but do we really need to eat that
much fruit and vegetables a day compared
with people who said they ate just two
servings of fruits or vegetables each
day people who ate five servings per day
had a thirteen percent lower risk of
death from any cause a twelve percent
lower risk of death from heart disease
or stroke a ten percent lower risk of
death from cancer and a thirty five
percent lower risk of death from
respiratory diseases such as chronic
obstructive pulmonary disease the most
effective combination of fruits and
vegetables among study participants was
two servings of fruits plus three
servings of veggies a day for a total of
five servings daily the biggest health
benefits came from eating leafy green
vegetables like kale and spinach and
fruits and vegetables rich in vitamin c
and beta-carotene like citrus berries
and carrots these are primary sources of
antioxidants that may play a role in
preventing cancer says dr way
interestingly eating more than five
servings of fruits or vegetables per day
didn't seem to provide any additional
benefit in lowering the risk of death
all right just came back from soccer
everyone of course i'm so tired i cannot
wait to go to bed
neither did eating starchy vegetables
like peas corns or potatoes or drinking
fruit juices remember that five servings
a day is on average so if you don't eat
any one day you won't keel over it just
to make it up within the week
[Music]
obviously today didn't start off so
great without sleep i think it was much
harder to do my habits than usual for
example i felt really off during soccer
and i could barely keep my eyes open for
a page of reading not to mention how
ugly my handwriting was in my journal if
it wasn't for this challenge i would
have just went to bed hopefully i'll
rest up tonight and do better tomorrow
[Music]
good morning
it's the last day i'll have you know i
had a full eight hours of sleep today
on this last day let's talk about the
habit that our parents have ingrained in
us since we were young brush your teeth
twice a day once in the morning and once
at night additionally floss once a day
as well i think dental health is
something that people often overlook but
having healthy teeth is a huge part of
your appearance and health even outside
of the mouth results from a large 2019
study found that having good oral
hygiene may reduce your risk of atrial
fibrillation and heart failure there are
also better ways of taking care of your
teeth than others a 2014 research review
showed that an electric toothbrush is
more effective at reducing plaque and
gingivitis than a standard brush a
fluoride toothpaste is preferred and any
type of flaw as waxed and unlocked
doesn't have a difference in the
effectiveness according to the ada works
as well
[Music]
for this last day i felt way better than
the day before with the full eight hours
of sleep but still not a hundred percent
i did my usual morning habits then i had
to go to a neighboring city so i packed
some fruit for that chip later in the
evening i went out with my friends and i
ordered a veggie pizza and then we went
out on a night walk for about two
kilometers as my daily exercise i was so
tired by the time i got home that i only
read a few pages once again
firstly i time this challenge so it
would be a lot easier for me than usual
i did it during canada day long weekend
so i knew that there would be a lot of
food made for me and i didn't have a
very strict schedule so i could do the
activities whenever i wanted to i'd
definitely be interested in doing this
challenge for when i am living alone and
working a strict schedule in the future
even then with all the odds in my favor
i still wasn't completely perfect i also
found it hard to constantly film
everything so here is my habit tracker
for the week as you can see my days five
and six were pretty messed up due to me
staying up late during the night time
and i didn't do my nightly habits for
day five and i didn't have the energy to
do some of my habits for day six the
goal in the end though is to make these
habits second nature automatic
but not all habits are created equal and
some don't even have to be daily as we
talked about in the video some of these
numbers for these habits are dependent
on the individual or even arbitrary so
adjust them to your own individual needs
as always be sure to do your own
research if you want to because some of
these things are a little bit hard to
understand and five minutes in a video
won't paint the full picture as for the
rankings i would definitely put sleep in
the number one place without sleep i
would literally have so much less
motivation and energy to do all the
other habits and daily activities
throughout the day in tier two i would
put brushing teeth washing face skin
care and exercise as well as eating
fruits and vegetables and drinking water
these are like kind of things that can
directly affect your health and in the
last year
these things are beneficial but you
don't have to do them every single day
i would say that these things are like
optional but make me feel better so in
tier three i would put journaling
reading planning making my bed and
eating breakfast of course this whole
like ranking thing is just based off of
my own opinion so if you have different
opinions please let me know below i
really hope that this video provided you
some motivation to try out some of these
habits or even incorporate one of these
habits into your daily routine sometimes
when you start doing things that are
good for you it makes you feel good as
well and then since you feel good you
continue to do the things that are good
for your body kind of like a loop this
video was also kind of different
to my other videos obviously this video
was
super long and let me tell you it was a
tough one to edit so please leave a like
and subscribe if you want to let me know
if you enjoyed these longer videos like
these challenge videos tell me what you
liked and what you didn't like or if you
disagreed with anything that i said
leave a comment down below i read all of
my comments i appreciate you guys
so so much
and follow me on my instagram if you
want to i will see you guys next time
[Music]
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