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4 Healthy Swaps to Make in 2020

There are 472,560 primary care doctors currently practicing in the United States. On your next checkup, your physician may recommend that you take on healthier habits. If you’re wondering where to start, check out these four tips on making swaps to improve your health in 2020.

1. Swap Out Alcohol and Soda for Flavored Water

You may have heard about studies that seem to show the health benefits of moderate alcohol use. But according to the Mayo Clinic, researchers have very little evidence of the benefits of moderate alcohol intake by adults without underlying health problems. What we do know is that alcohol and other drugs factor into over 15,000 car accident fatalities every year. It’s also clear that drinking alcohol can interfere with your efforts to lose weight, disrupt your sleep, and negatively affect your overall health.

The negative impact of soda and similar beverages with high levels of sugar is backed up by years of clinical studies. Soda is linked to a higher risk of developing obesity, diabetes, fatty liver, and metabolic syndrome, which includes symptoms such as high blood sugar and high blood pressure. And swapping regular soda for diet soda isn’t a good move, since diet soft drinks may also elevate your risk for metabolic syndrome and even stroke.

Instead of reaching for that glass of wine or bottle of soda, try placing pieces of fruit in sparkling water as a festive, flavorful substitute. Alternatively, you could opt for a brand of kombucha that offers low sugar content plus healthy probiotics.

2. Replace Candy With Naturally Sweet Snacks

It’s okay to indulge in a candy bar once in a while, but almost 25% of Americans eat at least one piece of candy daily. If you consume candy regularly, it can put you at risk for diabetes, obesity, heart disease, and other serious health conditions.

Fortunately, naturally sweet snacks are easy to find or to make yourself. Fresh fruit is the healthiest alternative, as it offers important nutrients plus natural sugar that’s much better for you than processed sugar. You may also enjoy unsweetened dried fruit, which delivers nutrients and extra sweetness without processed sugar. You could try dried apples, mango, strawberries, or cherries for a sweet snack or dessert alternative. Other options include fruit covered with antioxidant-rich dark chocolate, smoothies, and yogurt parfaits.

3. Switch Out Coffee For Tea

Coffee has some health benefits, but not as many as tea. Drinking too much coffee can have a serious negative effect on your health. For these reasons, many people who drink coffee are trying tea instead.

If you drink too much coffee, you can ingest too much caffeine, which may give you jitters. But you can drink tea continuously throughout the day, provided that the type of tea you choose has little-to-no caffeine. A cup of typical tea contains one-third the amount of caffeine that a cup of coffee contains. Even morning coffee can disrupt sleep at night, while tea can be consumed right up until bedtime (unless you’re particularly sensitive to caffeine). Coffee can also cause stomach irritation and stained teeth. Finally, coffee has been shown to increase low-density lipoprotein (LDL) cholesterol — the kind of cholesterol that contributes to clogged arteries — while studies indicate that tea lowers LDL.

There are two ways to give up coffee. One way is to simply stop drinking it, which can be effective if your caffeine withdrawal symptoms are tolerable. The alternative method is to lower your caffeine intake gradually by swapping a serving of coffee for a serving of tea, continuing until you are only drinking tea.

4. Use Natural Alternatives to Pain Meds

In 2017, healthcare providers in Ohio wrote 63.5 prescriptions for opioid pain medications per every 100 persons. But over-the-counter (OTC) pain medications are not trouble-free for patients, regardless of where they live. That’s especially true when used long-term. Using too many OTC painkillers over time can heighten the risk of kidney damage and depression, among other health concerns. If your pain level is minor, or you simply want to explore alternatives, consider the following natural pain relievers.

  • Turmeric: With its natural anti-inflammatory properties, this spice has been used for centuries to alleviate pain. A study conducted by the University of Arizona concluded that rats who were administered turmeric displayed significantly less joint inflammation than rats who did not receive turmeric. The spice is frequently used to combat the discomfort of heartburn and arthritis, as well as pain in the joints and the stomach.
  • Willow bark: This has also been used for centuries to lessen the discomfort of inflammation, headaches, osteoarthritis, and other painful conditions. White willow bark provides salicin, a substance similar to the active ingredient in aspirin, as well as flavonoids, which are plant compounds with anti-inflammatory properties. Willow bark is believed to reduce fever, prevent infections, and strengthen the immune system.
  • Cloves: This spice can serve as an anesthetic when applied to the skin. It also fights fungal infections and eases toothache. Eugenol is the pain-reducing chemical found in cloves.
  • Peppermint: This anti-inflammatory plant is used to treat pain associated with headaches, infections, colds, and digestive ailments. Because peppermint contains menthol, it can also ease pain and soreness in the muscles.
  • Capsaicin: This is what makes hot peppers extra spicy. Capsaicin is used as a topical analgesic and is frequently found in creams. It lowers levels of substance P, a chemical in nerve cells that helps send pain signals to the brain.
  • Ginger: This is another spice with anti-inflammatory properties, and it has been used for many years in traditional Ayurvedic healing. Recent studies conducted in Denmark found that ginger was more effective than OTC drugs like Advil or Tylenol for reducing pain and swelling.

It can sometimes be hard to form new healthy habits. But many of these swaps may be easy and even enjoyable for you to implement. Every time you reach for a healthier option, you’ll be that much closer to changing your habits for the long haul.

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