The two-second dilemmas that can change your life

Shower or bath? Green olive or black? Wine or G&T? They might seem trivial, but these small decisions make a huge difference.

They might seem trivial but these small decisions make a huge difference

SHOWER OR BATH?

Answer: Shower



It’s a healthier way to clean your body than soaking in the water you wash in.

But baths are brilliantly relaxing. Use the shower head to rinse off afterwards.

WEIGHT OR WAIST SIZE?

Answer: Waist size



The circumference of your waist is a better predictor of heart disease risk than your body mass index (BMI). The reason is that it’s belly fat that poses the

most danger to your heart and arteries.



Research shows that for women, health risk begins to rise with a waist circumference

above 32in — over 35in is a serious threat.

Wrap a tape measure around your skin at mid-abdomen, at or near the belly button.



Keep it snug, but not tight — and don’t suck in your tummy.

MANUAL OR ELECTRIC TOOTHBRUSH?

Answer: Electric



A Review of studies from the past four decades found electric toothbrushes were

more effective than manual alternatives in reducing plaque and gingivitis.



FRUIT JUICE OR FRUIT?

Answer: Fruit



Get the real thing. Fruit juices are loaded with sugar and have been stripped of fibre.



Most fresh fruits are more than 80 per cent water making them more filling and with fewer calories than dried fruit

BACON OR SAUSAGE?

Answer: Bacon



A sIice of bacon, cooked thoroughly, has fewer calories than a sausage.



EMAIL OR WALK ALONG THE CORRIDOR?

Answer: Walk



You’ll get blood circulating better, burn calories and, most likely, have a more productive, personal conversation than you would have had via the computer.



FRESH FRUIT OR DRIED?

Answer: Fresh



The higher water content (most fresh fruits are more than 80 per cent water)

means a larger volume, making the fruit more filling and satisfying, with fewer

calories. But for convenience and shelf life, use dried fruit as your back-up plan.

CASH OR CREDIT?

Answer: Cash



You’ll almost certainly spend less on your groceries if you pay with cash.



In one study, researchers asked several hundred families to do all of their grocery

shopping with cash for three months, then, for the next three months, to use only a credit card.



When the families used cards, they spent between 20 and 30 per cent more on their

shopping.



TEA OR COFFEE?

Answer: Tea



Choose black or green tea. these are jammed with heart-healthy antioxidants that provide more than an energy-boosting punch. they contribute to healthy arteries and may help prevent cancer.



LUNCH OR GRAZE?

Answer: Graze



Nibble food throughout the day, rather than having a large, formal lunch. spreading

out your calories stabilises blood sugar and insulin levels, provides more frequent

relief from stress, tension and boredom and avoids post-meal fatigue because you

don’t have a big meal.



Best reason: all-day grazing frees up lunchtime for other things, such as a walk.



Green olives haven't ripened fully, so they contain roughly half the fat levels of black olives

GREEN OR BLACK OLIVES?

Answer: Green olives



Green olives haven’t ripened fully, so they contain roughly half the fat levels you that they would have achieved had they ripened and blackened.



SPARKLING WATER OR SODA WATER?

Answer: Sparkling Water



There's a reason soda and sodium sound similar.



Soda water is called that because it is based on the use of sodium bicarbonate to 'carbonate' it.

So it should come as no surprise that soda water is salt-rich. With only 3mg of sodium, sparkling water beats soda water's 75mg hands down.



WALK OR RUN?

Answer: Walk



Although runners may scoff at walking, saying it doesn't burn enough calories to result in real weight loss, research has shown that a regular walking programme, mile for mile, has just as beneficial an effect on your waistline.



HARD OR SOFT MASSAGE?

Answer: Hard



The point of massage isn't to stimulate the skin; it's to relieve the muscles lying below. While you're not advised to massage to the point of pain, you need to use effort to work the muscles thoroughly.







CUP OF COFFEE OR 20-MINUTE NAP?

Answer: Nap



This is according to a French review of research on techniques that helped night-shift workers to remain alert. set an alarm to wake you in 20 minutes.



A longer nap could interfere with your sleep later that night.



SWIMMING OR WALKING?

Answer: Walking



While swimming is great exercise for your lungs and heart, it doesn't do anything for your bones because there's little resistance in water.



HOLD IN ANGER OR EXPRESS IT?

Answer: Express it



If you're angry, get it under control and then express it.



With free weights, you can work both sides of your body separately, eliminating muscle imbalances

FREE WEIGHTS OR MACHINES?

Answer: Free weights



With free weights, you can work both sides of your body separately, eliminating muscle imbalances. Only some machines allow that.



Also, gym machines are generally designed for a male body. If you are short or slight, your body may be too small for the machine.



Finally, dumb-bells are inexpensive and portable.



LAUGH OR CRY?

Answer: Cry



While laughing off the situation may seem like a mature 'I'm in control' response, it may be masking or denying some very unhealthy issues.



Crying is a more honest, anxiety-releasing response. It signals to you and your loved ones that all is not well and that change may be in order.



WINE OR GIN AND TONIC?

Answer: Wine



Not only does a glass of wine provide more volume for the alcohol (meaning it lasts longer, so you'll drink less), but the health benefits of wine are legendary.



Choose red for maximum health benefits.



EXERCISE OR ANTIDEPRESSANTS

Answer: Exercise



A study of older adults found that ten weeks of standard exercise was 20 per cent more effective than medication at reducing depressive symptoms.



However, because depression may make you want to do anything but exercise, many doctors recommend combining the two treatments.



A glass of wine provides more volume for the alcohol meaning it lasts longer, so you'll drink less

A GOOD BOOK OR A GOOD FRIEND?

Answer: A good friend



Perhaps not every night, but, in general, time spent with friends is time well invested in your health. Relationships are critical in terms of reducing the negative effects of stress hormones on blood pressure.



MANUAL OR AUTOMATIC CAR?

Answer: Automatic



The main arguments for driving a manual car - you'll burn more calories and less petrol - don't hold up.



Changing gears and using the clutch pedal don't add up to exercise unless you're driving an 18-wheel tractor. An automatic will make driving less stressful.



WORK OR SEX?

Answer: Sex



A group of economists found that going from having sex once a month to having it at least weekly is equivalent to the amount of happiness that an enormous pay rise would bring to the average person.



QUICK-DRYING OR STANDARD NAIL POLISH?

Answer: Standard



Quick-drying nail polish may save time, but at the expense of your nails. Most of these formulas contain more formaldehyde and alcohol than standard polishes, which are drying and make nails prone to splitting.



To fast-dry nails naturally, empty ice cubes into your sink and fill with cold water. After each coat of nail polish, dip your wet nails into the cold water for a minute.



Miraculously, they'll be dry when you take them out.



APPLE OR ORANGE?

Answer: Apple



The old adage is true.



A study from the university of Nottingham found that people who ate more than five apples a week had improved lung function, less wheeziness and fewer asthma-like symptoms.



ORGANISED WEIGHT-LOSS PLAN OR SOLO WEIGHT LOSS?

Answer: Organised



Join the group. When researchers assigned 413 overweight men and women to either a self-help programme, in which they met a nutritionist twice and then followed a programme on their own, or to Weight Watchers, they found that, after two years, those in the Weight-Watchers group lost more weight than those going it alone.



SIRLOIN STEAK OR RIBEYE?

Answer: Sirloin



A 300g sirloin steak contains 325 kcal and 13g of fat, six of them saturated, compared to 423kcal and 23g of fat found in the same-size ribeye steak.



The new Reader's Digest book, 5 Minute Health Boosters (www. rubooks.co.uk; £26.99).













