Minor changes may seem easy to implement, but they can become habits with great health benefits, as research suggests. Here are a set of simple daily practices, based on studies and expert opinions, that can help you improve your health at the beginning of a new year.
Oral health care is an integral part of general physical and mental health. Dental and gum problems not only worsen oral problems, but may also increase the risk of chronic diseases, and are even linked to increased chances of developing dementia.
Brushing teeth
Dentists indicate that brushing teeth before eating or drinking has benefits, as the bacteria in the mouth cause an unpleasant taste and smell, and the accumulation of plaque, a layer mainly composed of bacteria, food debris, and saliva, may lead to tooth decay and gingivitis.
In contrast, brushing teeth after eating helps remove food particles stuck between the teeth and along the gum line, and in the biofilms formed by bacteria. For this reason, two of the three experts who spoke to The Washington Post said they brush their teeth before and after breakfast, while the third expert prefers brushing before breakfast and then again mid-day.
Ear Cleaning
As for ear cleaning, despite the proliferation of earwax cleaning products on social media, from sophisticated tools to traditional cotton swabs, experts warn that many of these methods are ineffective and may worsen problems or cause injuries if used incorrectly.
According to doctors, the ear usually does not need much assistance to get rid of wax, as it comes out automatically in most cases. In the event of a blockage, it can be handled gently, especially after showering when the ear is damp, by cleaning the outside only without inserting the tool deep into the ear canal.
Deodorants
Regarding body odor care, a tip is circulating on social media that applying deodorant at night instead of in the morning helps keep the armpits fresh throughout the day. Dermatologists confirm that this tip is partially correct, provided that a distinction is made between deodorant and antiperspirant.
Deodorants aim to mask odor and can be used at any time, while antiperspirants work to reduce sweat secretion by temporarily blocking gland ducts, and are recommended to be used on clean, dry skin before bedtime. During the night, body temperature decreases and sweating decreases, allowing the active ingredients to form a more effective barrier that lasts into the next day.
Making the Bed
Making the bed daily is a simple habit but it has multiple benefits. Studies have linked tidy spaces with making better healthy choices, feeling accomplished and in control, as well as improving sleep quality. A study by the National Sleep Foundation showed that people who regularly make their beds tend to sleep better.
Despite the common belief that dust mites prefer a made bed, there is no scientific consensus confirming that making the bed actually increases their reproduction. Instead, experts recommend using special anti-dust mite covers for mattresses and pillows to reduce their impact.
Wearing Socks
As for wearing socks while sleeping, it may seem illogical to some, but sleep experts point out that most people sleep better when their body temperature is lower. Warming the feet with socks leads to vasodilation, which allows heat to be distributed to the skin surface and gradually eliminated, which helps lower the core body temperature, an important signal for the brain to prepare for sleep.
Body temperature can also be lowered using a fan, which not only provides a refreshing airflow, but also emits a soothing white noise, noting that its effectiveness varies from person to person depending on health conditions, temperature, and type of fan.
These small daily habits may seem simple, but with consistency, they are able to make a real difference in your health and quality of life throughout the year.
