3 Easy Habits to Improve Your Health (Evidence-Based)

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Hey friends, I’ve recently turned 30 and I want to take my health more seriously than I ever have done. So in this video I’m deep diving into 3 healthy habits to learn more about how important they are and what I should be doing. I hope you get some value from it too. Enjoy x

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WHO AM I?
If we haven’t met before – Hey 👋 I’m Ali, a doctor-turned-entrepreneur and I’ve somehow become the world’s most followed productivity expert. Through my videos here on this channel, my podcast and my writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

⌚️Timestamps:
0:00 – The 3 health habits
0:44 – How many steps should take each day?
6:33 – How much sun exposure should you get?
13:17 – How much water should you drink?

🔗 REFERENCES
Step count meta-analysis – https://www.thelancet.com/action/showPdf?pii=S2468-2667%2821%2900302-9
Step count and dementia – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9449869/
Step count and cancer – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468953/
Step count and heart disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468953/
Step count and sedentary time – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10958308/
Sun exposure and all-cause mortality – https://onlinelibrary.wiley.com/doi/pdf/10.1111/joim.12251
Importance of vitamin D – https://www.cambridge.org/core/journals/public-health-nutrition/article/vitamin-d-sun-sunbeds-and-health/7C6BE4A867B208F9DE1B68B454CF4342
Vitamin D supplementation – https://www.sciencedirect.com/science/article/pii/S0022202X2400280X
Seasonal changes in blood pressure – https://www.nature.com/articles/s41440-021-00732-z
Sunlight and health outcomes – https://www.sciencedirect.com/science/article/pii/S0022202X2400280X#fn1
Sunlight and health outcomes – https://www.medrxiv.org/content/10.1101/2023.07.11.23292360v1.full
Water intake recommendations – https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1753-6405.2012.00866.x
Variation in water intake – https://www.science.org/doi/10.1126/science.abm8668
Water and kidney health – https://karger.com/ajn/article-pdf/43/4/281/2210245/000445959.pdf
Water and heart health – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723555/#:~:text=Observational%20studies%20have%20linked%20habitual,risk%20for%20adverse%20cardiovascular%20events.
Kidney function and circadian rhythms – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8803319/

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