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Centers for Disease Control and Prevention

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Permanently improve your eating habits with this thoughtful approach.

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Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.

No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. [1] Their low glycemic loads prevent blood sugar spikes that can increase hunger.

At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.

Vegetables, fruits, and disease

Cardiovascular disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.

A meta-analysis of cohort studies following 469,551 participants found that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease, with an average reduction in risk of 4% for each additional serving per day of fruit and vegetables. [2]

The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.

The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease. Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke. [3]

Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease. Cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) also made important contributions. [3]

When researchers combined findings from the Harvard studies with several other long-term studies in the U.S. and Europe, and looked at coronary heart disease and stroke separately, they found a similar protective effect: Individuals who ate more than 5 servings of fruits and vegetables per day had roughly a 20% lower risk of coronary heart disease [4] and stroke, [5] compared with individuals who ate less than 3 servings per day.

Blood pressure

The Dietary Approaches to Stop Hypertension (DASH) study[6] examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg-as much as medications can achieve.

A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein. [7]

In 2014 a meta-analysis of clinical trials and observational studies found that consumption of a vegetarian diet was associated with lower blood pressure. [8]

Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. Unlike case-control studies, cohort studies, which follow large groups of initially healthy individuals for years, generally provide more reliable information than case-control studies because they don't rely on information from the past. And, in general, data from cohort studies have not consistently shown that a diet rich in fruits and vegetables prevents cancer.

For example, over a 14-year period in the Nurses' Health Study and the Health Professionals Follow-up Study, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5). [3]

A meta-analysis of cohort studies found that a higher fruit and vegetable intake did not decrease the risk of deaths from cancer. [2]

A more likely possibility is that some types of fruits and vegetables may protect against certain cancers.

A study by Farvid and colleagues followed a Nurses' Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas, grapes, and corn during adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages. [9]

Farvid and colleagues followed 90, 534 premenopausal women from the Nurses' Health Study II over 20 years and found that higher fiber intakes during adolescence and early adulthood were associated with a reduced risk of breast cancer later in life. When comparing the highest and lowest fiber intakes from fruits and vegetables, women with the highest fruit fiber intake had a 12% reduced risk of breast cancer; those with the highest vegetable fiber intake had an 11% reduced risk. [10]

After following 182,145 women in the Nurses' Health Study I and II for 30 years, Farvid's team also found that women who ate more than 5.5 servings of fruits and vegetables each day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Vegetable intake was strongly associated with a 15% lower risk of estrogen-receptor-negative tumors for every two additional servings of vegetables eaten daily. A higher intake of fruits and vegetables was associated with a lower risk of other aggressive tumors including HER2-enriched and basal-like tumors. [11]

A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables-such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like-and fruits "probably" protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach. Fruit probably also protects against lung cancer. [12]

Specific components of fruits and vegetables may also be protective against cancer. For example:

A line of research stemming from a finding from the Health Professionals Follow-up Study suggests that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. [12] One of the pigments that give tomatoes their red hue-lycopene-could be involved in this protective effect. Although several studies other than the Health Professionals Study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection. [14]

Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence of prostate cancer. [12] Lycopene is one of several carotenoids (compounds that the body can turn into vitamin A) found in brightly colored fruits and vegetables, and research suggests that foods containing carotenoids may protect against lung, mouth, and throat cancer. [12] But more research is needed to understand the exact relationship between fruits and vegetables, carotenoids, and cancer.

Diabetes

Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. While there isn't an abundance of research into this area yet, preliminary results are compelling.

A study of over 66,000 women in the Nurses' Health Study, 85,104 women from the Nurses' Health Study II, and 36,173 men from the Health Professionals Follow-up Study-who were free of major chronic diseases-found that greater consumption of whole fruits-especially blueberries, grapes, and apples-was associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fruit juice was associated with a higher risk of type 2 diabetes. [15]

Additionally a study of over 70,000 female nurses aged 38-63 years, who were free of cardiovascular disease, cancer, and diabetes, showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women. (16)

A study of over 2,300 Finnish men showed that vegetables and fruits, especially berries, may reduce the risk of type 2 diabetes. [17]

Weight

Data from the Nurses' Health Studies and the Health Professional's Follow-up Study show that women and men who increased their intakes of fruits and vegetables over a 24-year period were more likely to have lost weight than those who ate the same amount or those who decreased their intake. Berries, apples, pears, soy, and cauliflower were associated with weight loss while starchier vegetables like potatoes, corn, and peas were linked with weight gain. [1] However, keep in mind that adding more produce into the diet won't necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.

Gastrointestinal health

Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. [18] The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. [19]

Vision

Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases-cataracts and macular degeneration-which afflict millions of Americans over age 65. [20-23] Lutein and zeaxanthin, in particular, seem to reduce risk of cataracts. [24]

References

1. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.

2. Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. . 2014 Jul 29;349:g4490.

3. Hung HC, Joshipura KJ, Jiang R, Hu FB, Hunter D, Smith-Warner SA, Colditz GA, Rosner B, Spiegelman D, Willett WC. Fruit and vegetable intake and risk of major chronic disease. Journal of the National Cancer Institute. 2004 Nov 3;96(21):1577-84.

4. He FJ, Nowson CA, Lucas M, MacGregor GA. Increased consumption of fruit and vegetables is related to a reduced risk of coronary heart disease: meta-analysis of cohort studies. Journal of human hypertension. 2007 Sep;21(9):717.

5. He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. . 2006 Jan 28;367(9507):320-6.

6. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH. A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine. 1997 Apr 17;336(16):1117-24.

7. Appel LJ, Sacks FM, Carey VJ, Obarzanek E, Swain JF, Miller ER, Conlin PR, Erlinger TP, Rosner BA, Laranjo NM, Charleston J. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. . 2005 Nov 16;294(19):2455-64.

8. Yokoyama Y, Nishimura K, Barnard ND, Takegami M, Watanabe M, Sekikawa A, Okamura T, Miyamoto Y. Vegetarian diets and blood pressure: a meta-analysis. JAMA internal medicine. 2014 Apr 1;174(4):577-87.

9. Farvid MS, Chen WY, Michels KB, Cho E, Willett WC, Eliassen AH. Fruit and vegetable consumption in adolescence and early adulthood and risk of breast cancer: population based cohort study. . 2016 May 11;353:i2343.

10. Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Willett WC. Dietary fiber intake in young adults and breast cancer risk. Pediatrics. 2016 Mar 1;137(3):e20151226.

11. Farvid MS, Chen WY, Rosner BA, Tamimi RM, Willett WC, Eliassen AH. Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow‐up. International journal of cancer. 2018 Jul 6.

12. Wiseman M. The Second World Cancer Research Fund/American Institute for Cancer Research Expert Report. Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective: Nutrition Society and BAPEN Medical Symposium on 'Nutrition support in cancer therapy'. Proceedings of the Nutrition Society. 2008 Aug;67(3):253-6.

13. Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willett WC. Risk factors for prostate cancer incidence and progression in the health professionals follow‐up study. International journal of cancer. 2007 Oct 1;121(7):1571-8.

14. Kavanaugh CJ, Trumbo PR, Ellwood KC. The US Food and Drug Administration's evidence-based review for qualified health claims: tomatoes, lycopene, and cancer. Journal of the National Cancer Institute. 2007 Jul 18;99(14):1074-85.

15. Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, Sun Q. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. . 2013 Aug 29;347:f5001.

16. Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Apr 3.

17. Mursu J, Virtanen JK, Tuomainen TP, Nurmi T, Voutilainen S. Intake of fruit, berries, and vegetables and risk of type 2 diabetes in Finnish men: the Kuopio Ischaemic Heart Disease Risk Factor Study-. The American journal of clinical nutrition. 2013 Nov 20;99(2):328-33.

18. Lembo A, Camilleri M. Chronic constipation. New England Journal of Medicine. 2003 Oct 2;349(14):1360-8.

19. Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett AW. A prospective study of dietary fiber types and symptomatic diverticular disease in men. The Journal of nutrition. 1998 Oct 1;128(4):714-9.

20. Brown L, Rimm EB, Seddon JM, Giovannucci EL, Chasan-Taber L, Spiegelman D, Willett WC, Hankinson SE. A prospective study of carotenoid intake and risk of cataract extraction in US men-. The American journal of clinical nutrition. 1999 Oct 1;70(4):517-24.

21. Christen WG, Liu S, Schaumberg DA, Buring JE. Fruit and vegetable intake and the risk of cataract in women-. The American journal of clinical nutrition. 2005 Jun 1;81(6):1417-22.

22. Moeller SM, Taylor A, Tucker KL, McCullough ML, Chylack Jr LT, Hankinson SE, Willett WC, Jacques PF. Overall adherence to the dietary guidelines for Americans is associated with reduced prevalence of early age-related nuclear lens opacities in women. The Journal of nutrition. 2004 Jul 1;134(7):1812-9.

23. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoidsand risk of age-related maculopathy. Archives of Ophthalmology. 2004 Jun 1;122(6):883-92.

24. Christen WG, Liu S, Glynn RJ, Gaziano JM, Buring JE. Dietary carotenoids, vitamins C and E, and risk of cataract in women: a prospective study. Archives of Ophthalmology. 2008 Jan 1;126(1):102-9.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty...

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How Many Times Should You Chew Your Food?

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By focusing on chewing many times, you will eat slower. This can improve your digestion, help you eat less and also enhance your overall eating experience. We explain what you need to know about how many times you should chew your food.

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Staying hydrated is one of the best things you can do for your overall health. Staying hydrated can help support physical performance, prevent headaches and constipation, and more.

The human body comprises around 60% water.

It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).

Although there's little science behind this specific rule, staying hydrated is important.

Here are 7 evidence-based health benefits of drinking plenty of water.

If you don't stay hydrated, your physical performance can suffer.

This is particularly important during intense exercise or high heat.

This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally ( 3).

If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.

SUMMARY
Losing as little as 2% of your body's water content can significantly impair your physical performance.

Your brain is strongly influenced by your hydration status.

Studies show that even mild dehydration, such as the loss of 1-3% of body weight, can impair many aspects of brain function.

In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches ().

Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue ( 7).

A fluid loss of 1-3% equals about 1.5-4.5 pounds (0.5-2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance ( 8, , 10, , 12, 13).

SUMMARY
Mild dehydration (fluid loss of 1-3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.

Research has shown that a headache is one of the most common symptoms of dehydration.

What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.

A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms ( 16).

Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect ( 16).

However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency ().

SUMMARY
Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.

Constipation is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both younger and older individuals (, ).

Increasing hydration may help decrease constipation.

Mineral water may be a particularly beneficial beverage for those with constipation.

Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation (, 21).

SUMMARY
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.

Urinary stones are painful clumps of mineral crystal that form in the urinary system.

The most common form is kidney stones, which form in the kidneys.

There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones ( 22, 23).

Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones, but studies are required to confirm this.

SUMMARY
Increased water intake appears to decrease the risk of kidney stone formation.

A hangover refers to the unpleasant symptoms experienced after drinking alcohol.

Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.

Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.

SUMMARY
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.

Drinking plenty of water can help you lose weight.

This is because water can increase satiety and boost your metabolic rate.

Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements ().

In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals ().

Even mild dehydration can affect you mentally and physically.

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.

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7 Reasons Why You Should Drink More Water

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Being dehydrated can have negative effects on your body and brain. Here are evidence-based benefits of staying hydrated, like weight loss.

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One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

3. Complete 3 sets of as many reps as possible.

If you can't quite perform a standard pushup with good form, drop down to a modified stance on your knees - you'll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn't only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.

Equipment: 10-pound dumbbells

5. Dumbbell rows

Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you're squeezing at the top of the movement.

Equipment: 10-pound dumbbells

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Equipment: dumbbell

7. Burpees

An exercise we love to hate, burpees are a super-effective, whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.

2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.

3. Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.

4. Stand up straight, bringing your arms above your head, and jump.

5. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don't neglect core-specific moves like the side plank.

Focus on the mind-muscle connection and controlled movements to ensure you're completing this move effectively.

1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground and elbow directly under your shoulder.

2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

9. Planks

Planks are an effective way to target both your abdominal muscles and your whole body. Planking stabilizes your core without straining your back the way situps or crunches might.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn't only good for you, but it'll make your booty look perkier, too.

These fundamental exercises will do your body good, but there's always room to keep pushing it.

If you notice yourself breezing through and barely breaking a sweat, focus on progressive overload by making each move more challenging by:

adding 5 more reps

adding more weight

tacking on a jump to moves like squats and lunges

Another way to switch it up? Turn the routine into a time-under-tension workout, completing each move for a set amount of time instead of for a set number of reps.
Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit - whatever that may be! She was featured in Oxygen magazine's "Future of Fitness" in the June 2016 issue. Follow her on Instagram.

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We've rounded up the 10 best and most powerful exercises to do every single day. Do these for 30 days straight or twice a week to see and feel a difference.

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There are so many great reasons to run in the morning. It's a great way to wake up and watch the world awaken with you. It not only gives you a big energy boost, it makes you feel as if you've accomplished something even before the day is started. You may even find that a morning run fits better into your daily schedule, especially if training for a race.

This is not to suggest that getting into the habit is easy, especially if you're not a morning person. But there are ways to ease you into the routine and in ways you may even enjoy.

Running in the Morning

If your goal is to run in the morning, you might first want to ensure you have good sleep habits. Otherwise, you may be too tired to follow through. Another way to ensure you run in the morning is to sleep in your running outfit or lay out your clothes and shoes ahead of time. You also can try putting your alarm clock out of reach, incentivizing yourself, changing your route, and getting a running buddy. Eating and hydrating well as well as wearing appropriate clothing-including reflective clothing when it is dark-can help promote a good morning run experience.

Below you will find more on these tips. Learn how and why you may want to incorporate these ideas.

Teach Yourself Good Sleep Habits

Building a morning running habit starts with a good night's sleep. This may be difficult if you're used to late-night TV or use TV to lull you to sleep.

To start the journey, practice good sleep hygiene. This is the term used to describe practices that better ensure healthy sleep patterns. According to the American Sleep Association, you can train yourself to sleep at an earlier hour if you:

Avoid caffeine or alcohol three hours before bedtime.

Don't take midday naps.

Get into a nightly routine to help you unwind, such as a warm bath, meditation, or listening to calming music.

Plan to go to sleep at the same time every night.

Set up a quiet and comfortable bedroom.

Stop watching TV, reading, or electronic devices an hour before bedtime.

As unnatural as this may seem at first, practice will eventually make perfect if you just keep with it.

Sleep in Your Running Clothes

It's hard to blow off a run when you're already dressed for it. If you really want to get a jump start and find motivation as soon as you open your eyes, simply wear your running clothes to bed.

As odd as this may seem, it is a trick that many morning runners use. While you will probably not want to wear yesterday's sweat-stained clothes to bed, it may actually feel nice putting on a freshly laundered running gear. Just leave your shoes next to the bed, and you're ready to go.

Lay Out Your Clothes

If you don't like the idea of sleeping in your running clothes, you can lay them out next to the bed so that you're ready to go in the morning. Other runners prefer to leave their clothes in the bathroom. In this way, you won't risk waking your partner. You can simply turn on a light, splash some water on your face, and perk up a little before the run.

Another tip is to wear a running hat, even if you don't usually wear one. This saves you a lot of time trying to tame your morning hair.

Put Your Alarm Clock Out of Reach

When your alarm clock goes off early in the morning, it's tempting to keep hitting the snooze button to get a couple of more minute's sleep. Before you realize it, though, 30 to 40 minutes will have passed and you're suddenly without time for a run.

To build a morning running habit, you need consistency. You cannot blow off every third day and expect to build a routine.

If you're struggling to get up, place the alarm clock across the room so that you have to get out of bed to turn in off. Or better yet, place it in the bathroom on top of your gym clothes. The more steps you put between you and the bed, the less likely you are to fall back asleep.

Incentivize Yourself

If you're actively training for a race and following a training schedule, it is harder to blow off a morning run. It is because you have a set goal you want to reach and must keep with the program in order to get there.

Even if you're not training, you should do the same, establishing goals and schedules so that you maintain growth and get the most out of a run. The goal doesn't have to be distance or ticking days off of a calendar. You can reward yourself if you meet certain targets, gifting yourself with a massage or spa treatment.

Until the morning habit is hardwired into your brain-and you feel as if something is wrong if you don't run-give yourself incentives to achieve consistency.

Plan (and Regularly Change) Your Route

If you're not fully in the morning spirit yet, the worst thing you can do is run the same course morning after morning. Doing so may only add to the ennui you're already feeling. To mix things up, plan your morning run the night before, determining how far and how long you'll run.

You can map a route in advance using Google Maps, finding new landmarks to visit or hills to conquer. There are even mapping apps you can download onto your phone that provide topographic details of a planned route. The more you keep things fresh, the more enjoyable the morning habit will be.

Find a Running Buddy

Finding a running partner is great because it obligates you to keep with the program. If you usually run by yourself, try recruiting a friend or family member to join you, even alternating days with different partners. If you enjoy running in packs, you can find or even start a running group through Meetup or Facebook.

However, when selecting a partner, be sure to find someone who is of a similar fitness level. If you and your partner don't match up, it could be embarrassing for the slower partner and frustrating for the faster one. Be selective, and don't let exercise get in the way of a good friendship.

It is never good to run on an empty stomach. After a long night's sleep, you are in a fasted state and have little to draw upon in the way of energy. If you head out the door having eaten nothing all, you may feel weak and nauseated.

Worst yet, you may convince yourself that you're "not made for morning runs," when, in fact, you're not feeding yourself properly. Rather than heading straight for the door, take a moment to grab some quick energy foods, such as a banana, breakfast bar, or slice of toast with peanut butter. By eating the right foods, you won't risk overeating and feeling ill.

Stay Hydrated

After 7-8 hours of sleep, your body will already be partially dehydrated. Running without replenishing your fluids is a big mistake. While you certainly don't want water sloshing around in your stomach, 6-8 cups won't usually cause you any discomfort if you give it a few minutes to settle.

You can also bring an electrolyte-rich sports drink with you to sip along the route. The general rule of the thumb is to drink 3-6 fluid ounces for every mile you run.

While it is perfectly okay to start with a cup of coffee before you leave, remember that it is a diuretic. As such, when planning your morning route, you may need to pinpoint restrooms along the way so that you are not forced to run home with a bursting bladder.

Wear Reflective Clothing

It is important to plan out the running safety gear you will need when on your morning runs, especially during daylight savings time when the sun is rising late. To ensure you are fully seen in traffic, wear reflective clothing able to catch the headlights of approaching vehicles. These include jackets, vests, hats, and even running shoes.

The best products have bold neon colors that glow in the dark. There are even some with flashing lights you can switch on and switch off. When running on your own, never leave without your cell phone. Always carry some sort of identification with you, such as a health insurance card or an ID bracelet.

You can even download an emergency app, like Kitestring, which contacts all of your emergency numbers at once and provides them with your GPS location. For safety's sake, it is better to run with others if it is dark outside. If you do run alone, keep to the busier, well-lit public streets until the sun is fully up and other runners are around you.

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There are so many great reasons for running in the morning. Here are 10 tips for building an effective training program.

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Pocos platos hay tan sabrosos como los fritos. Y su secreto está en la grasa, gran protagonista en sabor. El problema es que esta técnica de cocina, la fritura, no se encuentra en los primeros puestos del ranking de las más saludables. Así lo muestra una nueva investigación, realizada por la Escuela de Salud Pública de la Universidad de Iowa, entre más de 100.000 mujeres estadounidenses de 55 a 79 años, durante un seguimiento que ha durado desde 1993 hasta 2017.

Sus conclusiones acaban de publicarse en ' BMJ' y son interesantes principalmente por ser un estudio muy amplio y centrado en la asociación directa entre el consumo de fritos y la mortalidad (por todo tipo de causas y, específicamente, por enfermedades cardiovasculares y por cáncer).

Hay una asociación entre el consumo de pollo frito y el mayor riesgo de muerte por enfermedad cardiovascular

Para llevar a cabo este trabajo, las participantes rellenaron cuestionarios muy precisos sobre su alimentación y respondieron a preguntas como cuál era su consumo habitual de frutas y verduras, el tipo de grasas añadidas preferentemente a sus platos... y marcaron la frecuencia con la que comían los 122 alimentos reseñados por los investigadores, así como las porciones de los mismos. Se midió especialmente el consumo de fritos dividiéndolos en tres grupos: pollo frito, pescado y mariscos fritos, y otros fritos, incluyendo estos últimos las patatas fritas, el arroz frito y todo tipo de snacks.

Durante todos estos años se produjeron 31.588 muertes, 9.320 por problemas cardiovasculares, 8.358 por cáncer y 13.880 por otras causas. Los analistas enfrentaron los cuestionarios con las causas de los fallecimientos y tuvieron en cuenta numerosas variables: los rangos de edad, la etnia, el estatus socioeconómico, la actividad física, el índice de masa corporal, si las mujeres eran fumadoras o no, si tomaban estrógenos o no... Y los resultados señalan que existe una clara asociación del consumo de fritos (especialmente de pollo y de pescados y mariscos fritos) con un mayor riesgo de muerte por enfermedades cardiovasculares y por causas generales (12 y 13% mayor, respectivamente, entre las mujeres que consumen este tipo de fritos a diario frente a las que no los toman); sin embargo, no se ha encontrado relación directa del consumo de este tipo de alimentos con los fallecimientos por cáncer.

Un riesgo que se puede prevenir

La buena noticia que se desprende de esta investigación, es, como señala la doctora Yangbo Sun, una de las especialistas en Nutrición y Salud Pública que ha participado en este trabajo, que se ha identificado "un factor de riesgo para la mortalidad cardiovascular que es fácilmente modificable por el estilo de vida". Y "la reducción del consumo de alimentos fritos, especialmente el pollo frito y los pescados y mariscos fritos, puede tener un impacto clínicamente significativo en todo el espectro de la salud pública".

En Estados Unidos el consumo de productos de comida rápida, donde los fritos cocinados en grasas poco saludables reinan, es alarmante. Así, alrededor del 30% de sus habitantes consumen este tipo de comida en restaurantes de 'fast food' a diario.

El 15,7% de los españoles eligen restaurantes de comida rápida cuando comen fuera de casa

¿Cuál es la situación en España? En nuestro país no estamos, por ahora, a ese nivel, ya que la dieta mediterránea aún está arraigada a nuestra cultura culinaria, si bien desde hace años nos vamos alejando poco a poco de ella. Según el último Informe Anual del Consumo Alimentario del Ministerio de de Agricultura, Pesca y Alimentación, los establecimientos de comida rápida son los elegidos por el 15,7% de los españoles cuando comen fuera de casa. Y los españoles estamos entre los 20 países del mundo que tienen la costumbre de desayunar, comer o cenar fuera de casa con más asiduidad, según el informe Dining Out de Nielsen. También hay que destacar que la tendencia a la alza de los 'take away' y de los servicios de reparto a domicilio influyen en un mayor consumo de fritos. Según datos del Observatorio Sectorial DKB de Informa, el servicio 'delivery' generó en 2017 unas ventas de 450 millones de euros a las cadenas de comida rápida, un 13% más que el año anterior.

Los fritos adquiridos en este tipo de establecimientos son los que en principio deberíamos controlar más, sobre todo informándonos del tipo de grasa que utilizan. En casa, si nos decidimos por esta técnica de cocinado, podemos poner en práctica varios consejos para hacerla lo más saludable posible. La primera es utilizar aceite de oliva. Ya en 2012 un equipo de investigadores especializados en medicina preventiva de distintas universidades españolas publicaron en 'BMJ' un estudio que analizó la relación de la enfermedad coronaria y el consumo de fritos. Para ello hizo un seguimiento de más de 40.000 adultos sanos de entre 29 y 69 años desde 1992 hasta 2004 y concluyó que en nuestro país, donde el aceite de oliva es el mayormente utilizado para freír, el consumo de fritos no se asocia directamente con la enfermedad coronaria.

Un segundo consejo para mejorar la calidad de nuestras frituras lo encontramos en el libro ' Sal grasa ácido calor', de Samin Nosrat, y consiste en aprender a utilizar la grasa adecuadamente, lo que hará que usemos menos cantidad. ¿Cómo hacerlo? Como indica Nosrat, "prestando atención a determinadas pistas sensoriales. Algunos ingredientes, como las chuletas de cerdo o los contramuslos de pollo, liberan su propia grasa a medida que se van haciendo", por lo que no hay que añadir mucha más. Según aconseja la cocinera, "los alimentos cocinados en demasiada grasa dejan de resultar muy apetitosos. Escurre las frituras (incluyo aquellas cocinadas en una sartén con poco aceite) sobre un paño limpio o papel de cocina antes de servirlas. Y en el caso de los salteados, transfiérelos al plato con una espumadera o unas pinzas, para que el exceso de grasa quede en la sartén". Aplicando estos consejos podremos darnos un pequeño gran placer... de vez en cuando.

Pocos platos hay tan sabrosos como los fritos. Y su secreto está en la grasa, gran protagonista en sabor. El problema es que esta técnica de cocina, la fritura, no se encuentra en los primeros puestos del ranking de las más saludables. Así lo muestra una nueva investigación, realizada por la Escuela de Salud Pública de la Universidad de Iowa, entre más de 100.000 mujeres estadounidenses de 55 a 79 años, durante un seguimiento que ha durado desde 1993 hasta 2017.

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Comer fritos, más peligroso para tu salud de lo que crees

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Ojo con el pollo frito y con el 'fish and chips'. Están deliciosos sí, pero acaba de comprobarse la relación entre su consumo habitual y un mayor riesgo de mortalidad

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Keeping tabs on how much sugar you&rsquo.