April 25, 2025: The question of how much water to drink; and nutrient-dense foods at home

Happy Friday! Each week, I’m sharing two nano health habits, a lesson, and an inspirational quote to ponder on your health journey.

No one’s yet discovered the elixir of youth. There is no one fix for a longer, healthier life. What we do have, though, are nano or micro habits that together make all the difference.

Two Nano Health Habits

Cook at home. One of the best ways to eat nutrient-dense, heart-healthy food is to cook.

If you’re pressed for time during the week, how about cooking at the weekend and freezing food in batches?

Drink enough water. Water every day keeps us hydrated. Our body can’t store water, so we need to drink it.

Even a two-percent drop in water intake can lead to problems like tiredness and brain fog.

For a measure of how much water to drink, the Academy of Nutrition & Dietetics says enough water is about fifteen-and-a-half cups a day for men, and eleven-and-a-half cups for women.

One Lesson

Drinking sugary drinks erases the benefits of exercise: A new study shows that just two servings a week of sugary drinks like soda wipes out the heart benefits of physical activity.

Here are the results of over 100,000 people monitored over 30 years: https://www.sciencedirect.com/science/article/pii/S0002916524000017

One Quote

“America ships tons of sugar cookies to Denmark, and Denmark ships tons of sugar cookies to America. Wouldn’t it be more efficient just to swap recipes?”

Michael Pollan