Health.com) -- Permission granted: You can officially stop feeling
guilty about those little "bad-for-you" habits you can't seem to
break. Turns out, many of life's greatest indulgences bring big health
benefits -- helping you stay slim, fight off the blues, and kick
disease to the curb.
And we've got the 10 best right here, conveniently ranked by Health
magazine's expert panelists. Start at the top of the list to get the
most bang for your healthy buck, and keep moving on down to learn how
to boost your well-being in the most decadent ways possible.
Pleasure No. 1: Getting your zzz's: Our experts unanimously agreed:
Sleep is free and has virtually zero health drawbacks, making it the
one treat no one should skimp on. Pillow time gives you energy,
bolsters your immune system, boosts your memory, and even helps you
get (or stay) slim.
Aim for seven to eight hours of sleep a night, the amount that studies
show is ideal. Health.com: 8 factors that could be keeping you awake
at night
Pleasure No. 2: Playing hooky: There's a reason it's called a
mental-health day. Studies confirm that time off -- whether on a trip
out of Dodge or a 24-hour staycation -- relieves stress, lowering your
blood pressure and your risk for heart disease.
It also promotes creative thinking (attention, bosses!).
Pleasure No. 3: Sexual healing: Getting frisky is, hands-down, the
most pleasurable form of physical activity there is. Having sex
releases feel-good endorphins and oxytocin, the hormone that promotes
attachment.
"That component of feeling connected to another person really benefits
mental health," says Alice Domar, Ph.D., the executive director of the
Domar Center for Mind/Body Health.
Another plus: Subjects in one study who did it once or twice a week
had higher levels of the antibody immunoglobulin A, which shields you
from colds and other infections. Why doesn't sex rank higher on our
list? It can bring unintended consequences, from sexually transmitted
infections (especially if you're not currently monogamous and not
practicing safe sex) to "oops!" pregnancies.
Health.com: 10 reasons you're not having sex]
Pleasure No. 4: A daily chocolate fix: Our experts gave a hearty
thumbs-up to nibbling a little chocolate every day -- as long as you
stick to a square or two of the dark kind, to minimize sugar and fat
intake and maximize the benefits. (The temptation to overeat this
sweet treat accounts for it not making it into the top three.)
Pleasure No. 5: Girls' nights out: A flurry of recent studies have
shed light on how huge an impact our friends and family have on our
behavior, from what we drink and eat to how much we weigh -- for
better and for worse.
But there's little question that strong social ties can bring a host
of benefits: fewer colds, better brain health, and a longer life, to
name a few.
"Friendships are very good for you -- as long as you hang out with
people with whom you have a well-balanced relationship and limit your
time spent with people who are toxic for you,"
No. 6: Full-fat dressing: For years we were trained to reach for
low-fat everything, but there's no need to deprive yourself of the
real deal. Full-fat foods not only taste better but also serve a real
health purpose, as long as you get the right amounts of the right
kinds. Aim for at least 10 percent of your daily fat intake to come
from monounsaturated fats (found in vegetable oils, avocados, and many
nuts and seeds), . Plus, "when you have a meal that includes a little
fat, you tend to feel more satisfied, so you eat less," Gans says.
Still, no more than 30 percent of your daily calories should come from
fat -- even the good kind.
Pleasure No. 7: Your morning java: It's completely OK if you need it
to pry your eyes open in the a.m. A wealth of research suggests that
coffee doesn't just pick you up -- it fights heart disease and some
cancers, and it may even help you push through harder, longer
workouts.
Moderate coffee-drinking in middle age has been associated with lower
risks for dementia and Alzheimer's. And a 2009 review of more than
four decades of research found that for every additional cup of coffee
you drink each day -- high-octane or decaf -- your risk of developing
type 2 diabetes shrinks by 7 percent, possibly because chemicals in
the beverage improve your body's insulin sensitivity and increase
metabolism.
Pleasure No. 8: Getting a rubdown: Don't ever feel guilty about
shelling out for massages.
"In general, people who are touched regularly are healthier," Domar
says. And if your budget doesn't include spa services, consider
hands-on time with your honey.
Women in a 2008 study noted less pain, depression, anxiety, and anger
when they were massaged twice a week by their partners -- and (bonus!)
their partners reported better mental health, too.
Health.com: Which massage is best for you?
Pleasure No. 9: Basking in the sun: Bright days really do lift our
moods -- sunshine is the ultimate natural antidepressant, triggering
our bodies to nip production of the sleep-stimulating hormone
melatonin so we're alert, energized, and ready to face the day.
Exposing bare skin to the sun also triggers the synthesis of vitamin
D, a hormone that may reduce your risks for cancer, heart disease,
fragile bones, and other problems.
Pleasure No. 10: Wine with dinner: The buzz on wine is about its
heart-healthy properties, though researchers aren't entirely sure how
it works its magic. Its antioxidants may keep blood vessels flexible,
or alcohol could boost HDL (good) cholesterol.
Either way, the key is moderation: one 5-ounce glass a day. More than
that can raise blood pressure and pack on pounds.
--
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