VICE # 1: Sleeping.
It’s free, natural, and hassle-free. More than just giving you energy, getting enough quality sleep boosts your immune system, your memory, and may even help you manage your weight. Lack of sleep has been linked to high blood pressure, glucose intolerance, and abdominal fat, all known to be risk factors for heart disease. You should aim for the research to support 7 to 8 hours of sleep each night. If you seem to always crawl out of bed, no matter how much you sleep the night before, talk to your doctor. Getting a good night’s sleep is not a luxury … it is necessary for your health and well-being.
VICE # 2: Mental Health Days.
Who doesn’t enjoy sneaking out for a well-earned rest? It turns out that research has shown that taking time off relieves stress, lowers blood pressure, and therefore the risk of heart disease. It also helps creative thinking and can help with symptoms of depression. The good news is that the length of the vacation doesn’t matter one bit in terms of how happy it will make you. The best part is the anticipation.
VICE # 3: Enjoy intimate pleasures.
A vice in some eyes, no doubt … sex is, after all, the most enjoyable form of activity there is. It releases feel-good endorphins and oxytocin, the hormone that helps promote attachment, which greatly benefits mental health. One study found that those who were sexually active once or twice a week had elevated levels of the immunoglobulin A antibody that is believed to protect against colds and infections. As with many vices, sexual activity carries the possibility of unintended consequences such as infections and pregnancy, which is why it does not top the list.
VICE # 4: A daily serving of chocolate.
A worthy and much loved vice. A square or two of the dark type, without as much sugar and fat as milk chocolate, will do wonders. Dark chocolate and cocoa (75% cocoa content) may help lower blood pressure, reduce the risk of stroke, and provide other cardiovascular benefits according to more than one study. Dark chocolate has flavonoids that are believed to improve the flexibility of blood vessels, making them more resistant to plaque build-up.
Another study published last year found that eating 1.4 ounces of dark chocolate a day for 14 days lowered stress hormones in highly anxious people.
VICE # 5: Girls / Boys Night Out.
Finally, do your research to support a vice we all enjoy. Several recent studies have shown the great impact that friends and family have on our behavior. From what we eat and drink, to how much we weigh (for better or for worse). Strong social ties have also been found to bring benefits like fewer colds, better brain health, and a longer life. Friendships are great for you, as long as you have a well-balanced relationship in which giving and receiving are equal. Avoid the ones that are toxic to you.
VICE # 6: High-fat dressings / sauces.
When it comes to vices, anything that contains fat is sure to be on the list. The thing is, you really don’t need to deprive yourself of the full variety of your favorite dressing or sauce. These “loaded” versions not only taste better, but they remind us that fats have a real health purpose, as long as you get the right types in the right amount. Aim for 10% (no more than 30%) of your daily fat intake to come from monounsaturated fats (vegetable oils, avocados, lots of nuts and seeds) which reduce the risk of heart disease and stroke.
Omega-3 fatty acids (salmon and tuna, flaxseed and walnuts) also reduce the risk of heart disease and can even help relieve symptoms of depression, rheumatoid arthritis, and other problems. A food that has a little fat makes you feel more satisfied, so you end up eating less.
VICE # 7: Your morning coffee.
One of the best known vices, coffee is still popular. If you’re like many who need that cup of coffee to get going in the morning, don’t feel guilty. There’s a lot of research suggesting that coffee not only helps you, but it also fights heart disease and some cancers. It could also help you do harder and longer workouts. Moderate coffee consumption in middle age has been linked to lower risks of dementia and Alzheimer’s. In addition, each cup of coffee you drink a day reduces the risk of developing type 2 diabetes by 7%.
VICE # 8: Get a massage.
They may be an expensive indulgence, but massages (performed by a professional or loved one) are a vice well worth it. Being touched regularly leaves you healthier. Women in a 2008 study noted less pain, depression, anxiety and anger when they received weekly massages from their partners. Their partners also reported better mental health.
VICE # 9: Sunbathing.
Although we all know the dangers of too much sun, this vice, in moderation, has its good side. Those sunny days act as a natural antidepressant, which really works to improve your mood. It causes our body to reduce the production of the sleep stimulating hormone melatonin so that we feel alert, energized and ready to start the day. Letting the skin absorb the sun (without sunscreen) also triggers the natural synthesis of vitamin D, which is believed to reduce the risks of cancer, heart disease, brittle bones, and other conditions.
VICE # 10: He came with dinner.
Last but not least, the “good” vice that most relies on moderation. Although researchers don’t know precisely why it works, wine does have some impressive heart-healthy properties. Antioxidants can keep blood vessels flexible, or alcohol can help increase HDL (the good) cholesterol. All you need is a 5-ounce glass a day to enjoy the benefit, more than this can raise your blood pressure and cause you to gain weight. Women who drink heavily also increase their risk of breast cancer.
