Eat healthier without quitting sugar

    Not long ago, fat was regarded as the evil for a healthy diet. Before that it was salt. Now the sugar-free diet {#blank#}1{#/blank#} (explode) onto the health scene —and seems to have topped many people's list of New Year's resolutions.

    Sugar-free diets encourage people to avoid sweeteners such as honey, soft drinks and some fruits. Some also recommend {#blank#}2{#/blank#} (restrict) dairy products. The diet's advocates note that excessive sugar consumption may increase the risk of heart disease and some cancers. So many sugar-free followers avoid milk, yoghurt and cheese {#blank#}3{#/blank#} the assumption that these products contain sugars.

    It's true we are swallowing too much of the sweet stuff, with the average American consuming around 20 teaspoons of {#blank#}4{#/blank#} (add) sugar a day. But you don't need {#blank#}5{#/blank#} (quit) sugar for healthy eating. Quitting sugar is unlikely to improve your health any more than cutting down on over-processed foods and eating more vegetables.

    Research shows dieting is not effective over the long term and can lead to greater weight gain over time. The brain interprets dieting and restriction as hunger,  {#blank#}6{#/blank#} causes the storage of fat. Besides, the sugar-free diet is confusing and imposes a set of rules that {#blank#}7{#/blank#} (make) up without scientific evidence. Such a restrictive diet can create food fear or an unhealthy relationship with food. People who worry about food are more likely to diet. This may be {#blank#}8{#/blank#}they are worried about their weight, or about the impact certain nutrients have on their health.

    Through series of experiments, {#blank#}9{#/blank#} the researchers are certain about is that you can eat plenty of plants, enjoy whole grains and beans. Fruit is your friend, not your enemy. Most people could probably eat a little less sugar, a little {#blank#}10{#/blank#} (often), but you don't have to quit it for good to be healthy.

    Do you live in a city? You've probably noticed how noisy and crowded life in a city can be. {#blank#}1{#/blank#} if you could live next to a calm lake instead?

    As it turns out, {#blank#}2{#/blank#} (live) near bodies of water – lakes, rivers, ponds, even oceans – can help us feel both happier and healthier. Those who live less than a kilometer from the coast are around 22 percent less likely {#blank#}3{#/blank#} (have) mental health problems than those who live 50 kilometers or more away, according to a study by researchers from the University of Exeter, UK. People who visit the coast at least twice a week tend to experience {#blank#}4{#/blank#} (good) general and mental health as well.

    So how does "blue space" make us feel better? For one thing, aquatic environments tend to have less pollution and more sunlight, both of {#blank#}5{#/blank#} linked to better mental and physical health. People who get more sun tend to be happier than those who do not.

    There's also the air above {#blank#}6{#/blank#} sea. After spending time near the ocean, you might find that you feel more relaxed than usual. This is {#blank#}7{#/blank#} sea air is charged with negative ions (负离子). These ions balance our levels of serotonin (血清素), a chemical that affects our moods. With {#blank#}8{#/blank#} (balance) serotonin levels, we feel more calm and relaxed, according to Daily Mail.

    Finally, people who live near water tend to be more {#blank#}9{#/blank#} (physical) active, according to the Guardian. Water sports like swimming and rowing can help us stay {#blank#}10{#/blank#} shape, which in turn keeps us healthy.