. Repeating the talk about a lot of what needs to be done to maintain health, including home duties and behaviors, good and sufficient sleep, healthy diets, and exercise, may not be suitable for some people; because it interferes with their working conditions, time, or lifestyle; Which may cause them frustration, or backfire. Here we will address some practices that can promote health, and do not need more than a minute or less to do daily.
1-Water as soon as you wake up and protein in breakfast
advise you d. Will Polisewicz, professor of gastroenterology, and author of the book "Fiber Nutrition", suggests that you drink a large glass of water as soon as you wake up in the morning, "to compensate for dehydration during sleep, and because water is effective for running your brain, kidneys and intestines faster, and it may also alert you more."
And whether your breakfast is yogurt or oatmeal, add protein; Because taking it in the morning "helps maintain blood sugar stability, and controls hunger, energy and mood levels throughout the day." says Desiree Nielsen, RD, author ofEat More Plants.
2- Try alternatives to a full workout
- sit for a minute in a chair. Make your back straight and your feet on the ground. Then stand upright, then sit up again, and repeat standing and sitting 10 times as fast as you can to measure your fitness. One study that “people who took more than 26 seconds to do this, or who were unable to complete it, had an increased risk of premature death.”
Do squats (3 times for 10 reps) for one minute to “strengthen your legs and increase blood flow throughout the body.” According to the certified trainer, Dr. Alex Robles.
Climb stairs quickly for 1 minute a day (60 degrees, in 20 seconds, 3 times), as a study that “doing this for 6 weeks boosts cardio fitness by about 5%.”
Add the beans and treat the carbohydrates-3
You can add ½ cup of canned beans and vegetables, rinsed, to any food for lunch or dinner daily. According to dietitian Tamara Docker Freeman, author of The Bulging Belly Whisperer, "Eating beans or legumes daily is the common nutritional factor among people living longer and disease-free lives."
Kelly Tops, nutrition director for The Old Ways, recommends drizzling a little olive oil or vinegar before eating any carbohydrate-rich food, such as bread, pasta or potatoes; Because this "may reduce the effect of carbohydrates on blood sugar", it preserves our energy.
Stop in the middle of a meal-4
when you sit down to eat, and split it in half before you start eating, according to Dr. Michelle May, author of Eat What You Like, Love What You Like,likens the division to a placebo bump, to slow down eating, catch your breath, and stop before over-satiating.
Prepare a snack-5
to increase your intake of fiber, vitamins, minerals, and anti-inflammatory phytochemicals, which promote better digestion, skin health and stabilization of blood sugar. Take a minute each morning, or before bed, to cut up a fruit or vegetable;a snack that supports you during the day, according to research, "adding fresh fruits and vegetables can motivate you and improve your mood."
Brush Your Teeth-6
Dedicate 30 seconds to flossing to rid your teeth of "latent bacteria where food debris collects, causing a lot of health problems," and another 30 seconds to rinse your mouth with a medicated rinse, says Dr.based dentist, at Womensday - . preferring to do this before bedtime; Because "when you sleep, your mouth is drier, allowing bacteria to spoil, but mouthwash may help mitigate the harmful effects."
care for your skin and dry your hands-7
Take a minute each morning to apply sunscreen “so you are not susceptible to many types of skin cancer,” according to the Skin Cancer Foundation.
Also, it is not enough to wash your hands for 20 seconds; But you "need another 20 seconds to dry your hands properly," as wet hands are more susceptible to germs, says Dr. Jeffrey D. Klausner, professor of public health at the University of California School of Medicine.
Breathe deeply-8
Try taking 2 to 3 deep breaths. While focusing on the breath, think of 3 things that are going well for you, or things you look forward to in the near future, and then write down, “This method can lower your heart rate.” blood pressure, and improve your mood," says Dr. Glen R. Fox, of the Institute of Performance Science University of Southern California.
Send a message to someone you love-9
Take a few seconds to send a sincere compliment to someone you love, "It is a way that can boost the mood of the complement recipient, and yours too." According to research supervised by Dr. Laurie Santos, professor of psychology at Yale University.
Dim the lights and heat-10
To improve your health, turn the lights down after sunset. This "contributes to enhancing the production of the hormone melatonin, which has a calming effect that makes you fall asleep faster," says Dr. W. Christopher Winter, MD, professor of sleep medicine, who recommends lowering the temperature by 2-3 degrees after dinner, and 2-3 degrees at bedtime, to around 18 degrees Celsius for "deeper sleep and fewer awakenings during sleep."