The modern rat race can
cause us great stress and leave us with little to no time to take care of our
health and bodies. However, there are quick and easy ways to improve our
lifestyle, improve our mood and improve our health, and they only take about 60
seconds each. Even if you only turn some of these
into habits, you'll still enjoy a happy and healthier life with little effort
and time.
1. Take a deep breath
We all get nervous and stressed, whether it be because of work, traffic or even
household chores. In our most stressful moments, it's vital to remember that we
have an innate relaxation mechanism. Taking deep, controlled breaths for 60
seconds when feeling stressed or tired can completely alter your state of mind.
Deep breaths lower your blood pressure, slows down the production of stress
hormones and helps to ease anxiety and internal disquiet.
2. Hug someone you love
Hugging feels great on its own, but it also has scientifically-proven health
benefits, such as lowering blood pressure and stabilizing the heart rate.
Hugging releases dopamine - a natural painkiller and can reduce cortisol levels
(a stress hormone). A hug can give you more mental energy, and help you handle
most obstacles.
3. Laugh and smile
There's a reason laughter has a reputation for being the best medicine. It's one of the body's natural
painkillers and shares several physiological functions with exercising. William
Fry, one of the pioneers in laughter research, claims that using a rowing
machine for ten minutes exercises the heart to the same extent as one minute of
laughter. Laughter also improves your memory and burns calories. If you're
feeling down or even somewhat depressed, a little smile (even a fake one) can
change your mood.
4. Eat some dark
chocolate
Isn't it great to know that some delicious treats are actually good for us (in
moderation)? Dark chocolate is beneficial for your health, it lowers blood
pressure, raises the levels of "good cholesterol" (HDL) and reduces
the levels of "bad cholesterol" (LDL). Dark chocolate is also known
to be beneficial to the cardiovascular system, and some evidence indicates that
it can prevent diabetes and even keep your skin healthier.
5. Stand up whenever you can
Most of us spend our days sitting down: Working, driving and watching TV are
just a few of things we do while sat in a seat. A recent research paper found
that prolonged sessions of sitting can induce psychological distress. Another
study has found that women who sit for 10 hours a day or more are at a higher
risk heart and cardiovascular disease when compared to those sitting for only 5
hours a day. Even standing up for a few seconds will improve your circulation
significantly.
6. Wash your hands
You may think it's obvious, but this simple and quick action can protect your
health more than you can fathom. Most people wash their hands before eating or
after visiting the restroom, but washing your hands with soap more times a day
will reduce your chances of getting sick by 20-30%. Remember to moisturize your
hands from time to time.
7. Wear a seatbelt
As trivial as it may seem, this easy action takes about five seconds and saves
thousands of lives every year. Think about it: You're not climbing Everest or
running a marathon. You're simply reaching back, and pulling on a belt. This is
particularly important when you have children in the car. So don't be lazy and
think about comfort first, it's better to "waste" ten seconds than
risk your life.
8. Add cinnamon to your breakfast
Cinnamon has a variety of medicinal properties, including helping with diabetes
by reducing blood sugar levels. Cinnamon is also beneficial in fighting
obesity, lowering bad cholesterol levels, and it even warms up the body on cold
days. You can add cinnamon to your breakfast by mixing it in your yogurt, oats,
cereals and even your coffee.
9. Wear sunscreen
It doesn't matter if you live in a sunny place or not, UV light is still there,
and it's still harmful. Avoiding the #1 cause of skin cancer takes no effort
and very little time – simply put on sunscreen before you leave the house.
10. Use the stairs
It doesn't matter if we're late, busy or even just lazy, most of us don't'
engage in physical exercise in our free time. The modern world doesn't give us
many chances to walk: we get in the car or on the bus, use the elevator and sit
at our desks. This is why it is vital that we take every opportunity to
exercise. Instead of waiting for the elevator, take the stairs and burn some
extra calories. It will also help you avoid stiff muscles and joint pain.
11. Take a break from staring at the
screen
If you have a desk job or are just an avid technology lover, it's safe to say
you spend a lot of time in front of a screen. Staring at the screen for so many
hours is bad for your eyes, so it is crucial to take frequent breaks. The best
method is the "20-60-20": every 20 minutes look away from the screen
at an object 60 feet away for 20 seconds. If you can, take a moment to walk
around the office.
12. Add lemon to your water
Adding a slice of lemon to your
water is not only refreshing, but also has many health benefits. Lemons are a
superfood and are considered to be one of the most efficient detox agents,
making them a great addition to your diet.
13. Clean up your desk
It doesn't matter how tidy you keep your desk, it still gets covered with
germs. Take a minute to wipe down leftovers and crumbs, which are the main
source of bacterial contamination in your workplace. Use an antibacterial wipe
on your keyboard and mouse, they are the most used items on your desk that come
in contact with your hands regularly.
14. Elevate your feet
60 seconds of lying down with your legs raised up and leaning against a wall
energizes the body as much as a half-hour nap. Rest your arms at the sides of
your body and remain like that while taking slow, deep breaths. Studies have
shown that this position helps the blood in your legs to flow back to your
chest and head.
15. Chew some gum
Researchers from the University of Swinburne, Australia found that chewing gum improves
your levels of alertness and reduces stress. Behavioral specialists recommend
chewing gum before an important meeting, a job interview, and while driving.
The reason is that chewing gum tricks the body into thinking it's eating,
something we associate with being safe and having nothing to fear.
