Improving your body and mind doesn’t need to take hours. Here’s how you can boost your health in less than a minute.
We all want to be healthier, but many of us just don’t seem to have the time, according to a survey by Mindful Chef. More than half of the 2 000 people surveyed said they wanted to look after their bodies, but were hindered by their hectic lifestyles. However, you don’t need months, days or even hours to boost your health and well-being. In fact, it can take just 60 seconds…
How to boost your health in 60 seconds:
STAND UP
This increases your blood circulation, which feeds extra oxygen to your brain and body, boosting energy levels and alertness – and it burns calories too. Most of us sit for too many hours during the day – we spend about nine hours on our bottoms – so next time you take a phone call or send a text, stand up.
GO WILD
Listen to birdsong, sow some seeds or smell flowers. Connecting with nature is consistently shown to be good for our mental health. People who did something ‘wild’ every day for a month reported many improvements in their physical, as well as mental, well-being, according to research by the University of Derby.
LEARN A PHRASE IN A FOREIGN LANGUAGE
Even if it’s just ‘thank you’ in Japanese, activating the part of your brain used when learning a second language is one of the best ways to increase your brain’s neuroplasticity. This is the ability to form new neural connections, which helps slow the signs of ageing.
DO SOME EYE YOGA
Relax and refresh tired eyes with this simple routine. Keep your head still throughout the moves and close your eyes for five seconds after each one: ✣ Sit quietly and focus on your breathing for five calming breaths.
✣ Look up and down five times.
✣ Look to the right and left five times.
✣ Look to the upper right and lower left five times.
✣ Look to the upper left and lower right five times.
TONE YOUR TUM
Try rising from sitting without using your hands – it will help strengthen your core.
TEST YOUR MEMORY
Count backwards from 100 to zero in sevens (93, 86, and so on). The longer it takes, the ‘older’ your brain. Getting to 65 is good. Alternatively, get someone to lay 10 objects on a tray. Look at them for 10 seconds, then shut your eyes while the tray is removed. Then see how many you can recall. Remembering six or seven items shows your memory is in good shape.
RELIEVE TENSION
Cats have the right idea when it comes to stretching. Get down on all fours, suck in your tummy and arch your back as high as possible. Release, then repeat slowly 10 times.
BALANCE YOUR BLOOD SUGAR
Sprinkle cinnamon on your morning porridge or cereal. Half a teaspoon a day leads to a significant reduction in blood glucose levels, according to a study in Diabetic Medicine.
STOP FOOD POISONING
Use an antibacterial wipe to clean your mobile. A study by the London School of Hygiene & Tropical Medicine and Queen Mary, University of London, found that 16% of phones tested positive for E. coli. Researchers say this is most likely caused by people not washing their hands properly after going to the toilet – and then touching their phone.
HAVE A HEALTHY SCALP
It’s the only part of your hair with living cells and, with many women across the globe experiencing hair loss (not only those going through menopause), it’s essential to keep your scalp in tip-top condition. Brush your locks to help shed old skin and to stimulate circulation. Ensure you clean your brush with a little shampoo every one to two weeks (more regularly if you use hair products), to avoid passing back old oils or bacteria onto the skin.
CHECK YOUR PILLOW
Fold it in half, place a book on top and let go. If the pillow throws the book off and springs back, it’s still sleep-worthy. Worn-out pillows increase aches.
BEAT MOUTH CANCER
Try to get into the habit of doing monthly checks. ‘It could be a way to identify mouth cancer at an earlier stage,’ says Dr Nigel Carter, chief executive of the Oral Health Foundation. Stand in front of a mirror and take a look. Warning signs can be a non-healing mouth ulcer, red or white patches, and lumps and swellings.
TAKE A DEEP BREATH
‘If you’re feeling stressed, anxious or uneasy, just slowing down and watching your breath is an easy way to bring your mind back to the present,’ says yoga and meditation teacher Roxie Nafousi. ‘Inhale for four seconds, hold for two, exhale for four, and repeat.’
GET AN ENERGY KICK
Feel your eyelids drooping? Grab an orange, empty your mind and focus on peeling and eating the fruit. The citrus scent will give you a mental and physical lift, while the natural fructose will ramp up energy levels.
TRY MINI MEDITATIONS
Reset your mindset and let go of stress – fast. Mindfulness app Headspace (headspace.com) has 60-second guided meditations that you can do anywhere.
ALSO SEE TIPS FOR BALANCING YOUR SUGAR LEVELS
Photo by Pavel Danilyuk
