Frequently talking about a lot of homework and behaviors to do to maintain health, good and adequate sleep, healthy diets and exercise, may not be appropriate for some people;
Because it interferes with their working conditions, time or lifestyle;
This may frustrate them, or be counter-productive.
Here, we'll cover some of the practices that can boost health, and don't need more than a minute or less to do them daily.
Water immediately after waking up and protein for breakfast
Dr. advises you.
Will Pulisiewicz, professor of gastroenterology and author of "Nutrition with Fiber", 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 the faster functioning of your brain, kidneys and intestines, how it may stimulate you more."
Whether your breakfast is yogurt or oatmeal, add protein.
Because taking it in the morning "helps maintain blood sugar stability, and adjusts hunger, energy and mood levels throughout the day."
As Desiree Nielsen, a nutritionist, and author of "Eat More Plants", says.
Protein helps keep blood sugar levels stable (pixels)
Try alternatives to full exercise
Sit for a minute on a chair.
And make your back straight and your feet on the ground.
Then stand upright, sit again, and repeat standing and sitting 10 times as fast as you can to gauge your fitness.
One study found 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."
Run for at least a minute a day, which is long enough to get "4% stronger bone health," according to research published in the International Journal of Epidemiology.
Squat exercise (3 times in 10 repetitions) for one minute to "strengthen your legs and increase blood flow throughout the body."
According to the certified trainer d.
Alex Robles.
Go up the stairs quickly for one minute a day (60 degrees, in 20 seconds, 3 times), as a study indicates that "doing this for 6 weeks, boosts cardio fitness by about 5%."
Add beans and treat your carbohydrates
You can add half a cup of beans and canned vegetables - after rinsing them - to any food for lunch or dinner daily.
According to nutritionist Tamara Ducker Freeman, author of "The Whisper with a Flat Belly", which asserts that "eating beans or legumes daily is the common nutritional factor among people who live longer and disease-free lives."
Kelly Tops, director of nutrition at Old Ways, recommends sprinkling a little olive oil or vinegar before eating any food rich in carbohydrates, such as bread, pasta or potatoes.
Because this "may reduce the effect of carbohydrates on blood sugar", and preserve our energy.
Pause in the middle of the meal
When you sit down to eat, split it in half before you start eating, as advised by Dr.
Michelle May, author of "Eat What You Love, Love What You Eat," likens this division to an imaginary pit, in order to slow down eating, catch your breath, and stop before overdoing it.
Make a snack
To increase your intake of fiber, vitamins, minerals, and anti-inflammatory phytochemicals, which promote better digestion, skin health and blood sugar stability.
Take a minute every morning or before bed to slice up a fruit or vegetable.
To be a snack that supports you during the day, according to research, "adding fresh fruits and vegetables may stimulate you and improve your mood."
Brush your teeth
Take 30 seconds to floss your teeth to rid your teeth of "lurking bacteria where food debris collects, causing a lot of health problems," and another 30 seconds to rinse your mouth with a medicated mouthwash, according to Dr.
Sargon Lazaroff, a Los Angeles dentist, posted on Womansday.
Preferring to do this before bed;
Because "when you sleep, your mouth is drier, which allows bacteria to spoil, but mouthwash may help reduce the harmful effects."
Keep your skin dry and your hands dry
Take a minute every morning to apply sunscreen "so that you are not at risk of 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 properly dry your hands," says wet hands are more susceptible to germs, says Dr.
Geoffrey D. Klausner is a professor of public health at the University of California School of Medicine.
Make sure to drink a glass of water as soon as you wake up in the morning (Getty Images)
take deep breath
Try taking 2 to 3 deep breaths, and while focusing on your breathing, think of 3 things that are going well for you, or about things that you are looking forward to in the near future, and then write them down. This method can lower your heart rate and blood pressure. Your mood improves, "he says.
Glenn R. Fox, of the Institute of Performance Sciences at the University of Southern California.
Send a message to whomever you love
Take a few seconds to send a sincere compliment to someone you love. "It's a way to boost the mood of the compliment, as well as yours."
According to the research supervised by Dr.
Lori Santos is a professor of psychology at Yale University.
Reduce the lights and heat
To improve your health, dim the lights after the sun goes down.
This "contributes to enhancing the production of the hormone melatonin, which has a calming effect that makes you sleep faster," says Dr.
W. Christopher Winter, professor of sleep medicine, who recommends reducing the temperature by 2 degrees to 3 degrees after dinner, and by two to 3 degrees at bedtime, to about 18 degrees Celsius, for "deeper sleep, and less awakening during sleep."