I want to have a good meal, but I don’t have time; I also want to exercise, but I don’t have time. Regarding taking care of our health, we always think it is a time-consuming task, whether it is cooking three meals by yourself or going to the gym to exercise. But experts tell you that some things that can be accomplished in a short time can maintain your health, and some can bring huge changes to your health in just one minute, or even less.
Someone immediately drinks a black coffee when they wake up in the morning, but stomach disease scientist Dr. Will Bulsiewicz said that humans will suffer extreme water from sleeping all night and getting up and peeing. Before drinking coffee, please drink a large glass of water first. You will find that replenishing moisture can help you wake up faster than using coffee to stimulate your brain and your brain.
Please hold your mouthwash for at least 30 seconds, so that all teeth have enough time to contact the antibacterial properties of mouthwash. "Although it can be done at any time, it is recommended that it will be better before going to bed." Los Angeles dental physician Sargon Lazarof said that during sleep, the mouth is dryer, and the oral bacteria will be more active and cause damage, and mouthwash can reduce this occurrence.
Are you healthy? Try this actionSit on a chair with a firm armrest, straight back, and feet on the ground, stand up and sit down as quickly as possible and repeat this action ten times. A study pointed out that if middle-aged people do this action for more than 26 seconds or cannot complete it, it will increase the risk of premature death. If you find that you can't meet the standards, it's time to run well.
Try taking a deep breathFind a small empty file, take two to three deep breaths, while focusing on breathing, think of three things that will come to you well, or what you are expecting in the near future, and write them down. Dr. Glenn R. Fox, a University of Southern California, said that such practice can lower heart rate and blood pressure and improve mood.
{twenty one} {twenty two}
Before eating carbohydrates, take a little olive oil or vinegar"Before eating carbohydrates such as bread, noodles or potatoes, pour some olive oil or vinegar on it." Kelly Toups, Nutrition Director of Oldways, a non-profit food and nutrition education organization, said that high-quality fats and acids can greatly reduce the impact of carbohydrates on blood sugar, helping blood sugar to stabilize, and this is also a key to keeping energy full.
Doing a minute of squats every dayis absolutely easy for you who have no time to exercise and can be done anytime. Alex Robles, a doctoral doctor and a personal trainer, said, "Squats strengthen the muscle strength of both legs, improve the flexibility of the hips, ankles and spine, and increase blood flow throughout the body, and can also exercise the core muscles." If you are a beginner, you can do up to 25 squats in a minute. If you are a little difficult at the beginning, you can prepare a solid chair and hold the back of the chair before doing it.
has been repeatedly mentioned, but many people cannot do the suggestion of at least three vegetables and two fruits every day, because it is too numb and it is difficult for foreign foodies to get enough.
In fact, just spend a few minutes every morning chopping or scalloping vegetables, such as those who love lettuce, prepare a box of crumbled or crumbled cucumber sticks to replace snacks, or cut a box of fruit and bring it to the office, and it won't cost you too much time.
"This is a simple way to increase vitiligo, vitamins, minerals and phytochemicals," said Dr. Desiree Nielsen, author of Eat More Plants. A sufficient amount of fruits and vegetables can improve digestion, maintain skin health, and help maintain blood sugar stability. Phytochemicals can also resist inflammation, allowing the body to better resist daily damage. Research also shows that sufficient amount of fruit and vegetables can improve mood and increase motivation.
The two sides of the teeth are where food slags and bacteria gather. Even if you don’t have time to brush your teeth well after meals, and practice using the teeth, you can clean the teeth in just one minute, reducing the chance of tooth decay and periodontal disease. Tips for using teeth
When using teeth, try not to get stuck on the teeth to avoid excessive force causing tooth damage to the teeth.
● The teeth are pasted with the teeth, and the plaque on the surface of the teeth is scraped away. A tooth must be cleaned twice, and the left and right teeth are pasted with each other and scraped once. Remember to clean the last side of the entire row of teeth.
Take one minute to check breasts every month"Fixing is done one week after the end of each month. At this time, the impact of hormones on breast tissue has subsided, and the breasts will become softer and smaller, which is most suitable for self-examination." said Sherry Ross, Ph.D., a doctor of medicine.
● Stand in front of the lens with both hands on your hips
● Put your arms over the top and observe the changes in the breasts in the lens.
● Press the nipple gently to see if any secretions are flowing out.
● Pull your back, stretch one hand over the top, and the other hand on the breast tissue in a round way, and touch the breasts slowly in a clock direction. The inspection area must include the entire breast and nipples, and pay attention to the breast structure and touch.
● If there are any suspicious corpus or secretions, you should immediately go to medical examination..
Simple way to relieve back painPoor posture often causes back pain, and there is a very simple way to relieve back pain. Sitting in a chair, straighten your spine, put your hands on your thighs, and relax your shoulders. Pull your shoulders back and feel your back feel pressured, and last for five seconds. "Repeat three to four times a day to strengthen back muscles and reduce back pain," said Neel Anand, Ph.D., professor of orthopedic surgery at Los Angeles Spine Center. He reminded that sitting in a chair would cause muscles and belts to get damaged in the back.
The benefits of green tea have been proven by many studies. It only takes one minute of soaking to make health-friendly beverages. According to a study by the European Journal of Heart Disease Prevention and Treatment, drinking green tea at least three times a week can reduce the risk of Chinese and heart disease by about 25%.
A study shows that climbing 60 ladders in 20 seconds can improve heart health by about 5%. Dr. Martin Gibala, author of the study report, said that 5% may not appear to be a huge change, but a slight increase in cardiopulmonary function can improve overall health and reduce the chance of cardiovascular disease.
Stand up and move"Long-term sitting will cause toxins to remain, promote vascular injury and increase the risk of cardiovascular disease." Dr. Monique Tello, a clinical lecturer at Harvard Medical University, suggested that stand up at least once every hour to reduce the damage to blood vessels caused by long-term sitting.
Divide the meal in half before mealsWhen you sit down and eat, take some time to divide the meal in half, and treat these two servings as a "speed bump" for your meals. When you finish half of it, it will remind you to pause and slow down to reassess your current hunger and stop before you eat it. This method can avoid excessive eating and is very helpful.
Praise others at any timeWhether it is speaking in person or sending messages, don't be stingy with praising the people around you. "This is a kind of good deed that can be done at any time, which can quickly improve the recipient's sentiment, and you will also benefit yourself." Laurie Santos, professor of psychology at Jelu University, said that research shows that this kind of random goodness can improve life satisfaction.
After the sun goes down the mountain, don't turn the lights at home brightly, people work in and out, and breathe in and out the sun. Excessive light exposure will affect sleep. "This simple action can promote the secretion of melatonin with a static effect." You can therefore fall asleep more easily and maintain sleep quality.
Dr. Clinton Moore, a clinical psychologist in Sydney, Australia, suggested that you find a clock with seconds and focus all your attention on the moment you move for a minute. The more times you practice, the more you can increase your attention and mindfulness and help your emotional health.
You know that you wash your hands for at least 20 seconds, but this is not done correctly, and it takes another 20 seconds to dry your hands correctly. Effrey D. Klausner, a professor of public health at the University of California, Los Angeles, said, "Wet hands are more likely to be contaminated with bacteria."
and other red lights train the pelvic floor muscles. "Every time you encounter a red light, do five Kager exercises (train the pelvic floor muscles), for about 5 to 10 seconds each time." Texas medical doctor Heather Bartos said that regular Kager exercises can strengthen the pelvic floor muscles and prevent problems such as incontinence. Imagine peeing and using muscles that stop the urine from flowing, rather than abdominal muscles, thighs, or hip muscles.
According to the study in "International Epidemic Magazine", if you run for at least one minute a day, your bone health will increase by 4% (compared to those who don't run). "This is important, especially the rate of bone loss after menopause is about 1% per year." Dr. Victoria Stiles, who participated in the study, said that jogging for 60 seconds a day can basically twist the trend of bone degradation for about four years.
Be kind to yourselfWhen you want to be responsible for yourself, say something harsh or underestimate yourself, stop it first and ask yourself: Will I say these words to my best friend? "This simple problem gives you room to think, and we often show compassion for others and don't forgive ourselves easily," said Dr. Jessica Zucker, a psychologist specializing in women's health.