Do you want to transform how you feel? You can improve your health – both physically and mentally – in just one month with these simple tips:
1 Come on
"Stay upright 30 minutes after lunch," advises Justoff Jones, head of the physiology department at Nuffield Health. "Studies have shown that both eating and prolonged sitting can cause glucose spikes, making you feel tired and slow. So walk around or at least stand."
2 Try a new fish
We rarely go beyond the & # 39; big five & # 39; from the seafood world: salmon, tuna, cod, shrimp and haddock. But being a little more adventurous means discovering new flavors and relieving overfished species.
3 Start your day with a kiss
Pillow lowers levels of stress hormone, cortisol. And German psychologists found that those who kissed their husbands missed less work due to illness each morning and lived longer than those who did not complain.
4 Clean your cell phone
Research shows that the average phone has 25,000 germs per square inch – more than the soles of shoes. Switch off your phone before using a screen cleaner and a microfiber cloth. But note that experts say that antibacterial wipes and disinfectants can damage the protective coating of the screen.
5 Arrange a night out
"Through social media we can see what our friends are up to, their vacation photos, their children, what they had for dinner, so we feel we don't have to see them in person," says Dr. Rangan Chatterjee , author of The Stress Solution (Penguin Life, £ 16.99).
But loneliness is emerging and affects young people just as much as the old and causes physical changes in our bodies. "One of the easiest things to de-stress is to set a date to see your friends in person. Make an appointment in the diary – even if it's two months from now."
6 Play chess
Dr. Chatterjee suggests focusing on activities that require skill and patience, such as a board game or playing cards instead of TV shows that don't watch television.
"Chess for example, encourages fierce concentration, mindfulness and focus."
7 Exchange with spices for taste
"Try replacing salt with herbs such as chili or curry powder to give your food a little over-explanations and without increasing blood pressure," Justin says.
8 Add cinnamon to your morning porridge, smoothie and yogurt – or even eggs
The herb balances your blood sugar levels, which helps to keep your energy levels more stable and also helps to combat sweet cravings.
9 Eat like a child
Struggle to meet you five a day? Make up a bowl of "snacks" the way you would for children. Carrot, bell pepper and celery sticks, cherry tomatoes, broccoli florets, grapes and berries are all nutritional powerhouses packed with antioxidants.
10 Place a (new!) Shoe on your pillow
This will help check if synthetic pillows support your head and neck sufficiently. Fold the cushion in half and cut a shoe on top. If the cushion jumps back, that's fine. If that's not the case, replace it, experts say. With naturally filled pillows, test over your arm. If the cushion hangs over your extended arm, it must be replaced.
11 Adjust your rearview mirror
This prevents you from strolling on long discs. Simply tilt it a little so that you have to sit upright to see the cars behind you. Your back will thank you for it.
12 Stand on one foot while brushing your teeth
"The instability will activate your core muscles and train your abs," Justin says. It also improves your general mobility, keeps you more agile and stable and helps prevent stumbling or falling. Use your toothbrush timer to stand on one leg for a minute and then change.
13 Eat at the table
Staring at the TV while eating is a proven cause of weight gain. It is disturbing, so you do not register how much you eat or how full you feel.
14 Have a quickie
"Sex increases the heart rate and some studies have shown that having an orgasm offers the same heart benefits as light exercise," Justin explains.
15 Eat a handful of olives every day
"They work the same way as aspirin in reducing inflammation and plaque formation, but they taste much better," Justin says. Cook with olive oil and use extra virgin olive oil for salads and drizzle.
16 Eat an apple for groceries
Cornell University researchers in the US randomly gave 120 people an apple, a cookie or nothing before ending up in a supermarket.
Those who ate the apple bought 28% more fruits and vegetables than those who received the cookie, and 25% more than those who didn't get a snack.
17 Don't be so proud of your house
Dr. Sally Norton, of vavistalife.com, says: "Now that we know more about gut bacteria, we are starting to realize that our over-purified lifestyle and obsession with super-powerful cleaning products do us more harm than good. That doesn't mean that basic hygiene should be ignored … but a few healthy bugs are a good thing. "
18 Put your phone in flight mode for an hour a day and talk to your family
"Conversation with loved ones is important for close relationships and it is a great way to talk through and solve problems you've had. Sometimes it just says out loud that problems disappear," Justin says.
19 Swap a regular green tea cuppa
Justin says: "Green tea is bursting with antioxidants that help prevent cell damage and is naturally caffeine-poor, which can raise blood pressure." And add lemon juice to stimulate the absorption of antioxidants by no less than 80%.
20 Hit the snooze
Morning exercise ticks off the "to-do" list before the day starts, so there's no chance that your workout will stumble later if it gets hectic. You are also more likely to make healthier choices during the day.
21 Pour yourself red wine instead of a G&T
In a study comparing the two drinks, red wine increased the abundance of bacteria known to promote gut health and reduce the number of harmful gut bacteria, while Gin did the opposite.
22 Walk high
An American study found that those who tried to walk actively with their heads held high and shoulders back were more likely to experience good states of mind while slouchers would focus on negatives rather than positives.
23 Watch Marie Kondo on Netflix and declutter
In a recent poll, more than 82% of Britons admitted that their mood is somehow influenced by clutter. Almost one in five admits that it almost always increases their stress level.
24 Buy online if you are tempted to buy unhealthy foods
They are not nearly as attractive as viewed on a computer screen, and the total number you add to your shopping basket prevents you from wasting money on food you don't really need.
25 Wear your own pen
Cold and flu viruses can live for up to 48 hours, and common pens – and the handles of supermarket carts – are notorious for bacteria.
26 Try the "3D greeting" to reduce stress and improve your mood
Dr. Chatterjee says, "Smile, maintain eye contact and say something positive. Practice the & # 39; 3D greeting & # 39; as often as you can on people you meet. Immediately check how much brighter you feel."
27 Go to bed earlier
Research has shown that those who slept five hours or less per night were 70% more likely to develop the condition over a two-year period, compared to adults who slept seven hours a night. Lack of sleep seems to increase the body's production of the stress hormone cortisol, which can lead to insulin resistance.
28 Choose eggs for breakfast – but throw the bacon away
Eating three slices of bacon a day can increase the risk of dying from heart disease by nearly a quarter, studies say. Much better to eat meat products occasionally.
29 Do something unusual to boost the memory
Singing a new tune or jumping up and down twice while locking a door or turning off hair straighteners will ensure that you know that you are doing it later and do not panic that you have forgotten it.
30 Make short journeys on foot
Lack of exercise kills twice as many people as obesity, say researchers at the University of Cambridge.
If you run 30 minutes in your daily routine five days a week, you can add three and a half years to your life, regardless of weight.