Good Lifestyle

You probably think of staying healthy as something that takes a lot of time - the substance of extreme regimes, expensive gyms or out-of-date cleaning. But the truth is, there are dozens of easy and efficient ways to seriously improve your health in fifteen minutes - or even less-a day. These tiny tweaks, many of which are very fun, can help you strengthen your immune system, strengthen your mood and prevent serious diseases such as cancer, Alzheimer and Parkinson - and here we share them exclusively with you .Read on and ensure your health and health of others, do not miss these Without signs that you have already had coronavirus.

Add a few minutes to each meal.

"Eat slowly," says Mackenzie Griffith, a certified precision nutrition coach. "It will give your body the time to send you signals of satiety / fullness, to make you naturally and to voluntarily eat less food. Do it by putting your utensil between the bites, speaking to the people around you, By chewing more in-depth or really concentrated on the flavors and textures you encounter a sommelier of everything you eat. You will find that you are more satisfied, do not feel bloated and start naturally to lose weight. "

Go outside.

"An effective way for you to relieve stress is to change view literally," says Dr. Richard Carmona, former US surgeon of the United States and Chief of Health in Canyon Ranch. "Just stay quietly outdoors for a few minutes. Nature is easy on the eyes and easily on the ears and connecting to its calm, you can reduce your anxiety and increase brain health."

Do it.

Studies have found that I have regular sexual intercourse can help reduce blood pressure, which can reduce your risk of cerebral stroke. According to a study published inAmerican Journal of Cardiology, men who had sex at least twice a week were less likely to develop cardiovascular disease compared to men who had sex once a month. This is likely because sexual activity increases the feeling of chemicals in the brain such as dopamine and binding hormone oxytocin, which can reduce high blood hypertension, Case 1 of the line.

Have "exercise snacks".

According toHARVARD MEDICAL SCHOOLThe researchers have discovered that people who have a 15-minute sentence a day live on average three years more than those that do not do it. "New research proves that" exercise snacks "are in great ways to reduce negative health outcomes (high cholesterol, blood sugars, etc.) found in many chronic diseases," said Kathryn Hossack, BSC. Cat (c), owner of the integrative movement andRidewell performance. "These include making short splashes, like 20 to 30 seconds of moderate activity, such as mounting a staircase or jump jams, once every hour or two hours in your day. It's perfect for those who work at an office. "

Speak to a friend.

The feelings of loneliness and social isolation can increase the risk of having a heart attack, according to a study published in the newspaper.Heart. People who reported mediocre social relations had a higher risk of coronary disease and a risk of 32% stroke of stroke, than people with solid friendships. The reason: researchers believe that loneliness increases chronic stress, a risk factor for Ticker's problems. So, take the time to give up, regularly call friends or family.

Drink coffee.

A study published in theEuropean newspaper of neurologyfound that people who consumed caffeine had a "significantly lower risk" of Alzheimer's disease as non-drinkers. Why? Researchers believe that some compounds in grilled coffee can prevent cerebral plaque accumulation that is supposed to cause alzheimer and dementia.

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Eat a walnut handle.

Several studies have shown that eating nuts like almonds, nuts, peanuts or hazelnuts can lower blood cholesterol ("bad"), while increasing the HDL ("good") cholesterol - among several other health benefits . "Eating a small amount of different nuts during the day can help your health significantly in the long run," says Nikola Djordjevic, MD of Medalerthelp.org. "Nuts are rich in vitamins such as magnesium, selenium or copper. In addition, they are large antioxidants and can help combat free radicals in the blood, which can cause cell damage and lead to a variety Diseases. "

Add leafy greens to your meal.

"Most people say that a full meal is a healthy fat, a fiber and a protein, but they still forget the greens," saysJacquie Smith, a certified Nutrition Coach certified in New York. "Green Greens are the best superfood types to add to each meal. They are packed with antioxidants, BB vitamins, vitamin C and K and fiber, which facilitate digestion and prevent inflammation. That finally prevents chronic diseases, such as cancer and cardiovascular disease. "

Eat bays.

According to a study conducted at the Harvard School of Public Health (HSPH), the high flavonoid content in berries, apples and oranges help remove the disease. The study participants who consumed the most flavonoids were 40% less likely to develop Parkinson's disease.

Make a gratitude list every morning.

Take the time to write ten things you are grateful in your life, no matter the small or the base. It could be your health, your morning coffee, the ability to pay the mortgage (or reimbursed your mortgage). This simple exercise has been demonstrated to improve mood. "Gratitude focuses on the good and the vouchers and the positives of life," saysDr. Catherine Jackson, a certified clinical psychologist and Certified Council of the board based in Chicago. "The research suggests that the brain literally produces more dopamine, a well-being mettotransmitter, when gratitude is expressed. A grateful mind will allow you to be less stressed and feel more positive emotions. While thinking about what You are grateful for is good for the brain, studies show that writing writing has even greater benefits. "

Have a glass of orange juice.

This is one of the best ways toFoundation of arthritis Says that you can help prevent debilitating articular disease. Studies have shown that vitamin C consumption reduces the risk of developing osteoarthritis.

Play video games.

Seriously. By a study published in the newspaperNeuroscience, adults who have played a lot of video game acts have told their 20% vision. "Action Video Game Play modifies how our brain deals with visual information," said the study co-author Daphne Bavier, a brain and cognitive science professor at the University of Rochester. "After only 30 hours, the players showed a substantial increase in the spatial resolution of their vision, which means that they could see numbers like those of a more clear eye diagram, even when other symbols Cluttered. "

Follow your meals.

In a March study published in the magazineObesityThe researchers have discovered that people who have followed their meals - save them on paper or online, with an application like the loser - for at least 15 minutes a day have had the most success of losing weight.

Get 15 minutes from sun.

"Fifteen minutes of sun can naturally help strengthen vitamin D levels, which help the health of bones and immune function and can also keep the circadian pace in synchronization," said John Mr. Martinez, MD, primary care physician at Mesa, California. "I find that the 15 minutes of the sun contributes with patients with insomnia for this reason."

Meditate for 15 minutes.

A 2018 study published inThe positive psychology diary found that only 15 minutes of meditation can have the same positive effect on your mood and well-being as a holiday day.

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Breathe deeply.

"Few people pay attention to their breathing. However, getting attention to your breath for at least ten minutes a day can reduce stress and increase relaxation," Jackson said. "Slow, deep and constant breathing activates the parasympathetic nervous system, reduces heart rate and relaxes the mind and muscles. It also triggers your neuron in the brain to calm down. In a stressful situation, the brain needs this Extra oxygen to help it clearly think about solving or causing the problem calmly. "

Eat beans.

Or legumes, if you are mean. A study published in the newspaperClinical diabetes have found that participants who eat slightly less than a cup of legumes every day for 10 weeks saw "a significant decrease" of systolic and medium arterial blood pressure.

Make a short walk.

"People who have been diagnosed with type 2 diabetes or insulin resistance can reduce their blood glucose level after meals by making a 15-minute walk," explainsNANCY WOODBURY, MS, MS, RD, LD / N, Certified Diet Nutritionist in Boca Raton, Florida. "The contraction of the greater leg muscles causes an excess of blood glucose directly into muscle cells, regardless of the action of the secreted insulin of the pancreas. If your pancreas does not produce enough insulin, or that your Muscle cells are resistant to the action of insulin, exercise can help you reduce your blood sugar. In addition, a physical activity that builds muscle mass will increase your ability to use or storing blood glucose produced from the Metabolisation of food with carbohydrates, so you can eat more. "

The Plantar Fascia extend.

"Your plantar fascia is the fabric that supports your arches. If we were not actively in the morning, we pose the risk of developing an inflammatory disease called Plantar Fasciite," says Dr. Benjamin Tehrani, a podiatrist atSpecialists of the King's foot and ankle in Los Angeles. "A simple log massage of the lacrosse on the foot sole of the feet will go around. Position yourself on the back and place the ball of the lacrosse on the heel. Move slowly the ball on the ball of your foot, being safe to push against the ground with your feet and feel the ball stretching in the fascia. It helps to break the scar tissue or muscle that muscle has become tired of walking or standing too often or simple wear. From our feet. This helps eliminate lactic feet muscle acid, allowing our feet to become more energized and ready for the day. "

Practice relaxation techniques.

In apilot studyAt the Benson-Henry Institute for Mind Cody Medicine Institute at Massachusetts General Hospital and the Boston Beet Israel Medical Center, 48 adults with irritable intestine syndrome (IBS) and inflammatory intestine disease (IBD) participated At a nine-weeks program focused on stress reduction and other healthy behaviors included a relaxation training to be practiced at home for 15 to 20 minutes each day. They felt not only better - they had fewer gastrointestinal symptoms and researchers have discovered positive changes in genes involved in their stomach conditions. "The relaxation response has reduced the expression of a number of genes directly related to the key inflammatory processes of the IBD. Although the IBS mechanisms are less well defined, they probably involve a stressed response, which could also be improved by the practice of relaxation, "said Towa Libermann study investigator, Ph.D.

Listen to music.

According to a study published in theAlzheimer's Disease JournalAdults with self-observed cognitive impairment who listened to 12 minutes of music every day for 12 weeks showing a decrease in a blood biomarker of aging in the blood, as well as improvements in memory, mood, of the Sleep and cognitive function. Further studies have found that listening to music or playing a musical instrument improves memory in healthy people.

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Go for a walk together.

"As a fitness staff, I prescribed fat loss failure training sessions for years, but as a personal fitness trainer, I also recently discovered the activity resolutely Inadmissible to take a walk with my wife every night, "says a personal trainer and nutrition advisorMatt Edwards. "At first it was just to burn calories and you will burn a ton of calories walking, but I started noticing these other fresh advantages creeping in: without television, work, telephone or other distractions calling for our attention, my Woman and I talk. That's good. Really nice. It's a quality time you can just devote to your romantic partner, and that can get closer. "

He adds: "No distraction also means that you are completely present in the moment and the emotional benefits of mindfulness, a practice that promotes the fully present being, is felt immediately."

Cooking with whole foods.

This is the recommendation ofDr. Terry WahlsClinical professor at the University of Iowa. "Use ingredients, unfattered, processed foods. Industrial foods are filled with sugar, salt and food additives that interfere with our microbes in our intestine. Food additives and emulsifiers that are frequent in industrialized foods increase The risk of developing leaks, or increased intestinal permeability. When a person has a leaking intestine, inflammation increases with a higher risk of autoimmunity and chronic diseases. I can make a meal in a Fresh or frozen vegetable stove and meat or vegetarian protein source for these that does not eat meat-in less than 15 minutes. This will have a profound impact on your health and health of your family today hui and far in the future. "

Make a short bursting of high intensity exercise.

"The exercise is becoming more and more important because we get older," said Anthony Kouri, MD, orthopedic surgeon at the University of Toledo University. "Many people think that the only way to benefit from the exercise is to do so for a long time. However, research suggests that high-intensity exercises in short bursts can improve bone mineral density. Osteoporosis is due to a bone low mineral density and is a serious health concern, especially for women. It is a maximum factor of 90% of hip fractures. It is often asymptomatic, but can lead to devastating injuries to An older age when our bodies are the most vulnerable. "

He continues: "Recent research suggests that women who participate between 1 and 2 minutes of high-intensity weight activity each day have better 4% bone health than women who make less than a minute of physical activity . In addition, women who have done more than 2 minutes of this type of exercise had better bone health by 6%. These activities include running, jogging, dance, stair climbing and the tennis, among many others. "

Meditate.

"Although meditation is not a healing, all of this helps laser the aging of the brain, acts as antidepressant and helps to improve depression and anxiety," says Jackson. "It has been found to increase the gray matter in the hippocampus, which is important for learning and memory and reduce the volume of brain cells in the amygdala, a brain area responsible for fear and stress and Improves attention and concentration. "

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Stretching.

"Extending for 15 minutes a day can have advantages such as the best health of bones and mixed, an improved balance, better flexibility and mobility," says Dr. Thanu Jeynapalan, Clinical Director of the Yorkville Sports Medicine Clinic in Toronto. "Stretching a few minutes a day will do wonders for your long-term health."

Write in a newspaper.

"Logging for 15 minutes, or 3 pages in full hand, can really help you get everything that escapes you in your mind and pose it in a physical entity," says Carla E. Campos of15 minutes of creativity. "Although it initially felt like an intense exercise, with time, you will start to feel better and better to put all your thoughts, not scripted and without modifications, paper."

Pause before this second help.

"Wait 15 minutes after your initial plate before coming back for more," saysMoore hammer, a race trainer in Los Angeles. "It can be just enough time to make you feel full and give up unnecessary calories."

Pet your dog.

That's right. According toHARVARD MEDICAL SCHOOLA large study showed that cholesterol owners and lower triglyceride rates than non-owners - and these differences were not explained by diet, smoking or body mass index (BMI)! Scientists do not know why. They believe that the calming effect of dogs can reduce blood pressure, reduce your risk of cardiovascular disease. Two standing legs.

Design a sleep ritual.

"It does not need to be something chic - something as simple as soaking in a bath for 15 minutes before losing, spraying lavender oil on your pillowcases before you sleep, or engage in a short full duration before helping you help you sleep better, "saysAmanda L. Dale, a certified personal trainer and a sports nutritionist. "And better sleep leads to better control of the appetite, reduced inflammation, a reduced impression of depression and a risk of lowered heart attack."And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.