Do you want to transform what you feel? You can improve your physical and mental health in one month by using these simple tips:
"Stay upright for 30 minutes after lunch," advises Justin Jones, physiology manager at Nuffield Health. "Studies have shown that eating and sitting for long periods of time can cause a rise in blood sugar, which makes you tired and lazy. So walk or stay at least.
2 Try a new fish
We rarely venture beyond the "big five" world of seafood – salmon, tuna, cod, shrimp and haddock. But being a bit more adventurous means discovering new flavors and relieving over-exploited species.
3 Start your day with a kiss
Kissing reduces the levels of the stress hormone, cortisol. And German psychologists discovered that those who kissed their wives each morning were less sick because of illness and lived longer than those who did not slap.
4 Clean your mobile in the spring
Research suggests that the average phone contains 25,000 germs per square inch – more than the shoe plant. Turn off your phone before using a screen cleaner and a microfiber cloth. However, note that experts say that antibacterial wipes and disinfectants can corrode the protective coating of the screen.
5 organize a party
"Through social media, we can see what our friends are doing, their holiday pics, their kids, what they 've eaten, so we feel like we' re not going anywhere. we do not need to see them in person, "explains Dr. Rangan Chatterjee. , author of The Stress Solution (Penguin Life, £ 16.99).
But loneliness is on the rise and affects both young and old and causes physical changes in our body. "One of the easiest things to relax is to set a date to see your friends in person. Get a date in the newspaper, even if it will be in two months. "
6 Play chess
Dr. Chatterjee suggests focusing on activities that require skill and patience, such as board games or playing cards, rather than watching TV shows.
"Playing chess, for example, encourages ferocious concentration, mindfulness and concentration."
7 Seasoning Exchange for Flavor
"Try replacing salt with spices like chilli or curry powder to add a little punch to your food and without the blood pressure that makes the salt rise," says Justin.
8 Add cinnamon to your morning porridge, smoothie and yogurt – or even your eggs
The spice balances your blood sugar, which helps keep your energy level more stable and also helps fight cravings.
9 Eat like a kid
Do you fight for your five a day? Prepare an "appetizer" as you would for children. Carrot, pepper and celery sticks, cherry tomatoes, bouquets of broccoli, grapes and berries are nutritional assets rich in antioxidants.
10 Put a (new!) Shoe on your pillow
This will help you check if synthetic pillows support your head and neck adequately. Fold the pillow in half and place a shoe on it. If the pillow goes back, that's fine. If not, replace it, say the experts. With natural pillows, test your arm. If the pillow is hanging over your outstretched arm, it needs to be replaced.
11 Adjust your mirror
This will prevent you from falling on long disks. Just tilt it slightly so that you can sit down to see the cars behind. Your back will thank you.
12 Stand on one foot brushing your teeth
"The instability will engage your abdominal muscles and give your abdominals a workout," says Justin. It will also improve your overall mobility, keep you more agile and stable, and help you avoid falls and falls. Use your toothbrush timer to stand on one leg for a minute, then swap it.
13 eat at the table
Watching TV while eating is a proven cause of weight gain. It's a distraction that prevents you from recording how much you eat or how satisfied you are.
14 Have a quickie
"Sex increases heart rate and some studies have shown that orgasm provides the same cardiac benefits as light exercise," says Justin.
15 Eat a handful of olives each day
"They work the same way as aspirin by reducing inflammation and plaque formation, but they taste better," says Justin. Cook with olive oil and use extra virgin olive oil for salads and drips.
16 Eating an apple before you go shopping
In the United States, researchers from Cornell University randomly gave an apple, a cookie or nothing before hitting a supermarket.
Those who ate the apple bought 28% more fruits and vegetables than those who received the biscuit and 25% more than those who did not eat.
17 Do not be so proud of your house
Sally Norton, from vavistalife.com, said, "As we know more about intestinal bacteria, we are beginning to understand that our over-disinfected lifestyle and obsession with ultra-powerful cleaning products can do more harm to us. only good. This does not mean that basic hygiene should be ignored … but some healthy insects are a good thing.
18 Put your phone in airplane mode one hour a day and talk to your family
"Conversation with loved ones is important for close relationships and is a great way to discuss and solve any problems you may have encountered. Sometimes, just saying it out loud makes problems disappear, "says Justin.
19 Swap an ordinary cup of tea for green tea
Justin said, "Green tea is full of antioxidants, which help prevent cell damage, and is naturally low in caffeine, which can increase blood pressure." And add lemon juice to increase more than 80% absorption of antioxidants.
20 Ditch the snooze
Exercising in the morning is part of the list of things to do before the start of the day. There is therefore no chance that your training session will be delayed later, when the situation becomes hectic. You are also more likely to make healthier choices during the day.
21 Pour yourself red wine rather than a G & T
In a study comparing the two drinks, red wine increased the abundance of bacteria known to improve the health of the intestines and decreased the number of harmful intestinal bacteria, while gin has had the same effect. opposite effect.
22 walk high
An American study found that those who were actively trying to walk with their heads up and their shoulders back were more likely to be in a good mood while the sharpest were more likely to focus on the negative rather than the positive aspects.
23 Watch Marie Kondo on Netflix and declutter
In a recent survey, more than 82% of Britons admitted that their mood is affected by clutter, with nearly one in five confessing that it almost always increases their stress level.
24 Shop online if you are usually tempted to buy unhealthy foods
They're not as attractive looking through a computer screen, and the cumulative total as you add to your cart will save you money on foods you do not really need .
25 Wear your own pen
Cold and flu viruses can live up to 48 hours, and the collective pens – as well as the handles of supermarket trolleys – are known for their germs.
26 Try the "3D greeting" to reduce stress and improve your mood
Dr. Chatterjee said, "Smile, maintain eye contact and say something positive. Practice the "3D greeting" as often as you can about the people you meet. Immediately after, observe how much you feel more brilliant.
27 Go to bed earlier
Studies have shown that people at risk for diabetes who slept five hours or less per night were 70% more likely to develop the disease in two years, compared to adults sleeping 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 skip the bacon
According to studies, eating three flakes of bacon a day could increase by almost a quarter the risk of dying from heart disease. Much better than eating processed meats from time to time.
29 Do something unusual to improve your memory
Singing a new melody or jumping up and down twice while locking a door or turning off the straightener will make sure you'll remember it later and do not be afraid to forget it.
30 Make short trips on foot
According to researchers at the University of Cambridge, lack of exercise kills twice as many people as obesity.
Adding 30 minutes of walking to your daily routine five days a week can add three and a half years to your life, regardless of your weight.