Gargle for 30 seconds
30 seconds is the minimum rotten time for teeth to be disinfected. Sargon Lazarof dentist in Los Angeles, USA, recommends: "You can rinse your mouth at any time, but best before going to bed. When you sleep, the mouth will dry, allowing bacteria to hurt. Mouthwash can reduce those damage. "
Drink water in the morning
Gastroenterologist Will Bulsiewicz, author of "Fiber Fueled", said: "When you first wake up, drink a large glass of water before coffee. sleep, but also due to nocturia. Drinking water before coffee will stimulate brain, kidney and intestinal activity, making you more responsive and awake faster.
Make a cup of tea
It usually only takes a minute to brew a cup of green tea. According to a new study in the European Journal of Cardiovascular Prevention, drinking green tea at least three times a week can reduce your risk of heart disease and stroke by about 25%.
Eat vegetables or fruits during the day
Take some time each morning or from the night before to pre-cut a fruit and vegetable for a snack. "It's a simple way to increase the amount of fiber, vitamins, minerals and anti-inflammatory phytochemicals, support improved digestion, keep skin healthy, stabilize blood sugar and make the body more supple." according to nutritionist Desiree Nielsen.
A 2016 study published in the National Library of Medicine found that eating fresh fruits and vegetables during the day can improve mood and motivation.
Exercise helps strengthen bones
According to a study in the International Journal of Epidemiology, jogging for at least one minute a day promotes 4% stronger bones, compared with running less than a minute. Dr. Victoria Stiles, co-author of the study, said: “This is very important, especially for postmenopausal women. At this stage, bone mineral density decreases by about 1% per year. So running for 60 seconds daily helps reverse the decline. The exercise is effective after 6 to 12 months of daily jogging.
Dr. Alex Robles, founder of The White Coat Trainer, advocates for one-minute squat: "Squat strengthens the legs, improves mobility of the hips, ankles, spine; and increased blood flow throughout the body ".
The squat pose is quite simple. Keep the soles of your feet flat against the floor, straighten your back, and push your hips and butt back, so that your knees are parallel to your toes.
"At first, you should squat 25 times per minute. To get up easier, place a chair in front of you and put your hand behind it," says Robles.
Run the stairs
A 2019 study recommends running 60 stairs for 20 seconds, 3 times a day, 3 days a week and maintained for 6 weeks. According to Dr. Martin Gibala, author of the above study, this exercise enhances cardiovascular health by about 5%. A modest number, but still contribute to improve overall health and reduce the risk of cardiovascular disease.
Adjust the room temperature
Dr. W. Christopher Winter, author of The Sleep Solution, advises: "Lower your room temperature by 2-3 degrees after dinner and reduce it another 2-3 degrees when go to bed, so the room temperature drops to around 18 ° C. We often sleep more deeply in low temperature conditions.
According to Dr. Winter, when the sun sets, turn down the light on the lights. "This simple action helps to promote the production of melatonin - a hormone that has a sedative effect, helping you to fall asleep faster."
Dry your hands
Washing your hands for at least 20 seconds is not enough. According to Dr. Jeffrey D. Klausner, a lecturer at the David Geffen UCLA School of Medicine and the Fielding School of Public Health: “You need to take time to dry your hands as wet hands allow bacteria to multiply.
Theo tiến sĩ Glenn R. Fox, trưởng bộ phận thiết kế, chiến lược và tiếp cận tại Viện Khoa học USC ở Los Angeles: "Deep breath từ hai đến ba lần. Trong khi tập trung vào hơi thở, hãy nghĩ đến ba "The good things in life or the things you look forward to in the future, then write them down. This exercise can lower your heart rate, blood pressure and improve your mood."
Kinder to yourself
Whenever you blame, lower, or torment yourself, stop for a minute and ask yourself if you should say that to your loved one. According to Dr. Jessica Zucker, a psychologist in Los Angeles, USA: "This simple question will make you reflect on how to give kindness to others, but sometimes to ignore yourself".
According to Dr. Monique Tello, a lecturer at Harvard Medical University: "When sitting for a long time, the toxins will damage the blood vessels, increasing the risk of heart disease and related diseases". To avoid the above risks, you should get up once every hour to reduce harmful effects on blood vessels.
Mai Dung (Theo Women's Health)