Forget big New Year’s resolutions! Instead, change how you spend just one hour each day and transform your health this year...
Spend 22 minutes…
Exercising
According to the World Health Organisation we should all be aiming to do at least 150 minutes of moderate-intensity physical activity throughout the week. Not only does exercise reduce our risk of heart disease or stroke, studies suggest it also helps reduce our risk of dementia, type 2 diabetes and helps with symptoms of depression and ADHD.
Spend 10 minutes…
Being mindful
According to researchers, just 10 minutes of daily mindfulness practice can improve people’s wellbeing, ease depression and anxiety, and help people improve habits around exercise, eating and sleeping.
Spend eight minutes…
Exploring your thoughts
Educational Psychologist, Dr Patricia Britto says, ‘Schedule eight minutes each day as “worry time”. List any positive actions you could take or if there is nothing you can do, practise trying to separate yourself from your worries by labelling them. For example, if you find yourself constantly worrying, “I’m going to mess up my work presentation”, instead write down, “I keep having the thought that I’m going to mess up my presentation”. This helps us create some distance from the worry.’
Spend seven minutes…
Making eggs
It only takes seven minutes to make the perfect soft-boiled egg and nutritionist and founder of The Food Therapy Clinic, Uxshely Carcamo, says, ‘Protein rich foods such as eggs, tofu or Greek yoghurt are helpful for balancing our blood sugar levels and for keeping us full until our next meal. They help to ensure that any starch in our meal is released slowly into our blood stream and this, in turn, keeps our energy levels more stable.’
Spend five minutes…
Supporting yourself
Growing evidence links self-compassion with improved self-esteem, decreased stress and fewer symptoms of anxiety and depression.
Dr Britto says, ‘Spend five minutes each day writing a short note to yourself as if you were supporting a close friend facing your challenges. Reflect on your emotions and struggles, offering gentle encouragement and understanding.’
Spend three minutes…
Drinking green tea
Experts suggest that switching out your mug of coffee for a green tea, which is rich in antioxidants, may help better boost cognitive function and decrease inflammation.
Spend two minutes…
Flossing
Flossing isn’t just important for your teeth. Flossing helps prevent gingivitis, an inflammation of your gums which has been linked to a higher risk of heart disease and may also be connected to Alzheimer’s disease.
Spend one minute…
Having an extra glass of water
45% of Brits drink the equivalent of one glass of water per day. But not drinking enough water can impair our cognitive performance, impact our mood and cause us to have dips in energy. Downing a quick extra glass each day is one of the best ways you can spend a minute.
Spend 40 seconds…
Washing your hands
Want to save yourself days of feeling ill? It takes seconds but giving your hands a good wash is one of the most effective ways you can protect yourself from picking up illnesses and viruses. To clean them properly, the NHS suggest you aim to wash them for the time it takes to sing ‘Happy Birthday’ twice (around 40 seconds in total).
Spend 35 seconds…
Noting your non-negotiables
Studies shows that setting clear daily goals improves focus, performance and productivity. You don’t need to complete your to-do list every day but write down the three most important tasks of the day and stick to them.
Spend 30 seconds…
Sending a message
When we’re kind to others, it increases our own happiness as well as theirs and it doesn’t have to be a huge gesture. According to a recent poll, it takes most Brits less than 30 seconds to write a quick text. So why not choose someone in your life each day to fire off a compliment or thank you note to.
Spend 15 seconds…
Getting enough magnesium
Magnesium helps our body produce energy and some studies suggest it may promote better sleep. So, forget the biscuit and snack on a handful of almonds or cashews instead.
• For more info visit thefoodtherapyclinic.com and modeeps.com