IN today’s busy world the juggle is real – kids, home and work combine to leave many of us feeling swamped, and exhausted.
If that sounds like your life, chances are things like are low on your list of prios. But, if you do want to put your own health first, the good news is there are some simple ways to do it, without having to sacrificing large chunks of your precious time.
Research shows that short, simple hacks can give a to your physical, mental and emotional wellbeing.
Psychotherapist Sonja Lockyer tells Sun on Sunday Health: “There are lots of quick, you can weave into your day.
“It’s about finding time to focus on your breath, listen to , sit under a tree, laugh, or do a few minutes of – like while you’re on the train to work, making , taking a shower or putting on .
“Even the smallest changes add up, leading to long-term improvements to your health.”;;
Whether you have two, five or 15 minutes, try these expert tips today...
90 SECONDS
PAUSE TO COMBAT ANGER
WE all feel angry and frustrated at times.
But finding it hard to control your emotions can have a detrimental effect on your cardiovascular system, a study by Columbia University warns.
Scientists found short bursts of anger affected the blood vessels’ ability to relax and dilate, which is linked to an increased risk of .
This is where the 90-second rule can help.
Dr Jill Bolte Taylor, neuroscientist and author of Whole Brain Living, says: “Next time you feel your emotions rising, pause for 90 seconds.
“That’s how long it takes to dampen activity in the amygdala – the part of the brain responsible for emotional processing.”;;
TWO MINUTES
WALK TO LOWER BLOOD SUGAR
INSTEAD of plopping down on the sofa after dinner, go for a two-minute walk.
It’s enough to control blood sugar and insulin levels and could help ward off , analysis by the University of Limerick shows.
“It also leads to better mood, , concentration, and long-term ,”;; registered dietitian Kathleen Benson says.
She recommends eating meals and protein every five hours. For example: brown rice, black beans, grilled chicken or tofu, peppers, onions, avocado, cheese and salsa.
TWO MINUTES
LISTEN TO 432 MUSIC TO RELAX
THEY say music is good for the soul, but it’s good for our minds too.
“Listening to music calms you down in as little as two minutes,”;; says Denise Leicester, a sound therapist, singer and founder of Soul .
“But it needs to be tuned to 432Hz, which vibrates at the same rhythm as the earth’s electromagnetic waves, known as the Schumann resonance.”;;
Sound is a vibration, or frequency, that is measured in Hertz.
Most music was tuned to 432Hz until the 1950s, when 440Hz became the standard.
A study in the Journal of Family Medicine and Primary Care found 432Hz music increases alpha brain waves, which occur when people are relaxed.
Another by the Austral University of found it decreased salivary and levels among dental patients before tooth extraction.
Search ‘432Hz music’ on to find what you like.
THREE MINUTES
BREATHE TO REDUCE ANXIETY
IF you’re feeling stressed or anxious, your breathing becomes shallow, says Sonja.
“But if you breathe slowly and deeply, you activate the parasympathetic nervous system, inducing feelings of relaxation,”;; she adds.
Research published in Frontiers in Physiology suggests deep breathing can reduce blood pressure, chronic stress and anxiety. But don’t wait to feel stressed to try it out.
“By incorporating into your day, while you’re waiting for the kettle to boil, for example, you will feel less overwhelmed,”;; Sonja says.
Sit down, breathe normally and notice where you feel tension.
Take a deep breath in through your nose. Hold for a few seconds and notice how it feels with your lungs full of air.
Slowly exhale through your nose.
Do this for one to three minutes.
FIVE MINUTES
MOVE TO LOWER BLOOD PRESSURE
WE all complain about not having enough time.
But just five additional minutes of vigorous exercise every day can and the risk of heart disease by 10 per cent, according to UCL researchers.
This doesn’t have to mean running or the gym.
Sammy Margo, physiotherapist at SMARTPHYSIO, says: “Everyday activities like climbing the stairs, to the shops and all count.”;;
10 MINUTES
NATURE TO BOOST YOUR MOOD
IF you’re feeling down, get outside!
Just 10 minutes sitting or walking in nature can reduce and improve your mood, a study says.
It can be especially beneficial for people with and , according to a review in Ecopsychology, which found 10 minutes in parks or gardens lessened symptoms in the short-term.
Fiona Austin, psychotherapist and head of Nature Sense, says: “Being in nature lowers our heart rate and blood pressure and calms the mind.
“It doesn’t matter whether you’re in the city, the countryside or by the sea, it’s about going outside to heal inside.”;;
15 MINUTES
LAUGH TO SLASH STRESS
LAUGHTER really is the best medicine.
Even a single giggling session can alleviate stress, reducing cortisol levels by 37 per cent, according to research by the University of Toronto.
Stephanie Davies, founder and CEO at Laughology, says: “Laughing triggers the release of feelgood neurotransmitters in the brain that make you feel calmer, happier and more energised.
“It also lowers your blood pressure, boosts the immune system and even works your abs.”;;
A study in the Journal of showed chuckling for 15 minutes increased participants’ heart rates by around 15 per cent and helped them burn up to an extra 40 calories.
30 MINUTES
GET OUTSIDE TO LIVE LONGER
EVER tried forest bathing? Also called , it’s the Japanese practice of spending time in a forest environment and is said to strengthen the immune system, increase energy, lower blood pressure, promote better sleep and decrease anxiety, depression and anger – all great if you want to live longer.
Fiona says: “When you’re amongst trees, you breathe in volatile organic compounds, called phytoncides, which have many therapeutic benefits.”;;
Thirty minutes of forest bathing daily is recommended for good health.
