We often think that requires a major commitment to improve health … diet planning, long hours of exercise, choosing the right supplements or studying food labels.
But, it takes almost no time at all to do some of the most important things. Here are seven science-proved actions that can quickly improve health:
1. Leave Your Shoes at the Door
Health benefits of this Japanese custom are enormous. It prevents allergens and poisonous lawn chemicals from entering your home. And it stops germs at the door which is more important.
Researchers from the University of Arizona were looking to find out what microbes people bring into their homes. The subjects involved in the study had to wear new shoes for two weeks. Then the exterior of shoes was tested for germs. The soles were full with germs. Averagely they found more than 420.000 units of bacteria on each shoe.
Mostly it was the bacteria E. Coli which can cause serious infections that can even be deadly. They also found Klebsiella bacteria a germ that causes bloodstream infections and pneumonia. Another germ that was commonly found on shoes is Serratia ficaria which causes lung infections.
Researchers found that when shoes were not removed at the door, more than 90% of the bacteria were transferred to floors throughout the home.
2. Brush Your Tongue
The back of your tongue is full of bacteria which can give you bad breath. They can make you sick too.
A study published in 2014 in Biomed Central Oral Health found that a germ called F. nucleatum, that causes gum disease, can be significantly reduced by tongue brushing.
3. Sneeze into the Crook of Your Arm
Most of us sneeze into our hands if we don’t have a tissue available. Our hands are a surface that is the most germ-ridden on our body. By touching our mouth and nose, we give an easy entry into our body to disease-causing microbes.
And if you’re already sick, it is more likely you’ll spread your germs to others by covering a sneeze with your hands.
Instead, sneeze into the crook of your arm. You’ll be more likely to keep your germs to yourself and it’s cleaner than your hands.
4. De-Stress in 10 Seconds
One of the biggest enemies of good health is stress. Try this quick relaxer when you feel tension taking over: Go to a quiet place, close your eyes and take a deep, slow breath through your nose. Exhale slowly through your mouth.
Repeat this 10 times. With this simple form of meditation, you can quickly relax.
5. Take Vitamin D3
Vitamin D3 makes your bones stronger, boosts your heart, and protects you from Alzheimer’s. To get adequate vitamin D3 it takes about 20 minutes of direct sun exposure every day. Or a daily dose of 5,000 IUs of a vitamin D3 supplement is right for most people.
6. Take a 20-Second Break from Screen
People who work on a computer can suffer from “computer vision syndrome” caused by eye strain which leads to headaches.
To beat the condition eye doctors have developed a simple “20-20-20 rule”. The rule says: Look away from the screen for at least 20 seconds, for every 20 minutes you spend on a computer, to something that is at least 20 feet away. This reduces the eye fatigue that causes headaches.
Or even better, you can stand and stretch your arms for 20 seconds. This reduces the risk of a headache because it promotes blood flow.
7. Hug Someone
Scientists discovered that social support is crucial to overall good health and longevity. Even something as simple as a hug can help.