30 day to a new you
Want to transform how you feel? Your can improve you health – both physically and mentally – in just one mont with these easy tips. By Michele O’Connor
1 Stand up “Remain upright for 30 minutes after lunch,” advises Nuffield Health’s professional head of physiology, Justin Jones. “Studies have shown that both eating and sitting for long periods can cause glucose spikes, making you feel tired and sluggish. So walk about or stand, at least.” 2 Try a new fish We rarely venture beyond the seafood world’s “big five” – salmon, tuna, cod, prawns and haddock. But being a bit more adventurous means discovering new flavours and relieving overfished species. 3
Start your day with a kiss Kissing lowers levels of the stress hormone, cortisol. And German psychologists found those who kissed their spouse each morning missed less work through illness and lived longer than those who did no smooching. 4 Spring-clean your mobile Research suggests that the average phone has 25,000 germs per square inch – more than the soles of shoes. Turn your phone off before using a designated screen cleaner and microfibre cloth. But take note that experts say antibacterial wipes and disinfectants can corrode the screen’s protective coating. 5
Arrange a night out “Because of social media, we can see what our friends are up to, their holiday photos, their children, what they had for dinner, so we feel like we don’t actually need to see them in person,” says Dr Rangan Chatterjee, author of The Stress Solution (Penguin Life, £16.99). But loneliness is on the rise and affects young people as much as the old and it causes physical changes in our body. “One of the simplest things to de-stress is set a date to see your friends in person. Get a date in the diary – even if it’s in two months’ time.” 9 6 Play chess Dr Chatterjee suggests focusing on activities that require skill and patience such as a board game or playing cards instead of bingewatching TV shows. “Playing chess, for example, encourages fierce concentration, mindfulness and focus.” 7
Swap seasoning for flavour “Try replacing salt with spices like chilli or curry powder to add a bit of oomph to your food and without the blood pressure-raising saltiness,” says Justin. 8 Add cinnamon to your morning porridge, smoothie and yogurt – or even eggs The spice balances your blood sugar levels which helps to keep your energy levels more stable and also helps to combat any sweet cravings. Eat like a kid Struggle to meet your five a day? Make up a tub of “finger food” just as you would for children. Carrot, pepper and celery sticks, cherry tomatoes, broccoli florets, grapes and berries are all nutritional powerhouses packed with antioxidants. 10 Put a (new) shoe on your pillow This will help check whether synthetic pillows support your head and neck adequately. Fold the pillow in half and pop a shoe on top – if the pillow springs back, it’s OK. If not, replace it, say experts. With natural filled pillows, test over your arm. If the pillow hangs down over your extended arm, it needs replacing. 11 Adjust your rear-view mirror This will prevent slouching on long drives. Simply tilt it slightly