12 SMALL CHANGES that boost your health
LITTLE THINGS THAT MAKE A BIG DIFFERENCE TO YOUR MIND, BODY AND HAPPINESS
1 REMOVE A SMALL DAILY ANNOYANCE
“Spend five minutes decluttering something that’s been bugging you. Clean out your gym bag, or car trunk or finally organise your sock drawer. It doesn’t need to turn into a big project,” says Liza Kindred, author of Eff This! Meditation.
2 MAKE YOUR YOGHURT A ‘PROGHURT’
If you struggle with afternoon sugar cravings, “Mix one scoop of protein powder (about 25g) to 180g yoghurt. Look for protein powders that are naturally sweetened and minimally processed,” says Sally O’neil, author of The Fit Foodie Meal Prep Plan.
3 INVEST IN A BEAUTIFUL WATER BOTTLE
You know you should be drinking eight glasses a day to stay healthy, but few people manage this. A water bottle that you love will help you want to keep hydrated.
4 ADD A SPRINKLE OF CINNAMON TO YOUR PORRIDGE
A study published in the International Journal of Preventative Medicine found that the sweet spice can help support the management of type 2 diabetes.
5 CHANGE YOUR THINKING ABOUT CARBS
“It’s is actually very normal to have increased carbohydrate cravings and increased appetite in the lead-up to our period. Choose good quality carbs like fruit, wholegrains like grainy bread, quinoa, rice and oats that keep you satiated,” says accredited practising dietitian Marika Day.
6 CONSTANTLY DISTRACTED BY YOUR PHONE?
Increase your focus by applying the Pomodoro Technique, which is used for short bursts of productivity. Set a timer to work for 25 minutes, when the timer goes off it’s time to take a short break, say five minutes and then work again.
7 NEED A HAPPINESS HIT?
“Write someone a thank-you note, email, text or Facebook message just for being them. Giving back can be one of the most powerful de-stressors around!” says Dr Wendy Suzuki, author of Healthy Brain, Happy Life.
8 WORRIED ABOUT RUINING YOUR DIET AT A RELATIVE’S BIRTHDAY GATHERING POST COVID-19?
Bring your own healthy or low calorie dessert along with you, (try no-sugar jelly and frozen yoghurt) to enjoy instead of cake.
9 STAND UP TO MAKE AND TAKE PHONE CALLS
People who sit for less than three hours a day live, on average, two years longer, says research published in the BMJ Open journal.
10 EAT YEAST-FIGHTING FOODS
“Antibiotics are the main cause of yeast overgrowth (which can cause a range of symptoms including thrush, bloating and fatigue). Foods with anti-yeast properties include onion, garlic, swede, pumpkin seeds, and coconut oil,” explains Robynne Chutkan, author of The Microbiome Solution.
11 CALM YOUR NERVES
“We can take direct control of our nervous system by making conscious choices about the way we breathe.
When we choose to make our out-breath even slightly longer than our in-breath, we are sending a direct message of relaxation to our brain,” says Liza.
12 UPGRADE BREAKFAST CLASSICS*