60-Minute Quickie Health Makeover
These simple tips can improve your wellbeing with minimal fuss
With so much going on in life, some of us may feel pressed for time and stressed out by the thought of making sweeping changes to our health routines. But it is possible to adopt positive changes by starting small, so here’s a list of doable health tips you can easily incorporate into daily life. Try setting aside:
Ease tension with express shiatsu, which uses acupressure points on the body to stimulate relief by releasing pressure through reflexology. The stimulation of the following pressure points on the body can help to relieve headaches caused by eye strain or sinus pain:
“Drilling bamboo” points: these are located on both sides of the top of your nose bridge (where the bridge of your nose meets the ridge of your eyebrows). Using both your index fingers to apply firm pressure at the same time, hold for 10 seconds each time, and repeat thrice.
“Third eye” point: Also known as your third eye chakra, this pressure point can be found between your two eyebrows where the bridge of your nose intersects with your forehead. Apply pressure firmly to this point to using your index finger. Hold for one minute.
Eat an orange – they’re loaded with vitamin C, a powerful antioxidant which has preventive and curative properties. Vitamin C delays the damaging effects of free radicals on the skin and body, and is necessary for collagen formation, wound healing, and the repair and maintenance of bones, cartilage, and teeth. A report by Johns Hopkins Medicine has also showed that large doses of vitamin C can lower blood pressure, thanks to its diuretic properties, which help kidneys to remove more sodium and water from the body, thus relieving the pressure on blood vessel walls.
Sunbathe! But in moderation… just enough to get immune-boosting vitamin D, which helps to maintain normal levels of calcium and phosphorus in the bloodstream. Commonly referred to as the “sunshine vitamin”, our skin produces it naturally under sun exposure. In addition to being essential for strong bones and teeth, a deficiency in vitamin D also results in increased risk of cardiovascular diseases and neurodegenerative diseases such as Alzheimer’s. Since few foods contain this vitamin, its synthesis in the skin as a result of sun exposure, is the main natural source. Although direct sunlight is an important way to get vitamin D, sun protection is also important (remember that the sun is at it’s strongest between 10am – 4pm). If you’re concerned about health damage from over exposure, an online tool like the Omni Calculator can help by telling you how long you can safely spend in the sun (based on a handful of key factors like sunlight intensity, skin tone, and the SPF of the sunscreen you’re using).
Ommm… Meditating for 20 minutes twice a day can reduce your risk of heart attack by 47 percent, US researchers say. A nine-year study carried out by the Medical College of Wisconsin with the Maharishi University in Iowa, studied 201 African Americans with heart disease and reported that those who practiced Transcendental Meditation twice daily for 20 minutes (compared to those who incorporated lifestyle modifications by spending the same amount of time practicing heart healthy behaviours such as exercise, healthy meal preparation and non-specific relaxation), had lower blood pressure, reported less stress and anger, and were less likely to have heart attack or stroke.