Here are 10 Easy Ways to Improve Your Health in Less Than a Minute

It might sound impossible but if you’ve got a minute, that’s actually all we need to help you gain better health! Most activities that people do to keep healthy take a ton of time, like exercising, cooking homecooked meals, and getting a good night’s sleep. But while these activities take a long time, there are some one-minute activities that you can do to boost your health! And the best part is that you can do them all from the comforts of your home. Not only are they quick, but they still generate awesome results. Here are 10 easy ways to improve your health in less than a minute!

1. Be Sure to Floss Smarter

Flossing is linked to healthier gums, fresher breath, and even better heart health, which is why it’s so important. Sargon Lazarof, D.D.S, a Los Angeles-based dentist explains that “With practice, you can floss in under a minute. The sides of the teeth are where food and bacteria collect and cause problems.” For those that don’t like traditional flossing, another suggestion is to use a water flosser – a machine that sprays high-pressure water between the teeth. “While not as efficient as floss, it’s much better than not using anything,” Lazarof explains. 

2. Drink Water in the Morning

Drinking water as soon as you wake up has a ton of health benefits, says gastroenterologist Will Bulsiewicz, M.D. Also the author of the book Fiber Fueled, Dr. Bulsiewicz shares, “Drink a large glass of water when you wake up in the morning, before your coffee. Not only are you super dehydrated from sleeping all night and perhaps getting up for the loo once or twice, but also, opting for water before coffee turns on your brain, kidneys, and gut faster – and you’ll find that you are sharper and can wake up more quickly this way.” 

3. Slow Down When Eating

If you find that you finish your meal in 10 minutes or less, then you are definitely eating it up too fast. Michelle May, M.D. – who is also the author of Eat What You Love, Love What You Eat – advises that you physically divide your meal into two halves before you even begin eating your meal. She points out, “Consider the divide a ‘speed bump.’ When you hit the bump, it reminds you to pause and slow down to reassess your hunger and fullness level – and stop before you’re too full. It’s very helpful.” 

4. Adjust the Temperature

Another quick way to improve your health is to actually lower the thermostat. The author of The Sleep Solution, W. Christopher Winter, M.D. suggests, “Lower the temperature two to three degrees after dinner and two or three more at bedtime, with a target of around 65°F.” He adds, “In cooler temperatures, we tend to sleep more deeply and have fewer arousals,” which then allows you to get more rest, which does wonders for everyone.  

5. Make Your Carbs Healthier

The issue surrounding certain carbohydrates is normally about how they tend to raise people’s blood sugar quickly. But there are ways to make them healthier. Director of nutrition at the nonprofit food and nutrition education organization Oldways, Kelly Toups, R.D. explains, “When enjoying a carbohydrate-rich food, like bread, pasta or potatoes, drizzle it with some olive oil or vinegar first. The fact and acid can considerably lessen the carbs’ glycemic impact.” 

6. Use Your Body Weight

When you don’t have time to do a full body workout, opting to do squats is a good option. Alex Robles, M.D. is a physician and certified personal trainer suggests “Do one minute of body-weight squats.” Also the founder of The White Coat Trainer, Robles goes on to say, “Squats strengthen your legs; improve hip, ankle, and spine mobility; and increase blood flow throughout your body.” Dr. Robles adds that squats also target your core.

To do them right, keep your heels flat on the floor, keep a straight back, and stand with your hips open so that your knees are in line with your toes. “If you’re a beginner, work up to 25 squats in a minute. For more support as you stand up, place a chair in front of you with your hands on the back,” says Robles. 

7. Lower the Lights

There’s something soothing about the evening when the sun has recently gone down. Often it’s a signal for the body to also begin to wind down for the day. Dr. Winter suggests that once you notice that sun going down, dim the lights in your own home to mirror that. Winter says, “This simple task helps promote production of the hormone melatonin, which has a sedating effect.” This will also aid in not only falling asleep quicker, but getting a better night of sleep as well. 

8. Practice Mindfulness

Mindfulness is a practice that allows you to be present in the moment and being aware of yourself and your surroundings. Clinical psychologist from Sydney, Australia, Clinton Moore, Ph.D. says, “Find a clock with a second hand and focus all your attention on the hand moving around for one minute. The more you practice, the more you’ll build up your ‘attentional muscle,’ or mindfulness.” Practicing mindfulness doesn’t only benefit your physical health, but moreover and more importantly, your emotional health too. 

9. Be Sure To Stand Up Throughout The Day

For those that have jobs that keep them at their desks, it’s important to take the time to take a breather from your seat and stand up. Clinical instructor at Harvard Medical School in Boston, Monique Tello, M.D. says, “It’s thought that when we sit for prolonged periods, toxins also sit, which promotes damage to our blood vessels, increasing our risk for heart disease and related diseases.” Nowadays, there are fitness apps, Apple watches and fitness trackers to help you remember to stand up every hour, or for any period of time you set yours too. 

10. Be Kind to Yourself

You might not be aware of this, but one of the most important things to benefit your personal health is to actually be kind to yourself. A simple test for this is when you are about to tell yourself something demeaning or critical, stop and think, ‘Would I say this to my best friend?’ If the answer is no, then don’t say it to yourself either. Los Angeles based psychologist Jessica Zucker, Ph.D. shares, “This simple question allows you the space to think about the compassion we often have for others, but don’t always show ourselves.” 

While all of these health tips are simple – and quick – when practiced regularly, you’ll no doubt see the positive effects to your overall health!