FOR BREAKING NEWS VISIT WWW.QNS.COM JANUARY 18, 2018 • WELLNESS • THE QUEENS COURIER 39
Top ways to boost health in 2018 in under 5 minutes per day
A new year brings new opportunities to
focus on health and fi tness. Th e following
are four easy ways to boost your health in
less than fi ve minutes per day.
Drink water before each meal.
Drinking enough water each day helps
to boost hydration, improve energy and
aid digestion. But drinking before meals
may off er another benefi t - it can help
you to eat less and lose more weight. One
study found drinking 16 ounces of water
in the half hour before meals led to nearly
three pounds of weight loss on average
over a 12-week period when compared to
those who did not drink before a meal.
Make it a habit to take your
multivitamin every morning.
No matter how healthy your diet, you
may fall short on essential nutrients day
to day. “Taking a multivitamin is one of
they can be utilized and absorbed by the
Practice belly breathing.
the best ways to ensure you are meeting
body,” points out Palinski-Wade. “I recommend
High stress levels can increase blood
all of your nutritional needs consistently,”
Swisse Ultivite (R) multivitamins
pressure, aff ect your immune system
states Erin Palinski-Wade, RD, CDE,
as these products have been analyzed
and cause you to pack on the pounds.
and spokesperson for Swisse Wellness.
in over 13 clinical studies and been
To instantly fi ght stress, remember to
When choosing a multivitamin, not just
shown to improve energy and mood,
breathe. Practicing deep breathing exercises,
any option will do. “Look for brands
reduce stress and increase mental alertness
such as belly breathing, can reduce
that have been clinically tested to ensure
in both men and women.”
heart rate and lower stress hormones
quickly, helping to prevent stress from
having a negative impact on health. To
practice, place one hand on your chest
and the other on your belly. Breathe
in slowly through your nose into your
belly. You should feel the hand on your
stomach being pushed outward while
the hand on your chest remains still.
Hold the breath for a few seconds, and
then push it out through pursed lips,
like you were whistling. Repeat for three
slow, deep breaths to instantly feel less
stressed.
Pick up the intensity of your
workout - for one minute.
Finding time to exercise can be a challenge,
but there is good news for those
with maxed-out schedules. A recent study
found that just one minute of high-intensity
exercise may be equivalent to 45
minutes of moderate-intensity exercise.
Although you shouldn’t ditch your workout
routine completely, when you are
short on time, aim to fi t in small bursts
of exercise throughout the day. Just make
sure your doctor clears you for intense
exercise before getting started.
Courtesy BPT
wellness