Time-poor? Squeeze these tips into your day to improve your health

They say every great journey starts with a single step, and when it comes to your future health, nothing could be more accurate. We're all short on time, so try to incorporate some of these quick tips into your day to boost your wellbeing. The best thing about them is they only take a moment.

 

10 secs to sprinkle cinnamon on your breakfast

Cinnamon's an antioxidant and may attack disease-causing free radicals and reduce bad cholesterol. It also contains a water-soluble polyphenol compound called MHCP, which works like insulin in many ways.

Powdered cinnamon sprinkled onto porridge, cereal or toast, or stirred into juice, tea or coffee slows the absorption of glucose in people with diabetes and those at risk of it. Studies have shown that as little as half a teaspoon of cinnamon helps lower blood-sugar levels.

The 270,000 New Zealanders who have been diagnosed with diabetes would benefit from a little cinnamon - as would those who have an undiagnosed blood-sugar problem.

 

20 secs to reduce strain on your eyes

People who find themselves stuck in front of a computer screen for hours at a time at work should follow the 20/20/20 rule. After every 20 minutes of computer use, focus your vision on something 20 feet (six metres) away for at least 20 seconds. This gives your eyes a break from focussing on the close-up computer screen. And it might sound simple, but remember that blinking is important too - it helps to stop tired eyes drying out.

It's also a great idea to take at least a 15-minute break after every two hours of computer use, to prevent eye strain and problems with your muscles and spine from being in the one seated position for too long.

 

30 secs to have a cool shower and boost immunity

A cold blast from your shower is usually an unpleasant reminder that your hot water has run out. But did you know that it's actually good to have a cool change?

Scientists have discovered that by ending a warm shower with a spray of cool water (for no longer than 30 seconds), you're helping to improve your immune system's ability to ward off bugs and other nasties.

You may also find a short, cold shower provides you some relief if you suffer from allergic conditions such as eczema, which causes itchy, dry skin. Besides invigorating the senses, chilled water cools the skin, helping to reduce the dreadful, persistent itch.

 

60 secs to send off an ‘I love you' Tweet

Whether you're on the giving or receiving end of a random act of kindness, you'll be rewarded with wonderful health benefits, such as a reduction in stress and feelings of depression, and a boost to your immune system.

Take your affection online and post a Tweet. People who follow your Twitter posts will instantly know you love them, and what could be better for someone who's feeling down than to be told, ‘I love you'? No computer? A simple phone call will suffice.

 

5 mins to whip up a smoothie

Evidence shows that if you miss breakfast, you're likely to consume more kilojoules that day.

To start your day on the right foot, try this kick-start smoothie - it'll provide you with a good dose of vitamins, minerals and antioxidants. Place 2 skinned, stoned and chopped peaches, 1 cup chopped strawberries, 1 chopped banana, 1 cup low-fat yoghurt and
1 cup low-fat milk in a blender, and process until combined.

This kick-start smoothie is great for a daily health boost. The peaches are filled with vitamin E and the strawberries contain vitamin C. It's a great drink if:

• You have a hangover. Banana's full of electrolytes, magnesium and potassium, which are severely depleted by alcohol.
• You have premenstrual syndrome. Add sesame seeds - the calcium in them and the yoghurt may help to reduce cramps, water retention and depression.
• You're low on energy when you wake up. Add low-GI oatmeal for an extra boost.

For a more solid brekkie, eat low-GI carbohydrates, such as a single slice of wholegrain bread. Top it with a poached egg or lean bacon, and add a grilled tomato and a drop extra virgin olive oil. Delicious!

 

2 mins to write a to-do list

Life can be complicated, so make a to-do list and stick to it so you don't end up struggling with chaos every day, especially at work. Each night, spend a minute making a list of the things you want to achieve the next day. As you complete each task, cross it off.

There's some scientific evidence to support the theory that if you actively read the list out loud, it increases the stimulation of your brain's frontal lobes and imprints the tasks more vividly in your memory. And there's nothing more satisfying than seeing all those tasks completed and crossed off.

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