When they say small steps make for big ways, it not only applies to life but also to health. A number of small efforts yet massively effective habits can transform your life not only physically but also mentally.Now, a doctor has revealed 6 simple everyday habits that you didn’t know could impact your health positively. Dr Kunal Sood, an anesthesiologist and interventional pain medicine expert who enjoys a following of 2.1M on Instagramoutlined these habits in a video that has received 55.3K views on the social media app. Find out what these habits are below!
Cold showers boost mood
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Exposure to cold water triggers an increase in norepinephrine, lifting alertness and mood. According to a study published in PLOS One, there was a 29% reduction in sick leaves when people adopted hot-to-cold showers for 30 days. Another study quoted by the doctor, published in the International Journal of Circumpolar Health, suggests that cold water immersion seems to reduce body adipose tissue, insulin resistance and improve insulin sensitivity, providing protection against cardiovascular, obesity and other metabolic diseases.
Walk after meals
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A 10-30 minute walk after eating blunts glucose spikes, aids with reflux and prevents post-meal drops in blood pressure in older adults. Repeating these short walks throughout the day gives the best results, according to the doc. A study published in Nutrients found that 30 minutes of brisk walking substantially reduced glucose peaks and improved glycemic response as well.
Lifting weights to lower insulin
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Consistent resistance training elevates GLUT4 transporters in muscle causing an improvement in insulin sensitivity and lowering HbA1c in type 2 diabetes. Additionally, higher muscle mass also enhances glucose handling and body composition. According to a studystrength training for 30 minutes thrice a week, led to increased protein content of GLUT4, insulin receptor, protein kinase B-alpha/beta and more.
Morning sun improves sleep
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Receiving some bright sunlight in the morning helps anchor the body’s circadian rhythm, leading to an easy and restful sleep at night. According to a study published in Sleep Medicine, a 30-minute morning bright-light exposure is an efficient way to treat human circadian rhythms.
Deep breaths lower blood pressure
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Breathing slowly around 6 breaths per minute reduces sympathetic activity and improves blood pressure. Doing this daily for 10-15 minutes can lower systolic pressure by 3-8 mmHg on average. A study published in the journal Cardiology revealed that the 4-4-8 breathing trial was effective in modulating autonomic function and improving arterial stiffness in healthy young adults.
Stand for 5 minutes hourly
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Breaking up long sitting periods with light walking or standing improves blood sugar, insulin, and blood pressure. A study stated that interrupting sitting time with short bouts of walking lowered postprandial glucose and insulin levels in overweight adults, improving glucose metabolism and reducing cardiovascular risk.
