Small modifications to your everyday routine can sometimes have the biggest effects on your health. These little things you do every day, like walking into the morning sun or just standing up after sitting for a long time, can have surprising benefits on your mood, sleep, and even your blood sugar control.
On October 3, Dr. Kunal Sood, an anesthesiologist and interventional pain management specialist, posted a video on Instagram in which he talked about six of these habits. He says that doing these little things every day can help your body and mind stay healthy.
- 1. Taking a cold shower can make you feel better.
When you are cold, your body releases norepinephrine, a hormone that makes you more attentive and happy.
Dr. Sood said, “Studies show that taking hot-to-cold showers can lower the number of sick days people say they take and make them feel more energetic.” There isn’t a lot of proof that depression is real, but there is some.
- 2. Walk after meals to keep your blood sugar levels stable.
Going for a walk for 10 to 30 minutes after meals can help keep blood sugar levels stable and lower acid reflux.
“It can even stop older people from having their blood pressure drop after a meal. Dr. Sood added, “The best results come from short walks spread out over the day.”
3. Lifting weights makes your body more sensitive to insulin.
Resistance training makes more GLUT4 transporters in muscle, which makes insulin work better and lowers HbA1c in persons with type 2 diabetes.
He went on to say, “More muscle mass also helps the body handle glucose and its composition.”
4. The sun in the morning helps you sleep better.
Getting bright sunshine in the morning helps your body get used to the time of day, which makes it simpler to fall asleep at night. Researchers have also found that it helps those who work in offices, can’t sleep, or have chronic pain.
Dr. Sood said, “Bright light in the morning helps set your circadian rhythm.”
5. Deep breathing reduces blood pressure.
Taking slow breaths, about six a minute, calms down the sympathetic nervous system and helps keep blood pressure in check.
He said, “Practicing for 10 to 15 minutes every day can lower systolic pressure by an average of 3 to 8 mmHg.”
6. Get up every hour for 5 minutes
Standing up or walking around for a short time after sitting for a long time is good for blood sugar, insulin, and blood pressure.
Dr. Sood added, “Walking is best, especially after meals, because it works the calf muscles and gets blood flowing.”
💡 This material is only for informational purposes and should not be taken as medical advise. Always talk to a doctor or other healthcare expert for personalized advice.