10 daily doses of health

By , K24 Digital
On Thu, 10 Aug, 2023 07:51 | 4 mins read
Young girls laughing. PHOTO/Print
Young girls laughing. PHOTO/Print

While they are not cast in stone, there are certain routines that you can try out every day to improve your well-being. 

Here are some you can consider adopting:

  1. Laughter

A laugh a day…

Laughter, really is the best medicine. A study by US National Centre for Biotechnology Information revealed that laughing for 10 to 15 minutes a day burns up to 40 calories and relaxes muscles for up to 45 minutes.

Laughter has also been shown to decrease heart rate and blood pressure, relax muscle tension and is associated with improved immune functioning. It reduces the limbic "fight or flight" response and can reduce stress hormone over time.  

Frequently described as ‘happiness hormones’, endorphins are released during this physical sensation and activity, and are responsible for feelings of euphoria and pain relief. Laughing further benefits your cognitive function.

Even a short bout of laughter during workday can make people to think more clearly and creatively.

  1. A hug a day…

It’s not just the loving embrace with our partner that gives us that warm feeling in our hearts— it affects us so much more that scientists have shown how a hug a day, really keeps the doctor away.

Hugging increases levels of the "love hormone", oxytocin. Oxytocin causes a reduction in blood pressure. Research also show that hugging boosts the immune system. Another study found that hugs can reduce anxiety in people with low self-esteem.

  1. Meditation a day…

Taking time for ourselves is important, yet with our busy lifestyle, few people do. One of the best, most time-efficient ways to relax and recharge our bodies and minds is through meditation.

It helps us focus in the moment, without life’s distractions. It helps us tap into our subconscious minds, leaving us still and calm. It also rejuvenates you by relieving any negativity that may be weighing on you.

Meditation has also been proven to improve one’s sleep as well as benefit the immune system, improve concentration, reduce anxiety and stress.

4. A power nap a day…

Few workplaces have space for an afternoon siesta, but according to research, everyone needs at least 10 minutes of sleep during working hours to boost focus and productivity.

Potential health benefits of power naps include enhanced memory, improved cognitive performance, and stronger logical reasoning.

However, timing is everything when it comes to napping during the day, do not nap too late in the day so as not to interfere with your body’s circadian rhythm and probably poor sleep at night. Best times to nap are mid to late morning or early afternoon.

  1. An apple a day…

Many studies have provided powerful scientific evidence that the saying "an apple a day keeps the doctor away" is in fact true. Several studies have found an association between apple consumption and reduced risk of cancer, especially lung cancer.

Studies have also linked apple intake with reduced risk of cardiovascular diseases.

6. Sex a day…

If you thought that sex is only meant for pleasure and well, make babies, there is some news for you.

Not only does it help you sleep well, relieve stress, or help burn that fat, it can also help improve cardiovascular heath, increase your immunity; relieve pain and even promote longevity.

Several studies have shown that men who have sex more than twice a week have a lesser risk of getting a heart attack than those who have it less that once a month.

Further, regular love making increases the level of the immune boosting antibody immunoglobin A, which makes your body stronger against illnesses such as common cold and fever. Also, when one has an orgasm, dehydroepiandrosterone hormone is released.

It improves immunity, repairs tissues and keeps skin healthy.

  1. A kiss a day…

Whether it’s a quick friendly peck on the cheek between friends, or a long, passionate tongue-lashing between new partners, kissing carries so much weight. It relieves stress and may result in a reduction of cholesterol.

Kissing also helps to dilate your blood vessels, which may help lower your blood pressure. It helps to relieve cramps and headaches.

When you kiss, saliva production increases in your mouth, and this helps to wash away plaque on your teeth that may lead to cavities.

  1. Water a day…

Drinking water everyday helps you to stay hydrated and to perform at your best.

Doctors recommend that you should drink at least three litres of water a day to help flush out bacteria and toxins trapped inside your body, for clear glowing skin, to fight kidney stones and general ailments, for weight loss, energy and aid in digestion.

Water also helps increase mental and physical performance, prevent headaches and cramps

9. A Banana a day...

Adding a banana to your diet everyday can help you reach your weightloss goals, keep your bowels healthy and provide nutrients that regulate heart rhythm because bananas are high in potassium as well as vitamin compunds for eye care.

About half of the fibre content in bananas is soluble. When soluble fibre reaches your digestive tract, it absorbs water and slows digestion. Food is forced to sit in your stomach for a while, making you feel full.

10 Avocado a day...

Avocado consumption has increased in the recent past and all for good reasons.  A 2021 study published in The Journal of Nutrition found that daily avocado consumption is good for your gut health.

Due to their high nutrient density, a 2022 study in the Journal of the American Heart Association found that consuming avocados is associated with a 16 per cent to 22 per cent decreased risk of cardiovascular disease and coronary heart disease.

Avocados are a great source of B vitamins, which help prevent disease and infection.

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