Six tiny habits to make a big difference for your health

Eat plenty of protein for breakfast

The Clinical Nutrition notes that starting the day with a protein-rich meal can have significant benefits for the entire body. Protein is essential for many biological processes, including immune function and hormone regulation, bone health, and blood sugar control.

Studies show that consuming protein early in the day can improve heart health, blood pressure, and cholesterol levels, and enhance muscle protein synthesis, which helps maintain muscle mass.

Good breakfast options to provide about 20–30 grams of protein include eggs, Greek yogurt, cottage cheese, or tofu.

Take a 10-minute walk after meals

After eating or drinking, blood sugar levels naturally rise, but frequent spikes can lead to serious health problems, including damage to the kidneys, eyes, and even heart function.

A short 10-minute walk immediately after a meal is an effective way to help control blood sugar spikes. It allows muscles to absorb glucose directly from the bloodstream, which also helps regulate blood pressure and can improve mood.

For maximum benefit, the walk should be at a low to moderate intensity and completed within 30 minutes after eating.

Practice "belly breathing"

Diaphragmatic breathing, sometimes called "belly breathing," is a technique that involves deep, slow breaths that engage the diaphragm and abdomen rather than just the chest.

This type of breathing helps lower blood pressure and heart rate and increases blood oxygen levels.

Slow, deep breathing also activates the body's relaxation response by engaging the parasympathetic nervous system and supporting the brain–gut connection.

As a result, diaphragmatic breathing can promote a sense of calm, improve mood, and reduce pain and discomfort.

Do five minutes of activity every hour

The US Centers for Disease Control and Prevention reports that regular physical activity can reduce the risk of at least 20 chronic diseases and conditions.

Adults are advised to get at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity.

Five minutes of movement or stretching every 30–60 minutes of sitting can be an effective way to stay active and improve metabolic health and cardiovascular function.

Prolonged sitting is considered harmful to health, increasing the risk of cardiovascular disease, diabetes, obesity, and high blood pressure.

Eat vegetables first

At each meal, start by eating vegetables to ensure you get essential nutrients before moving on to other foods.

This also reduces the likelihood of overeating, as vegetables are typically high in fiber and water, which promote satiety more quickly.

Manage stress

Chronic stress affects every system in the body, leading to negative health effects ranging from muscle tension to cardiac strain and inflammation.

One effective way to improve overall well-being is to practice the 5-4-3-2-1 grounding exercise, which helps you focus on the present moment.

Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Take a moment to fully register each sensation and allow yourself to be fully present.

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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.