Achieving a healthier lifestyle doesn’t have to be time-consuming. With these 3-minute tips for healthy living, you can easily incorporate beneficial habits into your daily routine. From mindful breathing exercises to effective dental care, these quick tips will help you boost your overall well-being effortlessly.
Waking up in the morning can be considered a “mood gauge” for the entire day. If you wake up feeling happy and refreshed, you will have positive energy for the whole day. Conversely, if you wake up feeling tired and grumpy, you will likely lack energy for daily activities. Therefore, how you wake up is very important.
Many people have the habit of quickly getting out of bed right after waking up. However, according to experts, to maintain better health, especially for middle-aged and elderly people, you should lie in bed for an additional 3 minutes after waking up. Statistics show that 25% of stroke and sudden death cases occur in the morning between 7 a.m. and 8 a.m., particularly in older individuals with high blood pressure or heart disease.
Additionally, after waking up, let your body move gently by doing some light exercises or walking around the room. This helps improve blood circulation and oxygen flow to the brain and muscles, making you feel more relaxed and boosting your work performance.
Practice Abdominal Breathing for 3 Minutes Daily
Like sleep, breathing is a normal physiological activity but is crucially important. Breathing is a way for the body to intake oxygen and expel toxins through inhaling and exhaling. Most of us do not pay attention to breathing, allowing the body to perform it naturally. Thus, we don’t often think about whether we are breathing correctly.
There are several correct breathing techniques, with abdominal breathing being proven to be very beneficial for health. Abdominal breathing enhances gas exchange and activates various body parts. It has long been a foundation for many meditation or relaxation techniques that help control symptoms of conditions like irritable bowel syndrome, depression, anxiety disorders, and insomnia.
Furthermore, according to many experts, to have good endurance and run farther and longer, you need to apply the correct abdominal breathing technique, also known as diaphragmatic breathing. Practicing abdominal breathing for 3 minutes a day will yield miraculous health benefits.
You can practice abdominal breathing either lying down or sitting. Place one hand on your chest and the other on your abdomen, take a deep breath slowly, letting the hand on your abdomen rise. When exhaling gently, squeeze your abdominal muscles to expel as much air as possible.
Eat Hot and Cold Foods 3 Minutes Apart
Eating is an essential part of human health. A scientific diet helps balance nutrition and reduce the risk of diseases such as cancer, diabetes, obesity, and heart disease. Eating habits are also important. Many seemingly harmless habits can be extremely detrimental to health. For example, many people enjoy eating hot foods (like hotpot) with cold drinks, not knowing that this habit is harmful.
Cardiologists point out that eating hot foods causes blood vessels to expand. Drinking cold water immediately afterward causes these blood vessels to contract suddenly, leading to high blood pressure. This can result in dizziness, shortness of breath, stomach pain, bloating, and indigestion. Therefore, it is best not to eat hot and cold foods simultaneously but to separate them by at least 3 minutes. Balancing hot and cold foods helps regulate the body, aids digestion, and promotes overall health.
Brush Your Teeth for 3 Minutes
“Teeth and hair are the human corners” – this proverb emphasizes the importance of teeth and hair. Oral health is a crucial part of overall health. The basic method of oral care is brushing your teeth. Many people have the habit of brushing quickly and superficially, sometimes in just a few seconds. However, dental experts in South Korea – a country known for its advanced beauty industry – encourage people to follow the 3-3-3 brushing rule.
This means brushing your teeth three times a day, brushing 3 minutes after meals, and brushing for at least 3 minutes each time. Brushing for 3 minutes ensures that your mouth is thoroughly cleaned, covering all surfaces of your teeth. Brushing too long can cause gum recession and weaken the teeth, leading to sensitivity over time.
Spend No More Than 3 Minutes Defecating
For good health, even daily bowel movements need attention. Sitting too long during bowel movements can cause anorectal problems. Sitting too long places pressure on the intestinal lining, leading to constipation and other issues. Prolonged contact with the toilet seat allows bacteria to come into contact with the body.
One common anorectal issue is hemorrhoids. While not life-threatening, hemorrhoids are uncomfortable and reduce quality of life. Therefore, each bowel movement should only take 2 to 3 minutes, with a maximum of 5 minutes for those with digestive issues. Avoid using phones, reading, or smoking during bowel movements and focus on finishing as quickly as possible within 3 minutes.
Drink a glass of milk every morning and evening each day
Just by drinking 2 glasses of Bneuron every day, in the morning and evening, your body will be fully supplemented with nutrients like DHA, Lactium, Vitamins, Passionflower extract,… helping to reduce stress, relax the nervous system, providing you with the highest quality sleep and comprehensive health.
These 3-minute rules are golden principles proven by science to be beneficial for health. If life is too busy to devote much time to personal care, applying these short but effective rules can bring significant health benefits.
