At the heart of cold and flu season In winter, death rates in the United States have ranged from 8 to 12 percent higher than in warmer months, according to the Environmental Protection Agency (EPA).
Given this higher risk, experts say it’s more important than ever for people to take care of their health.
Jamie Winn, a Caroline from the south pharmacist and medical director at Universal Drugstore, shared 10 things you can do daily for your health that take less than 10 minutes.
10 TIPS FOR LIVING TO 100: “MUCH MORE THAN WISHES FOR,” LONGEVITY EXPERTS SAY
Read on for these health-focused suggestions.
Lack of certain vitamins and minerals can lead to deficiencies that can lead to various health problemsWinn told Fox News Digital.
READ ON THE FOX NEWS APP
“Taking a few moments to take vitamins and supplements each day can fill nutritional gaps in your diet and ensure you get the recommended intake,” he said.
“For example, vitamin D supplements are important for bone health, and omega-3 fatty acids support heart and brain health.”
Stretching just 10 minutes a day can improve flexibility and joint mobility, Winn said.
DO YOU WANT TO LIVE LONGER? FOLLOW 8 HEART-HEALTHY HABITS, SAYS AMERICAN HEART ASSOCIATION
“Spending a brief period of stretching each day can relieve muscle tension, help prevent injury and improve posture,” he told Fox News Digital.
“This can be especially beneficial for people who work at a desk or find themselves slumped over a laptop while working from home.”
Dehydration can lead to fatigueheadaches and impaired cognitive function, Winn said.
“Taking time to sip water throughout the day in short intervals can help maintain adequate hydration levels,” he advised.
The benefits of staying hydrated include better digestion, improved circulation, and better temperature regulation.
HEALTHY AGING AND DRINKING WATER: FASCINATING RESULTS OF NEW STUDY
It also promotes healthy skin, reducing the risk of dryness and wrinkles, Winn said.
“Meditation has been scientifically proven to reduce stress levels by calming the nervous system and reducing the production of stress hormones like cortisol,” Winn said.
Just ten minutes of mindfulness meditation or deep breathing exercises can significantly reduce stress levels, he said.
“Breathing exercises can also improve lung function, increase oxygenation, and promote relaxation,” Winn continued. “This is particularly beneficial for people with respiratory conditions like asthma.”
A 10-minute walk or brisk workout can stimulate the release of endorphins, the body’s natural mood boosters, Winn said.
81-YEAR-OLD FITNESS TRAINER OFFERS SMART WORKOUT TIPS FOR SENIORS: ‘IT’S GREAT TO BE IN SHAPE’
“Walking outside is an added benefit, as exposure to natural environments and sunlight has been shown to improve mood and reduce symptoms of anxiety and depression,” he said.
Studies have shown that short bursts of exercise can help reduce blood pressure and improve cholesterol levels, Winn noted.
“Exercising at a moderate intensity for just 10 minutes a day can reduce the risk of heart disease and boost your metabolism throughout the day,” he added.
Socializing for a few minutes each day can improve mental health reducing feelings of loneliness and providing emotional support, Winn said.
“Spending 10 minutes a day to connect with loved ones or friends, whether in person or virtually, helps build strong social support networks,” he told Fox News Digital.
THE TRUTH ABOUT WHY YOU FEEL MORE ACHES AND PAIN IN COLD WEATHER – AND WHAT TO DO ABOUT IT
Strong social ties have been associated with lower rates of depression and anxietyas well as better overall mental health, the expert noted.
“This is important as we age because interacting with others boosts cognitive functions and can contribute to a sharper mind,” he said.
Taking just 10 minutes to eat a meal mindfully can lead to better digestion and weight managementWinn said.
“Mindful eating encourages paying attention to food choices, portion sizes and the body’s hunger signals, thereby reducing overeating,” he noted.
“Often we are in a hurry to prepare a meal quickly, but taking a little extra time to chop vegetables and salad as part of your meals increases your intake of essential vitamins, minerals and fiber, which are important for overall health“.
Whether at the start of the day or before bed, journaling or writing a list for 10 minutes can help you manage your emotions, reduce stress, and better understand your thoughts and feelings, according to Winn.
“Practicing gratitude for 10 minutes each day can boost positive emotions, improve life satisfaction and reduce symptoms of depression,” he said.
COLORADO HEART NURSE, AFTER THREE HEART ATTACKS, OFFERS SURVIVAL ADVICE: “LISTEN TO YOUR INSTINCTION”
“Writing down daily goals and tasks is something everyone can do to increase productivity and motivation.”
Brushing and flossing your teeth daily can prevent dental problems, such as cavities and gum disease, Winn noted.
“Good oral hygiene is linked to better overall health because it reduces the risk of systemic diseases,” he said.
This same concept applies to washing your face before bed.
“Even if you’ve had a relaxed day, your skin is still exposed to dirt, sweat, bacteria and pollution throughout the day,” Winn said.
CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER
“This transfers to your pillow when you sleep, so washing your face is not only beneficial for your skin, but also limits the spread of germs and the risk of infection and disease“.
Going to bed earlier allows for a more consistent sleep schedule, which can improve sleep quality and overall health, Winn said.
He recommends practicing relaxation techniques 10 minutes before bed, like gentle stretching or meditation, to help you fall asleep faster and enjoy more restful sleep.
“This improved sleep quality contributes to overall health and cognitive functions, such as memory and mood, that will be needed to face the day ahead.”
For more health articles, visit www.foxnews.com/health.
Original article source: 10 healthy habits to practice every day that take less than 10 minutes each