Feel Great in a Flash! 16 Quick Tips for sounder sleep, a healthier heart, lower blood pressure, and more, from the new book by The Doctors

Feel Great in a Flash! 16 Quick Tips

Here, 16 smart solutions for sounder sleep, a healthier heart, lower blood pressure, and more, from the new book by The Doctors

Adapted from The Doctors’ 5-Minute Health Fixes, By the Editors of Prevention

 As hosts of the Emmy award–winning show The Doctors and as medical professionals with 78 years of experience under our  stethoscopes, we can tell you firsthand that you don’t need huge chunks of time to stay healthy. In fact, very small, quick moves–like getting (or giving) a back rub or drinking more water–can soothe little ailments today and protect your heart, brain, and entire body tomorrow.

In 5 seconds you can…
Put the snuggle back in your marriage

Weave more small touches into conversations with your spouse, family, and friends–it’s another way to show loved ones how much they mean to you. Squeeze your spouse’s hand when you’re riding an elevator together, or rub your daughter’s back when you chat about her day. We’re cuddle bugs by nature–our endocrine systems release a cascade of positive pleasure chemicals when we receive a caring touch, making us feel more connected and content and less anxious. (One study found that waitresses who touched their customers even earned bigger tips.)

In 10 seconds you can…
Keep allergies at bay

Allergies often flare up first thing in the morning. If that’s the case for you, take your allergy meds at night so they’ll still be working come dawn. And because many allergy drugs cause drowsiness, what better time to lie back, relax, and let the remedy do its job?

In 15 seconds you can…
Outsmart indigestion

As many as 80% of heartburn sufferers experience symptoms at night. Steal back a good night’s sleep by fluffing up two pillows instead of one. In an Archives of Internal Medicine study, people who propped up their heads about 11 inches reduced their symptoms dramatically. Also, sleep on your left side and you’ll cut your heartburn risk in half–that’s because snoozing on your right side relaxes the muscle that keeps gastric acids in your stomach.

In 20 seconds you can…
Decrease your risk of heart disease and diabetes

When your meal contains protein, fiber, and even fat, your body’s insulin response slows, stabilizing your blood sugar. Munch bread with some butter or olive oil, or make a PB&J sandwich with more PB and less J. In one study of more than 32,000 women, those whose diets had the highest glycemic load (a measure of how quickly a food spikes your blood sugar) had more than twice the risk of heart disease compared with those whose diets had the lowest load.

In 30 seconds you can…
Lower your blood pressure

Six calming breaths in 30 seconds can reduce your systolic blood pressure by nearly 10 mmHg, Japanese research has found. Even occasional blood pressure spikes–like those during an insanely nonstop day–might put you at increased risk of stroke, according to a study in the Lancet.

In 40 seconds you can…
Cut a junk food craving

If you just can’t give up your soda–a known contributor to obesity–here’s one way to lessen the impact of all that sugar and phosphoric acid: Take a glass that’s twice as big as your can, pack it with ice, and then pour in the soda. It will last longer and, by the time you’re finished, you’ll have an extra helping of hydrating water as well. This works with any sweetened drink, such as iced tea or orange juice.

In 60 seconds you can…
Have a smarter doctor’s visit

Just left the doctor and–oops–forgot to ask about your achy knee or can’t remember what she said about calcium supplements? Don’t be afraid to call back after you leave or send an e-mail. Most doctors will be happy to address any lingering questions that slipped your mind.

In 90 seconds you can…
Sidestep a hangover

Of course, you shouldn’t drink to excess. But when an extra round or two is unavoidable, alternate a glass of water with every one of wine. Rehydrating minimizes alcohol’s diuretic effects, staving off headaches. You’ll also likely drink less alcohol overall because you’ll fill up on water.

In 2 minutes you can…
Head off a migraine

Pull those sticky notes off your computer and straighten that stack of papers on your desk. The same clutter that’s merely a nuisance to most of us can be downright painful to people who get migraines, say Scottish researchers. Office litter may provoke debilitating pain by overstimulating whole clusters of nerve cells, much the way an overused muscle will spasm. Even if you’re not migraine-prone, clearing away junk helps relieve stress and improve focus.

In 3 minutes you can…
Reduce bad cholesterol

Instead of bread crumbs to coat chicken breasts, chop up General Mills’ original Fiber One cereal for a nutrition-packed crunch. For every extra gram of soluble fiber in your diet–a 1/2-cup serving of Fiber One has 1 g–you can trim your LDL cholesterol by almost 2 mg/dL. Other sources include beans, peas, and citrus.

In 4 minutes you can…
Boost your brainpower

A known metabolism jump-starter, resistance training just once a week can improve your ability to resolve conflicts and focus your attention, a Canadian study has found. Luckily, you don’t need the gym; just use your own body weight. Do as many push-ups or crunches as you can during commercials while watching your favorite TV show, or lunge across your living room as you water your plants.

In 5 minutes you can…
Make your mood soar

Go ahead, toot your own horn. When people were asked to track kindnesses they showed others, their own happiness skyrocketed. Leave a more-than-generous tip for waitstaff or let someone cut in front of you in line at the supermarket. Jot down your good deeds every evening, and you may act more kindly simply to lengthen your list. But that’s okay. According to researchers, you can become happier and more grateful by paying attention to how nice you are.

In 7 minutes you can…
Prolong your life

Instead of sitting when you poke around on Facebook, stand up and perch your laptop on a high countertop. A recent Australian study found that every hour of television people watched each day (trolling the Internet is an equally sedentary activity) increased their risk of dying from heart disease by 18%. Alternate standing and sitting while you’re online or watching TV, and you can eliminate the risk.

In 10 Minutes You Can…
Recover from a mild burn

Putting butter on a burn (an old wives’ tale) is a bad idea: It can trap the heat, causing discomfort and even infection. Another mistake is icing immediately–it’s as caustic as heat. Instead, submerge the area in cool water for 10 to 15 minutes, then treat with a cool compress. Apply aloe vera or antibiotic cream, then cover with a nonstick bandage.

In 12 Minutes You Can…
Prevent Alzheimer’s

Ask yourself, If I could change one thing about the world, what would it be? People with a strong purpose in life are 2-1/2 times more likely to ward off Alzheimer’s disease; research also shows they tend to be less depressed too. Answer the question quickly, with your gut reaction, then brainstorm five ways to help make that change at a local level.

In 15 minutes you can…
Stave off a heart attack

When on a tight budget, it’s easy to postpone vacations. But people with a higher risk of heart disease who take a trip every year are 32% less likely to die from their condition. Research a quick weekend getaway online, and consider it a health investment: Spending money on an experience actually makes you happier than splurging on a “thing” like a new flat-screen TV. Even better, these positive emotions prolong the heart-healthy effect.

Adapted from: THE DOCTORS 5-MINUTE HEALTH FIXES © 2010 by Stage 29 Productions. Permission granted by Rodale Books. Available wherever books are sold.

Rodale.com is a new original source for daily news, information, and advice on personal and environmental health. Rodale.com focuses on “Where Health Meets Green” topics, providing daily news stories and breaking news along with easy-to-follow, high-impact tips and advice. Rodale.com features a Daily Newsletter, and provides simple, powerful tools including Recipe Finder and Home Remedy Finder to help audiences improve their health and their environment. Rodale.com also includes “Maria’s Farm Country Kitchen,” a personal blog where Editor-in-Chief and Rodale, Inc. CEO and Chairman Maria Rodale is “Cooking Up Trouble, Dishing Out Advice.”