In Part 1, we knew 50 tiny tweaks to transform your life for the better. Here are the last tiny tweaks of this post.
51. Keep your bedroom between 650 and 700
A cool bedroom helps you to have a well-rested sleep after a hard-working day.
52. Shop on Sundays for smoothies
Make some super easy smoothies with ingredients picked up from these categories: liquids, fresh leafy greens, fresh or frozen fruit, nuts and seeds, and boosters.
53. Prep smoothie packs for the week
Load all measured solid ingredients into zip-top bags, starting with hard heavy ingredients, followed by leafy greens and soft foods.Write a list of the liquid you need to add on the front of each bag and put it in the fridge till you’re ready to blend.
54. Remember to say good-bye
Ginger Zee, chief meteorologist for Good Morning America, says, she always kisses her husband and dog good-bye though they’re asleep before going to work. The routine has made her more settled and focused.
55. Make smoothie cleanup easier
After you pour your drink, fill the pitcher halfway with warm water and a drop of dish soap, blend on high for 30 seconds, rinse and air-dry.
56. Take a bath
57. Consider avocado a food group
Eating an avocado or two per day gives you omega-3s, which help your body build healthy cell membranes.
58. Soak your face in ice water for 1 to 2 minutes
This helps to reset levels of the appetite hormone leptin contributing to more rapid fat loss, says Asprey.
59. Say a prayer
Monica Potter, Star of Parenthood and Founder of MrsPotter.com, says: ‘Taking a few moments a day for prayer and breathing has been very impactful for me. I used to be very mindful of prayer when I was younger and it just gets more necessary as I get older.’
60. Breathe with intention for 2 minutes
Breathe in for 4 counts while saying ‘I am’ in your mind. Then breathe out for 4 counts while saying ‘at peace’ to yourself. Repeat the cycle at least 4 times a day, says Aviva Romm, MD.
61. Push your pressure points
Key acupressure spots on the head, face and hands are really near to bundles of nerves. If you press on these spots, this can help to relax the nervous system. You can press the meaty part of your hand between the thumb and forefinger anytime you’re stressed.
62. Align your chakras
Getting your 7 so-called energy centers in line may alleviate your pain and increase your happiness.
63. Throw a mini dance party with your partner
Dancing for a few minutes leaves you feeling youthful and jubilant. Its effect also doubles when you’re dancing with your partner.
64. Note 3 things you’re grateful for every night
A great way to enjoy life is show your gratitude. At the end of a day, sit down and note three things you feel grateful that day. Maybe things are small, like a cup of coffee you tasted in a new shop. Maybe things are big, like a wholehearted support of your colleagues in a work project. This action shapes to change your perspective about life.
65. Boost immunity with saline nasal spray
Saline nasal spray can moisturize nasal passages and wash away congestion, allergens and other irritants.
66. Eat cleaner
Remove junk foods, sweats with artificial flavors or canned foods with preservatives from the fridge.
67. Do 100 push-ups every day
You don’t do this at the same time. But Jim Sears, MD, says you can break it up into 20 reps 5 times a day. You can also do them on your knees if you’re not used to push-ups.
68. Ground yourself
Stand and feel your feet on the ground, the distribution of weight between them, and with your eyes open, walking at normal pace. Slow down and notice the sensation of your legs moving up and down.
69. Drink a cold glass of water with freshly squeezed lemon every morning
This helps to hydrate, provides a dose of vitamin C, boosts the immune system and has fat-burning benefits.
70. End your day with a guided meditation
Search Youtube and apply a guided meditation you need that day: relaxation, love or health, says Jennifer Berman, MD. You will guided to sleep easier with a calmer and quieter mind.
71. Indulge your sweet tooth
Slather a toasted slice of whole grain bread with 1 Tbsp of almond butter and a combination of sliced banana, blackberries, a drizzle of melted dark chocolate and ground flaxseed on the top. This healthy dessert recommended by Rachael Ross, MD helps to satisfy cravings and provide protein, omega-3 fatty acids, fiber, potassium and antioxidants.
72. Exfoliate nightly and apply a retinol or coconut oil
Jennifer Ashton, MD, says, exfoliating allows the next product to penetrate deeply, and alternating the powerful anti-ager retinol with natural coconut oil is like a one-two punch for skin.
73. Eat like a caveman
It’s time for you to get rid of the diet containing artificial sugars and packaged foods and replace them with high fiber fruits and veggies.
74. Soak in some Epsom salts
After the salts are dissolved in warm water, they are absorbed by the skin and refill your body’s magnesium levels, which can be depleted by stress, according to Deborah Levy, MS, RD.
75. Turn off your devices long before bed
These technological devices produce light in the blue spectrum, which disrupts sleep. You should turn off them to have a nice and sound sleep.
76. Answer an e-mail in person
This is not only friendlier, but also beneficial to your health because you’re required to walk around. If you have an office desk job, it’s much more necessary.
77. Wake up your inner artist
One way to improve your on-the-job performance is to apply your creativity outside the workplace. You can think of a creative way to deal with your daily mundane household chores. Researches show that the process of creating something boosts self-esteem and confidence.
78. Chew gum to improve memory
Gum contains caffeine, peppermint and ginkgo biloba, which can improve memory, according to research published in the journal Appetite.
79. Do a high intensity AM workout
A serious and arduous workout can burn lots of calories at rest (called after burn), lasting 72 hours after your workout ends, shows research in the European Journal of Applied Physiology.
80. If it hurts, treat it
If you suffer from caries, go to see a dentist. If you have a headache, take a pill. It’s simple, but it can save you a lot of pain.
81. Draw a food plan for the whole week
You may use a board and write your ahead-of-time menu weekly. This helps to visualize a healthy meal for your mind and your mouth.
82. Dedicate yourself to volunteer work
You reap what you sow. Helping people in need around you brings you a feeling of usefulness. Researchers find that your death risk is reduced by up to 24 percent by volunteering frequently. Your brain generates more oxytocin and progesterone, which can help you to fight against stress and inflammation.
83. Layer products to nourish your skin
Jessica Wu, MD, an assistant clinical professor of dermatology at USC, shows us a tip about making our skin radiant. First, use lighter products like water-based serums, next use oils or lotions and finish with sunscreen. Remember to wait few minutes between each step, though.
84. Firm up your neck with one simple step
According to Carole Maggio, author of Ultimate Facercise, grasp your neck so that your palms touch your neck and the insides of your wrists touch. Jut your head forward using the muscles in front of your neck and release, then. You should repeat 20 times twice every day for full effect.
85. Wake up your tired eyes with chamomile tea
Dip two tea bags in hot water for 5 minutes and let chill for a few minutes. When tepid, close your eyes and place one bag over each eye for 10 minutes. It can ease sensitive skin, dark circles around your eyes.
86. Wear sunscreen every day
It’s never useless to protect your skin. Without sunscreen, you may suffer from skin cancer, wrinkles and sunspots.
87. Use hand and foot therapy balls
Similar to a foam roller, therapy balls can help to relieve pain and increase blood circulation in your hardest to reach places.
88. Improve your breakfast with cinnamon
Cinnamon can help to reduce insulin resistance, lower cholesterol and triglycerides, blood fats.
89. Drink water with apple cider vinegar
This helps you to lower blood sugar levels, alleviate digestion and treat dandruff. A gut-healthy prebiotic that gives your microbiome healthy bacteria.
90. Identify your own mantra
You may use a mantra that incentivizes you to go through hard times in your fitness workout or in your life. A mantra usually touches deeper reasons why you do something.
91. Consume clean food as a flavor booster
Some spices, herbs and spreads can whet appetite, soothe digestion, improve memory and combat heart disease and cancer in addition to adding more flavor to your dishes.
92. Always bring peppermints with you
Peppermints help to soothe your digestive issues, heal headaches, get rid of frustration in rush hour traffic and give you a quick afternoon pick-me-up.
93. Laugh your way through meditation
If you can’t stand sitting silently in a yoga class, you can also do meditation with a comedy club. A research demonstrated at the Experimental Biology 2014 conference in San Diego, found that a laugh could give you a great mental boost similar to meditation.
94. Walk in a green scene
According to the University of Essex in the UK, depression was reduced in 71 percent of participants in only 30 minutes of walking in a green pasture.
95. Increase your B12
Depression is caused by low blood levels of B12. Depressed people, however, felt much better after taking B12 supplements in just 3 months, according to one research.
96. Make use of morning air
Dolvett Quince, author of The Biggest Loser Bootcamp, says, “I wake up, go outside and I breathe fresh morning air. It rejuvenates me and gives me good energy – I feel like I can take on anything.”
97. Replace your after-work sweatpants with workout gear
To inject more energy into your daily chores, which are sometimes boring, you need to don workout clothes even if you stay home.
98. Stop using labor-saving devices
You could burn up to 200 extra calories a day if you live one day without touching TV remote, garage door opener, electric can opener, and other labor-saving devices.
99. Instead of butter, use olive oil
According to a study, those who used bread with oil actually consumed a total of average 52 fewer calories than those who used butter.
100. Drink some green tea before you exercise
The caffeine helps to burn fat more easily and the antioxidants work with caffeine to increase calorie burn.