The super fast hacks to boost your health in 1, 5 or 10mins – and one that will slash your diabetes risk in just 2 mins

IN today's busy world the juggle is real - kids, home and work combine to leave many of us feeling swamped, and exhausted.

If that sounds like your life, chances are things like going to the gym are low on your list of prios. But, if you do want to put your own health first, the good news is there are some simple ways to do it, without having to sacrificing large chunks of your precious time.

Research shows that short, simple health hacks can give a major boost to your physical, mental and emotional wellbeing.

Psychotherapist Sonja Lockyer tells Sun on Sunday Health: “There are lots of quick, easy things you can weave into your day.

“It’s about finding time to focus on your breath, listen to music, sit under a tree, laugh, or do a few minutes of exercise - like while you’re on the train to work, making dinner, taking a shower or putting on make-up.

“Even the smallest changes add up, leading to long-term improvements to your health.”

Whether you have two, five or 15 minutes, try these expert tips today…

PAUSE TO COMBAT ANGER

WE all feel angry and frustrated at times.

But finding it hard to control your emotions can have a detrimental effect on your cardiovascular system, a study by Columbia University warns.

Scientists found short bursts of anger affected the blood vessels’ ability to relax and dilate, which is linked to an increased risk of heart disease.

This is where the 90-second rule can help.

Dr Jill Bolte Taylor, neuroscientist and author of Whole Brain Living, says: “Next time you feel your emotions rising, pause for 90 seconds.

“That’s how long it takes to dampen activity in the amygdala - the part of the brain responsible for emotional processing.”

WALK TO LOWER BLOOD SUGAR

INSTEAD of plopping down on the sofa after dinner, go for a two-minute walk.

It’s enough to control blood sugar and insulin levels and could help ward off type 2 diabetes, analysis by the University of Limerick shows.

“It also leads to better mood, sleep, concentration, and long-term health,” registered dietitian Kathleen Benson says.

She recommends eating meals full of fibre and protein every five hours. For example: brown rice, black beans, grilled chicken or tofu, peppers, onions, avocado, cheese and salsa.

LISTEN TO 432 MUSIC TO RELAX

THEY say music is good for the soul, but it’s good for our minds too.

“Listening to music calms you down in as little as two minutes,” says Denise Leicester, a sound therapist, singer and founder of Soul Medicine.

“But it needs to be tuned to 432Hz, which vibrates at the same rhythm as the earth’s electromagnetic waves, known as the Schumann resonance.”

Sound is a vibration, or frequency, that is measured in Hertz.

Most music was tuned to 432Hz until the 1950s, when 440Hz became the standard.

A study in the Journal of Family Medicine and Primary Care found 432Hz music increases alpha brain waves, which occur when people are relaxed.

Another by the Austral University of Chile found it decreased salivary cortisol and anxiety levels among dental patients before tooth extraction.

Search ‘432Hz music’ on YouTube to find what you like.

BREATHE TO REDUCE ANXIETY

IF you’re feeling stressed or anxious, your breathing becomes shallow, says Sonja.

“But if you breathe slowly and deeply, you activate the parasympathetic nervous system, inducing feelings of relaxation,” she adds.

Research published in Frontiers in Physiology suggests deep breathing can reduce blood pressure, chronic stress and anxiety. But don’t wait to feel stressed to try it out.

“By incorporating short breathing exercises into your day, while you’re waiting for the kettle to boil, for example, you will feel less overwhelmed,” Sonja says.

Sit down, breathe normally and notice where you feel tension.

Take a deep breath in through your nose. Hold for a few seconds and notice how it feels with your lungs full of air.

Slowly exhale through your nose.

Do this for one to three minutes.

MOVE TO LOWER BLOOD PRESSURE

WE all complain about not having enough time.

But just five additional minutes of vigorous exercise every day can lower blood pressure and the risk of heart disease by 10 per cent, according to UCL researchers.

This doesn’t have to mean running or the gym.

Sammy Margo, physiotherapist at SMARTPHYSIO, says: “Everyday activities like climbing the stairs, cycling to the shops and gardening all count.”

NATURE TO BOOST YOUR MOOD

IF you’re feeling down, get outside!

Just 10 minutes sitting or walking in nature can reduce stress and improve your mood, a Cornell University study says.

It can be especially beneficial for people with depression and bipolar, according to a review in Ecopsychology, which found 10 minutes in parks or gardens lessened symptoms in the short-term.

Fiona Austin, psychotherapist and head of Nature Sense, says: “Being in nature lowers our heart rate and blood pressure and calms the mind.

“It doesn’t matter whether you’re in the city, the countryside or by the sea, it’s about going outside to heal inside.”

LAUGH TO SLASH STRESS

LAUGHTER really is the best medicine.

Even a single giggling session can alleviate stress, reducing cortisol levels by 37 per cent, according to research by the University of Toronto.

Stephanie Davies, founder and CEO at Laughology, says: “Laughing triggers the release of feelgood neurotransmitters in the brain that make you feel calmer, happier and more energised.

“It also lowers your blood pressure, boosts the immune system and even works your abs.”

A study in the Journal of Obesity showed chuckling for 15 minutes increased participants’ heart rates by around 15 per cent and helped them burn up to an extra 40 calories.

GET OUTSIDE TO LIVE LONGER

EVER tried forest bathing? Also called shinrin-yoku, it’s the Japanese practice of spending time in a forest environment and is said to strengthen the immune system, increase energy, lower blood pressure, promote better sleep and decrease anxiety, depression and anger - all great if you want to live longer.

Fiona says: “When you’re amongst trees, you breathe in volatile organic compounds, called phytoncides, which have many therapeutic benefits.”

Thirty minutes of forest bathing daily is recommended for good health.