Your life may be improved by doing 16 easy things each and every day.

We are always looking for ways to get better as people. What could make us feel better? How can we stop hurting? How can we make ourselves feel less stressed?

We sometimes make things harder than they need to be or put too many limits on ourselves. We hold ourselves to high standards and strict routines, but not everything will work for everyone.

personally you don't have to completely change your life to feel better, and even small changes can make a big difference in your life. Here are 16 things that can help you feel better, sleep better, think better, and lower your risk of getting sick. All of these ideas you are going to read here , Just One Thing: How Simple Changes Can Change Your Life.

1. Drink one to three cups of coffee a day, but not right away in the morning.

There are a lot of flavanols and flavonoids in coffee. These are chemicals that have been shown to reduce inflammation and improve the health of the brain and heart.

But James Betts, a professor of metabolic physiology at the University of Bath and a researcher, says that you might want to wait a few hours before grabbing that morning coffee. This is because not getting enough sleep makes your cortisol levels go up, which can cause your blood sugar levels to rise to dangerous amounts. Having coffee first thing in the morning after a bad night's sleep can make both of these problems worse.

The main reason not to do this is that if you drink coffee when your cortisol levels are high, you will get used to it and need more coffee to get the same effect.

2. Get up and walk around for a few minutes every hour

Most of us sit down for a lot of the day. Studies have shown that being inactive makes you more likely to get type 2 diabetes, heart disease, get old, and die from any cause. Our bodies are made for being "hunter-gatherers" and moving around a lot. Research shows that when we sit for a long time, our bodies go into sleep mode and turn off many important processes that keep us healthy. stand up whenever you can during the day.

3. Slow your breathing down every day.

By changing how quickly and deeply you breathe, you can slow down your heart rate, lower your blood pressure, reduce your stress, and fight off worry. Some research also shows that it can make people feel less pain.

The recommended breathing methods are: 4:6: breathe in for four counts and out for six counts, 4:2:4: Inhale for four counts, hold for two, then exhale for four counts. 3:4:5: Take three breaths in, hold them for four, and let them out for five.

4. Eat two times a week.

Oily fish is a great source of energy and omega-3 fatty acids, which have been shown to lessen chronic inflammation. It is also good for your heart, and some studies show that it may lower your risk of getting cancer or dementia.

I suggest fish like salmon, mackerel, anchovies, sardines, and herring. Tuna and cod, on the other hand, are not good choices.

5. Have a 'siesta'

after lunch, take a nap. Large studies have even shown that taking naps regularly is good for your heart. One study found that taking a nap once in a while cut the risk of heart attack, stroke, and heart failure by 48%. He says to take 20–30 minutes in the afternoon, but not after 3 p.m.

6. Every day, do knees and press-ups.

Just two minutes of squats and press-ups every day can help you keep your muscle mass as you age. After you turn 30, you start to lose about 5% of your muscle mass for every decade that goes by. Maintaining as much muscle bulk as possible is important because it helps protect your bones as you get older. Some study has shown that squats are especially good at getting blood to the part of the brain that helps us learn and remember things.

7. Spend a few hours in a green area each week

Mosley says that spending time outside in a green place can help people feel less stressed and anxious. It could also make your defence system stronger. stresses how important it is to use all of your senses when doing this, including looking, listening, smelling, touching, and breathing. There are some science reasons why a walk in the woods could be good for you. You will be breathing in phytoncides, which are the "essential oils" that trees give off. These oils have been shown to improve your health and strengthen your immune system.

8. Eating an apple a day keeps the doctor away.

An apple a day keeps the doctor away" is true, and your doctor recommends you eat one (unpeeled) every day because it lowers your blood pressure. He said that they are full of chemicals called flavonoids that hide just under the skin and can reduce swelling and lower blood pressure. They have also been shown to reduce the chance of diabetes and lower cholesterol levels.

9. Take a quick walk when you wake up

A fast walk in the first two hours after you wake up can help you sleep better. Bright natural light outside helps your body's internal clock keep time. A walk is also good for your health, and if you walk faster, you can keep your heart fit and lower your blood pressure.

10. Shower in cold water

Turn the tap to cold for ten seconds at the end of your shower to help your defence system. This can help you feel less stressed, improve your heart health, and make your defence system stronger. Immersing yourself in cold water over and over again is a mild stressor that will help you deal with other stresses.

11. Sing every day for five minutes

Researchers have found that singing is a great way to improve your happiness, calm your nerves, and even ease chronic pain. It gives us a natural high by making our bodies make more endocannabinoids, which are chemicals that are similar to those found in the cannabis plant and are made by our bodies.

12. To improve your balance, stand on one leg while you brush your teeth.

You should brush your teeth while standing on one leg and moving between your left and right sides about every 30 seconds. This is a great way to improve your balance, which is especially important as you get older. When we reach our 40s and 50s, we start to lose our balance. Falls are the second most common cause of unintentional death around the world, so learning how to avoid them is important.

13. Eat some germs for breakfast to improve your happiness.

We should eat yoghurt, cabbage, or kimchi because they are all superfoods. Researchers found that people who ate these once a day felt less stressed and had a better mood after just four weeks. You can get them at grocery stores, but make sure they have live germs.

14. Fill a room with five plants

Research shows that having plants in your home can help your memory, creativity, happiness, and even clean the air. They take in carbon dioxide and give off oxygen. They also make the air more wet, which makes people feel better. Researchers found that you need at least five or six plants in a room to make a difference.

15. You should dance for up to 10 minutes a day.

Dancing and trying out new moves are better ways to improve your muscles, balance, and brain health than regular fitness workouts. It has also been shown to help with sadness, lower the chance of heart disease and stroke, improve memory, and keep you from getting dementia.

16. Make time for mindfulness

Set your alarm for a random time of day, and when it goes off, stop what you're doing and look around. to pay attention to where you are, who is around, and what you are thinking. stop and think about what you are doing and what you want to do next. The point is to get you out of your usual habit and show you that you have other options.