10 Health Hacks You Should Know for Overall Good Health

If you're on the lookout for easy health tips to boost your overall well-being, you're in the right place. Simple changes in your lifestyle can make a big difference in how you feel. Try adding these 10 health hacks and see how effortless it can be to make positive changes in your health journey!

1. 10-Minute Walks After Meals

A 10-minute stroll after meals is an easy yet effective way to help your digestion and manage blood sugar levels. Your blood sugar rises 30 to 90 minutes after eating. This rise is normal, but having high levels can be a problem. 

Research from 2022 shows that short walks after meals help reduce these spikes, leading to more stable blood sugar and insulin levels. Studies also suggest that walking for two to five minutes can lower your blood sugar. So, make it a habit to walk for 10 minutes after eating even though you don’t have insulin resistance.

2. Eat Fermented Foods Daily for Gut Health

Here’s an easy hack to improve your gut: try eating fermented foods daily. Foods like yogurt, sauerkraut, kimchi, and kefir are sources of good bacteria called probiotics. 

Probiotics help improve your digestion and may even boost your immune system. Research shows probiotics can help with irritable bowel syndrome symptoms and may reduce the risk of getting a common cold. Fermented foods also help reduce anxiety and inflammation. 

3. Methylsulfonylmethane for Sleep, Skin, and Joints

MSM, also known as methylsulfonylmethane, is a natural compound found in vegetables, meat, and dairy. Taking MSM supplements may help reduce joint pain and arthritis symptoms, making it easier to move around. Its anti-inflammatory properties also contribute to better sleep.

Some studies also show that MSM can cut allergy symptoms by more than half. Applying MSM cream to the skin may also help with inflammation and conditions like rosacea. 

With the recommended safe dose of 4,000 milligrams per kilogram daily, MSM can effectively improve your health and well-being. It’s best to talk to your doctor or dermatologist to ensure you have the correct dose effective for you.

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Related article: Uric Acid: Managing Its Impact on Joints, Kidneys, and Heart Health

4. Apple Cider Vinegar Before High-Carb Meals

To keep your blood sugar levels stable, try having vinegar or raw veggies before eating meals rich in carbohydrates. Apple cider vinegar is especially effective for this purpose. 

Mix about two tablespoons of apple cider vinegar with water and drink it before a high-carb meal. This can help slow how fast your stomach empties and prevent big spikes in blood sugar after you eat. Many people find this simple hack helpful, particularly if they have insulin resistance. 

5. Salt and Baking Soda Mouthwash for Oral Health

A simple salt and baking soda solution as mouthwash is a great hack to improve your oral care routine. Just mix 1 quart of water with one teaspoon of salt and one teaspoon of baking soda. 

Gargling with this solution one or twice daily can help reduce pain from canker sores and remove bacteria from your gums. It’s very helpful for people getting treatments like chemotherapy. Some studies show that gargling with salt water may help prevent symptoms of upper respiratory infections.

6. Glycine Amino Acid Powder for Good Sleep

Glycine is an amino acid that plays a key role in making collagen—important for healthy skin, bones, tendons, and ligaments. Taking glycine helps you sleep better by lowering your body temperature, and boosting serotonin and your mood.

A small dose of glycine, like 3 grams, is safe and doesn’t cause any side effects. While there is no strong evidence that glycine is a cure for insomnia, adding it to your daily supplements will support good sleep and help your body stay strong.

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Related article: Understanding Sleep Cycles and Their Impact on Your Health

7. Vitamin D Supplementation

Do you often feel tired? You might need a vitamin D supplement. People who don’t get enough vitamin D, especially those who spend a lot of time indoors or live in places with little sunlight in winter, may be at risk of vitamin D deficiency.

Our bodies need vitamin D to absorb calcium for strong bones and supports our brain health. Research shows that low vitamin D levels may be connected to depression. Adding a supplement to your daily routine can help boost your mood and energy.

Related article: Vitamin D Supplements: How Much Should You Really Take?

8. Cold Shower After A Hot Sauna for Post-Workout Recovery

A hot sauna followed by a cold shower is suggested to help the body recover after your workout. A cold plunge turns bad fat into good fat. Plus, spending your time in the sauna can lower stress hormones and reduce signs of inflammation. Together, this post-workout routine benefits your heart health and helps you handle stress better by releasing helpful chemicals in your brain.

This temperature therapy even prepares your body for a good sleep. Overall, using both of these techniques can help you live a longer and healthier life.

Related article: Cold Plunge and Sauna Therapy: Unlocking Longevity Benefits

9. Rosemary and Thyme in Tea for Gut and Brain

Adding rosemary and thyme to your tea can be a great health hack for your gut and brain health. These herbs are known for their natural benefits that can improve your gut health and brain function. 

Rosemary has strong compounds that fight inflammation. They also help protect your brain as you get older. So, drinking rosemary tea may even help lower blood sugar levels and improve how your body uses glucose. 

10. Reduce Stress with 4-7-8 Breathing Techniques

The 4-7-8 breathing technique reduces stress and improves sleep. Based on a yoga practice called pranayama, this breathing meditation helps you take deep, slow breaths to calm your mind and body. 

You start by breathing in softly through your nose for 4 seconds. Hold your breath for 7 seconds. Then, exhale strongly through your mouth for 8 seconds, making a “whoosh” sound. Repeat this process up to four times. 

Related article: Breathe In, Stress Out: Master Your Nervous System, Huberman Style

Health Check and Hacks: Your Takeaway

Adding just a few of these health hacks to your daily routine can help you live healthier and more balanced lives. Small changes, like taking a walk after meals, adding fermented foods, or using natural supplements, can greatly improve your well-being. 

Remember, health is a journey, and every small step counts. While exploring these strategies, pay attention to your body. Get an overall health check-up to see your biomarkers and risks of health issues. Don’t forget to talk with your doctor to ensure your journey to better health is safe and effective.

Check out more health hacks at Mito Health.