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As millennials we’re guilty of being too busy for our own good. It’s not just the office work and family commitments—social media, gadgets and Netflix could be consuming a big part of your day. At some level you know there’s nothing more important than your health but you’re just too lazy to care, on the pretext of having no time! But this excuse could have serious implications for your overall wellbeing.

You need to be in charge of your mind and body, eating habits and fitness, and believe us, it doesn’t take a lot to get there. We’re sharing five quick health hacks that barely take up any time. Plus they’re so easy to follow, you’ll wonder why you didn’t do so all along.

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1. Swap your plastic bottle for a copper one

This is a one-time effort for a great health payoff. Throw out your plastic bottle and invest in a copper one. Plastic bottles contain synthetic compounds like BPA that can be very toxic for your body (BPA has been linked to an increased risk of blood pressure, type 2 diabetes and heart disease). Drinking from a copper bottle gives you all the benefits of copper leached into the water—from improved digestion to weight-loss and anti-ageing. Be sure to buy a pure copper bottle and clean it using only lemon and water.

2. Stash healthy snacks in your office drawer

When hunger strikes at an odd hour at work, don’t opt for vada pav or chaibiscuit. Instead, grab a quick, healthy snack. This is easier to do when you already have a ‘snack box’ ready in your drawer. Fill it with foods that will not only satiate your hunger but will energise you too, such as dry fruits, nuts, granola bars, unsweetened dehydrated fruit, chana singh (roasted Bengal gram and peanuts), ragi millet chips etc. Or simply subscribe to a healthy snack box service.

3. Add slices of fruit to your water

Fruit water is the best alternative to high-calorie cola drinks. Full of flavour and freshness, it is mildly sweet to taste and gives you the added nutritional benefits of the fruit you choose. Plus, it’s ready in less than 2 minutes! All you need to do is wash and slice the fruit and any herb of your choice and add it to your water bottle. Some winning combinations: strawberry and mint, cucumber and mint, apple and rosemary, orange and parsley/basil, strawberry and lime.

4. Turn TV time into workout time

This is for those of us who complain about having no time to workout. When you turn on the telly to watch your favourite show, get off the couch and exercise. Start with basics like neck rotation, hand and leg stretches, and hip and ankle rotations. Then move to squats, lunges, jogging-in-place and jumping jacks (there are several at-home workout ideas available on YouTube). Before you know it, you would’ve exercised for 30 minutes!

5. Sleep early to rise early

‘Early to bed, early to rise’, we’ve heard this little piece of advice since childhood but how many of us actually follow it? The most important trick to ‘fixing’ your sleep schedule is to wake up at the same exact time every morning — regardless of how late you slept. Say you fix your time for 7 am, stick to it and wake up at 7 no matter what. Soon, you’ll start sleeping early too. Read this article to know what happens to your body if you don’t get enough sleep, and how to sleep better, as explained by a leading psychiatrist.

Making these small changes will benefit your life in more ways than one; wave your excuses goodbye and start living healthy.

Image Credit: Nikhil Mudaliar

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