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Science Says A Hot Bath Can Boost Both Your Mental And Physical Health

Science Says A Hot Bath Can Boost Both Your Mental And Physical Health

What’s not to love about a hot bath?

A warm bath is one of the best ways to relax after a long day. Any activity that soothes you on a regular basis will have a beneficial effect on your mental health, and hot baths are no exception. However, research has also demonstrated that hot baths can have a positive effect on your physical health too. Read on to discover how they can encourage your body to burn calories, balance your blood sugar, improve insulin sensitivity, and detoxify itself.

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Stay in the bath longer and burn some calories

Research by physiologist Steve Faulkner suggests that increasing your body temperature could increase number of calories burned. Volunteers taking part in his research first sat in a bath for an hour until their body temperature hit an average of 104 degrees Fahrenheit. They then completed an hour-long workout on an exercise bike.

Surprisingly, just sitting in a hot bath for an hour burned 140 calories. Although this is significantly lower than the 630 burned on the exercise bike, the findings demonstrated that the bath used as many calories as a half-hour walk.

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How a bath can balance your blood sugar

Faulkner’s research also examined the effect of a hot bath and exercise on blood sugar and glucose release following a meal. Participants in his study ate the same meal first after a hot bath and secondly after an hour-long session of exercise. Lower levels of circulating blood sugar should be taken as an encouraging sign, because this suggests better insulin sensitivity, which in turn indicates a lower risk of diabetes.

Faulkner found, to his surprise, that blood glucose levels in the volunteers were lower after the bath condition. This means that a hot bath may actually have a more positive effect on blood sugar regulation than exercise. He has proposed that the reason for this may lie in Heat Shock Proteins (HSPs) released by the body during times of exposure to high temperatures. Physical stress such as inflammation and shock can trigger the release of HSPs, which cause glucose to be transported from the bloodstream to muscle tissue, thus lowering overall blood glucose levels.

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HSPs, insulin sensitivity, and diabetes prevention

Other research has demonstrated that HSPs could be beneficial in enhancing insulin sensitivity and therefore lowering the risk of diabetes. Back in 1985, researchers from the University of Kansas used an animal model to demonstrate that they act quickly on glucose and skeletal muscle, therefore lowering overall blood sugar levels.

More recently, scientists have identified that it is a specific HSP known as HSP72 that is responsible for triggering these effects. Therefore, taking regular baths or saunas may help you regulate your blood sugar levels and increase your sensitivity to insulin.

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The health benefits of sweating

A hot bath will make you sweat, which comes with its own health benefits. Sweating is a natural detoxification mechanism by which toxins are released through the surface of the skin. Mercury, lead and arsenic are just three substances that can be released through sweating, according to research. Therefore, if you cannot exercise, taking a hot bath or sauna can provide the same detoxification benefits.

It is important, however, to take precautions when using hot baths for health purposes. Remember that prolonged exposure to high temperatures can result in heatstroke or dehydration. Drink water before and after your bath to ensure that your fluid levels remain adequate. You should also take care not to scald your skin. Another risk is headaches. Some people experience this symptom after taking a long, hot bath. Applying a piece of material soaked in cool water to the forehead can encourage more rapid cooling, thus eliminating the pain.

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Jay Hill

Jay writes about communication and happiness on Lifehack.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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