Forget overhauling everything. Even the tiniest change can deliver a major wellbeing boost. The proof? These 60-second fixesdirect from dietitians, trainers and more.

Go for a morning walk 

A brisk walk first thing in the AM is proven to help you stay more active, alert and focused all day long. Set your alarm 30 minutes earlier. You won't regret it.

Toss a cup of epsom salts into your bath 

Take your bubble bath to the next level of restorative goodness with these tiny but mighty salts. Once dissolved in water, they're absorbed by the skin and help replenish your body's magnesium levels, an essential mineral that can be depleted by stress.

Vegify your meal 

Cooking up a bolognese, stew or hearty soup? Try 'vegifying' your meal by swapping the meat for legumes. Researchers at Arizona State University Polytechnic found that adding 1/2 cup of beans to soup lowers total cholesterol, including LDL, by 8%. The key to this heart-healthy food is its abundance in fibre, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try kidney or cannellini beans; each supplies about one third of your daily fibre needs.

Strike a pose

A yoga pose, that is, which will help boost blood flow to the brain and stretch a tight spine, says yoga instructor Elissa Lappostato. Ground your feet by pressing into all fours of each sole, bend your knees and fold forward from the hips with a straight back. Hang for 10 - 20 breaths and then slowly rise back up.

Have that extra espresso 

It could deliver more perks than just an energy jolt. Women who have less than 150mg of caffeine daily are 15% more likely to develop tinnitus than those who savour at least 450 mg, according to a Brigham and Women's Hospital study.

Top your salad with salmon 

Getting tired of tuna? Consider this your impetus to mix it up. Canned salmon packs more than twice the amount of omega-3. And research proves getting more of this super nutrient is a very good thing. Eating omega-3 rich fatty fish at least twice weekly lowers the risk of hearing loss in women by 20% and bolsters the entire cardiovascular system.

Give your eyes a break 

Try this simple technique to give your tired eyes a speedy pep up. Rub your hands together to warm them up. Rest your elbows on a table and cup your hands over both eyes, with the heels of palms on your cheeks. Take a few deep breaths, then move your hands higher and gently apply light pressure with your palm. Hold for a moment, then release.

Stretch your legs 

Tight leg muscles from your last gym workout? Get into the habit of stretching and you'll not only improve flexibility, you'll also build strength, according to a study in theClinical Journal of Sports Medicine. Stretching loosens tight muscles, allowing for an increased range of motion.

Stop and smell the roses

Consider this your instant pick-me-up: sprinkle four or five drops of your favourite essential oil on a tissue and hold it to your nose, taking 10 to 15 deep breaths. Feeling upset? Reach for lavender. "Studies show it's one of nature's best sedatives," says aromatherapist Hope Gillerman. Lying awake at night? Try vetiver, frankincense, myrrh and clary sage. "These oils will slow you down and promote a heavier, more restorative sleep."

Dry brush your body

Try this speedy self-care ritual for glowing skin, better circulation and an instant energy boost: before your next shower, start at the tops of your feet, working up the body and brushing with long, straight strokes in the direction of your heart. Each stroke should take around two seconds, skipping the delicate skin on your face, neck and decolletage. It brings blood to the surface and fires up your lymphatic system.

© Prevention Australia