A Healthier you --- in 10 Minutes or Less

Time-crunched? Make these head-to-toe fixes in just a few seconds

One thing we’ve learned from watching Top Chef wannabes during their quickfire challenges. You really can conquer a goal on the fly. Just blend experience with the right tools. Same goes for whipping up a healthier body: These tips, from seasoned experts, will give you everything you need to be healthier, stronger, and even more gorgeous --- in about the time it takes to nuke a frozen dinner. Ready?

EXTEND YOUR LIFE

Total time: 4 minutes, 52 seconds

PREVENT COLON CANCER

Avoid with trans fat, otherwise known as partially hydrogenated oils. University of North Carolina researchers found that people who consumed the highest amounts were twice as likely to have colon polyp growths that often turn cancerous—as those who ate the least. It’s possible that consuming trans fatty acids alters the concentration of acids in the colon. This imbalance can lead to irritation and polyps.With this artery acid, a little does go a long way, so it’s best to stay safe --- keep your intake at zero grams.

TIME: 00:05

HALT HEART DISEASE

Decipher your snoring

Ask your bed buddy to stay up until you’ve passed out. If he hears a pause between snores that last up to 30 seconds and ends with a snort or a gasp for air, you may have sleep apnea. Breathless sleep your heart to work harder; one study found that having apnea increase your risk of having a heart attack or dying by 30 percent. If you’ve got a delay, see your doc.

TIME: 01:00 (for your bed buddy)

PRESERVE YOUR BRAIN

Eat pink fish

Lack of blood flow to the brain can lead to stroke and memory loss. But the omega-3s in fish such as tuna and salmon may help keep blood coursing freely to brain cells. Participants in a study who ate fish rich in the fatty acids once a week were 13 percent less likely to display evidence of either condition than those who ate it less frequently. The reason, says an expert may be that the omega-3’s keep blood-vessel walls elastic and ward off inflammation.

Time: 03:47

PREVENT A COLD

Pop a daily omega-3 supplement

Again with those fatty acids: A recent study found that dha, the omega-3 fatty acid found in fish oil, may blunt a cold.DHA may reduce inflammation in the respiratory airways, which would reduce the severity of symptoms. It’s probably too late once you have already have a cold, but regular consumption of fish oil may help reduce symptoms if do catch one.

TIME: 00:07

BOOST YOUR MOOD

Give a gift

It’s retail therapy with a twist. Compared with people who self indulge those who buy gifts for others or who donate to charity feels significantly happier. Fear not, thrifty spender. Why? It’s simple, sister: People get blissful boost when they feel good about themselves.

TIME: 00:10