Hello, health enthusiasts! My name is Kaitlin and this week I’m sharing the best wellness tips from around the internet.
November is in full swing and Thanksgiving is just around the corner – while other major holidays, like Christmas and New Year’s, are only a month away. If you wait to put up Christmas decorations until you turn the calendar to December, you might want to reconsider that plan. Research shows that putting up festive decorations early can make you happier than waiting, so feel free to pull out your snowmen and twinkling lights when you need some holiday cheer.
In the meantime, look up the weather in your area and, if you’re looking for astrological guidance, your horoscope. Then read the tips below.
🍵 Try the green Mediterranean diet
You’ve heard about the benefits of the Mediterranean diet—or a plant-based eating plan rich in fruits, vegetables, healthy fats, and lean proteins like fish—but now new research published in the American Journal of Clinical Nutrition shows that a variation of it could can be even better for your brain health. The so-called green Mediterranean diet contains the same benefits as the OG eating plan, but with a greater emphasis on polyphenols, powerful antioxidants that fight inflammation. Would you like to try it yourself? Add green tea, mankai (a nutrient-rich aquatic plant) or walnuts to your meal plan.
💬 Customize your text messages
JK and IDK: They’re shorthand for texting, but they may not be the best choice for maintaining real-life friendships, according to a study by the American Psychological Association. The researchers found that using text message abbreviations can make people appear less sincere, resulting in fewer and shorter responses for the recipient. The theory is that shortened messages are often perceived as requiring less effort, which can negatively impact social interactions by making it seem like you just don’t care that much. So when you’re typing something important, consider using full words; this can lead to more positive conversations overall.
🦘 Move around!
Too much sitting or lying down — defined as more than 10.5 hours a day — can significantly increase your risk of heart problems and premature death, even if you exercise regularly, according to a new study published in JACC, the flagship journal of the American College or Cardiology. Alternating just 30 minutes of sitting with any exercise can help reduce these risks, and more intense activity provides even greater benefits. If you regularly laze on the couch after work, replace your sedentary time with something more active. For example, try using a treadmill while watching TV, or even divide the time you spend at your computer every 15 minutes with so-called exercise snacks, such as jumping jacks or jump squats.
🦃 Complete yourself well
Before Thanksgiving, there is another national holiday: National Filling Day, on November 21. That means you can perfect your recipe ahead of your big turkey feast. Although most fillings are packed with bread, onions and celery, you can get creative with yours and give yourself a health boost in the process. For example, walnuts contain polyphenols (perfect for those following the green Mediterranean diet) and provide a satisfying crunch to your dish. You can also add fruit, such as cranberries or apricots, for some extra fiber and sweetness.
🤒 Prevent illness with this 1 simple tip
There are so many supplements that claim to help you fight colds and other illnesses, but the best way may be to avoid germs. Dr. Jenna Podjasek, an immunologist, told Parade that you should “never touch your eyes, nose or mouth with unwashed hands” – doing so can introduce harmful pathogens into your body, increasing the risk of infection.
Avoiding touching your face takes practice, but an easy way to reduce the chance of getting sick is to wash your hands whenever you go to a new place, like your office or home. Make sure you wash your hands properly: Scrub your hands with soap and water for at least 20 seconds, making sure to clean between your fingers, under your nails, and the backs of your hands.
🍚 Try this rice hack
Want to make rice more satisfying? The key may lie in increasing the resistant starch. Resistant starch forms when cooked rice is cooled and then reheated, and it helps slow digestion, support gut health and reduce blood sugar spikes. It’s really simple to make sure you get the most out of its benefits: cook your rice, refrigerate it overnight, and reheat it before serving.
One thing to keep in mind: reheating rice can pose food safety risks if not stored properly. Dangerous bacteria can thrive in cooked starchy foods that are kept at unsafe temperatures (between 40 and 140 degrees). According to the USDA, you can avoid the risk of “fried rice syndrome” by refrigerating rice within two hours and reheating it to an internal temperature of 165 degrees.
😴 Exercise to sleep better, but proceed with caution
Are shorter days interfering with your sleep schedule? If so, you may be looking for tips for a quieter night. One tip that has many more benefits besides sleep? Work up a sweat, because exercising can help you fall asleep faster and stay asleep longer. Keep in mind that you should not exercise too close to bedtime; While sneaking in exercise whenever you can is ideal for your overall health, exercising intensely an hour or so before bed may leave you too jittery to fall asleep.
🏃♀️ …and also exercise to live longer!
A study in the British Journal of Sports Medicine found that Americans over the age of 40 can live longer by being more active. The researchers found that by increasing our activity by 25% – which for many people was the equivalent of walking about 160 minutes a day – we could live an average of five years or more. People who were already not very active could potentially add 11 years to their lifespan. Do you want to exercise more? Consider taking an exercise class during your lunch break, or swap your brunch with a friend for a long walk and conversation.
🥗 More wellness tips:
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Add pumpkin to your diet – try it in a smoothie or soup
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Snack on frozen grapes for a mood boost
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Try interval training to increase the effectiveness of your workouts
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Use vinegar: it can improve your blood sugar levels