Hi, Yahoo readers! My name is Rachel Grumman Bender, and I’ve got a few fresh ideas to help you kick off the week feeling good.
November marks National Diabetes Month to raise awareness of the health conditon, which affects about 40 million Americans. One simple step toward managing your blood sugar involves lacing up your sneakers: Take a 10-minute walk right after dinner. Research suggests short post-meal strolls can help curb the rise in blood sugar after eating. Whether or not you have diabetes, even a little movement can go a long way.
Before you head out for a walk, check out your local forecast. And for a little cosmic guidance, take a glance at your horoscope as well. Then choose One Small Thing you can do for a healthier and happier week ahead.
🧠 Swap scrolling for ‘brainstacking’
TikTok users keep finding creative ways to avoid constantly staring at their screens (oh, the irony). The latest trend is “brainstacking,” reports Mashable. Like the analog bag trend, it involves gathering a stack of activities, such as books, crossword or Sudoku puzzles and journals to keep on hand, so you have something to grab instead of your phone when boredom strikes. Keep the novel you’re currently reading, a sketchbook or some word puzzles and a pencil within reach, so the next time you need a break, you have easy alternatives to doomscrolling.
💪 Do a 2-minute wall squat
A simple, two-minute wall squat performed a few times a week may help keep blood pressure down, reports Newsweek — no equipment required. It’s a type of isometric exercise that involves holding still while keeping your muscles engaged. A new study found wall squats help reduce resting blood pressure in people whose readings were at the high end of normal when performed three times a week for a month, then once or twice a week to maintain the benefits. Researchers are still trying to understand why, but previous research shows that isometric moves may help blood vessels widen and relax, improving blood flow.
👥 Rekindle old friendships
Being healthy isn’t all broccoli and biceps curls. Social connections matter, too. Friends help reduce stress, support your immune system and keep your brain sharp through conversation and problem-solving. Of course, making new ones as an adult can be time-consuming and tough when you’re also juggling work, kids and more. On Mel Robbins’ podcast, organizational psychologist and author Adam Grant offered a simpler place to start: “Your future friends are people you used to know.” Think about someone you lost touch with because life got in the way and would love to reconnect with. Grant calls these connections “dormant ties,” and rekindling them can be much easier than starting a friendship from scratch.
🐦⬛ Go bird watching
Can you tell a dark-eyed junco from a spotted towhee? Research shows that building expertise and identifying different types of birds can help slow age-related cognitive decline, keeping your brain sharper and more organized, reports the BBC. But you don’t have to be an avid birder to reap the benefits: Experts say that simply watching birds from your window or on a walk can boost your mood by sparking curiosity and connecting you with nature.
👨🍳 Follow this freezer rule for meal prep
Spending an hour or so each weekend prepping your meals for the rest of the week can help you eat healthier and save you time and money. But remember that meals made in advance can only last so long in the fridge. Leftovers like cooked meat and poultry, soups and stews should be refrigerated for no more than four days at 40°F or below, according to the federal cold food storage chart. So if you’re meal prepping on, say, Sunday, freeze Thursday’s and Friday’s portions to extend their shelf life. Just remember the “three-in-the-fridge, two-in-the-freezer” rule, suggests Men’s Fitness. And don’t just rely on the sniff test or signs of mold: Even if it doesn’t look or smell funky, it can still contain harmful bacteria that can make you ill.
🫀 Take a breather for your heart
Want to do something good for your heart? Spend just two to five minutes taking slow, deep breaths. Focusing on your breathing “helps lower cortisol levels, reduces overall nervous system arousal and acts as a powerful buffer against the daily stressors that can otherwise take a toll on your heart over time,” cardiologist Dr. Lars Sondergaard tells Parade. Set a daily reminder to make it a habit.
🐟 Dish up more vitamin D
Shorter days can mean less sunshine and vitamin D, which helps support your immune system, builds strong bones and more. Adding healthy sources of the vitamin to your plate can help. Think: fatty fish like salmon, trout and mackerel, eggs or fortified milk. Pair them with a drizzle of olive oil or sliced avocado since vitamin D is best absorbed with healthy fats. “Since most vitamin D is synthesized through the skin through sunlight, increasing foods with vitamin D may be a good option if you are inside most of the day or when sunlight exposure is low in colder months,” registered dietitian Leah Murnane tells Real Simple.
👄 Give dry lips some TLC
Dry, cold temperatures during fall and winter can do a number on your skin, robbing it of moisture. That includes your lips. If you’re like me and have lip balm stashed on your nightstand, at your desk, and squirreled away in most of your pockets, you’ll want to read this: Make sure your lip balms have ingredients that help seal in moisture like ceramides, shea butter or white petroleum jelly, dermatologist Dr. Peterson Pierre, tells Prevention. (My go-tos are Dr. Whitney Bowe’s Tri-Liptide Peptide Lip Enhancing Treatment, which has hyaluronic acid and ceramides, and Vaseline Lip Therapy Advanced Healing, which is made of petroleum jelly.) As hard as it may be, avoid licking your lips, which only makes them drier, drink water to keep your body hydrated and run a humidifier to add much-needed moisture back into the air.
