Hello, health enthusiasts. My name is Kaitlin, and I’m here to share this week’s tips for living your best, healthiest life.
Cooler temperatures mean it’s safe to take your workout outside. Experts talked to Yahoo Life about their favorite fall workouts, from yoga to outdoor meditation to hiking, and all the physical and mental benefits you can get. Want to change things up by doing your exercise routine in the fresh air? Bring a friend for a mental health boost.
As always, check the weather in your area, and if you like, read your horoscope. Then check out the health tips below.
📈 Use regret to your advantage
Do you often find yourself looking back on past experiences and thinking, “What if?” A new study from Temple University says that changing your sadness can reduce your unhappiness. Researchers say that using a “portfolio approach” – where we focus on long-term outcomes rather than individual setbacks – can reduce the power of feelings of regret. In short? Don’t beat yourself up. Instead, reexamine your past choices based on the information available at the time. This can change how we feel it with results, led to better decisions in the meantime – and made us happier overall.
🥛 Drink soy milk
Although almond milk is the most popular plant milk to date, there is a good reason to go for soy instead. A study conducted at the University of Toronto suggests that consuming soy milk instead of cow’s milk can improve heart health by lowering blood pressure and cholesterol. Although the study was funded by the Soy Nutrition Institute Global and the United Soybean Board, it is important to note that unlike alt-milk options such as nut milk, which contain less protein, soy milk has and about 7 grams per cup. Transferring it to your morning latte can, at the very least, stave off hunger pangs.
🤔 Go with your gut
Do you have difficulty making decisions? You may be happier if you go with your intuition, rather than analyzing all the results, according to new research published in the journal Emotion. It is easy to make decisions based on intuition, and since they feel more in line with what we really want, we can follow them, the authors of the study explained, leading people to feel happy and satisfied it’s more their choice. While you may want to make a list of pros and cons for big decisions, make tough decisions when you can – like deciding whether to go out to lunch or let’s go to a party – to get the benefits of happiness.
🛌 Sleep perfectly
Experts spoke to Yahoo Life about the tips you need to make the most of your short nap — without the stress. Although it’s tempting to lie in bed in front of the TV, you’ll be better served if you arrange your bedtime in the same way you normally sleep. That means sleeping in a dark, cool, quiet room – and yes, it may mean going back to bed. Practicing good sleep hygiene, even just before going to bed, can help you avoid feeling groggy when you wake up.
Feel like you don’t have time to go on vacation? It may age you unnecessarily. According to a study published in the Journal of Travel Research, traveling can slow down your aging process. Researchers attribute mental and physical activities you can do on your trip — like getting more steps or just relaxing — to the cause of this delay and even suggest a travel therapy that and potential health effects. Don’t wait for a potential relief Rx from your doctor, though: Book that flight or plan that road trip NOW!
📱Reduce screen time (and be more active!) to be more productive at work
A new study from Germany tells us to put down your smartphone – and put on your sneakers. According to new research, participants who reduced their time using smartphones by 1 hour and increased their physical activity by 30 minutes saw significant improvements in mental health, -work life balance, job satisfaction and motivation. Want to try it yourself? Spend your lunch hour walking — without your phone — and see if you come back refreshed.
🥂 Limit your alcohol intake
The 2024 Cancer Progress Report from the American Association for Cancer Research states that alcohol consumption may be a factor in the rise in breast cancer and colorectal cancer rates in the population. those over 50 in the last 60 years. It also states that reducing alcohol consumption, or cutting it completely, can reduce the risk of alcohol-related cancer by 8% and the risk of cancer by 4%. Another easy way to curb your drinking is to swap alcoholic drinks for a mocktail (or even sparkling water) after your first drink. Curious, but want to drink something interesting? You can try adaptogen drinks instead of alcohol, some of which claim to improve mood, such as reducing anxiety or boosting energy.
🏃♀️ Increase your activity level in middle age
If you’re seeing belly fat creeping up on you in middle age, you may be wondering if there’s anything to be done – especially if there’s no big change in your eating habits. Experts say the best way to keep stubborn body fat at bay is to incorporate more activity — and increase the amount of exercise you’re already doing. However, you don’t have to find yourself in the gym every day: Just make small tweaks. If you’re keeping exercise as part of your routine, try adding a weighted vest to increase strength, which can help you burn more calories and engage your muscles by adding resistance.
😌 Stay informed
People who feel satisfied with their health may have significantly lower risks of heart-related diseases, including a 56% lower risk of heart attack and a 45% lower risk of stroke, according to a new analysis of data from the University’s Stroke Center. of Science and Technology of China. Doing things that increase your life satisfaction – like spending time with friends and staying active – can help you have more overall satisfaction. Plan a fun activity with your friends once a month and, since stress is a big killer of satisfaction, try to deal with it through mental methods.
☕ Think about coffee
A mindfulness practice can make you feel better about your caffeine habit. The study found that people who drank three cups of coffee or tea a day had a reduced risk of new onset cardiometabolic multimorbidity, which refers to two or more health conditions over a period of time. one, such as heart disease and stroke.
However, there’s a catch here: Although researchers have found a link, it’s not yet clear whether caffeinated drinks have protective qualities — and some research says caffeine can affect the heart you are bad. What should you keep in mind when it comes to caffeine? Make sure you don’t exceed the Food and Drug Administration’s recommendation of no more than 400 mg of caffeine per day and pay attention to how caffeine affects your sleep. If you find yourself up at night after drinking caffeine, you may want to cut back on it, as we already know that sleep is a huge part of our heart health.
🍠 Eat lots of potatoes
Fall is in full swing, and with it comes seasonal fruits and vegetables to add to your plate. Another one to consider? The humble potato. Spuds are high in potassium and vitamin C, and may even help maintain healthy blood sugar levels. You can use potatoes as a base for healthy dishes, such as protein-rich potato chili or a unique salad topped with feta and cranberries.
🥬 Try the MIND diet
Confused about whether the Mediterranean diet or the DASH diet is better for your health? Try the MIND diet – aka Mediterranean-DASH Intervention for Neurodegenerative Delay – which combines the best of both. The aim of this diet, which focuses on brain-healthy foods such as leafy greens, berries and beans, is to avoid mental problems, and a new study shows that those who followed the diet 10 years have had a small but significant reduction. the risk of having these problems. Want to try it yourself? In addition to gathering berries and beans, aim to reduce the consumption of red meat, butter and sugary foods, very little in the diet.
If video calls drain your energy, there’s a reason: Our brains use a lot of energy to process non-verbal cues like body language and facial expressions, which we don’t see when we’re interacting with others. person face to face. In addition, we are also very concerned about our appearance, which can make us even more tired. While you can’t always turn off the camera at a meeting, experts tell Yahoo Life that you can combat this fatigue. First, choose the quietest place to hold your camera sessions – and, if you can’t find a place that’s free of distractions, go to a relaxing site to see what inspires you behind the camera.
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