Hi Yahoo readers! My name is Rachel Grumman Bender, and I’ve collected some weekly wellness tips to help you become healthier and happier. A great place to start is by taking care of your heart.
A new report from the American Heart Association (AHA) is out, and Yahoo reporter Natalie Rahhal points out some troubling trends: While overall heart disease mortality among U.S. adults has returned to pre-COVID levels (which is good news), stroke deaths among 25- to 34-year-olds are climbing. More research is needed to clarify why, but no matter your age, there are steps you can take to lower your risk of cardiovascular disease.
The American Heart Association calls it the “8 Essentials for Life,” and the list includes a list of healthy habits such as eating better (i.e., more whole foods like vegetables, fruits, and lean proteins and less processed foods); becoming more active by doing 2.5 hours of moderate-intensity or 75 minutes of vigorous physical activity per week; quitting if you smoke; and prioritizing sleep while keeping cholesterol under control and controlling weight, blood sugar, and blood pressure.
Before you head out to exercise, check the local weather forecast. If you’re curious, you can also look at your horoscope. Then choose “one small thing” to make the week ahead healthier and happier. Let’s take a closer look.
🚶♀️ Take a “silly little walk”
The TikTok virality may make a mockery of “silly little walks” for mental health—even if you actually have to drag yourself—but experts say the habit actually helps. Walking releases feel-good hormones that improve mood, reduce anxiety, and reduce the risk of depression. “It’s absolutely okay to have a bad mood while traveling,” Melissa Gluck, psychologist and founder of The Gluck Psychology Collective, tells Bustle. “Thinking deeply and thinking about these negative thoughts or emotions—or just feeling them—can actually help deal with them. Over time, you may start to feel more calm and disciplined.”
🗂️ Controlling “ideal” chaos
Clutter isn’t always as obvious as a pile of jumbled papers on your kitchen counter. There are also sneaky versions, like “ideal clutter.” Think about it: When you’re not hosting any dinner parties, the exercise bike is now a coat rack or seating for 12 people. Ann Lightfoot, co-founder of Done & Done Home and co-author of this book love your home againgave The Washington Post some advice on how to pare back: First, identify items you will actually use in the near future, including seasonal items, and separate them from items you know will just collect dust. Next, create a limited space for the things you keep, such as a separate drawer for your crafting supplies or a small section of your closet for clothes you plan to wear. “If it doesn’t fit,” she says, “choose your favorites and let go of the others.” Finally, of the items you keep, write down a to-do list or make a note in your calendar to remind you to get on the exercise bike, host a dinner party, or start knitting a scarf. “If you can’t find the time, you won’t have the space in your home,” Lightfoot said.
🧒 Hang out with your grandchildren
Not only is spending time with your grandchildren meaningful, it may also be good for your brain. Research from the American Psychological Association shows that grandparents who regularly care for their grandchildren, whether through overnight stays, driving them to activities, cooking meals for them or helping them with homework, perform better on tests of memory and verbal fluency than those who don’t. Experts tell USA TODAY that involved grandparents can help seniors stay socially active while using important skills like planning and problem-solving.
🧘♀️ Doing this exercise can relieve back pain
Back pain? Try doing a pelvic tilt. Start by lying on your back with your knees bent and feet hip-width apart. Next, “take a deep, filling breath, then exhale, tilt your pelvis, hips toward your ribs, and lower abs drawn in and down,” personal trainer Stephanie Mansoor tells TODAY. Repeat 10 times to relieve back pain.
🥣 Make a high-protein breakfast
If your breakfast leaves you looking for a snack an hour later, it’s time to switch it up to a more filling, high-protein breakfast. Yahoo creator and food blogger Ale Graf shares some of her favorite protein-packed breakfasts, including Apple Cinnamon Overnight Oats, that you can make ahead to save you precious time in the morning. Graff is made with rolled oats, chia seeds and plant-based milk, then topped with a dollop of yogurt, diced apples and cinnamon. For added texture, sprinkle in some pecans. “Ideal for meal prepping or busy mornings when you want a quick, nutritious breakfast that tastes like dessert,” says Graf.
Avoid shoveling snow at this age
If you live in a part of the country that gets a lot of snow, read this before grabbing a shovel and heading out. Shoveling snow can be more risky than you think, especially for people 45 and older. Even for people with no history of cardiovascular disease, this activity carries a risk of heart attack because it is physically demanding and the cold weather can cause damage to the heart. Instead, ask your (younger) neighbors for help or try app-based services like Shovler and QuikPlow, Dr. Andrew Choi, chief of noninvasive cardiology at the GW School of Medicine and colleagues, told Prevention it’s like “the Uber of snow shoveling.” If DIY is the only option, Choi recommends using a shovel with a small blade to lighten the load and take breaks to rehydrate.
😴 take a nap
When you’re a kid, naps are one of those things you dislike, and when you’re a sleep-deprived adult, you wish you could nap. Here’s an excuse: Even a short nap can do wonders for your brain. A new study suggests that napping for 45 minutes is enough to “reset” the brain, clearing away mental clutter and preparing it for learning new information. While this study was smaller, other studies have found similar benefits to the brain from short naps.
🍳 Use an air fryer to cook fatty foods
What can’t an air fryer do? Not only do they speed up cooking times, they can also help improve the air quality in your kitchen. New research shows that using an air fryer, even when cooking high-fat foods like bacon, produces fewer air pollutants, known as volatile organic compounds, or VOCs, than traditional frying methods (cooking high-fat foods in a deep fryer, on the other hand, produces 10 to 100 times more VOCs, the study found). A word of caution: You need to keep your air fryer clean; otherwise, these contaminants will start to accumulate. In the meantime, here are 16 air fryer recipes to try.
🥦 Eat plants to protect your kidneys
There are many benefits to a plant-based diet, including a reduced risk of heart disease and type 2 diabetes. Now you can add kidney protection to that list. A new study has found that following a plant-based diet—essentially prioritizing vegetables, legumes, fruits, nuts, and seeds, and limiting added meat and dairy—while limiting added sugars and fats can reduce the risk of chronic kidney disease (CKD), which is expected to become the fifth leading cause of death worldwide by 2040.
🧩 Try to boost dopamine hobbies
Dopamine is a feel-good hormone that may be diminished during the cold, dark months of winter. Experts say taking up dopamine-increasing hobbies, such as puzzles, may help. “Activities like jigsaw puzzles not only tap into the brain’s problem-solving abilities but also activate reward pathways in the brain, leading to a sense of accomplishment,” psychologist Leah Keller tells Real Simple. “Whenever a piece fits correctly, the brain releases small amounts of dopamine, which increases motivation and pleasure.” Check out Yahoo Games’ free puzzles.
