Clean your phone, skip sugary drinks, try a SIT workout, plus 4 more health tips to help you have a great week
Hello, Yahoo Life readers! My name is Kaitlin, and I am here to share the best health and wellness tips of the week.
Sunday is the Super Bowl, and whether you’re rooting for the Philadelphia Eagles or the Kansas City Chiefs (or are just in it for the commercials or the halftime show), you can chow down on some great eats. While these snacks have a reputation as indulgent, Yahoo Life has a guide for how to make these big-game bites healthier, meaning you can enjoy them year-round too. Buffalo chicken dip, for example, is packed with protein and can be lightened up with Greek yogurt and low-fat cottage cheese, and you can load nachos with fiber-filled beans instead of meat that’s high in saturated fat.
Will chilly weather hold? Take a peek at your local forecast to find out. And if you are seeking astrological assistance, read your horoscope next — then check out the wellness tips below for small steps you can take to make this week awesome.
📱 Clean your phone
Flu levels are at the highest they've been since 2009, and norovirus, COVID and RSV are also circulating, coming together to create a "quademic," so it's important to take precautions to avoid germs where and when possible. As it turns out, phones are hotbeds of germs, according to an analysis of 56 past studies, so cleaning them can help. Try to avoid using your device in restrooms and medical settings, and always wash your hands before handling it. One simple action: You should also disinfect your phone daily — wipe it down with a microfiber cloth and alcohol — especially if others use it or if you place it on a germy surface, like the floor of the gym. Also, try not to press it against your face while talking: Bluetooth headphones like Airpods should be your new BFFs, and you should be sure to wipe those cases and buds clean as well.
🚰 Skip sugary drinks
A January study from Tufts University estimated that sugary drinks cause 2.2 million cases of type 2 diabetes and 1.2 million cases of heart disease worldwide each year. Water is the ultimate thirst quencher, but it’s understandable if you find it a little bit boring. Fortunately, there are ways to jazz it up that don’t involve tons of sugar. Infuse your water with fruit like citrus, strawberry or cucumber or add herbs like basil or mint for a refreshing twist. You can also go for the carbonated version: Though new research found that bubbly water might slightly help aid in weight loss, its biggest benefit may be in replacing your 4 p.m. sugar-filled Coca-Cola.
💪 Do a SIT workout
You’ve probably heard of HIIT, which stands for high-intensity interval training, but what about SIT? The acronym stands for “sprint interval training” and is a type of workout that “involves short, high-intensity bursts of exercise followed by a longer period of rest,” personal trainer Laura Morris told HuffPost. Essentially, you should work out at your max capacity for 20 to 30 seconds, then rest until you’re fully recovered so you can go all over again, usually for about four rounds.
There are lots of reasons to try it: SIT workouts help strengthen your heart and lungs and even help improve circulation, which could benefit your brain. Plus, they can help boost your athletic performance: Sprint intervals activate your fast-twitch muscle fibers, meaning you’ll develop greater speed, power and explosive strength over time.
You can try it yourself by sprinting for 20 to 30 seconds, or using a piece of cardio equipment like an exercise bike, before recovering. Go for a full-body workout by crushing some burpees before collapsing to the ground for your much-needed rest — until you have to do the next round, that is.
🥤 Make your own Shamrock Shake
The minty McDonald’s shake is heading back to the fast food franchise on Feb. 10. While there’s nothing wrong with grabbing one as a special treat the next time you hit the drive-through, you can make a version of the refreshing dessert at home that’s lower in sugar and higher in potassium and fiber. Blend your preferred milk with frozen banana, spinach, a dash of peppermint extract and some shaved dark chocolate for a sweet treat that can be dessert or breakfast. Throw in a scoop of chia seeds for extra protein and fiber.
🍳 Rethink your runny eggs
Lucky enough to score a reasonably priced carton of eggs at the grocery store? Bird flu hasn’t just driven up egg prices due to limited supply, it’s also made it riskier to consume undercooked eggs, experts told Good Housekeeping. Skip styles like sunny-side up, eggs Benedict and anything where your yolk is runny instead of hard. Instead, go for scrambled, fried eggs. Or, go for hard-boiled (researchers just found the perfect way to make them).
Now is also not the time to lick the cookie dough spoon either, as raw eggs are an absolute no-no. (Concerned you’ll be tempted? While you should be cautious about uncooked dough in general, you can try baking with a flax egg instead.)
No matter how you serve your eggs, be careful while handling them raw: Wash your hands thoroughly after touching them. Also, toss any eggs that have cracks, as they may be more susceptible to bacteria.
🥣 Try a different kind of protein bowl
Chef turned actor Matty Matheson says that he loves a “dog bowl” (aka a mix of rice and protein, all plopped together). While these “dog bowls” are typically savory, EatingWell has a version that sweet fans may prefer. Mix together berries, cottage cheese, whole grain cereal and a handful of nuts for a breakfast or snack that blends healthy fats, protein and fiber. Chowing down on this bowl may help reduce inflammation, promote a healthy gut and even improve your cognition, benefits that come from the antioxidants in the berries as well as the high fiber content. And thanks to the ideal blend of macronutrients, you’ll stay full for longer than you would if you ate a carb-loaded bowl of cereal.
🫁 Stay healthy while exercising in the cold
Punxsutawney Phil, the weather-predicting groundhog, has spoken: We’re in for six more weeks of winter. Fortunately, you don’t have to give up exercising outdoors in chilly temperatures. In fact, there are actually health benefits to spending time in the cold, like reducing stress — just look at people in Finland, who walk everywhere and are some of the healthiest people in the world.
You do, however, have to prepare for the cold. The Weather Channel says that it’s important to keep your lungs safe, especially if you have a condition like asthma, in which your airways are inflamed.
Wear a scarf or a mask over your face when temperatures are extra cold, and try to breathe through your nose, not your mouth, as much as possible. Postexercise, pop into a hot shower to get some moisture back into your airways.
🚽 Follow these best practices for going No. 2
It’s National Poop Day on Feb. 10 (yes, really), and while it may not be the most pleasant-sounding holiday, it’s a great time to make sure your bowel movements are going smoothly. One thing to keep in mind this “holiday” is to avoid spending extended time on the toilet because straining too much can lead to hemorrhoids. Constipated? Up your fiber and water intake: Doing so will help soften stool and promote regular bowel movements.
More wellness tips:
Eat beets — they’re one of the most antioxidant-rich foods available.
Wash your hands regularly — hand sanitizer doesn’t kill norovirus.
Eat more omega-3-rich foods, like chia seeds, salmon and mackerel.
Try hot yoga for a dose of zen with extra health benefits.
