Try the green Mediterranean diet, exercise to sleep better and 6 more tips to have a great week
Hello, health enthusiasts! My name is Kaitlin, and I’m sharing the best wellness tips from around the internet this week.
November is in full swing, and Thanksgiving is right around the corner — with other major holidays, like Christmas and New Year’s, just more than a month away. If you’re waiting to put up holiday decorations until you flip the calendar to December, you may want to rethink that plan. Research says that putting up festive decor early may make you happier than holding off, so feel free to pull out your snowmen and twinkly lights if you’re in need of some holiday spirit.
In the meantime, look up the weather in your area and, if you are seeking some astrological guidance, your horoscope. Then read these tips below.
🍵 Try the green Mediterranean diet
You’ve heard about the benefits of the Mediterranean diet — aka a plant-focused 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 says that a variation of it could be even better for your brain health. The so-called green Mediterranean diet incorporates all the same properties of the OG eating plan, but with a bigger emphasis on polyphenols, which are powerful antioxidants that fight inflammation. Want to try it yourself? Add green tea, mankai (a nutrient-rich aquatic plant) or walnuts to your meal plan.
💬 Adjust your texting
JK and IDK — they’re short-hand abbreviations for texting, but they may not be your best bet for maintaining genuine friendships, found a study by the American Psychological Association. The researchers found that using texting abbreviations can make people appear less sincere, resulting in fewer and shorter responses for the recipient. The theory is that abbreviated messages are often seen as lower effort, which may negatively impact social interactions by making you seem like you just don’t care as much. So, if you’re typing something important, consider sticking to using full-length words — it may lead to more positive convos overall.
🦘 Move around!
Sitting or lying down too much — defined as more than 10.5 hours a day — can significantly raise your risk of heart problems and early death, even if you exercise regularly, found a new study published in JACC, the flagship journal of the American College of Cardiology. Swapping just 30 minutes of sitting with any kind of movement can help lower these risks, and more intense activity provides even bigger benefits. If you find yourself regularly lounging on the couch after work, replace your sedentary time with something more active. Try using a walking pad while watching TV, for example, or even breaking up time spent on your computer with so-called exercise snacks, like jumping jacks or jump squats, every 15 minutes.
🦃 Stuff yourself right
Ahead of Thanksgiving is another national holiday: National Stuffing Day, on Nov. 21. That means you can perfect your recipe ahead of your big turkey celebration. While most stuffings are loaded with bread, onions and celery, you can get creative with yours — and give yourself a health boost in the process. For example, walnuts have polyphenols (perfect for those practicing the green Mediterranean diet) and provide a satisfying crunch to your dish. You can also add fruit, like cranberries or apricots, for some extra fiber and sweetness.
🤒 Avoid illness with this 1 simple tip
There are so many supplements that claim to help you fight off colds and other illnesses, but the best way may be to avoid germs in the first place. 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 your risk of infection.
Not touching your face takes practice, but one easy way to reduce your likelihood of getting sick is to wash your hands when you come into a new place, like your office or home. Just make sure you’re washing your hands the right way: 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 be in increasing its 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 super easy to make sure you’re boosting its benefits: just cook your rice, refrigerate it overnight and reheat before serving.
One thing to keep in mind: Reheating rice can pose food safety risks if it's not stored properly. Dangerous bacteria can thrive in cooked starchy foods left 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 messing with your sleep schedule? If so, you may be seeking out tips for how to have a more restful night. One tip that has oodles of benefits beyond sleep? Getting your sweat on, as exercise can help you fall asleep faster and stay asleep longer. Just keep in mind that you shouldn’t workout too close to bedtime; while sneaking in exercise whenever you can is ideal for your overall health, doing intense exercise an hour or so before bed may make you too wired to fall asleep.
🏃♀️ …and exercise to live longer too!
A study in the British Journal of Sports Medicine found that Americans over 40 could 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 may be able to add 11 years to their lifespan. Want to move more? Consider taking an exercise class on your lunch hour, or swapping out your brunch with a friend for a long walk-and-talk instead.
🥗 More wellness tips:
Add pumpkin to your diet — try it in a smoothie or soup
Snack on frozen grapes for a mood boost
Try interval training to increase the effectiveness of your workouts
Get into vinegar — it may improve your blood sugar
