Hello, health enthusiasts! My name is Kaitlin Reilly, and I’m here to round up the week’s best wellness tips.
With the weather getting colder, you may find yourself snuggled up on the couch more often — and, potentially, doomscrolling on your phone, which could overwhelm you. Could a “dumb phone” be the answer? Experts spoke to Yahoo Life about whether using one is better for your mental health.
If you seek a break from your phone, smart or otherwise, use this cozy season to pick up a new hobby like “junk journaling.” One therapist told Yahoo Life the practice is like a “massage for the brain.”
In the meantime, read the weather report for your area and check out your horoscope too, if you’re so inclined. Then check out these wellness bites.
🐦 Watch birds
Researchers at North Carolina State University found that bird-watching can have mental health benefits — even more so than just taking a stroll outdoors. Per the study, participants who engaged in bird-watching reported less psychological distress and a greater sense of well-being than both the control group and those who took nature walks. Try it for yourself: Head to the park with a pair of binoculars and focus on the natural sounds around you, which promotes mindfulness and a sense of calm and positivity.
🍌 Snack on bananas
Bananas! They’re the most portable fruit! But there’s another good reason to include bananas in your diet: Bananas are full of potassium and magnesium, which can support healthy blood pressure and heart health. Plus, new research says this fruit (among others) may help ward off depressive symptoms. One tip: Since bananas are higher in natural sugars, try to combine your banana with something that has healthy fats and protein, like peanut butter — it can help you avoid blood sugar spikes, which can make you feel sluggish.
⏰ Try time-restricted eating
Two studies this week say that time-restricted eating — an eating pattern also known as intermittent fasting where you cycle between periods of eating and fasting — may have some health benefits, especially for those with certain conditions.
This way of eating may be a good choice for people with metabolic syndrome, aka those with high blood pressure, high blood sugar, irregular cholesterol levels or excess body fat, according to research published in the Annals of Internal Medicine. Per the study, eating in an eight- to 10-hour window per day modestly improved blood sugar control in these adults when they combined time-restricted eating with other care, like nutritional counseling and medication.
Another study, led by the Barcelona Institute for Global Health, found that participants who had a longer overnight fast and ate breakfast early had a lower BMI than those who did not. While more research needs to be done, the theory is that eating this way can align you more closely with your natural circadian rhythm, which could be better for your metabolism overall. So if you tend to eat dinner late and close to bedtime, try moving your mealtime a little earlier, allotting at least 12 hours before you plan to eat breakfast.
💩 Try the “poop rule”
Sounds gross, but…it might actually be brilliant? TikTok creator @ADHDorganized came up with a clever way to decide whether or not to toss items: “If this object had poop on it, would I wash it or throw it away?” This can help you quickly assess whether the thing that you’re keeping around is actually that important or if it’s better off being donated or tossed in the trash. This is particularly good if you struggle with DOOM piles (that is, “didn’t organize, only moved” piles), which are common for people with ADHD.
🥤 Mind your beverages
You may want to put down that can of Coke. New research says that drinking carbonated beverages like soda (including diet varieties) as well as fruit juice is linked to a higher risk of stroke, particularly among those who drink two or more of these beverages a day. While more research is needed on the connection between these beverages and health, water remains the winner — drinking more than seven cups a day was linked with reduced odds of stroke caused by a clot. Want to make this plain drink a bit more exciting? Try squeezing some lemon or lime into your water, adding fresh cucumber or flavoring it with herbs like mint or basil.
🌾 Kick your oatmeal up a notch
Skip sugary cereal and go for oatmeal in the mornings instead. Doing so can help you manage your cholesterol, weight, blood sugar and even digestive health. While apples and bananas are great options for sweetening your oats, fruit isn’t the only thing to add to your oatmeal. If you’re interested in boosting your protein content, try mixing a scoop of protein powder into your oats — it will keep you satiated for longer than oatmeal alone. Not into powder? Greek yogurt or the Icelandic yogurt skyr, both of which have gut-healthy probiotics, can also give you some extra protein.
❓ Stop asking “Why”
Experts spoke to Time about the tips they use to improve their lives and relationships. One thing to try? Stop starting questions with “Why.” Asking someone “why” — as in, “Why didn’t you take out the trash?” or “Why didn’t you get me a birthday present?” — can put people on the defensive, pushing you into unintended heated conflict. Instead, try to reframe your question by focusing on curiosity: Start questions with “What happened with…” or “How come…,” which can lead to more fruitful conversations overall.
Interested in eating more fish — but not sure what to choose? Yahoo Life rounded up the healthiest fish and found that salmon, farmed trout, sardines and Atlantic mackerel topped the list, due in part to their omega-3 fatty acids. Intimidated by cooking fish? Go for the tinned variety, which is cheaper and shelf-stable. Top your salad with sardines or blend them into a pasta sauce.
