Eat mangoes, resistance train for better sleep and do some math — plus 6 more tips to help you have a great week

Hello, readers! My name is Kaitlin Reilly, and I’m here to provide you with a curated list of tips that can help you live your best life this week.

And if you’ve already slept through your morning appointment and can’t figure out what time it is, it’s because daylight saving time has begun (so you'd better start updating those clocks, eh?). Springing forward means losing an hour of sleep, which is all the more reason to prioritize restful habits this week — like winding down without screens before bed, keeping your bedroom cool and dark and sticking to a consistent bedtime. This will help your body adjust faster to the time shift.

Also, consider spending more time outside in the mornings: It can help reset your body clock so you feel more energized in the a.m. and sleepier at night.

To see what the days ahead have in store, check out your local weather forecast and take a look at your horoscope. Then, read about the small steps you can take to improve your well-being this week.

Skip ahead

• ??? Try resistance training for better sleep

• ?? Eat mangoes

• ? Stay sharp with reading and math

• ?? Get a nemesis

• ?? Swear!

• ?? Have a dip party

• ?? Wear butter yellow

• ?? Exercise for better brain health

• ?? Cut back on added sugars

??? Try resistance training for better sleep

There’s one type of exercise you should prioritize to get better sleep, a study published in BMJ Family Medicine and Community Health has found. Per the research, which was conducted on 2,170 individuals who were at least 60 years, all types of exercise improved sleep — but resistance training, which increases the strength of your muscles by making them work against force, was the most effective. Want to get started? Lift some weights, try a Reformer Pilates class or do some bodyweight exercises like push-ups and planks.

?? Eat mangoes

Eating 100 calories worth of mango per day (about 2 cups) may improve insulin sensitivity and help regulate blood sugar without causing weight gain — lowering your risk of type 2 diabetes, research published in the journal Nutrients found. Not only are mangoes a naturally sweet, antioxidant-rich fruit, they’re also super-versatile: Blend frozen chunks into a smoothie with a scoop of protein powder for breakfast, chop them up with tomatoes and peppers for a sweet-and-savory salsa to put on top of fish or layer fresh slices with Greek yogurt and granola for a tropical parfait. On the go? You can dry mango in your air fryer to make portable fruit leather.

? Stay sharp with reading and math

Keeping your math and reading skills sharp may help you avoid age-related cognitive decline, a study published in Science Advances found. Researchers found that average reading and math skills increase into a person’s 40s, and then decline. But this isn’t the case for those with above-average math and reading skills — honed by activities like reading emails or doing math problems — who showed no age-related decline at all.

One way to stay on track? Try doing crossword puzzles or playing Sudoku. Or take on the tasks you would normally leave up to an app or calculator — like, say, tracking household expenses or figuring out how much to tip your server — and do it by hand.

?? Get a nemesis

Need a little motivation? You may want to get a nemesis — at least, according to New York Times guest opinion writer Rachel Feintzeig, who swears that having a person she’s mentally challenging while trying to achieve tasks helps fuel her success. Research from 2020 says that people who consider themselves underdogs are more motivated and therefore more likely to succeed — and benign jealousy may actually push you to thrive, found another study.

A nemesis doesn’t need to be an enemy you loathe, just someone whose success you want for yourself. If thinking about crossing the finish line moments before Brad from IT (or your ultra-runner ex) pushes you to step up your marathon training, so be it.

?? Swear!

Stub your toe … and let out an expletive? Apparently, swearing can be a great in-the-moment pain reliever, according to research. In addition to upping our pain tolerance, letting a few F-bombs fly may even increase physical strength. While you should obviously be careful about when and where you let your potty mouth loose (not at work, not at your kid’s school, etc.), a little %$&! can have its upsides.

?? Have a dip party

Dinner parties are a great way to catch up with friends — and a homemade meal is usually healthier (and cheaper!) than eating out. But if the thought of cooking for a crowd makes you break out in sweat, consider a low-fuss alternative. My friend’s genius solution at a recent gathering? A grazing board — basically a snack platter disguised as dinner — that made the night feel effortless. Plus, you can make it healthy: tinned fish packs B12, hummus delivers fiber and protein and cut-up veggies provide vitamins.

Need an idea for dessert? Cut up strawberries, pineapple and green apples and place them alongside sweet dips like whipped cream, Nutella and peanut butter.

?? Wear butter yellow

Butter isn’t great for you. Butter yellow, on the other hand … according to the New York Times, the shade is showing up at retailers like the Gap, as well as on red carpets (hey there, Timothée Chalamet) and the runway. Not only is the color trendy, but it could also be good for your well-being: Wearing certain colors can positively affect your mood, and research shows that yellow in particular can make you feel happier and more energized.

?? Exercise for better brain health

Physical activity leads to better brain health and memory, especially for older adults or those already having trouble with cognitive skills, a study published by the Journal of the American Medical Association found. At least 4,000 steps per day or about 30 minutes of moderate activity was enough to see brain health benefits. If you lead a mostly sedentary life, seek out some extra movement during your day: Take a brisk walk at lunch, catch up on your favorite shows on the treadmill rather than the couch or swap out happy hour with friends for a sunset stroll.

?? Cut back on sugar

A healthy, balanced diet is vital for longevity, but data shows that Americans are eating way too much sugar — and we’re not talking about a special dessert you have once or twice a week. Added sugar, which has been linked to an increased risk of heart disease and type 2 diabetes, can show up in everything from breakfast cereal to pasta sauces to frozen meals.

Want to cut back? This week, challenge yourself to limit ultra-processed foods with lengthy ingredient lists. Start by making more meals at home with whole foods. Or, make a bowl: Just pick a protein like chicken, fish or plant-based options like beans or tofu, a vegetable you love and a grain like rice or quinoa and mix it up.

More wellness tips:

• Eat Icelandic yogurt for a protein-packed snack

• Try tart cherries for dessert for better sleep

• Clean your phone daily to avoid germs

• Be spontaneous for a health boost