Try Icelandic yogurt, eat 1 green thing a day, recognize bids for connection — plus 6 more health tips to help you have a great week
Hello Yahoo Life readers! I'm Kaitlin Reilly, and for the past year, I've curated a weekly roundup of the best health and wellness tips the internet has to offer. My goal is simple: to spotlight small, doable changes anyone can make. That's why we're giving this series a fresh name: Small Steps — because all these changes can add up to a healthier, happier you.
Ready to start your week on the right foot? Check out your local weather forecast and take a peek at your horoscope — then read about the small steps you can take to improve your well-being this week.
Skip ahead
?? Get moving to lower your dementia risk
A study from Fudan University in Shanghai found that people who get moderate to vigorous physical activity — like brisk walking or cycling — are 14% to 40% less likely to develop dementia, stroke, anxiety, depression and sleep disorders. Meanwhile, spending too much time sitting increases the risk of these conditions by 5% to 54%. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week — so be sure to mix in some heart-pumping movement throughout your week.
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But it’s not just about workouts. Avoid sedentary time as much as possible: Get up and move every hour or so, whether that’s stretching at your desk or doing a few jumping jacks while binging Severance. Remember that lazy exercise is still exercise, so move as much as possible throughout the day.
?? Try Icelandic yogurt
You know Greek yogurt — but do you know Icelandic yogurt? It’s called skyr, and it’s sold under brands like Icelandic Provisions and Siggis. (Trader Joe’s also makes its own version!) Like Greek yogurt, skyr is high in protein and has gut-healthy probiotics — and it’s recently become my go-to quick breakfast.
My personal favorite recipe these days is a handful of fresh pomegranate seeds for fiber and antioxidants, pumpkin seeds for healthy fats and a sprinkling of mini chocolate chips for fun. Sometimes it replaces a bowl of ice cream with a squeeze of salted caramel sauce.
?? Reconsider sprouted potatoes
We’ve all been there: you’ve left a bag of potatoes for far too long in the pantry, and when you pull it back out, it’s covered in scary-looking sprouts. You don’t necessarily have to throw these spuds away, however — but you do need to proceed with caution. Sprouts are small, and the potato still firm? You can safely cut off the sprouts and continue eating. But if the potato is soft, wrinkled or the sprouts are long, your best bet is to toss it: sprouts contain glycoalkaloids, a natural toxin, which can cause stomach upset or more serious health issues.
To prevent potatoes from sprouting in the first place, store them in a cool, dark and dry location in a breathable container like a burlap sack. Keep them away from onions, which release ethylene gas, speeding up the sprouting process. Oh, and skip the fridge: while you may assume it will keep your potatoes fresh, it’ll actually just change the flavor.
???????? Strengthen your relationships
One of my favorite videos on TikTok this week came from AJ Dronkers. He shared that for his mother's birthday, he prioritized showing up for her and doing stuff that she loves. It doesn't take money, just attention — and others can learn from him to create stronger bonds and more successful relationships.
Research supports this: The Gottman Institute, founded by relationship experts John Gottman and Julie Schwartz Gottman, emphasizes the importance of recognizing “bids for connection” — small gestures people make to seek attention, affection or support. Responding positively to these bids, whether with an encouraging smile or an enthusiastic “yes” to their interests, strengthens relationships and fosters deeper connections.
Try it yourself: Listen intently to your spouse as they talk about the latest novel they’re reading for their book club, indulge your dad in another round of Scrabble or lean in the next time your friend wants to talk about her latest workplace drama.
?? Get your B12 in
A new study published in the Annals of Neurology found that older adults with lower active B12 levels had slower thinking and more white matter brain lesions, which are linked to dementia. While you can pop a B12 supplement — should your doctor recommend one — there are also plenty of foods that are high in B12, like beef liver, clams, oysters, salmon and tuna.
Vegetarian? Go for milk, yogurt and fortified cereal. Or, try nutritional yeast: this vegan, fiber and protein-rich option is a great dupe for cheese and can be added on top of pasta, popcorn or even kale chips.
?? Tweak your lifestyle
You can’t blame everything on mom and dad: While genetics influence diseases like dementia and breast cancer, lifestyle choices have a far greater impact on slowing biological aging, research published in Nature Medicine found. You don’t have to go as extreme as longevity influencer Bryan Johnson does to slow things down, though: the scientists found that not smoking, sleeping seven to nine hours a night, getting 150 minutes of exercise a week and managing stress have the most impact on how you age.
The good news? Focusing on just one of these factors can improve the others. Start by focusing on your sleep, which can help you feel less irritable and more capable of handling stress, as well as more energized to crush your next workout. And if you’re a smoker? Quit ASAP. Your doctor can help you find the path that works for you, such as nicotine treatments or therapy.
Need help on where to start? Yahoo Life has solutions.
?? Eat 1 green thing a day
This tip comes from a friend of mine, who said that she’s adding more vegetables into her diet by sticking to this rule. Sometimes, that includes grabbing a fistful of spinach from the fridge, while other times it’s replacing her go-to breakfast with one that’s heavier in greens, like avocado toast.
There’s a good reason to get more greens: they’re full of polyphenols, aka antioxidant-rich compounds that reduce inflammation. If you don’t naturally gravitate toward big salads, consider some other ways of sneaking greens in. Add arugula to your sandwiches or wraps, throw chopped kale into soups or pasta sauces or blend spinach into smoothies for a nutrient boost without altering the flavor.
?? Snack on citrus
March 1 marked National Sunkist Citrus Day, which celebrates California citrus fruit — but there’s good reason to eat fruits like oranges, lemons and grapefruits year-round. Not only are they rich in vitamin C, fiber and antioxidants like flavonoids, but research says that eating them may lower risk of certain types of cancer. It may even benefit your mental health: A recent study found that eating citrus is linked with a lower the risk of depression.
You can toss an orange in your lunch bag for a midafternoon snack, but eating citrus whole isn’t the only way to enjoy these fruits. Add mandarins to a salad with arugula and goat cheese, squeeze lemon juice over roasted vegetables and use grapefruit segments in a ceviche. You can even freeze orange slices and blend them with a little condensed milk for an easy sorbet.
?? Cook with canned food
Fresh food has its place, as does frozen — but don’t sleep on canned foods, which are affordable, convenient and still nutritious. Budget-friendly canned beans, for example, pack protein and fiber and don’t require long hours of soaking the way the dried varieties do. And tinned fish — like salmon and sardines — have heart-healthy omega-3s.
Need a quick, healthy meal made with mostly canned foods? A go-to dish for me is Alison Roman’s Spiced Chickpea Stew, which includes shelf-stable ingredients like canned coconut milk, chickpeas, vegetable broth and onion. Or, try a “dense bean salad” — simply toss chickpeas, white beans and some bell peppers with a little olive oil and salt.
More wellness tips:
Wiggle your toes to boost circulation.
Take a cold shower — just 30 seconds under the frigid water may boost your energy.
Make a minty Shamrock Shake dupe — throw in some spinach for a natural green color.
Start your day with a big glass of water to improve digestion.
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