Try the MIND diet for better brain health, plan a trip to help slow aging — plus other wellness tips we learned this week
Hello, wellness enthusiasts. My name is Kaitlin, and I’m here to share this week’s tips for leading your happiest, healthiest life.
The cooler temperatures mean it’s finally safe to take your exercise routine outside. Experts spoke to Yahoo Life about their favorite fall workouts, from meditative outdoor yoga to hitting the hiking trails, and all the physical and mental health benefits you can gain. Want to change things up by doing your fitness routine in the fresh air? Bring a buddy for an extra mental health boost.
As always, check out the weather in your area and, if you’re so inclined, read up on your horoscope. Then check out the wellness tips below.
?? Use regret to your advantage
Do you often find yourself looking back on past experiences and thinking, “What if?” A new study from Temple University says that reframing regret can lessen your woe. The researchers say that using a “portfolio approach” — where we focus on long-term outcomes rather than individual setbacks — can reduce the emotional intensity of regret. In short? Don’t beat yourself up about what you know to be true now. Instead, reevaluate your past choices based on the information available at the time. This can reshape how we feel about the outcomes, leading to better decisions in the present — and make us happier overall.
?? Drink soy milk
While almond milk is the most popular plant-based milk by far, there’s good reason to go for soy next time around instead. A study from the University of Toronto suggests that consuming soy milk rather than cow’s milk can improve heart health by lowering blood pressure and cholesterol levels. While the study was paid for by the Soy Nutrition Institute Global and the United Soybean Board, it’s worth noting that unlike alt-milk choices such as nut milks, which are low in satiating protein, soy milk has about 7 grams per cup. Swapping it into your morning latte may, at minimum, keep hunger at bay.
?? Go with your gut
Do you struggle to make decisions? You may be happier if you go with your intuition, as opposed to overanalyzing all the outcomes, according to new research published in the journal Emotion. It’s easier to make intuition-based decisions, and since they feel more aligned with what we really want, we’re more likely to follow through with them, the study authors explained, leading people to feeling happier and more satisfied with their choices. While you may want to create a pros and cons list for major decisions, make gut decisions when you can — like when deciding where to go for lunch or whether to say yes to a social event — to reap the happiness benefits.
?? Take the perfect nap
Experts spoke to Yahoo Life about the tips you need to make shortened sleep the best it can be — without the grogginess. While it’s tempting to doze off on the couch in front of the TV, you’ll be better served if you set up your nap time the same way you do your normal sleep routine. That means snoozing in a dark, cool, quiet room — and yes, that may mean getting back into bed. Practicing good sleep hygiene, even for naps, can help you avoid feeling groggy when you wake up.
?? Plan a trip
Feel like you don’t have time to take a vacation? It could be aging you unnecessarily. According to an analysis published in the Journal of Travel Research, taking a trip can actually slow your aging process. The researchers credit the mental and physical health-boosting activities you’re likely to do on your trip — such as getting more steps in or simply relaxing — as the reason for this delay and even suggest travel therapy as a potential health intervention. Don’t wait for a potential vacation Rx from your doctor, though: Book that flight or plan that road trip ASAP!
??Cut back on screen time (and get more active!) to be more productive at work
A new study from Germany says to put down your smartphone — and lace up your sneakers. Per the new research, study participants who cut back on smartphone time by one hour and increased their physical activity by 30 minutes saw the biggest improvements in mental health, work-life balance, work satisfaction and motivation. Want to try it for yourself? Spend your lunch break taking a walk — without your phone — and see if you come back refreshed.
?? Reduce your alcohol intake
The 2024 Cancer Progress Report from the American Association for Cancer Research says alcohol use may be one factor behind an uptick in breast cancer and colorectal cancer rates among people over age 50 over the last 60 years. It also states that cutting back on alcohol, or cutting it out entirely, can lower the risk of alcohol-related cancers by 8% and overall cancer risk by 4%. One easy way to curb your drinking is to swap out alcoholic beverages for a mocktail (or even sparkling water) after your first drink. Sober-curious, but want to sip something more interesting? You can try adaptogen drinks in place of booze, some of which claim to improve mood, such as by reducing anxiety or boosting energy.
???♀? Ramp up your activity level in middle age
If you’re noticing belly fat creeping up on you in middle age, you may wonder if there’s anything to be done — especially if there hasn’t been a major shift in your eating habits. Experts say that the best way to avoid stubborn body fat is to incorporate more activity — and ramp up the workouts you are already doing. You don’t have to knock yourself out in the gym daily, though: Just make some small tweaks. If you regularly go on leisurely walks as part of your routine, try adding a weighted vest to increase the intensity, which can help you burn more calories and also engage your muscles by adding in a bit of resistance.
?? Stay content
People who feel content with their lives may experience significantly lower risks of heart-related diseases, including a 56% lower risk of heart attack and a 45% lower risk of stroke, according to a new analysis of data from the Stroke Center at the University of Science and Technology of China. Engaging in activities that boost your life satisfaction — such as spending time with friends and staying physically active — can help make you more content overall. Plan a fun activity with your pals once a month, and, since stress is a big killer of contentment, try to tackle it with mindfulness practices.
? Consider coffee
An observational study may make you feel better about your caffeine habit. The research found that people who drank about three cups of coffee or tea a day had a reduced risk of new onset cardiometabolic multimorbidity, meaning two or more health conditions at once, such as heart disease and stroke.
However, there’s a catch here: While the researchers did find a connection, it’s unclear at the moment if caffeinated beverages actually have protective qualities — and some research says caffeine could negatively impact your heart. What should you keep in mind when it comes to caffeine? Make sure you don’t go over the Food and Drug Administration recommendations of no more than 400 mg of caffeine per day and pay attention to how caffeine impacts your sleep. If you find yourself tossing and turning at night after drinking caffeine, you may want to cut back on it, as we already know that sleep is a huge contributor to our heart health.
?? Eat more sweet potatoes
Autumn is in full swing, and with it comes seasonal fruits and vegetables to add to your plate. One you should consider? The humble sweet potato. The spud is rich in potassium and vitamin C, and it can even help maintain healthy blood sugar levels. You can use sweet potatoes as the base for healthy dishes, such as a protein-rich sweet potato chili or a unique salad topped with feta and cranberries.
?? Try the MIND diet
Confused about whether the Mediterranean diet or the DASH diet is best for your health? Try the MIND diet — aka the Mediterranean-DASH Intervention for Neurodegenerative Delay — which combines the best of both. The goal of this eating pattern, which focuses on brain-healthy foods like leafy greens, berries and beans, is to avoid cognitive problems, and a new study shows that those who followed the diet for 10 years had a small but significant decrease in the risk of developing these issues. Want to try it for yourself? In addition to piling on the berries and beans, aim to reduce your intake of red meats, butter and sugary foods, which are very limited on the diet.
????? Avoid Zoom fatigue
If video calls zap your energy, there’s a reason: Our brains spend a ton of energy processing nonverbal cues like body language and facial expressions, which we don’t experience when we’re meeting with someone face-to-face. Plus, we’re also extra concerned about our own appearance, which can further drain us. While you can’t always go camera-off in a meeting, experts tell Yahoo Life you can combat this fatigue. First, choose the calmest place possible to have your on-camera meetings — and, if you’re unable to find a distraction-free zone, go for a relaxing virtual background so you don’t see anything stimulating behind you on camera.