Hello, health enthusiasts! My name is Kaitlin and I’m here to provide some wellness tips to help you live your best life. The holiday week may have passed, but summer is still kicking into high gear — and so is the extreme heat. Before choosing your look, check out our guide on how to dress on hot days. Plus, read about how to have the best month of July, from celebrating the Summer Olympics to getting eye exams. (After all, it is Healthy Vision Month.)
As always, check the weather in your area – and your horoscope, if you wish. So read the health and wellness tips below to keep your summer the best it has ever been.
Practice gratitude
A new study found that older women who felt the most gratitude had a 9% lower risk of death from any cause over three years. Fortunately, gratitude is an easy skill for anyone to practice. Try writing down the things you are grateful for in a gratitude journal every day – this will also help you become more mindful in general.
Eat fruit!
July 11th was National Polyphenol Day — but you should include polyphenols in your diet year-round. Polyphenols are natural compounds found in plants that have the power to potentially reduce the risk of cancer, improve brain health and reduce inflammation. Berries, dark chocolate, green tea, red wine, apples, and nuts like almonds and walnuts contain polyphenols, so you have plenty of opportunities to enjoy these beneficial compounds.
Watch your posture and incorporate micromovements
We know that sitting all day is bad for your health – and sitting in the wrong chair all day, or in the wrong position, can cause a lot of pain. Look for a chair that has good lumbar support, which can help distribute your body weight more evenly – and don’t worry about maintaining a straight position and perfect posture all day, which can cause more pain. Instead, incorporate lots of “micromovements” throughout the day (like crossing and uncrossing your legs or shifting your weight) to stay comfortable.
Do a gut check
Gut health is a hot topic on social media — but in general, experts say we can be overly concerned about the so-called “healing” of our digestive system. According to experts who spoke to Women’s Health, though, there are certain signs that you should do a literal gut check, like frequent bouts of diarrhea, constipation, or bloating. Just be sure to consult your doctor – not your FYP.
Adopt the Atlantic diet
The Mediterranean diet gets a lot of praise, but you can also try the Atlantic diet, which is inspired by the diets of people living in northwestern Spain and Portugal. Although there is a lot of overlap between the Mediterranean diet and the Atlantic diet (they both love olive oil, for example!), the Atlantic diet proposes eating more seafood, dairy products, lean meat and nuts, as well as carbohydrates like potatoes and bread. (The preferred carbohydrate on the Mediterranean diet is pasta.)
Do you have acne? The Mediterranean diet may be your best bet, according to a new study, which found that the diet led to significant reductions in participants’ skin lesions. Researchers think the anti-inflammatory effects of the low-sugar, high-omega-3 diet may be the reason for this.
Try canned fish
This trendy food (which includes sardines, anchovies, and mackerel) is shelf-stable and packed with good-for-you nutrients like B12 and vitamin D, as well as minerals like calcium and selenium. Add some fish to your salad or mix them into a pasta sauce for a rich umami flavor.
There’s a lot of buzz (pun intended) surrounding vibrating plates, with some people claiming that exercising on these platforms can improve bone density and increase muscle strength. Experts say they’re onto something: These plates cause muscles to contract in an attempt to maintain balance, which can make the body work harder overall. Next time you see one of those shake machines at the gym, go up and try some squats or arm circles.
Improve conversation starters
Going to a party where you don’t know anyone? Saba Harouni Lurie, licensed marriage and family therapist, gives helpful tips on how to feel more comfortable starting conversations — like offering help to the host.
Eat more vegetable oils – and less butter
A new study published in Nature Medicine found that swapping saturated animal fats (like butter) for plant-based unsaturated fats (like olive oil, an important component of the Mediterranean diet) can reduce the risk of developing illnesses like cardiovascular disease and type 2 diabetes. Whenever you’re looking for a simple pasta dish, opt for a drizzle of EVOO instead of butter and pasta.
