Hello, wellness enthusiasts. My name is Kaitlin and I’m here to share this week’s tips for living your happiest, healthiest life.
Cooler temperatures mean it’s finally safe to take your workout routine outside. Experts spoke to Yahoo Life about their favorite fall workouts, from meditative outdoor yoga to hiking trails, and all the physical and mental health benefits you can reap. Looking to shake things up by taking your fitness routine outside in the fresh air? Bring a buddy for an extra mental health boost.
As always, check the weather in your area and, if you wish, read your horoscope. Then, check out the wellness tips below.
📈 Use regret to your advantage
Do you often reflect on past experiences and think, “What if?” A new study from Temple University says that reframing regrets can reduce your distress. The researchers say that using a “portfolio approach” — focusing on long-term outcomes rather than individual setbacks — can reduce the emotional intensity of regret. Bottom line? Don’t obsess over what you know to be true now. Instead, evaluate your past choices based on the information available to you at the time. This can change the way we think about the outcomes, leading to better decisions in the present — and making us happier overall.
🥛 Drinking soy milk
While almond milk is by far the most popular plant-based milk, there’s a good reason to opt for soy milk next time. A study from the University of Toronto suggests that drinking soy milk instead of cow’s milk can improve heart health by lowering blood pressure and cholesterol levels. While the study was funded by the Soy Nutrition Institute Global and the United Soybean Board, it’s worth noting that unlike alternative milks like nut milks, which are low in satiating protein, soy milk contains about 7 grams per cup. Swapping it out for your morning latte can at least help keep hunger at bay.
🤔 Follow your feeling
Do you struggle with decision-making? You may be happier if you go with your gut instead of overanalyzing every outcome, according to new research published in the journal Emotion. Decisions based on intuition are easier to make, and because they’re more in line with what we really want, we’re more likely to follow through on them, the study authors explained, leading people to feel happier and more satisfied with their choices. While you may want to make a pros and cons list for big decisions, you can also make gut decisions when you can — like deciding where to have lunch or whether to say yes to a social event — to reap the benefits of happiness.
🛌 Take a perfect nap
Experts spoke to Yahoo Life about the tips you need to make the most of your short sleep — without the grogginess. While it’s tempting to fall asleep on the couch in front of the TV, you’re better off scheduling your nap the same way you would your regular sleep routine. That means sleeping in a dark, cool, quiet room — and yes, that may mean going back to bed. Practicing good sleep hygiene, even for naps, can help you avoid feeling groggy when you wake up.
Feel like you don’t have time to take a vacation? It could be making you look older unnecessarily. According to an analysis published in the Journal of Travel Research, traveling can actually slow down your aging process. The researchers attribute the mental and physical health-promoting activities you’re likely doing while traveling—like taking more steps or simply relaxing—to the reason for this slowdown, and even suggest travel therapy as a possible health intervention. But don’t wait for a potential vacation prescription from your doctor: Book that flight or plan that road trip ASAP!
📱Reduce screen time (and become more active!) to be more productive at work
A new study out of Germany says you should put down your smartphone — and lace up your sneakers. According to the new research, study participants who reduced their smartphone time by one hour and increased their physical activity by 30 minutes saw the greatest improvements in mental health, work-life balance, job satisfaction, and motivation. Want to try it for yourself? Spend your lunch break taking a walk — without your phone — and see if you emerge feeling refreshed.
🥂 Reduce your alcohol consumption
The American Association for Cancer Research’s 2024 Cancer Progress Report says that alcohol consumption may be a factor behind a rise in breast and colorectal cancers among people over 50 over the past 60 years. It also says that reducing or eliminating alcohol consumption can reduce the risk of alcohol-related cancers by 8% and the overall cancer risk by 4%. One easy way to curb your drinking is to replace alcoholic drinks with a mocktail (or even sparkling water) after your first drink. Curious about sobriety, but want to drink something a little more interesting? You can try adaptogen drinks instead of alcohol, some of which claim to improve mood, such as by reducing anxiety or increasing energy.
🏃♀️ Increase your activity level in middle age
If you find yourself gaining belly fat as you age, you might wonder if there’s anything you can do about it, especially if your eating habits haven’t changed drastically. According to experts, the best way to prevent stubborn body fat is to exercise more and ramp up the workouts you already do. You don’t have to go all out at the gym every day, though—just make some small adjustments. If you regularly take leisurely walks as part of your routine, try a weighted vest to up the intensity. This can help you burn more calories and work your muscles by adding some resistance.
😌 Stay satisfied
People who are satisfied with their lives may have significantly lower risks of heart-related diseases, including a 56 percent lower risk of heart attack and a 45 percent 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 increase your life satisfaction — like spending time with friends and staying physically active — can help you feel more satisfied overall. Plan a fun activity with your friends once a month, and try to tackle stress with mindfulness exercises, since stress is a major killer of satisfaction.
☕ Think of 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 lower risk of new cardiometabolic multimorbidity, which is having two or more health conditions at the same time, such as heart disease and stroke.
There’s a catch, though: While the researchers found a link, it’s currently unclear whether caffeinated beverages actually have any protective properties — and some research suggests caffeine may have a negative impact on your heart. So what should you watch out for when it comes to caffeine? Make sure you’re not exceeding the Food and Drug Administration’s recommendation of no more than 400 mg of caffeine per day, and pay attention to how caffeine affects your sleep. If you find yourself tossing and turning at night after drinking caffeine, you may want to cut back, since we already know that sleep is a huge contributor to heart health.
🍠 Eat more sweet potatoes
Fall 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. Rich in potassium and vitamin C, the potato can even help maintain healthy blood sugar levels. You can use sweet potatoes as the base for healthy dishes, like a protein-packed sweet potato chili or a unique salad with feta and cranberries.
🥬 Try the MIND diet
Not sure whether the Mediterranean diet or the DASH diet is best for your health? Try the MIND diet, also known as the Mediterranean-DASH Intervention for Neurodegenerative Delay, which combines the best of both worlds. The goal of this eating pattern, which focuses on brain-healthy foods like leafy greens, berries, and beans, is to prevent cognitive problems. A new study found that people who followed the diet for 10 years had a small but significant decrease in their risk of developing these problems. Want to try it for yourself? In addition to loading up on berries and beans, try cutting back on your intake of red meat, butter, and sugary foods, which are severely limited in the diet.
If video calls are draining your energy, there’s a reason: Our brains spend a lot of energy processing nonverbal cues like body language and facial expressions that we don’t experience when we’re meeting in person. Plus, we’re also extra concerned with our appearance, which can further drain us. While you can’t always turn off the camera during a meeting, experts tell Yahoo Life that you can combat this fatigue. First, choose the quietest place to hold your meetings on camera. And if you can’t find a distraction-free zone, opt for a relaxing virtual background so you don’t see anything stimulating behind you on camera.