by Hello, fitness enthusiasts. My name is Kaitlin, and I’m here to share this week’s tips for leading your happiest and healthiest life.
The cooler temperatures mean it’s finally safe to take your exercise routine outside. Experts talked to Yahoo Life about their favorite fall workouts, from outdoor meditation yoga to hitting the hiking trails, and all the physical and mental health benefits you can reap. Do you want to change things up by doing your exercise routine in the fresh air? Bring a friend for an extra mental health boost.
As always, check the weather in your area and, if you’re so inclined, read up on your horoscope. Then check out the fitness tips below.
📈 Use sadness 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 can reduce your regrets. The researchers say that using a “portfolio approach” – where we focus on long-term outcomes rather than individual countermeasures – can reduce the emotional intensity of regret. In short? Don’t beat yourself up about what you now know to be true. Instead, re-evaluate your past choices based on the information available at the time. This can reshape the way we feel about the results, leading to better decisions in the moment – and making us happier overall.
🥛 Drink soy milk
Although almond milk has long been the most popular plant-based milk, there’s good reason to go for soy instead next time. A study from the University of Toronto suggests that consuming soy milk instead of cow’s milk can improve heart health by lowering blood pressure and cholesterol levels. Although the study was paid for by the Global Soy Nutrition Institute and the United Soybean Board, it is worth noting that, unlike alt-milk options such as nut milk, which are low in satiating protein, there are about 7 grams per a cup of soy milk. Swapping it into your morning latte could at least keep hunger at bay.
🤔 Go with your gut
Are you struggling to make decisions? You could be happier if you go with your intuition, as opposed to overanalyzing all the results, according to new research published in the journal Emotion. It’s easier to make decisions based on intuition, and since they feel more aligned with what we really want, we’re more likely to stick with them, the study’s authors explained, making people feel happier and more satisfied with their choices. While you may want to create a list of pros and cons for major decisions, make decisions on the fly whenever possible – for example when deciding where to go for lunch or whether you can attend a social event. say – to achieve the benefits of happiness.
🛌 Take the perfect stairs
Experts talked to Yahoo Life about the tips you need to get the best sleep possible—without the gloom. Although it is tempting to doze off on the couch in front of the TV, you will be better if you set your nap time in the same way you do your normal sleep routine. That means going to sleep in a dark, cool, quiet room – and yes, that might mean going back to bed. Practicing good sleep hygiene, even for naps, can help you avoid feeling groggy when you wake up.
Do you 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 slow down your aging process. The researchers credit the mental and physical activities you will sustain on your trip – such as getting extra steps or resting – as the reason for this delay and even suggest travel therapy as a possible health intervention. Don’t wait for a possible vacation Rx from your doctor, though: Book that flight or plan that road trip ASAP!
📱Cut back on screen time (and be more active!) to be more productive at work
A new study from Germany says you should put down your smartphone – and lace up your sneakers. According to the new research, the biggest improvements in mental health, work-life balance, job satisfaction and motivation were seen in study participants who cut an hour of smartphone time and increased their physical activity by 30 minutes. Want to try it for yourself? Spend your lunch break walking – 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 states that alcohol use may be one factor behind an increase in breast cancer and colorectal cancer rates among people over the age of 50 over the past 60 years. It also states that cutting back on alcohol, or cutting it out altogether, can reduce the risk of alcohol-related cancer by 8% and the overall risk of cancer by 4%. One easy way to curb your drinking is to swap alcoholic drinks for mocktails (or even sparkling water) after your first drink. Sober-strange, but I want to sip something more interesting? You can try adaptogen drinks instead of booze, some of which claim to improve mood, for example 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 midlife, you may wonder if there’s anything to be done – especially if your eating habits haven’t changed much. Experts say the best way to avoid stubborn body fat is to incorporate more activity – and increase the exercises you’re already doing. You don’t have to hit the gym every day, though: Make some small changes. If you regularly go for easy walks as part of your routine, try adding a weighted vest to increase the intensity, which can help you burn more calories and stimulate your muscles by adding resistance .
😌 Stay content
People who feel satisfied with their lives may have significantly lower risks of heart-related disease, 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. Science and Technology of China. If you engage in activities that boost your life satisfaction – such as spending time with friends and staying physically active – you can add more content overall. Plan a fun activity with your friends once a month, and since stress is a big concern, try to combat it with mindfulness practices.
☕ Think about 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 developing new cardiometabolic polydisease, meaning two or more health conditions at the same time , such as heart disease and stroke.
However, there’s a catch: Although the researchers found a link, it’s currently unclear whether caffeinated drinks have protective qualities — and some research says that caffeine can have a negative effect on your heart. What should you keep in mind when it comes to caffeine? Make sure you don’t exceed 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 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 can even help maintain healthy blood sugar levels. You can use sweet potatoes as a base for healthy dishes, such as protein-rich sweet potato chili or a unique feta and raspberry salad.
🥬 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 Generalized Neurological Retardation – which combines the best of both. The goal of this eating pattern, which focuses on brain-healthy foods such as leafy greens, berries and beans, is to avoid cognitive problems, and a new study shows that there was a small but significant reduction in the number of people who followed the diet. food for 10 years. 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 meat, butter and sugary foods, which are very limited in the diet.
If a video zaps your energy, there’s a reason: Our brains spend a ton of energy processing nonverbal cues like body language and facial expressions, something we don’t experience when we’re meeting someone face-to-face. In addition, we also have additional concerns about our own appearance, which may be more than us. While you can’t always go off-camera in a meeting, experts tell Yahoo Life that you can fight this fatigue. First, choose the quietest place possible to have your on-camera meetings – and, if you can’t find a distraction-free area, go for a quiet virtual background so you don’t see anything exciting behind you on camera.
