Hello Yahoo Life Readers! I’m Kaitlin Reilly. Over the past year, we have curated a weekly summary of the best health and wellness tips the internet has to offer. My goal is simple. It’s about spotlighting small, viable changes that anyone can do. That’s why give this series a fresh name: small steps – all of these changes can make you healthier and happier.
Are you ready to start the week with your right foot? Check out your local weather forecast and take a look at the horoscope. Read on for the small steps you can take to improve your happiness this week.
I’ll skip first
Moves to reduce the risk of dementia
a study At the University of Fudan in Shanghai, we found that moderate to active physical activity (such as active walking and cycling) are 14% to 40% less likely to develop dementia, stroke, anxiety, depression, and sleep disorders. On the other hand, if you sit too much time, the risk of these conditions increases by 5% to 54%. Centers for Disease Control and Prevention I recommend it Do at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week. So mix the heart pumping movements throughout the week.
Trustworthy news and daily joys, in your inbox
Look at yourself – Yodel is the go-to source for daily news, entertainment and pleasant stories.
But it’s not just training. Avoid sedentary times whenever possible: wake up and move around every hour. retirement. Please remember that Lazy exercises are still exercising, so move as much as possible throughout the day.
Try Icelandic yogurt
You know Greek yogurt – but do you know Icelandic yogurt? It is called Skyr and is sold under brands such as Icelandic clauses and Siggis. (Trader Joe will also make his own version!) Like Greek yogurt, Skyr is high in protein and has gut healthy probiotics.
My favorite recipes these days are fresh pomegranate seeds for fiber and antioxidants, pumpkin seeds for healthy fats, and spraying mini chocolate chips for fun. You may replace the bowl of ice cream with a squeeze of salted caramel sauce.
Rethinking the sprouted potatoes
We were all there: you left a bag of potatoes in the pantry too long, and when you pull it back, it’s covered in dreadful looking buds. However, you don’t necessarily have to throw away these spuds, but you need to proceed with caution. Are the buds small and the potatoes still solid? You can safely cut off the buds and continue eating them. However, if the potato is soft, wrinkled or long buds, your best bet is to throw it: the bud contains glycoalkaloids, natural toxins, which can cause stomach upsets and more serious health problems.
To prevent potatoes from germinating in the first place, store them in a cool, dark, dry place in a breathable container like a burlap bag. It moves them away from onions that release ethylene gas, speeding up the germination process. Ah, and skip the fridge: you might assume it keeps your potatoes fresh, but it actually only changes the flavor.
Strengthen your relationship
One of my favorite videos on Tiktok this week is AJ Dronkers. He shared it on his mother’s birthday, and he showed up for her and made his priority to do what she loves. It does not need money, just pay attention – and others can learn from him, creating stronger bonds and more successful relationships.
Research supports this: The Gottman Institute, founded by relationship experts John Gottman and Julie Schwartz Gottsman, highlights the importance of recognition “Connection bid” – A small gesture that people make to seek attention, love, or support. We will respond proactively to these bids. Whether it’s a smile of encouragement or a “yes” eager to their interests, it strengthens relationships and promotes deeper connections.
Try it yourself: listen diligently to your spouse as they talk about the latest novel they are reading for their book club, and dull your father into another round of Scrabble or Lean when your friends want to talk about her latest workplace drama.
Get the B12
a New research Published in Annals of Neurology, we found that older people with low active B12 levels were slower to think and had more white matter brain lesions associated with dementia. You can pop B12 supplements, but if your doctor recommends, there are also many foods that are high in B12, such as beef, clams, oysters, salmon, and tuna.
vegetarian? Go to milk, yogurt and fortified cereals. Or try the nutritional yeast: This vegan, fiber and protein-rich option is a perfect dupe for cheese and can be added over pasta, popcorn or kale chips.
Finely adjust your lifestyle
You can’t blame moms and dads for everything: genetics affects diseases like dementia and breast cancer, but lifestyle choices have a much greater impact on slowing biological aging, Natural Medicine Found. You don’t have to go as extreme as longevity influencer Brian Johnson does to slow things down. Scientists have found that not smoking, sleep 7 to 9 hours a night, exercise for 150 minutes a week, and manage stress, affecting your age the most.
Good news? By focusing only on one of these factors, you can improve other factors. Start by focusing on sleep. This helps you feel less sensitive and can handle stress, and will be more energetic to crush your next workout. And if you’re a smoker? Finish as soon as possible. Your doctor can help you find the right path for you, including nicotine treatments and treatments.
Need help where to start? Yahoo Life has a solution.
Eat one green thing a day
This tip comes from a friend of mine. My friend said he’s adding vegetables to his diet by sticking to this rule. Sometimes that involves grabbing a spinach fist from the fridge, but otherwise it is replaced by a green, rich breakfast like avocado toast.
There’s a good reason to get more greens. They are full of polyphenols, compounds rich in antioxidants that reduce inflammation. If you can’t naturally attract a large salad, consider other ways to sneak in the greens. Add arugula to sandwiches or wraps, throw chopped kale into soups or pasta sauce, or blend spinach into smoothies to enhance nutrients without changing the flavor.
Citrus Snacks
March 1st mark National Sunkist Citrus Daycelebrating California citrus fruits, but there are good reasons to eat fruits like oranges, lemons and grapefruit all year round. Not only is it rich in antioxidants like vitamin C, fiber and flavonoids, it says eating them can reduce the risk of certain types of cancer. It may even benefit your mental health: Recently study Eating citrus fruits has been found to be associated with a lower risk of depression.
You can throw oranges into your lunch bag. Add mandarin to arugula and goat cheese salad, squeeze lemon juice over roasted vegetables, and use grapefruit segments with ceviche. You can also freeze the orange slices and mix them with a small amount of condensed milk for a simple sorbet.
I’ll cook with 
Canned food
Fresh food has its place, but frozen, but don’t sleep with affordable, convenient and nutritious canned foods. For example, it’s packed with budget-friendly canned beans and doesn’t require long soaking like dried varieties. Canned fish, like salmon and sardines, have heart-healthy omega-3s.
Do you need a quick, healthy diet made mainly from canned food? It’s a reliable dish for me Allison Roman spice chickpea stewcontains shelf stable ingredients such as canned coconut milk, chickpeas, vegetable soups, and onions. Or try “dense bean salad.” Simply throw in chickpeas, white beans, and peppers with a little olive oil and salt.
More Wellness Tips:
