If you’re looking for ways to stay on track, consider enlisting a friend for accountability, reflecting on the progress you’ve made, or celebrating even small achievements.
Whether you’re planning a brisk walk outdoors or opting for a workout at the gym, here are some wellness tips to help you boost your health and well-being throughout the week.
1. Start Your Day with Coffee
If you love your morning coffee, good news: Research published in the European Heart Journal found that drinking coffee in the morning can lower your risk of mortality. Coffee lovers, rejoice — studies suggest it might even lower your risk for certain types of cancers. So go ahead and enjoy your cup of joe, but remember, moderation is key!
2. Sip on Elderberry Juice for Extra Benefits
Elderberries have long been known for their immune-boosting properties, but new research from Washington State University reveals that elderberry juice may offer more benefits than just fighting colds. A small study published in Nutrients showed that drinking 12 ounces of elderberry juice daily for a week helped improve gut health, regulate blood sugar, and promote fat burning in overweight adults. If you’re thinking of trying it, be sure to consult your healthcare provider first.
3. Give Peas a New Twist
Green peas are a powerhouse of plant-based protein, fiber, and essential vitamins. But if you’ve been boiling them to little fanfare, try sautéing them instead. Adding a bit of butter or your favorite spices will bring out their flavor and turn this vegetable into a tasty side dish.
4. Boost Your NEAT (Non-Exercise Activity Thermogenesis)
NEAT includes all the movement you do throughout the day that’s not part of formal exercise. It’s a simple way to burn more calories without hitting the gym. Try parking farther away, taking the stairs, or pacing around while on the phone — these small habits can add up and help manage weight while breaking up long periods of sitting.
5. Add More Beans to Your Diet
Beans are a nutritional powerhouse, and their benefits go beyond just keeping you full. They help regulate cholesterol and blood sugar levels, promote digestive health, and provide a rich source of plant-based protein. Add them to soups, salads, or even snack on edamame for a healthy protein boost.
6. Take a Break from Social Media
Too much social media can leave you feeling irritable and frustrated. Studies published in JAMA Network Open found that heavy social media use is linked to increased feelings of anger and annoyance. Try reducing your screen time or replacing scrolling with phone calls to friends for more meaningful connections.
7. Set Long-Term Exercise Goals
With the start of the year, many people flock to the gym with ambitious fitness goals. To stay motivated, set a longer-term goal, such as running a 5K or participating in a fitness challenge. Focus on progress rather than perfection — and don’t forget to break down your big goals into smaller, achievable milestones.
8. Wear Shoes While Cooking
Walking barefoot at home can be great for your feet, but when cooking, it’s best to slip on a pair of comfortable shoes. Standing for long periods without proper support can strain your feet. Protect your feet and stay comfortable while preparing meals.
9. Support Your Gut Health with Fiber
Fiber is essential for maintaining a healthy gut. According to a recent study in Nature Microbiology, fiber-rich foods like vegetables, beans, and whole grains promote beneficial bacteria that prevent infections and boost immunity. Include more of these foods in your diet to keep your gut and overall health in check.
10. Relieve Neck Tension with This Simple Exercise
Spending too much time at a desk can lead to neck pain. Try this simple exercise: Interlace your fingers behind your head, gently tuck your chin toward your chest, and hold for 10 seconds. Repeat five times. It’s an easy way to stretch and strengthen your neck muscles.
11. Keep a Drinking Journal
If you’re mindful about cutting back on alcohol, keeping a journal can help you track your habits. Write down when you drink, how much, and how it makes you feel. This awareness can help you make informed decisions about your health and well-being.
12. Learn a New Language — and Sleep on It
Learning a new language can be tough, but research shows that getting a good night’s sleep can help you retain what you’ve learned. In a study from the University of South Australia, participants who slept after studying a new language performed significantly better. So, perhaps a little Duolingo before bed is just what you need to master that new language!
13. Prioritize Socializing for Better Health
Loneliness can have a negative impact on both mental and physical health. Studies have shown that social isolation can increase inflammation and risk factors for heart disease, stroke, and even early death. Take time to connect with friends or family, whether by volunteering or simply striking up a conversation with a familiar face. Your health will thank you.
14. Drink Milk for Colorectal Cancer Protection
Drinking a glass of milk daily may reduce the risk of colorectal cancer, according to a study from the University of Oxford. If you’re not a fan of milk, you can still reap the benefits by consuming other calcium-rich foods, such as leafy greens, yogurt, or fortified non-dairy milks.
Read more:
- Study Finds Cardiorespiratory Fitness Key To Long-Term Health, Not Just Weight Loss
- Nutritionists Urge People Over 50 To Embrace These Foods For Better Health
- The 6 Best Vitamins For Men To Fight Fatigue
