Hello, fellow healthy living enthusiasts. My name is Kaitlin, and I’m here this week to share my tips for living your happiest, healthiest life.
Cooler weather means it’s finally safe to take your workout routine outside. Experts spoke with Yahoo Life about their favorite fall workouts, from meditative outdoor yoga to hitting the trails to all the physical and mental health benefits you can reap. Looking to switch things up by taking your fitness routine outdoors? Grab a friend for an extra mental health boost.
As always, check the weather in your area and read your horoscope if you like. Then check out the health tips below.
📈 Use regret to your advantage
Do you often find yourself looking back on past experiences and wondering, “What if?” A new study from Temple University suggests that reframing regret can reduce your distress. The researchers say that using a “portfolio approach,” where we focus on long-term outcomes rather than individual setbacks, can reduce the emotional intensity of regret. In short? Don’t beat yourself up about things you now know were right. Instead, reevaluate your past choices based on the information available to you at the time. This can reframe how we feel about outcomes, which can lead to better decisions in the moment and happier overall.
🥛 Drink 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 substituting soy milk for cow’s milk may improve heart health by lowering blood pressure and cholesterol levels. While the study was funded by the Soybean Nutrition Institute Global and the United Soybean Board, it’s worth noting that soy milk has about 7 grams per cup, unlike alternative milk options like nut milks, which are lower in satiety protein. Adding it to your morning latte can at least curb your hunger.
🤔 Trust your instincts
Are you having trouble making decisions? A new study published in the journal Emotion suggests that you may be happier if you follow your gut feeling instead of overanalyzing all the outcomes. The study authors explained that it’s easier to make decisions based on intuition and that we’re more likely to follow through on decisions because they’re more in line with what we really want, which leads to people feeling happier and more satisfied with their choices. You may want to make a pros and cons list for big decisions, but to reap the benefits of happiness, make gut decisions whenever possible—for example, when deciding where to go for lunch or whether to say yes to a social event.
🛌 Take a perfect nap
Experts spoke with Yahoo Life about the tips you need to make your shortened sleep the best it can be — without the grogginess. While it may be tempting to fall asleep on the couch in front of the TV, you’ll be better served if you set your bedtime the same way you set your normal sleep routine. That means taking a nap in a dark, cool, quiet room — and yes, that could 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 aging you unnecessarily. According to an analysis published in the Journal of Travel Research , traveling can actually slow down the aging process. The researchers attribute this delay to the mental and physical health-boosting activities you’re likely to do on your trip (like walking more or just relaxing), and even suggest travel therapy as a potential health intervention. But don’t wait for your doctor to prescribe a possible vacation: Book that flight or plan that trip as soon as possible!
📱Reduce screen time (and be more active!) to be more productive at work
Put down your smartphone and lace up your sneakers, says a new study from Germany. According to the new research, study participants who reduced their smartphone time by an hour and increased their physical activity by 30 minutes saw the biggest improvements in mental health, work-life balance, job satisfaction, and motivation. Want to try it out for yourself? Spend your lunch break taking a walk — sans your phone — and see if you come back refreshed.
🥂 Reduce your alcohol intake
The American Association for Cancer Research’s 2024 Cancer Progress Report says alcohol use may be one factor behind the increase in breast and colorectal cancer rates in people over the age of 50 over the past 60 years. It also notes that reducing or eliminating alcohol can reduce the risk of alcohol-related cancer by 8% and the overall risk of cancer by 4%. An easy way to cut back on drinking is to swap alcoholic drinks for a mocktail (or even sparkling water) after your first drink. Keen on staying sober but wanting to sip something more interesting? Instead of booze, try adaptogen drinks, which claim to improve mood by reducing anxiety or boosting energy.
🏃♀️ Increase your activity level in middle age
If you’re noticing your belly fat increasing in middle age, you may be wondering if there’s anything you can do—especially if you haven’t made any major changes to your eating habits. Experts say the best way to ward off stubborn body fat is to get more activity and increase the amount of exercise you already do. But you don’t have to hit the gym every day: Just make a few small changes. If you’re already taking a slow walk, try adding a weighted vest to increase the intensity; this can help you burn more calories and work your muscles by adding some resistance.
😌 Be satisfied
According to a new analysis of data from the Stroke Center at the University of Science and Technology of China, people who are happy with their lives may have a significantly lower risk of heart-related diseases, including a 56% lower risk of heart attack and a 45% lower risk of stroke. Engaging in activities that increase your life satisfaction, such as spending time with friends and staying physically active, can help you feel happier overall. Plan a fun activity with friends once a month, and since stress is a major killer of happiness, try coping 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 new-onset cardiometabolic multimorbidity, meaning two or more health problems at the same time, such as heart disease and stroke.
But there’s a catch: While researchers have found a link, it’s currently unclear whether caffeinated beverages actually have protective properties — and some studies suggest caffeine may negatively impact your heart. What should you keep in mind 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 after a night of caffeine, you may want to consider cutting back on caffeine, as we already know that sleep is a big contributor to heart health.
🍠 Eat more sweet potatoes
Fall is in full swing, and with it comes seasonal fruits and vegetables that you can add to your plate. One to consider? The humble sweet potato. Potatoes are rich in potassium and vitamin C, and may even help maintain healthy blood sugar levels. Use sweet potatoes as the base for healthy dishes, like a protein-rich sweet potato chili or a unique salad topped with feta and cranberries.
🥬 Try the MIND diet
Confused about which is better for your health, the Mediterranean or the DASH diet? Try the MIND diet, which combines the best of both worlds — also known as the Mediterranean-DASH Intervention for Neurodegenerative Delay. Focusing on brain-healthy foods like leafy greens, fruits, and beans, this eating pattern aims to avoid cognitive problems, and a new study suggests that those who followed the diet for 10 years had a small but significant reduction in their risk of developing these problems. Want to try it for yourself? In addition to packing in fruits and beans, aim to reduce your intake of red meat, butter, and sugary foods, which are very limited in the diet.
If video calls are draining your energy, there’s a reason for that: Our brains use up a ton of energy processing nonverbal cues like body language and facial expressions that we don’t experience when we meet with someone in person. We’re also extra concerned about our own appearance, and that can drain us even more. While you can’t always turn off your camera in a meeting, experts tell Yahoo Life that you can combat this fatigue. First, choose the quietest possible place to hold your on-camera meetings, and if you can’t find any distractions, choose a relaxing virtual background so that you don’t see anything stimulating behind you on camera.