Hello Yahoo readers! My name is Rachel Grumman Bender and I’ve put together a new round of wellness tips from around the internet to help make your week a little better and healthier.
The beautiful fall leaves are starting to turn, which means it’s the perfect time to get outside and grab a walk to discover the leaves. (I highly recommend playing “It’s Fall” by Nat King Cole while you stroll if you really want to romanticize your life.) Walking in nature has many benefits: it gets your body moving, reduces stress, improves concentration, and sharpens your problem-solving skills.
Want to find the best places across the country to see foliage? My colleague Kaitlin Reilly shared the maps and trackers you will have to capture the fall colors in the United States
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Before you go out, take a look at your local forecast first, and if you are interested, also see what your horoscope has in store for you. Then choose one small thing you can do for a healthier, happier week.
🍝 Dip into leftover pasta for a health benefit
There’s a surprising benefit to eating leftover pasta in your fridge. When cooked pasta cools overnight, some of its starch molecules crystallize, forming a resistant starch that acts like fiber when you digest it, says Jordan Langhough, a registered dietitian and certified personal trainer. Reader Summary. Consuming resistant starch can help maintain stable blood sugar levels, lower cholesterol, and promote regular bowel movements and healthy gut bacteria. This transformation doesn’t just happen with yesterday’s pasta: the same goes for day-old rice and potatoes. So dig through those leftovers: not only will you save more space in your fridge, but you’ll also be doing something good for your body.
🦋 Soothe stress with a “butterfly tap”
Are you feeling stressed? To calm down quickly, practice butterfly tapping: cross your arms over your chest so that each hand touches the opposite shoulder. Then slowly tap each hand, alternating left and right, six times. If you’re in public and it feels weird, tap your foot instead. “Inhale slowly, then tap six more times, slowly left and right,” says Naomi Greenstone, a licensed clinical social worker and somatic therapist. Very simple. The method uses bilateral stimulation, a calming technique used in trauma therapies like EMDR (desensitization and reprocessing by eye movements).
🪑 Straighten up to improve your mood
Sitting upright does more than help prevent back pain. Research links good posture to more self-confidence, higher self-esteem, better mood and better ability to manage stress, reports Very simple. Researchers are still studying why, but sitting up straight can send signals to the brain that can make you feel more confident. You don’t need to maintain a rigid spine to reap the benefits. Aim for a comfortable, supported position that requires little effort to maintain: feet flat on the floor, ears in line with your shoulders, and back pressed against the chair.
⏲️ Check your messages in batches
The barrage of notifications that most people receive throughout the day is not only distracting, but can also take a toll on the mind. Emma Duerden, associate professor of applied psychology at the University of Western Ontario in London, recommends “bundling” communications to help keep things under control. Rather than reacting to every incoming ping, Duerden suggests setting specific times to check your work email (updating your Slack status so your colleagues know), respond to texts, or follow up on social media notifications. Research shows that designating three batches per day can help reduce stress and improve well-being, reports Everyday health.
👣 Do toe lifts
Chances are you’ve heard of calf raises, but don’t forget their close cousin, toe raises. This underrated exercise — which you can do sitting or standing — strengthens the muscles at the front of your shin, which helps prevent falls, reports Time. Start by placing your feet flat on the floor, then lift your toes and the balls of your feet, while keeping your heels on the floor. Lift for one or two seconds, pause, then take two or three seconds to lower your toes back down. Do five to 10 repetitions several times a week.
🍽️ Make heart-healthy winter squash
‘Tis the season to start adding colorful winter squash to your plate. Butternut, acorn and delicata squash are packed with heart-healthy nutrients, including fiber, which helps lower cholesterol, and potassium, which helps offset the effects of sodium on blood pressure, reports Eat well. Winter squash is also rich in the antioxidant beta-carotene, which helps protect blood vessels from damage. Registered dietitian nutritionist Samantha Peterson recommends roasting squash into cubes, pureeing it to give soups a creamy, dairy-free texture, or mixing pureed squash into muffin batter to add more nutrients. Or try one of these recipes.
🧘♀️ Stretch it out when you feel lazy
If your energy is flagging, try dynamic stretching instead of automatically reaching for another cup of coffee (although it’s good for youAlso). Unlike static versions, like a standing hamstring stretch, dynamic stretches keep your body moving. “It keeps you from relaxing so deeply that you’re ready to take a nap, and instead, it gets the blood flowing so your body wakes up,” says Lindsey Benoit O’Connell, a certified meditation teacher. Prevention. Try standing side to side: stand straight and extend one arm above your head, then gently lean toward the opposite side. Straighten and lower your arm, then do the same on the other side. Continue alternating sides several times.
🍎 Relieve stomach upset with applesauce
Plain toast, bananas, and rice are a must-have when you have an upset stomach, but applesauce also deserves a place on the menu. It contains pectin, a soluble fiber that may help fight diarrhea, reports Prevention. Plus, applesauce is hydrating, easy to digest, and provides natural sugar for a little boost of energy when you’re under the weather. Choose an unsweetened variety to avoid added sugar.
Gn Health
