Deep clean your cutting boards, sip sparkling water and eat macadamia nuts — plus 7 more health tips to help you have a great week
Hello, health and wellness readers! My name is Kaitlin Reilly and I am sharing the internet’s best tips for living your best life.
I spent the weekend at the Don’t Die summit, hosted by tech entrepreneur and longevity guru Bryan Johnson. The purpose of the Los Angeles-based event was to learn as much about the death-defying strategies Johnson — who proclaims to be the most-tracked man in the world — incorporates into his own life on his quest to have the best biomarkers of all time.
While I won’t be doing any of the experimental treatments Johnson does in his Netflix documentary Don’t Die: The Man Who Wants to Live Forever, the summit did outline his core principles of wellness — and I can get on board with them. Johnson recommends sleeping well, exercising one hour daily, eating a nutrient-rich, plant-forward diet and building community. (The event even started with a morning rave to bond the Don’t Die enthusiasts.)
Before we dive in, check your local weather and view your horoscope if you are seeking an astrological road map for the week. Then read these wellness tips below.
🍽️ Clean your cutting boards and countertops to avoid norovirus
The norovirus, aka the stomach flu, is on the rise this winter. Washing your hands thoroughly is one way to avoid it (hand sanitizer won’t work on this particularly nasty bug), and cleaning your home properly also helps. The Centers for Disease Control and Prevention also recommends routinely cleaning and sanitizing kitchen utensils, cutting boards, counters and surfaces. The CDC says that this is especially important after handling shellfish. Chef Bailey Ruskus shared a video on how to deep clean cutting boards, and recommends having two on hand, one for produce and one for meats, to avoid cross-contamination.
The Environmental Protection Agency has issued a list of products that kill norovirus, and you should use them on high-touch points like your kitchen and bathroom — especially if you have people over your home often, who may unintentionally spread the virus.
🫧 Drink fizzy water
An analysis published in BMJ Nutrition Prevention & Health found that drinking sparkling water may aid with weight loss thanks to its ability to boost glucose metabolism and curb hunger. While fizzy water may give you a slight leg-up on losing weight, the study’s authors stress that exercise and a healthy diet are still the most important factors to losing weight.
One thing that drinking sparkling water may do, however, is encourage you to drink more water overall — especially if you’re not such a big fan of the plain stuff. Getting more water, sparkling or otherwise, can keep you hydrated, support digestion and help control appetite.
🌰 Eat macadamia nuts
One of the things I learned at the Don’t Die summit was that macadamia nuts — one of Johnson’s favorite nuts, included in his morning pudding — are delicious. They’re also good for you; not only are they packed with minerals like manganese and thiamine, studies also show they may reduce risk of cardiovascular disease. Toss some in your oatmeal or salads, or grab a few for an on-the-go snack.
🧤 Stay warm and cozy
There’s record-breaking cold in many parts of the U.S. right now, so if you’re feeling the chill, you may want some tips on how to stay warm if you’re headed outdoors. The key is to layer your clothes — that includes a base layer made with wicking fabrics like merino wool — and make sure you head out with accessories like a hat, gloves and scarf to cover up vulnerable areas.
If you’re staying inside and cranking up the heat, you can avoid that congested feeling you may get from the dust kicking up by ensuring your heating system filters are clean. Using a humidifier also helps combat the scratchy throat you may feel from the warm air.
🥝 Make a healthy midnight snack
Stomach grumbling late at night? Dietitians tells Yahoo Life that there are late-snack options that won’t ruin your sleep. Go for Greek yogurt, which is rich in protein and sleep-promoting magnesium, or a handful of nuts, which contain tryptophan, a precursor to melatonin that lets your body know it’s time to sleep. In the mood for something fresh? Peel a kiwi: Some studies say the fruit can improve sleep duration and quality.
🧘♀️ Consider doing less
No idea what hurkle-durkling is? Allow us to explain: Hurkle-durkling is a 19th century Scottish term that means, essentially, to lounge in bed, specifically when you could (or should) be doing other things. While you can’t hurkle-durkle your life away, it’s a nice reminder that resting is important: Science says taking a break from the go, go, go of life fights chronic stress, which negatively impacts your health. Rest is also good for your brain: It fosters creativity, helps you process your emotions and improves focus.
👫 Be social during the week
Do you save all your fun time for Saturday and Sunday? Trying make some weekday plans with friends instead. Experts tell HuffPost that spending time with others boosts your mood and decreases feelings of loneliness, which is a good reason not to push off socializing until you have a whole day free. If you struggle to find friends who can get together during the weekday, you can get some social time by signing up for a post-work activity. Run club, anyone?
🍒 Try a protein-packed smoothie...
You need to eat protein to build and maintain muscle, but there are good reasons to have a protein-rich breakfast specifically, from stabilizing your blood sugar levels to keeping you feeling full for longer. One breakfast recommendation from EatingWell is their Anti-Inflammatory Cherry-Spinach Smoothie, which contains 17 grams of protein and has tart cherries, which can help reduce inflammation in the brain. Smoothies are a win for people with busy mornings, as you can pre-prep the ingredients and throw them together right before dashing out the door — and they’re also customizable, meaning you can swap out fruits or vegetables as needed.
🥪 …and this protein-packed sandwich for lunch
Want a lunch that won’t leave you feeling sluggish? Eating Well recommends trying their tuna and chickpea salad sandwich recipe, which contains oodles of gut-healthy fiber and protein. This customizable sandwich (it’s your choice how much sriracha you prefer, if any) contains heart- and brain-supporting omega-3s — something most Americans need more of — from the tuna, along with chickpeas that provide iron and magnesium.
🧼 Clean your yoga mat
Yoga is great for your health — it can reduce stress and improve strength, flexibility and balance, which is especially important as you age. One thing you shouldn’t forget after you leave Savasana, however, is to properly clean your yoga mat after class. Experts told Yahoo Life that warts, athletes' foot and bacterial skin infections like folliculitis or impetigo can come from a dirty mat, and even if you’re the only one using it, your mat may pick up viruses left on the floor by a previous practitioner. Clean your yoga mat with approved cleaners or wipes after each use to remove dirt and bacteria, and do a more thorough wash monthly with mild soap and water.
More wellness tips:
Cut back on red meat — doing so could lower your dementia risk
Sip elderberry juice for better gut health
Skip your oven and use an air fryer for better-quality air in your home
Have a salmon, avocado and olive oil salad, which can help boost your longevity
