Eat avocado to lower cholesterol, put on antiperspirant before bed and 11 more tips to have a great week
Hello, wellness readers! My name is Kaitlin, and I’m sharing the best health tips from the internet this week.
Thanksgiving is a time when people gather around the table … and the turkey. But what’s the best (and healthiest) way to cook your bird? Read our rundown here — and take note that the Consumer Product Safety Commission is reminding home chefs looking to go the deep-fried route to do so “outside and away from your home or other flammable materials.” And never use a turkey fryer in “an enclosed area like the garage or on the porch.”
Now, how about those sides? Yahoo Life also has tips on how to sneak more protein and fiber into your Thanksgiving meal this year, from cauliflower in your mashed potatoes to charcuterie salad (yes, that’s a thing).
Don’t want any bad weather ruining the festivities? Check out the weather forecast in your ZIP code and, if you are looking toward the stars this week, your horoscope. Here are a few other things you can do to stay happy and healthy this holiday week.
🥑 Eat avocados
Cardiologists are giving avocados the stamp of approval, Parade reports. Studies show that regularly eating avocados can result in lower cholesterol, as well as a lower risk of cardiovascular disease and coronary heart disease, meaning it’s a great addition to most diets. Need some recipe inspo beyond guacamole or the occasional avocado toast? Try adding avocado to your morning smoothie (it offers a creamier consistency) or lunchtime grain bowl, mix it into salad dressing for an extra dose of heart-healthy fats or whip up one of these dishes.
💦 Try applying antiperspirant before bed
Should antiperspirant be part of your nighttime routine? Yes, according to new reporting from the Atlantic, in which experts say swiping or spraying your armpits with deodorant before bed versus in the morning is the best way to curb sweat. (It also turns out that this method is what many of these products recommend in their instructions.) The scientific reason? Antiperspirants work by blocking sweat ducts. Applying the product at night gives it more time to fully absorb because your sweat glands are less active during sleep.
📱 Stop doomscrolling
Do you tend to doomscroll — aka read negative news content — when you’re in a bad mood? It could be creating a harmful feedback loop, according to research published in the journal Nature Human Behaviour. The study found that people with poor mental health sought out negative content online, which worsened their mood overall. While the researchers recommend having content warnings online, you can help yourself by taking intentional breaks from the internet or switching to hope-scrolling. One tip: Delete or log out of any site or social media app that brings you down, and see how long you can go without feeling the urge to sign back in.
👟 Exercise for better brain health
A study published online in the British Journal of Sports Medicine found that high cardiorespiratory fitness — how well your heart and lungs work together to deliver oxygen to your muscles during physical activity — is linked to better brain function and a significantly lower risk of dementia, even among participants with a genetic predisposition for the disease. You can boost your cardiorespiratory fitness by regularly engaging in exercise that gets your heart pumping: Try taking a brisk walk after dinner (which is also great for your digestion!), adding some treadmill time to your gym routine or tackling a tough hike on the weekends.
🛀 Hit the hot tub
Plunging into icy cold water is not for the faint of heart. (Just ask Jelly Roll, who makes it a regular part of his wellness routine.) Now, new research suggests there could be a far warmer way to recover — at least if your goal is to improve your athletic performance. A study presented at the 2024 Integrative Physiology of Exercise conference suggests that soaking in a hot tub after exercise may be better than a cold plunge for maintaining athletic performance. While cold plunges have perks like reducing inflammation, swelling and fatigue, hot baths came out on top for helping athletes do things like jump higher.
😀 Plan something fun on a day you’re dreading
There are a lot of bad days we can’t predict, but some we can. Maybe you’re dreading spending time with your in-laws this Thanksgiving or have a looming dental procedure lined up. When you’re expecting the worst, think of something that will, at least, make you feel better, advises psychologist Peggy Loo, director of Manhattan Therapy Collective. “We often plan ahead for worst-case scenarios but forget to cope ahead,” she tells Yahoo Life. “Brainstorm and put into action steps that promote personal choice or self-care. Planning to meet a friend, ordering takeout instead of cooking [or] clearing out your evening so you have uninterrupted space to decompress are all ways to be proactive when facing a hard day.” In other words, do the hard thing — then have something exciting to take the sting out of it.
🥐 Have a 'little treat'
Another way to salvage a bad day? Grab yourself a “little treat,” financial therapist Lindsay Bryan-Podvin told Self. “Little treats,” as they’re called on social media, are small things that make you feel good — like a fancy latte, baked goods or impulse purchase at the checkout line. These purchases release dopamine, the happiness hormone. “So often, we think about rewards as things that are just for kids and that adults should always do the ‘responsible’ thing,” Bryan-Podvin told Self. “But these little treats can really act as moments of self-care.” Just make sure that these treats fit into your financial goals, and that you’re not replacing quick purchases with what you may really need — like a heart-to-heart with a loved one or just a really great hug.
🔍 Try this hack for finding lost items
Talking to yourself out loud can be a great way to problem-solve — especially for people who regularly misplace things, Gary Lupyan, a psychology professor at the University of Wisconsin-Madison, told Time. For example, if you lost something in your home, saying what you’re looking for out loud (keys, remote, your favorite sweatshirt) can “keep its visual appearance active in your mind as you’re searching,” Lupyan explained, making it more likely for you to spot it.
🧠 Stop worrying about mental decline
Concerned about your memory fading as you age? Worrying so much might actually accelerate the problem, a recent study from Aging & Mental Health found. The research discovered that positive expectations about aging and mental health were linked to less cognitive decline, while anxiety around the topic could worsen memory performance. Our cognition will indeed change as we get older, but instead of stressing out about it, we can focus on brain-healthy habits like regular exercise, good sleep and mental engagement to slow decline and support overall well-being. One fun way to keep your brain sharp? Play Sudoku, which has been linked to better memory function.
💪 Work out with kettlebells
Not sure what to try next at the gym, or thinking of asking Santa for some new equipment for your at-home workouts? Consider picking up kettlebells. New research found that working out with these weights can reduce inflammation and increase muscle strength as we age. Personal trainer Kasey Murphy tells Yahoo Life to start simple: “Making sure you can safely and confidently perform isolated, single-joint movements (like a standing hip hinge or strict shoulder press) with the kettlebell first is a great starting point,” she explains. This lays the foundation for progressing to more advanced moves, like kettlebell swings.
☕ Drink hot cocoa
Many of us turn to high-fat comfort foods when stressed, but doing so can take an extra toll on your heart health. Now, researchers from the University of Birmingham have found that pairing fatty foods with flavanol-rich options — natural compounds found in foods like cocoa and tea that support blood vessel function — may help protect your cardiovascular system during these high-stress times. Consider this permission to make yourself a steaming mug of hot cocoa — just go easy on the whipped cream and marshmallows, as sugar can potentially reduce these benefits.
🙂 Keep things simple
The best way to achieve your goals? Simplify your plans, says a study from the University of Waterloo, which found that people are more drawn to straightforward, reliable actions to complete tasks. Consider this in terms of your exercise routine: Instead of complicating your workout plans with fancy classes, stick to something tried-and-true, like popping on a 20-minute YouTube workout video three times a week, or taking a half-hour walk during your lunch break.
🧍Don't just stand there
We know that too much sedentary time isn’t good for your health, but standing (such as with an elevated desk) may not be the best solution. Research from the University of Turku in Finland found that prolonged standing at work negatively impacted study participants’ blood pressure. The solution? Move more! Aim to walk around after 30 minutes of sitting or standing.
More wellness tips:
Add more polyphenols to your diet — they may improve your brain health
Watch some mindless entertainment when you're stressed and can't sleep
Try red light therapy to improve muscle soreness
Eat more family dinners to connect with your loved ones
