Hello, health enthusiasts! I’m here to share some of the best wellness tips circulating on the internet this week.
You might have heard about the Mediterranean diet being one of the top eating plans out there, largely because of its nutrient-dense staples like olive oil, wild-caught salmon, nuts, and seasonal vegetables. However, with grocery prices soaring these days, many could feel this diet is out of their financial reach. I mean, salmon and walnuts can be pricey, right? This week, dietitian Lauren Manaker discussed the costs associated with following the Mediterranean diet and offered some insights on maintaining this eating pattern without breaking the bank.
One straightforward suggestion? Consider swapping fresh fish for canned options, like omega-3 rich salmon and sardines. Not only are canned varieties often less expensive, but they also have a longer shelf life—no more worrying about whether you forgot about that fresh fish in the back of your fridge.
Another way to save money while still getting essential nutrients is to enjoy frozen vegetables instead of fresh ones. Since these are frozen at peak nutrition, you can feel good about getting those vitamins and minerals while saving some cash.
If you want to take it a step further, think about starting an herb garden. Growing your own herbs can enhance the flavors of Mediterranean dishes without the need for frequent grocery trips.
As you plan your week ahead, check your local weather forecast, and maybe even glance at your horoscope if you’re into that sort of thing. Then, choose one small thing you’d like to do this week to boost your well-being. Here are a few ideas.
🚰 Drink water earlier in the day
There are several compelling reasons to drink more water earlier, as experts suggest. Since we lose hydration overnight from breathing and sweating, starting your day with a glass helps to restore those levels, which can enhance energy and concentration. And being well-hydrated can help with digestion and may even reduce calorie intake during your next meal. Plus, drinking more in the morning means you’re less likely to wake up to use the bathroom at night, which can interrupt your sleep.
🚶 Take a power walk
Elevate your walking routine by engaging in a power walk—basically, walking at your quickest pace. You’ll get the cardiovascular benefits you want, such as improved heart and lung health, better blood pressure management, burning extra calories, and lifting your mood—all in less time. Experts suggest pushing yourself to around a 7 out of 10 on the exertion scale, ideally maintaining this pace for at least 30 minutes. Don’t forget to use your arms and engage your core to enhance your stride!
🧃 Pick this juice
While juice can sometimes mislead consumers into thinking they’re being healthy, many options available are laden with sugar. If you do decide to grab juice, aim for 100% versions, as these are the most nutrient-rich. Juices made from pomegranate, beet, or low-sodium vegetable options are excellent choices; they’re packed with antioxidants. For those who struggle with sleep, tart cherry juice—which has sleep-inducing properties—can be a good post-workout drink as it helps reduce muscle soreness.
🚿 Shower right after you work out
It might seem fine to skip a post-workout shower, especially if you’re working from home or heading somewhere casual. But experts recommend rinsing off quickly to prevent odors and skin issues like acne or irritation. After exercising, opt for gentle products, as your skin can be sensitive from increased blood flow. While exfoliating can be beneficial, you should avoid it immediately after a tough workout.
🫒 Buy olive oil in this container
Olive oil is rich in heart-healthy fats and is even associated with brain health and reduced joint pain. For best results and longer shelf life, choose olive oil in dark glass bottles instead of plastic. Glass prevents oxygen from spoiling the oil faster and keeps it from interacting with chemicals that could affect its flavor. Plus, dark glass protects the oil from UV light, which is a nice bonus for the aesthetics of your kitchen!
🍷 Pass on alcohol to keep your blood pressure in check
The American Heart Association has updated its recommendations and now advises avoiding alcohol for heart health. Although prior thoughts on alcohol’s effects were mixed, they’ve found that regular intake tends to have more risks than benefits. Alcohol consumption can cause blood vessels to constrict, leading to elevated blood pressure. So next time you’re at an event, consider opting for a fun mocktail instead or interspersing your drinks with water.
🧽 Exfoliate the right way
Exfoliation can be great for skin health by removing dead cells and boosting product absorption. But overdoing it can backfire, leading to dryness and irritation. Experts suggest exfoliating once or twice a week for sensitive or dry skin, while oily skin can handle a bit more, around two to three times a week. Always be gentle and remember to moisturize afterward, especially at night when your skin can recover.
☀️ Get more vitamin D to support your immune system
If you’re looking to avoid catching colds this summer, you might think boosting your vitamin C intake is the way to go. However, experts emphasize that vitamin D also plays a crucial role, helping produce antibodies. Most people don’t get enough of it, and while sunlight is a great source, foods like fatty fish, mushrooms, and fortified cereals can help, too.
🥔 Stop storing potatoes in the fridge
Some produce thrives in the fridge, but potatoes do not. Keeping them cold can actually convert starches to sugar, changing their flavor and texture. Additionally, cooking extra sugars at high temperatures can generate acrylamide, which isn’t good. Instead, store your potatoes in a cool, dark, and dry place to keep them fresh and to slow down sprouting.
