{"id":340266,"date":"2026-03-15T09:45:07","date_gmt":"2026-03-15T09:45:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/340266\/"},"modified":"2026-03-15T09:45:07","modified_gmt":"2026-03-15T09:45:07","slug":"try-the-71-sleep-rule-send-birthday-cards-in-batches-and-dont-skip-salmon-skin-plus-7-more-health-tips-to-help-you-have-a-great-week","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/340266\/","title":{"rendered":"Try the 7:1 sleep rule, send birthday cards in batches and don\u2019t skip salmon skin \u2014 plus 7 more health tips to help you have a great week"},"content":{"rendered":"

Hi, Yahoo readers! My name is Rachel Grumman Bender, and I\u2019m here with your weekly wellness tips to make your lives a bit healthier and happier. First things first: Before you dive into your inbox, take a slow, deep breath. If you\u2019ve ever caught yourself feeling a bit tense and barely breathing while staring at your screen, you might be experiencing \u201cemail apnea<\/a>.\u201d<\/p>\n

Coined by technology wellness expert Linda Stone, the term describes the unconscious habit of holding your breath or breathing shallowly while reading and responding to emails, Slack messages or texts, reports Yahoo contributor Mikaela Conley. The stress-related breathing pattern that can kick in when you\u2019re overloaded or intensely focused \u2014 and, over time, it can impact your health and leave you feeling drained.<\/p>\n

While you can\u2019t stop the daily barrage of emails coming your way, you can change how your body responds to them. Simple resets throughout the day, like taking a deep breath before checking email and stepping away for short breaks, can help counter shallow breathing (or straight up holding your breath) and keep you calm.<\/p>\n

Before you head outside for some fresh air, check your local forecast<\/a>. And while you\u2019re at it, why not see what your horoscope<\/a> has in store for you? Then choose \u201cone small thing<\/a>\u201d for a healthier and happier week ahead.<\/p>\n

\ud83d\udc65 Get a creativity buddy<\/p>\n

Most things are better with a buddy \u2014 from working out to doing mundane chores<\/a> \u2014 and creative projects are no exception. In her NoomaLooma newsletter<\/a>, writer Piera Gelardi, author of The Playful Way<\/a>, shares that writing can be lonely and filled with self-doubt, but she\u2019s found that having a small circle of peers to swap advice and give encouragement can be a lifesaver. But you don\u2019t need to be a writer to benefit from a creative crew. Start a small group chat or just find one friend or coworker who shares a common interest with you \u2014 whether it\u2019s painting, baking, playing piano, knitting, you name it \u2014 and check in regularly for inspiration, troubleshooting and a morale boost.<\/p>\n

\ud83d\ude34 Follow the 7:1 sleep rule<\/p>\n

Sure, routines can seem a bit boring, but when it comes to sleep, they can really pay off. That\u2019s the philosophy behind the 7:1 sleep rule (aka \u201cthe 60-minute bedtime rule\u201d): Choose a consistent one-hour bedtime window \u2014 say, between 10 and 11 p.m. every night \u2014 and get at least seven hours of sleep, five nights per week or more. According to Dr. Martin Hopp, medical director at Daybreak, where he treats sleep apnea, recent research shows that sticking with this routine is \u201cassociated with living approximately two to four years longer.” Dr. William Lu, medical director of Dreem Health, tells Tom\u2019s Guide<\/a> that going to bed at different times each night can disrupt your body\u2019s circadian cycle, while following the 7:1 sleep rule helps by \u201creducing large changes in your schedule.\u201d<\/p>\n

\ud83d\udc8a Keep taking your daily multivitamin<\/p>\n

For years, there\u2019s been a debate<\/a> over whether most people need to take a multivitamin. Now a new study published in Nature Medicine<\/a> offers a point in the supplement\u2019s favor: It may slow down the aging process. The study found that taking a daily multivitamin for two years slowed older adults\u2019 biological aging \u2014 the age of cells and tissues based on DNA markers \u2014 by about four months, compared to those taking a placebo. (Full disclosure: The supplements were provided by Haleon, the makers of Centrum Silver, and the company partially funded the study.) Still, this isn\u2019t a blanket recommendation to start popping these pills. \u201cThis is not to say that if you aren\u2019t taking a multivitamin that you must start taking a multivitamin,\u201d Howard Sesso, the study\u2019s senior author and the associate director of preventive medicine at Brigham and Women\u2019s Hospital and Harvard Medical School, tells NBC News<\/a>, noting the decision should be made with your health care provider. More research is needed, but Sesso says, if you\u2019re already taking a multivitamin, \u201cthere\u2019s no reason to stop.\u201d<\/p>\n

\ud83d\udc8c Send birthday cards in batches<\/p>\n

If you\u2019re one of the few people (like me) who still send birthday cards via snail mail but sometimes find yourself scrambling to get the cards sent out on time, then this one\u2019s for you: A.A. Ford, aka Amber and Adam Ford of A.A. Ford Interiors, posted a solution on their Substack<\/a>: \u201cI drop birthday cards in the mail at the beginning of each month for everyone with a birthday that month. Takes 20 minutes. Feels elite. Highly recommend.\u201d With 2,000 likes, the post is clearly resonating. One person commented: \u201cI\u2019m forever feeling like I\u2019m up against the clock to get a birthday card out on time, but sending them further in advance like this could help alleviate that feeling!\u201d Bonus: Dropping a card in the mail is a small way to stay connected to others, which is good for your health too.<\/p>\n

\ud83d\udc1f Don\u2019t skip eating the salmon skin<\/p>\n

Salmon skin is often the first thing people peel off and toss (guilty) \u2014 but that also means throwing away some seriously valuable nutrients. Nutrition experts say that salmon skin is safe to eat and is loaded with healthy fats that boost the fish\u2019s already impressive health perks. “Salmon skin is not only edible but also contains higher concentrations of those helpful omega-3 fatty acids,” Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, tells USA Today<\/a>.<\/p>\n

\ud83e\uddbb Wear hearing aids (if you need them) to help prevent dementia<\/p>\n

Your hearing matters even more than you might think. In a recent video, Dr. Stephanie Rogers, who is board-certified in geriatrics and internal medicine, shared that hearing loss is the No. 1 modifiable risk factor for dementia, accounting for 7% of cases. But wearing a hearing aid, when needed, can make a big difference. Rogers says the device can slow cognitive decline by 48% in high-risk older adults. Experts are still trying to understand why, but there are some theories<\/a>: Hearing loss means the brain processes less information, so it can atrophy from the lack of stimulation. Serious hearing loss can also be socially isolating, which is a risk factor for dementia. \u201cIf you or a loved one has untreated hearing loss, this is your sign to get it checked,\u201d Rogers wrote on her Instagram.<\/p>\n

\u2600\ufe0f Get 10 minutes of sunshine for gut health<\/p>\n

Sunshine doesn\u2019t just boost your mood and deliver a dose of vitamin D \u2014 it\u2019s also surprisingly good for gut health and regular bowel movements. Gastroenterologist Dr. Will Bulsiewicz recommends stepping outside for at least 10 minutes in the morning and adding a little movement, like a quick walk or some stretches. \u201cA morning walk in sunlight is one of the most underrated gut health interventions available \u2014 and it\u2019s free,\u201d he tells Self<\/a>. The combo of light and motion helps nudge your digestion along by stimulating the muscle contractions that keep things moving \u2014 no morning coffee required.<\/p>\n

\u260e\ufe0f Schedule at least one catch-up session with a friend each week<\/p>\n

With such busy lives, it\u2019s easy to turn around and realize it\u2019s been weeks (or months) since you chatted \u2014 not just texted memes \u2014 with a good friend. Here\u2019s why you should pick up that phone: Having a real conversation not only improves your mood, but it also stimulates your brain, Nilufer Ertekin-Taner, a neurologist at Mayo Clinic Hospital in Jacksonville, Fla., tells Women\u2019s Health<\/a>. Research<\/a> shows these social interactions can sharpen language and memory skills while easing stress. The same study found that chatting with friends or family on a weekly or monthly basis was linked to slower memory loss. Experts recommend setting a simple goal like calling one person a week to keep those connections \u2014 and your brain \u2014 strong.<\/p>\n

\ud83c\udf6b Make a heart-healthy, sweet snack<\/p>\n

Here\u2019s a way to satisfy a sweet craving and do something good for your heart \u2014 it even gets the stamp of approval from a cardiologist: Have some dates, dark chocolate and dried fruit either mixed together or as separate snacks. \u201cThese snacks provide fiber, healthy fats and essential minerals\u201d without added sugar or preservatives, Dr. Colin Zhu, a cardiologist and chef, tells Parade<\/a>. Dates and dried fruit deliver the fiber, while dark chocolate is packed with antioxidants \u2014 two nutrients that support heart health.<\/p>\n

\ud83e\udd14 Feeling stuck? Try this trick<\/p>\n

If you feel like you can\u2019t move forward on a task, rather than throwing up your hands in defeat, try this helpful hack: \u201cWhenever you feel stuck, start with the assumption that you have three options,\u201d Liz Moody, author of 100 Ways to Change Your Life<\/a>, shared on her Substack<\/a>. \u201cSuspend your disbelief for a minute, and just say, \u2018OK, I have three options here. What are they?\u2019\u201d Moody explains that this fresh framing can snap you out of negative thinking, \u201cwhere we come up with a whole list of reasons why we can\u2019t do something, or why changes we want aren\u2019t available to us.\u201d Shifting focus to what things could be done \u201cputs us into problem-solving mode, where we can actually come up with creative solutions,\u201d says Moody.<\/p>\n","protected":false},"excerpt":{"rendered":"Hi, Yahoo readers! My name is Rachel Grumman Bender, and I\u2019m here with your weekly wellness tips to…\n","protected":false},"author":2,"featured_media":340267,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[163,9196,166674,85,46,166671,16888,166673,166675,18285,166672],"class_list":["post-340266","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-health","tag-health-care-provider","tag-health-interventions","tag-il","tag-israel","tag-linda-stone","tag-rachel-grumman-bender","tag-sending-cards","tag-shallow-breathing","tag-sleep-apnea","tag-stephanie-rogers"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/340266","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=340266"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/340266\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/340267"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=340266"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=340266"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=340266"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}