Hello, health enthusiasts! My name is Kaitlin Reilly, and I\u2019m here to deliver the internet\u2019s best wellness tips of the week.<\/p>\n
Are you a fan of early bird specials? More and more Americans are, Yahoo\u2019s Rachel Grumman Bender<\/a> reports, with research showing that earlier dinner reservations (think 5 p.m.) are becoming more popular.<\/p>\n Aside from having a better shot at scoring a dinner reservation at that time, there\u2019s also a health factor at play: \u201cEating earlier gives your body more time to digest before bed, which can help keep blood sugar steady, reduce late-night cravings and improve sleep,\u201d dietitian Valerie Agyeman<\/a> says. In other words, you\u2019re less likely to be tossing and turning on account of that late-night burrito.<\/p>\n Of course, not everybody\u2019s schedule makes it possible to dine that early. That\u2019s OK, experts say \u2014 just try to eat your last meal two to three hours before bedtime. The more time you have to digest, the more restful your night\u2019s sleep will be, and your body will thank you in the morning.<\/p>\n Want to see if you should grab an outside table when making a reservation this week? Consult your local weather forecast<\/a>. Seeking astrological guidance? Check out your horoscope<\/a>. Finally, pick that \u201cone small thing\u201d<\/a> to do this week to improve your well-being. Here are some ideas.<\/p>\n \ud83e\uddba<\/a> Pick the right weighted vest<\/p>\n Weighted vests<\/a> are definitely having a moment right now, but exactly how heavy should they be? Experts tell Women\u2019s Health<\/a> that starting at about 5% of your body weight will help you get used to the vest. If the vest is \u201ctoo heavy to start, the user could compensate with poor posture and potentially cause further injury to their spine,\u201d physical therapist Meg Darmofal<\/a> says. Want an extra challenge? You can go up to 15% to 20% of your body weight \u2014 but do so gradually, and make sure you\u2019re mastering walking with the lighter weight first. If you can\u2019t maintain good form or are feeling pain, you should drop back down in weight. You can always scale up your workout in other ways, such as by walking farther, faster or on a steeper incline.<\/p>\n \ud83d\udcf6<\/a> Climb 50 stairs a day<\/p>\n A study<\/a> from Tulane University found that climbing about five flights of stairs \u2014 or roughly 50 steps \u2014 a day may cut your risk of cardiovascular disease by up to 20%, the Independent<\/a> reports. Researchers say it\u2019s the equivalent of walking the oft-lauded 10,000 steps a day \u2014 so skip the elevator and get to stepping.<\/p>\n \ud83d\udccb Try \u2018chunking\u2019<\/p>\n Feeling overwhelmed by a big project? Consider \u201cchunking,\u201d Real Simple<\/a> suggests. It\u2019s a strategy that breaks down daunting tasks into smaller, more manageable action items. According to mental health counselor Vassilia Binensztok<\/a>, this technique makes it easier to focus, as it \u201ctakes less of a toll on our working memory, allowing us to remember things better.\u201d Whether the thing dominating your to-do list is a work presentation, a home remodel or planning your better half\u2019s surprise birthday party, take a beat to focus on the small \u201cmicro-steps\u201d (ordering a birthday cake?) that will help you get it done.<\/p>\n \ud83d\udeb0<\/a> Clean your sink<\/p>\n Your sink is one of the germiest places in the kitchen, microbiologists tell Self<\/a>. You can blame all the food debris (raw chicken juice?!) and moisture, which causes bacteria to thrive. Microbiology professor Bill Sullivan suggests cleaning your sink each night with soap and warm water, and giving it a deeper disinfecting once a week or anytime it\u2019s used for food prep. This can be done with a commercial cleaner or a simple homemade mix of one tablespoon of bleach in a gallon of water, left to sit for a few minutes. And make sure you dry off your sink after you clean it, as bacteria thrive in moist environments.<\/p>\n \ud83d\udebd<\/a> Stop using your phone on the toilet<\/p>\n The temptation to scroll on the toilet is great, but here\u2019s the bad news: It could lead to hemorrhoids, according to a recent report in Prevention<\/a>. A new study published in PLOS One<\/a> found that combining toilet time with phone time was associated with a 46% greater risk of hemorrhoids. Why? Well, when you spend too much time on the toilet \u2014 as you tend to do while watching TikToks or texting \u2014 you\u2019re straining your rectal veins. (Sitting on a chair doesn\u2019t have the same effect because your pelvic floor is supported.) Bottom line: When it comes to the bathroom, get in and get out \u2014 and save your scroll for later.<\/p>\n \ud83e\udd63<\/a> Make chia pudding<\/p>\n Craving something sweet before bed? Eating Well<\/a> recommends trying chia pudding<\/a>, especially if constipation is a concern. This easy-to-prep dessert is packed with fiber and probiotics that will get things moving in your GI tract. In fact, chia seeds \u2014 the basis for chia pudding \u2014 offer both soluble and insoluble fiber, which helps hydrate and bulk up stool, making it easier for you to, ahem, go about your business in the morning. Try mixing a tablespoon of chia seeds with Greek yogurt and berries for added protein and vitamins.<\/p>\n \ud83d\udcaa<\/a> Warm up the right way<\/p>\n A recent analysis<\/a> of 33 studies looked at the benefits of warming up before exercising and found that raising your muscle temperature can improve the speed and power of your workout, Self<\/a> reports. But what\u2019s the best approach? While all warm-ups are helpful, experts say that doing movements that mimic your workout are most effective. So, if you\u2019re tackling a tough upper-body session, skip the pre-workout jog and instead do some lighter strength training to get those muscles going first.<\/p>\n