Hello, wellness enthusiasts! My name is Kaitlin Reilly, and I am here to share the internet’s best tips for living your best life.
Connection is crucial for both our physical and mental health. In fact, research has shown that people with meaningful social connections — from close friends to the neighbor you wave hello to — may even live longer than those without them. One woman who knows all about the benefits of making new friends is Mary Lou Mayo, who, at age 100, is teaching a class called “Friends for Older Adults.” Yahoo spoke to Mayo about the course, and she shared some wisdom on forming new friendships, no matter how old you are.
“I’m good at putting myself out there,” Mayo says of what brings new people into her orbit. “So many people are reluctant and unsure of themselves and nervous about new situations.” She recommends taking the initiative to meet new people. While it might not always “work out,” she says, the risk is worth the reward of a new friend.
Joining a club (or even a workout class) can also help you bond with others over a shared interest. Friendship experts also recommend leading with vulnerability to turn a casual acquaintance into an actual friend; sharing something personal about yourself can make people feel like you’re genuine and will take you beyond surface-level conversations.
Want to see if you should invite (new) friends over for a BBQ this week — or if rain will ruin your plans? Check out your local weather forecast. Then peek at your horoscope if you’re seeking starry guidance. Finally, choose your “one small thing” to do this week to improve your well-being. Here are some options…
🍌 Eat a banana before working out
Dietitian Jamie Nadeau tells USA Today that the humble banana is the ideal pre-workout snack. It’s a “quick and easy source of carbohydrates,” which gives you an “energy boost” before you hit spin class or the gym floor, she explains. Plus, bananas contain potassium, an electrolyte that can help prevent muscle cramps. Slice some up over peanut butter toast or use it to make a pre-gym smoothie.
😊 Stop fawning at work
Do you find yourself becoming overly agreeable around a tough boss, even when you know you should probably push back? According to the Huffington Post, you may be “fawning” — a way to protect yourself by becoming deferential to the needs of others, especially those in a position of authority. It’s an “extreme form of people-pleasing behavior,” psychologist Adjoa Osei tells the outlet — and it could be doing you more harm than good. It makes it difficult to establish boundaries, which means you’re often “disregarding your own limits, overworking and having your contributions overlooked at the same time, which can make us feel worthless or deeply resentful,” psychologist Lauren Appio explains.
How can you stop fawning in the workplace? Experts say it’s important to practice saying “no” — ideally, in lower-stakes situations, like with a friend rather than a boss or coworker. Once you get comfortable with not going along with someone else’s flow, it’ll get easier to establish your own boundaries. Then, write down your values: Are you following your own inner guidelines or someone else’s? If it’s the latter, consider how you can make a shift.
💪🏼 Do a push-up
Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System, tells the Guardian that push-ups are the “most underrated” fitness move. Doing them regularly can improve your upper body strength, core stability and even posture. To nail your form, think about your push-up like a moving plank: Place your hands outside your shoulder width while bracing your core, tightening your glutes and making sure your hips don’t sag. And while you may see people churning out push-ups in rapid succession on the gym floor, Jagim says there’s no need to rush. Instead, aim for proper form and controlled reps, which will “maximize muscle engagement and time under tension and reduce injury risk.”
Can’t do a proper push-up just yet? Start with wall push-ups instead: Stand about an arm’s length away from a wall and place your hands on it, then keep your body straight as you perform a push-up. As you gain strength, you can work your way toward doing an incline push-up, with your hands on a bench.
🕦 Avoid eating these foods at the same time
It’s important to eat a balanced, varied diet — but not all food combinations are smart, experts tell Real Simple. Milk, for example, is a no-go with citrus, as it can cause curdling and stomach discomfort. Meanwhile, pairing dark chocolate with milk prevents your body from absorbing the treat’s heart-healthy compounds. Another bad combo? Caffeine and alcohol — sorry, espresso martini fans! Caffeine is a stimulant that can mask intoxication, which can lead you to drink more alcohol than you should.
💅 Skip the gel manicure
This week, Europe banned the chemical used in some gel manicures, calling the trimethylbenzoyl diphenylphosphine oxide that helps harden the polish under a UV light a “reproductive toxicant.” And while these types of gel polishes may last longer than regular polish, dermatologists aren’t fans of your gel mani for several reasons, Women’s Health reports. “From the contact allergies from the polish ingredients, to the curing with UV or LED lamps, and then the damage to the nail plates when removed, gel manicures are an expensive way to ruin your nails,” dermatologist Dr. Susan Massick says. Simply must get one? The American Academy of Dermatology recommends applying a broad-spectrum sunscreen with an SPF of 30 or higher to your hands before you stick them under the UV light.
✨ Practice purposeful living
Finding a sense of purpose could be good for your brain, Women’s Health reports. A study published in the American Journal of Geriatric Psychiatry followed more than 13,000 adults ages 45 and older for up to 15 years and found that people who reported having a strong sense of purpose were about 28% less likely to develop cognitive impairment, including dementia. Of course, building a fulfilling life is a major undertaking — but take this as your cue to invest in something small that feels like a step in the right direction: signing up for a volunteer shift, carving out quality time with a loved one, updating your résumé ahead of a career change, taking part in a faith-based activity, etc.
☕ Add protein to your coffee
Starbucks is launching a new line of coffee drinks that have a protein boost, Yahoo reports — but is adding protein to your coffee a good idea in the first place? Maybe, experts say. After all, protein is important for muscle repair and keeping you feeling full and energized throughout the day. “Your typical coffeehouse latte is packed with empty calories and sugar, providing little to no nutritional value,” dietitian Carissa Galloway explains. “If you’re planning on drinking coffee either way, you might as well sneak in a few extra health benefits.” At-home brewers can enjoy so-called “proffee” by replacing the milk they use with a protein shake instead. Just keep in mind that these drinks are not a replacement for nutritionally dense meals — and remember to go easy on the caffeine, as drinking too much (more than 300 mg a day for most people) can interrupt sleep and even your digestive health.
🍫 Snack on dark chocolate
Prevention is sharing some simple tips on how to reduce your blood pressure. One delicious way to keep it down (and, in the process, lower your risk of heart disease and stroke)? Snack on dark chocolate. Research published in Scientific Reports found that dark chocolate intake is associated with a lower risk of high blood pressure. This cacao-rich chocolate has other benefits too, such as antioxidants that may prevent cancer.
🍞 Stop wrapping bread in plastic
Bread is so good … but it can go bad so, so fast. If you want to preserve its shelf life, consider how you store it, the Daily Meal suggests. Plastic wrapping can lock in moisture, leaving your bread more prone to mold. Instead, wrap your bread in cloth or paper, which allows just enough air to reach the bread to prevent mold without going stale too quickly.
Drink beetroot juice
Think pink — when it comes to your juice, that is. As reported by Fox News, a University of Exeter study found that older adults who sipped nitrate-rich beet juice for two weeks not only saw their blood pressure drop but also experienced a healthier shift in their mouth bacteria. Foods high in nitrates, such as leafy greens, have previously been shown to reduce blood pressure. Though more research is needed, beetroot juice — which contains vitamins and minerals like folate, potassium, magnesium and vitamin C — has been found to have other perks as well: An earlier study saw that it may reduce delayed onset muscle soreness (DOMS) after a workout.