Hello, health enthusiasts! My name is Rachel Grumman Bender. I’m filling in for Kaitlin Reilly, and I’m here to share the best wellness tips for a healthier, happier week.
Summer blockbuster season is in full swing, and I don’t know what I’m more excited about: going to the movies with my kids (and seeing my fave Pedro Pascal in The Fantastic Four) or eating some popcorn and candy (Red Vines? Yes. Twizzlers? Never). But as anyone who’s ever hit the concession stand knows, it’s easy to go overboard. If you’re planning on catching the summer’s hottest flicks but want to snack smarter at the same time, one of our resident registered dietitians, Lauren Manaker, shares her top picks for healthier movie theater treats. First, let’s start with the good news: You don’t have to give up popcorn — and honestly, can you imagine watching a movie without it? Popcorn is actually 100% whole grain, so it’s a good source of fiber — just be sure to skip the butter. Another good option is Raisinets. Underneath that layer of chocolate are actual raisins, which have a small amount of fiber and potassium. Or grab some Peanut M&M’s, which deliver a boost of protein (about 5 grams per serving) thanks to the nuts inside that candy shell.
Plus, on sweltering days, escaping to a movie theater is a great way to cool off, especially if you don’t have air conditioning at home.
Speaking of temperatures, check your local weather forecast before heading out (and maybe your horoscope too, if you’re curious). Then dive into the small steps you can take to make your week better than ever.
🚶➡️ Try Nordic walking
Want to take your walking routine to the next level? Try Nordic walking, which is strolling with long poles (similar to hiking sticks) to get a full-body workout. Experts told Prevention that using the poles works your upper body and can help you burn up to 20% more calories compared with regular walking. Studies show that Nordic walking improves cardiovascular health, upper-body strength and endurance. It’s also a good exercise for those with stability issues since the poles help improve balance. (Here are the best walking poles, according to a personal trainer.)
Poles not your thing? Try taking long walks instead. Recent research out of Norway found that walking for more than 100 minutes every day reduced the risk of chronic lower back pain by 23%. Getting in more steps can also help you live longer, lower your risk of heart disease and increase muscle strength. But even if you can’t log that many steps, you can still reap some benefits by doing a short stroll: Just walking for 11 minutes a day (or about 75 minutes per week) can lower the risk of early death by 23%, heart disease by 17% and cancer by 7%.
☀️ Wear sunscreen — yes, even indoors
Sunscreen isn’t just for beach days and sitting poolside. You also get sun exposure while sitting near a window at work and driving in your car (there’s a reason more skin cancer happens on the left side of the face, which is exposed more when you’re behind the wheel). While window glass blocks most UVB rays (which cause sunburns and skin cancer), it allows at least 50% of UVA rays (which cause premature skin aging and can also lead to skin cancer) to penetrate, according to the Skin Cancer Foundation. So, as CNET reported, it’s no surprise that dermatologists say your best defense is to wear sun protection — namely, a broad-spectrum sunscreen with SPF 30 or higher — even when you’re indoors and while driving, which is something I do daily.
🥬 Eat leafy greens for heart health
Time to hit the produce aisle: Eating a cup and a half of leafy green and cruciferous vegetables — such as spinach, kale, collard greens and Brussels sprouts — can help improve your cardiovascular health, according to a new Australian study published in the European Journal of Nutrition. Here’s why: These veggies are rich in vitamin K1, which may help prevent the buildup of calcium in blood vessels that’s linked to heart disease. The study found that women who consumed about 30% more vitamin K1 than what’s recommended in the Australian Dietary Guidelines had a lower long-term risk of atherosclerotic vascular diseases (ASVDs), a subgroup of cardiovascular disease. They also had less thickening of the blood vessels in their necks, which is a sign of atherosclerosis. Bonus: Eating leafy greens can also help improve bone strength. Try making one of these 12 recipes featuring collard greens.
🧀 Skip cheese if you’re having nightmares
Being lactose intolerant can be a bit of a nightmare (something I know firsthand). But now there’s research to actually prove it can give you bad dreams. Findings published this week in Frontiers in Psychology looked at the eating habits and sleep quality of more than 1,000 university students in Canada and found a strong link between lactose intolerance, nightmares and poor sleep quality. The study authors theorize that eating dairy triggers uncomfortable gastrointestinal symptoms, which can impact your dreams and disrupt sleep.
While it’s smart to be mindful of your dairy intake if you’re lactose intolerant, there are also certain foods that can help you get a better night’s sleep. Nutrition experts who spoke with Real Simple suggest snacking on hummus since the chickpeas in the dip contain tryptophan, which helps your body make melatonin. You can also slice up some kiwi, which has serotonin to help regulate your sleep cycle, or grab a small handful of almonds, which are a good source of sleep-inducing magnesium.
☕ Drink coffee this way to live longer
If you usually take your coffee with plenty of milk and sugar, here’s a reason to cut back: Drinking black coffee may help you live longer. Recent research shows that sipping black coffee or coffee with very low sugar and saturated fat (in the form of milk or cream) was linked to a 14% lower risk of premature death, compared with not drinking coffee at all. However, adding more sugar and saturated fat to coffee appeared to reduce those longevity benefits.
Despite its having a bit of a bad rap, coffee in general is good for you. Beyond giving you an energy boost, coffee is rich in antioxidants and has been linked to a lower risk of certain diseases, including type 2 diabetes, Alzheimer’s disease and certain cancers, including breast cancer. However, more isn’t necessarily better when it comes to caffeine, which can impact your sleep, so aim to consume no more than three or four cups of coffee a day.
🥰 Do small acts of love to boost your happiness
People who express love to others are more likely to feel loved themselves, according to a new study published in PLOS One. And it doesn’t require grand gestures like bling or bouquets of flowers. Instead, performing small, everyday loving gestures can increase your own sense of feeling loved, which plays a key role in happiness and overall well-being. The researchers also found that study participants who felt loved were more likely to report that they were flourishing in life.
Need some inspiration? Bring your partner their favorite snack before they ask, send them a funny meme that you know will make them laugh (it’s called pebbling) or write them a sweet little note on a sticky pad and leave it on their mirror so they’ll see it in the morning. As the study authors put it: “Let’s spread more love in the world by expressing love throughout our daily lives.”
🥦 Have broccoli to help ease arthritis pain
Arthritis is a painful condition that affects about 19% of adults, and that number rises significantly with age. Medications, physical therapy and regular exercise can help ease joint inflammation, stiffness and pain, but diet also plays a key role. While there are several anti-inflammatory foods to choose from (looking at you, salmon and walnuts), experts told Eating Well that one in particular stands out: broccoli. The cruciferous vegetable is loaded with a compound called sulforaphane, which helps calm inflammation in the body and slows down cartilage damage. Broccoli is also rich in vitamins C and K, two antioxidants that help reduce inflammation. Ready to get cooking? Check out these 20 recipes with broccoli as the star ingredient.
🪭 Stay cool without air conditioning
If temperatures are rising in your area and you don’t have AC or are trying to avoid a sky-high energy bill, Realtor.com has some hacks that can help: Close the drapes (even better if they’re blackout curtains) to help lower the temperature in rooms facing the sun. Turn on a box fan and place a frozen gallon jug of water (in a bowl to collect any condensation) behind — or in front of — it. This will help cool the air coming from the fan. Other smart moves: Swap out incandescent bulbs, which as one expert explained release 90% of their energy as heat, subtly warming up your home more than you realize. And try to avoid running multiple appliances, like your dishwasher and washing machine, until late at night when temperatures drop.
🫶 Use emojis to improve your relationships
Whether it’s a thumbs-up (👍), crying with laughter (😂) or, my personal favorite, the pink heart (🩷), more than 90% of people use emojis daily when they text or email or are on social media. Emojis are a way of communicating, but according to study published this week in PLOS One, they can also make people feel closer and more satisfied in their relationships. In the study, researchers asked 260 adults ages 23 to 67 years to imagine texting a partner and then rate how responsive the partner seemed. The result? Partners who used emojis were rated as more responsive than those who only texted. And it didn’t even matter whether the emoji had a face or not — the mere presence of emojis was enough to make people feel a sense of connection with their partner.
🍿 Make frozen popcorn
There are several ways to kick up the flavor of your popcorn, from dusting it with cinnamon to sprinkling on nutritional yeast to give it a cheese-like zest. But here’s one you likely haven’t thought of: frozen popcorn. Today reported on the TikTok trend, which people swear makes popcorn crispier and enhances its salty flavor. Curious to try it? Just pop your popcorn in the microwave, place it in a resealable freezer-safe plastic bag (after letting it cool first), leave it in the freeze for at least an hour or two and enjoy!
🥕 Eat these veggies raw
Americans aren’t eating enough vegetables, with fewer than 10% meeting the daily recommended amounts — 2 to 3 cups a day for women and 3 to 4 cups daily for men. One simple way to make veggies a regular part of your diet: Eat them raw. Not only does it cut prep time, but certain vegetables are actually healthier uncooked, since the heat can break down important nutrients, including vitamin C and other antioxidants. (It’s the opposite with produce like tomatoes, which release more antioxidants when cooked.) Registered dietitians told Real Simple that the best veggies to eat raw include carrots, red peppers and beets. Try shredding carrots to make this viral carrot ribbon salad (which I’ve been wanting to make myself), grating beets and tossing them with a simple dressing or just slicing up some red peppers and pairing them with a dip. Here are 15 low-calorie dip recipes to get you started.
