Hello, Yahoo readers! My name is Kaitlin Reilly, and I am rounding up the best health and wellness tips the internet has to offer this week.<\/p>\n
Do you start the morning with a glass of OJ? A potential change to orange juice is coming, thanks to a new regulation proposed by the Trump administration calling for it to be made with less sugary oranges, the Washington Post reports<\/a>. The Food and Drug Administration is proposing to lower the minimum sugar content required for orange juice to be labeled as \u201cpasteurized orange juice,\u201d in response to a request from Florida\u2019s citrus industry, which is struggling with declining sugar levels in its crops. The change would slightly reduce sugar per serving but wouldn\u2019t significantly affect taste or nutrition.<\/p>\n But while orange juice has long been a staple of the classic American breakfast<\/a>, is it really a good option to start your morning? Maybe not, nutrition experts tell the Washington Post. Barry Popkin, a professor of nutrition at the University of North Carolina, calls orange juice \u2014 and every juice \u2014 nothing more than \u201csugar water,\u201d and that remains true even if it\u2019s made with slightly less sugar. And while orange juice does contain calcium and vitamin C, you\u2019re far better off eating a real orange, which has fiber that can balance out your blood sugar levels<\/a> and keep you from crashing.<\/p>\n While you rethink your a.m. beverage, we\u2019re here to help you get ready for the week ahead. Take a look at your local weather forecast<\/a>, then check out your horoscope<\/a> to gather any intel from the stars. Finally, pick \u201cone small thing\u201d to do this week to improve your well-being. Here are some tips \u2026<\/p>\n \ud83d\udd70\ufe0f<\/a> Eat most of your calories by 7 p.m.<\/strong><\/p>\n Our bodies are better equipped to use food for energy between the morning and early evening \u2014 but things slow down post-sunset, dietitian Colin Popp tells Today<\/a>. As such, he recommends an approach he calls \u201cfront-loading,\u201d which means getting the majority of your calories earlier in the day (think: a hearty breakfast and\/or lunch, followed by a lighter dinner around 5 to 7 p.m.). This, he explains, better aligns with your circadian rhythm and may boost metabolism, blood sugar control and even sleep. And since research shows that eating at night is associated with weight gain and unstable blood sugar levels (which can lead to chronic health issues over time), it\u2019s best to avoid big or heavy meals shortly before bedtime. An easy way to break down your daily calorie intake is to aim for 25% to 40% at breakfast, 30% to 40% at lunch and 15% to 20% at dinner, with snacks making up the rest of your day.<\/p>\n \ud83e\uddb6<\/a> Step up your foot game<\/strong><\/p>\n Giving your feet a little TLC can help you avoid pain and improve mobility and strength. Dana Santas, a strength and conditioning specialist, tells CNN<\/a> that she recommends her clients roll their bare feet over a textured ball twice a day, making sure to shift position every 30 seconds to target different areas of the foot. Don\u2019t have a textured ball? A golf or lacrosse ball works too in a pinch.<\/p>\n Another easy way to ensure you\u2019re giving your feet proper care? Try wearing toe spacers for 15 to 20 minutes a night, Santas says. You\u2019ll fight foot fatigue and counteract the effects of restrictive footwear.<\/p>\n \ud83c\udf5f<\/a> Skip the fries<\/strong><\/p>\n We\u2019re so sorry to tell you this: Research published in the BMJ found that eating these fast food favorites often \u2014 about three servings per week \u2014 can raise your risk of type 2 diabetes by up to 20%. Those who ate baked, boiled, or mashed potatoes did not see a large rise of their risk, however. While the link between french fries and diabetes was not clear from the research, experts tell Women\u2019s Health<\/a> that it could be related to the overall eating habits of people who eat them frequently. (For example, if you\u2019re hitting up the drive-through multiple times a week instead of eating nutrient-dense meals.) Plus, dietitian Jessica Cording points out that it\u2019s easy to eat large quantities of fries at once.<\/p>\n You don\u2019t have to give up fries entirely, experts say. Just eat them alongside fiber-packed veggies and lean proteins and make the majority of your meals as nutritious as possible. An occasional bag of fries shouldn\u2019t raise your diabetes risk much if eaten as part of a balanced diet.<\/p>\n \ud83c\udfe0 Consider a HEPA filter<\/strong><\/p>\n Live near a busy road? You could be exposed to indoor air pollution, which can cause high blood pressure. And if moving isn’t an option, consider new research that suggests using HEPA air purifiers. As NBC News<\/a> reports, a study published in the Journal of the American College of Cardiology found that participants with elevated blood pressure saw lowered systolic blood pressure readings after using HEPA filters for a month. While those with normal blood pressure saw no change, these filters could be a good call for anyone concerned about their numbers and the pollution around them.<\/p>\n \ud83c\udf54<\/a> Add this 1 thing to your burger<\/strong><\/p>\n Give your burger an upgrade by adding something plant-based to your ground beef, Today<\/a> suggests. Mushrooms are a great pick, from both a flavor and a health standpoint. They boast good-for-you nutrients like vitamin D, selenium, potassium and B vitamins, and because they\u2019re low in calories, adding them to your patty mix (and cutting down on the beef) keeps your burger from being such a calorie bomb.<\/p>\n \ud83d\udcfa<\/a> Scale back screen time<\/strong><\/p>\n A study published in the Journal of the American Heart Association<\/a> found that too much screen time can come with health risks for children. Looking at 1,000 kids who spent time on screens like gaming consoles, smartphones and TVs, researchers saw that those with higher amounts of screen time were at a greater risk of heart and metabolic issues, like high blood pressure and insulin resistance. One potential reason the researchers gave, according to CBS News<\/a>, is that screen time can cut into all-important sleep, pushing bedtimes later and reducing overall hours snoozing. While the study only looked at 10- and 18-year-olds, it stands to reason that people of all ages could benefit from a little less scrolling and a lot more sleep. If you\u2019re prone to staying up watching TikToks in bed, try reading a book instead<\/a>; you\u2019ll be more likely to doze off and get better rest.<\/p>\n \ud83c\udfcb\ufe0f<\/a> Take baby steps with that new fitness plan<\/strong><\/p>\n This is going to be the week you jump-start a new workout routine. But if you\u2019re rusty in the exercise department, experts warn against overdoing it, Women\u2019s Health<\/a> reports. Signing up for an intense, early-morning boot camp or challenging yourself to use your monthly gym pass every day might not be sustainable over time. Personal trainer Kristen McParland says that it\u2019s \u201creally difficult for a beginner to go from zero days to five.\u201d It\u2019s better to \u201csmart small and build,\u201d she advises. Maybe that\u2019s hitting an exercise class twice a week to start, or going for a run on Sunday mornings until you get into a nice groove. And don\u2019t push yourself to work out in the mornings if you loathe getting up early \u2014 you\u2019ll eventually abandon your routine. As McParland says, the \u201cbest time\u201d to work out is the one that works for you and your body.<\/p>\n \ud83c\udf6a<\/a> Cut back on ultraprocessed foods<\/strong><\/p>\n Need one more reason to cut out ultraprocessed foods, such as packaged cookies and chips? A new study published in Thorax<\/a> found that eating them could up your risk of lung cancer, Prevention<\/a> reports. While it\u2019s unclear what is behind this association, it\u2019s not the first study to find negative impacts of ultraprocessed foods, which can often be higher in sugar and fat, as well as lower in fiber, vitamins and minerals, than whole food options. One way to combat the health risks of ultraprocessed foods is to aim for whole foods (vegetables, fruit, meat, fish, nuts and eggs) whenever possible.<\/p>\n \ud83d\udc1f<\/a> Eat fatty fish for better cholesterol<\/strong><\/p>\n When we think of cholesterol, we often think about reducing our \u201cbad cholesterol\u201d \u2014 aka LDL, which can build up in the arteries and increase the risk of heart disease. But you also need to think about your \u201cgood cholesterol,\u201d called HDL, which helps remove excess cholesterol from the bloodstream. One way to do that, our friends at EatingWell<\/a> say, is to add more fatty fish<\/a>, like salmon, mackerel and sardines. to your diet. They\u2019re rich in omega-3s, which have been shown to boost HDL and reduce inflammation in the body. Keep things simple by going with the tinned fish <\/a>variety, which you can add to a salad or eat alone with a cracker.<\/p>\n \ud83d\ude0b<\/a> Go for cumin<\/strong><\/p>\n Time to spice things up. Adding cumin to your meals could come with gut health benefits, the Independent<\/a> reports. The warm, nutty spice is rich in antioxidants, and past research has found that it can help alleviate symptoms of irritable bowel symptom, such as uncomfortable bloating. If you want the most out of cumin, make sure to grind it up: it\u2019ll help your body absorb some of its other nutritional perks, such as B vitamins, vitamin E, iron and magnesium.<\/p>\n \ud83c\udf75<\/a> Drink tea<\/strong><\/p>\n Break out the kettle. Drinking certain teas can help you manage your blood pressure, cardiologist Dr. Ragavendra Baliga<\/a> tells Prevention<\/a>. Why? These teas \u2014 particularly green and hibiscus \u2014 contain blood vessel-widening polyphenols, which allows for better blood flow and oxygen delivery to the rest of your body. Just stick to a couple of cups a day, and be aware of any side effects or medicine interactions.<\/p>\n