Hello, wellness enthusiasts! My name is Kaitlin Reilly, and I am here to share the internet\u2019s best tips for living your best life.<\/p>\n
Connection is crucial for both our physical and mental health. In fact, research has shown that people with meaningful social connections \u2014 from close friends to the neighbor you wave hello to \u2014 may even live longer<\/a> 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 \u201cFriends for Older Adults.\u201d Yahoo spoke to Mayo<\/a> about the course, and she shared some wisdom on forming new friendships, no matter how old you are.<\/p>\n \u201cI\u2019m good at putting myself out there,\u201d Mayo says of what brings new people into her orbit. \u201cSo many people are reluctant and unsure of themselves and nervous about new situations.\u201d She recommends taking the initiative to meet new people. While it might not always \u201cwork out,\u201d she says, the risk is worth the reward of a new friend.<\/p>\n Joining a club <\/a>(or even a workout class) can also help you bond with others over a shared interest. Friendship experts<\/a> 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\u2019re genuine and will take you beyond surface-level conversations.<\/p>\n Want to see if you should invite (new) friends over for a BBQ this week \u2014 or if rain will ruin your plans? Check out your local weather forecast<\/a>. Then peek at your horoscope<\/a> if you\u2019re seeking starry guidance. Finally, choose your \u201cone small thing\u201d<\/a> to do this week to improve your well-being. Here are some options…<\/p>\n \ud83c\udf4c<\/a> Eat a banana before working out<\/strong><\/p>\n Dietitian Jamie Nadeau tells USA Today<\/a> that the humble banana is the ideal pre-workout snack. It\u2019s a \u201cquick and easy source of carbohydrates,\u201d which gives you an \u201cenergy boost\u201d before you hit spin class or the gym floor, she explains. Plus, bananas contain potassium<\/a>, an electrolyte that can help prevent muscle cramps. Slice some up over peanut butter toast or use it to make a pre-gym smoothie.<\/p>\n \ud83d\ude0a<\/a> Stop fawning at work<\/strong><\/p>\n 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<\/a>, you may be \u201cfawning\u201d \u2014 a way to protect yourself by becoming deferential to the needs of others, especially those in a position of authority. It\u2019s an \u201cextreme form of people-pleasing behavior,\u201d psychologist Adjoa Osei tells the outlet \u2014 and it could be doing you more harm than good. It makes it difficult to establish boundaries, which means you\u2019re often \u201cdisregarding your own limits, overworking and having your contributions overlooked at the same time, which can make us feel worthless or deeply resentful,\u201d psychologist Lauren Appio explains.<\/p>\n How can you stop fawning in the workplace? Experts say it\u2019s important to practice saying \u201cno\u201d \u2014 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\u2019s flow, it\u2019ll get easier to establish your own boundaries. Then, write down your values: Are you following your own inner guidelines or someone else\u2019s? If it\u2019s the latter, consider how you can make a shift.<\/p>\n \ud83d\udcaa\ud83c\udffc Do a push-up<\/strong><\/p>\n Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System, tells the Guardian<\/a> that push-ups are the \u201cmost underrated\u201d 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\u2019t sag. And while you may see people churning out push-ups in rapid succession on the gym floor, Jagim says there\u2019s no need to rush. Instead, aim for proper form and controlled reps, which will \u201cmaximize muscle engagement and time under tension and reduce injury risk.\u201d<\/p>\n Can\u2019t do a proper push-up just yet? Start with wall push-ups instead: Stand about an arm\u2019s 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.<\/p>\n \ud83d\udd66<\/a> Avoid eating these foods at the same time<\/strong><\/p>\n It\u2019s important to eat a balanced, varied diet \u2014 but not all food combinations are smart, experts tell Real Simple<\/a>. 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\u2019s heart-healthy compounds. Another bad combo? Caffeine and alcohol \u2014 sorry, espresso martini fans! Caffeine is a stimulant that can mask intoxication, which can lead you to drink more alcohol than you should.<\/p>\n \ud83d\udc85<\/a> Skip the gel manicure<\/strong><\/p>\n This week, Europe banned the chemical used in some gel manicures<\/a>, calling the trimethylbenzoyl diphenylphosphine oxide that helps harden the polish under a UV light a \u201creproductive toxicant.\u201d And while these types of gel polishes may last longer than regular polish, dermatologists aren\u2019t fans of your gel mani for several reasons, Women\u2019s Health<\/a> reports. \u201cFrom 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,\u201d dermatologist Dr. Susan Massick says. Simply must get one? The American Academy of Dermatology recommends applying a broad-spectrum sunscreen<\/a> with an SPF of 30 or higher to your hands<\/a> before you stick them under the UV light.<\/p>\n \u2728 Practice purposeful living<\/strong><\/p>\n Finding a sense of purpose could be good for your brain, Women\u2019s Health<\/a> 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 \u2014 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 r\u00e9sum\u00e9 ahead of a career change, taking part in a faith-based activity, etc.<\/p>\n \u2615<\/a> Add protein to your coffee<\/strong><\/p>\n Starbucks is launching a new line of coffee drinks that have a protein boost, Yahoo<\/a> reports \u2014 but is adding protein to your coffee a good idea in the first place? Maybe, experts say<\/a>. 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,\u201d dietitian Carissa Galloway explains. \u201cIf 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 \u201cproffee\u201d 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 \u2014 and remember to go easy on the caffeine, as drinking too much (more than 300 mg a day<\/a> for most people) can interrupt sleep and even your digestive health.<\/p>\n \ud83c\udf6b<\/a> Snack on dark chocolate<\/strong><\/p>\n Prevention<\/a> 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<\/a> 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<\/a>.<\/p>\n \ud83c\udf5e<\/a> Stop wrapping bread in plastic<\/strong><\/p>\n Bread is so good \u2026 but it can go bad so, so fast. If you want to preserve its shelf life, consider how you store it, the Daily Meal<\/a> 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.<\/p>\n \ud83e\udedc<\/a> Drink beetroot juice<\/strong><\/p>\n Think pink \u2014 when it comes to your juice, that is. As reported by Fox News<\/a>, 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 \u2014 which contains vitamins and minerals like folate, potassium, magnesium and vitamin C \u2014 has been found to have other perks as well: An earlier study<\/a> saw that it may reduce delayed onset muscle soreness<\/a> (DOMS) after a workout.<\/p>\n","protected":false},"excerpt":{"rendered":"Hello, wellness enthusiasts! 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