Eat avocado to lower cholesterol, put on antiperspirant before bed and 11 more tips for a great week

Hello Wellbeing Readers! My name is Kaitlin and this week I’m sharing the best health tips from the internet.

Thanksgiving is a time when people gather around the table… and the turkey. But what’s the best (and healthiest) way to cook your bird? Read our overview here — and note that the Consumer Product Safety Commission reminds home cooks who want to go the fried route to do so “outside and away from your home or other flammable materials.” And never use a turkey fryer in “an enclosed area such as the garage or on the porch.”

What about those sides now? Yahoo Life also has tips on how to pack more protein and fiber into your Thanksgiving meal this year, from cauliflower in your mashed potatoes to charcuterie salad (yes, that’s a thing).

Don’t want bad weather to ruin the festivities? Check the weather forecast in your zip code and, if you’re looking at the stars this week, your horoscope. Here are a few other things you can do to stay happy and healthy this holiday week.

🥑 Eat avocados

Cardiologists give avocados the stamp of approval, Parade reports. Studies show that eating avocados regularly can result in lower cholesterol levels, as well as a lower risk of cardiovascular disease, meaning it is a great addition to most diets. Need recipe inspiration beyond guacamole or the occasional avocado toast? Try adding avocado to your morning smoothie (it gives a creamier consistency) or grain bowl for lunch, mix it into a salad dressing for an extra dose of heart-healthy fats, or whip up one of these dishes.

💦 Try applying an antiperspirant before going to bed

Should antiperspirant be part of your nighttime routine? Yes, according to new reports from the Atlantic, in which experts say wiping or spraying your armpits with deodorant before bed or in the morning is the best way to curb sweat. (It also turns out that this method is what many of these products recommend in their instructions.) The scientific reason? Antiperspirants work by blocking sweat ducts. Applying the product at night gives it more time to fully absorb because your sweat glands are less active during sleep.

📱 Stop doomscrolling

Do you tend to doomscroll – aka reading negative news content – ​​when you’re in a bad mood? According to research published in the journal Nature Human Behavior, it could create a harmful feedback loop. The study found that people with poor mental health looked for negative content online, which worsened their overall mood. Although the researchers recommend having content warnings online, you can help yourself by taking intentional breaks from the Internet or switching to hoop scrolling. One tip: Delete or log out of any site or social media app that’s getting you in trouble, and see how long you can go without feeling the urge to log in again.

👟 Exercise for better brain health

A study published online in the British Journal of Sports Medicine found that high cardiorespiratory fitness – how well your heart and lungs work together to deliver oxygen to your muscles during physical activity – is linked to better brain function and a significantly lower risk of dementia, even among participants with a genetic predisposition to the disease. You can improve your cardiorespiratory fitness by regularly doing exercises that get your heart pumping: try taking a brisk walk after dinner (which is also good for your digestion!), adding some treadmill time to your gym routine, or a tough walk on the weekends.

🛀 Go to the hot tub

A dip in ice-cold water is not for the faint of heart. (Just ask Jelly Roll, who makes it a regular part of his wellness routine.) New research suggests there could be a much warmer way to recover — at least if your goal is to improve your athletic performance. A study presented at the 2024 Integrative Physiology of Exercise conference suggests that soaking in a hot tub after exercise may be better than a cold dip for maintaining athletic performance. While cold dips have benefits like reducing inflammation, swelling and fatigue, hot baths came out on top in helping athletes do things like jump higher.

😀 Plan something fun on a day you’re dreading

There are many bad days that we can’t predict, but some we can. Maybe you’re dreading spending time with your in-laws this Thanksgiving, or you have an impending dental procedure planned. If you expect the worst, think of something that will at least make you feel better, advises psychologist Peggy Loo, director of Manhattan Therapy Collective. “We often plan ahead for the worst-case scenarios, but forget to do so deal with moving forward,” she tells Yahoo Life. “Brainstorm and implement steps that promote personal choice or self-care. Planning to meet a friend, order takeout instead of cooking [or] Tidying up your evening so you have uninterrupted space to relax are all ways to be proactive when you’re facing a tough day.” In other words, do the difficult thing and then provide something exciting to take the sting out of it.

🥐 Enjoy a ‘little treat’

Another way to save a bad day? Give yourself a “little treat,” financial therapist Lindsay Bryan-Podvin told Self. ‘Little treats’, as they are called on social media, are small things that make you feel good, such as a luxurious latte, pastry or an impulse purchase at the checkout. These purchases release dopamine, the happiness hormone. “So often we think of rewards as things that are just for kids and that adults should always do the ‘responsible’ thing,” Bryan-Podvin told Self. “But these little treats can really act as moments of self-care.” Make sure these treats fit your financial goals, and that you don’t replace quick purchases with what you might actually need, like a heartfelt meeting with a loved one or just a really good hug.

🔍 Try this hack to find lost items

Talking out loud to yourself can be a great way to solve problems, especially for people who regularly misplace things, Gary Lupyan, a professor of psychology at the University of Wisconsin-Madison, told Time. For example, if you’ve lost something in your house, saying out loud what you’re looking for (keys, remote control, your favorite sweatshirt) can “keep the visual appearance actively in your mind while you’re searching,” Lupyan explains. you’re more likely to notice it.

🧠 Don’t worry about mental decline anymore

Worried about your memory fading as you get older? Worrying so much could actually accelerate the problem, according to a recent study from Aging & Mental Health. The study found that positive expectations about aging and mental health were linked to less cognitive decline, while anxiety surrounding the topic could worsen memory performance. Our cognition will indeed change as we age, but instead of worrying about it, we can focus on brain-healthy habits like regular exercise, quality sleep, and mental engagement to slow the decline and support overall well-being. A fun way to keep your brain sharp? Play Sudoku, which is linked to better memory function.

💪 Train with kettlebells

Not sure what to try next at the gym, or considering asking Santa for new equipment for your at-home workouts? Consider purchasing kettlebells. New research has found that training with these weights can reduce inflammation and increase muscle strength as we age. Personal trainer Kasey Murphy tells Yahoo Life to start simple: “Making sure you can safely and confidently perform isolated single-joint movements (like a standing hip hinge or a strict shoulder press) with the kettlebell is a good starting point,” she explains out. . This lays the foundation for progressing to more advanced movements, such as kettlebell swings.

☕ Drink hot chocolate

Many of us turn to comfort foods when we’re stressed, but this can take an extra toll on your heart health. Now, researchers from the University of Birmingham have found that combining fatty foods with flavanol-rich options – natural compounds found in foods such as cocoa and tea that support blood vessel function – can help protect your cardiovascular system during these times of high stress. Consider this permission to make yourself a steaming mug of hot chocolate—go easy on the whipped cream and marshmallows, as sugar can potentially diminish these benefits.

🙂 Keep it simple

The best way to achieve your goals? Simplify your plans, says a University of Waterloo study, which found that people are more attracted to simple, reliable actions to complete tasks. Consider this in terms of your workout routine: Instead of complicating your workout plans with fancy classes, stick to something tried and true, like watching a 20-minute YouTube workout video three times a week or taking a walk. half an hour. during your lunch break.

🧍Don’t just stand there

We know that sitting too much is not good for your health, but standing (such as at a raised desk) may not be the best solution. Research from the University of Turku in Finland found that standing for long periods of time at work negatively affected the blood pressure of study participants. The solution? Move more! Try walking around after sitting or standing for 30 minutes.

More wellness tips:

• Add more polyphenols to your diet – they can improve your brain health

• Watch mindless entertainment when you’re stressed and can’t sleep

• Try red light therapy to reduce muscle pain

• Eat more family dinners to connect with your loved ones