Try the Icelandic yogurt, eat 1 green thing a day, recognize offers for connection – plus 6 more health tips so that you can have a great week

Hello Yahoo Life reader! I am Kaitlin Reilly and last year curated a weekly summary of the best health and wellness tips that the Internet has to offer. My goal is simple: small, feasible changes that everyone can make. That is why we give this series a new name: small steps – because all of these changes can lead to a healthier, happier.

Are you ready to start your week on the right foot? Take a look at your local weather forecast and take a look at your horoscope. Then read about the small steps you can take to improve your well -being this week.

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🧠 Make yourself to lower your risk of dementia

A study by Fudan University in Shanghai showed that people who are moderately lower with moderate to violent physical activities such as lively walking or cycling or cycling are developed to dementia, stroke, anxiety, depression and sleep disorders. In the meantime, the risk of these conditions increases by 5% to 54%. The centers for the control and prevention of diseases recommend at least 150 minutes of moderate movement or 75 minutes of strong movement per week. So mix a heart packaging during your week.

But it's not just about workouts. Avoid time as far as possible: get up and move Compensation. Remember Lazy movement is still movement. So move as far as possible all day.

🥣 Try the Icelandic yogurt

Do you know the Greek yogurt – but Icelandic yogurt? It's called Skyr and is sold under brands like Icelandic provisions and Siggis. (Trader Joe's also makes its own version!) Like Greek yogurt, Skyr is a high protein and has healthy probiotics and it has recently become my quick breakfast.

My personal favorite recipe nowadays are a handful of fresh pomegranate seeds for fiber and antioxidants, pumpkin seeds for healthy fats and a splash of mini chocolate chips for fun. Sometimes it replaces a bowl of ice cream with a prints of salted caramel sauce.

🥔 Rethink potatoes

We were all there: they left a bag of potatoes for far too long in the pantry, and when they pull them out again, they are covered with creepy -looking sprouts. However, you don't necessarily have to throw away these spoves – but you have to be careful. Sprouts are small and the potato is still stuck? You can cut the sprouts safely and continue eating. But if the potato is soft, wrinkled or the sprouts are long, it is best to throw them: sprouts contain glycalkaloids, a natural toxin that can cause stomach upset or more serious health problems.

In order to prevent potatoes from sprouting primarily, they store them in a cool, dark and dry place in a breathable container such as a bag linen sack. Keep them away from onions that release ethylene gas and accelerate the germination process. Oh, and jump the fridge: while assuming that it keeps your potatoes fresh, it will actually only change the taste.

🧑‍🤝‍🧑 Strengthen your relationships

One of my favorite videos on Tiktok this week came from AJ Dronkers. He announced that he prioritized his mother's birthday when he showed up for her and did things that she loves. There is no need for money, only the attention – and others can learn from him to create stronger ties and more successful relationships.

Research supports this: The Gottman institute founded by relationship experts John Gottman and Julie Schwartz Gottman emphasizes how important it is to recognize “offers for connection” – small gestures that make people to look for attention, affection or support. A positive react to these commandments, be it with an encouraging smile or with an enthusiastic “yes” to their interests, strengthens relationships and promotes deeper connections.

Try it out yourself: listen carefully to your spouse while talking about the latest novel you read for your book club and give your father in a further round of Scrabble or Lean if your friend wants to talk about her latest job drama next time.

🐟 Get your B12 in

A new study published in the Annals of Neurology showed that older adults with lower active B12 mirrors had slower thinking and more lesions of the white substance associated with dementia. While you can record a B12 supplement – your doctor should recommend one – there are also many foods that are high in B12, such as beef lovers, mussels, oysters, salmon and tuna.

Vegetarian? Go for milk, yogurt and enriched muesli. Or try it with nutrition yeast: This vegan, fiber and protein-rich option is a great dupe for cheese and can be added to pasta, popcorn or even kale chips.

😴 Optimize your lifestyle

They cannot blame mom and dad: while genetics influence diseases such as dementia and breast cancer, the decisions of lifestyle affect the slowdown of biological aging and the research results published in Nature Medicine. You don't have to go as extreme as the durability influencer Bryan Johnson does to slow down: the scientists found that smoking, sleeping seven to nine hours a night, 150 minutes of movement per week and the management of stress have the greatest influence on how you aging.

The good news? The concentration on just one of these factors can improve the others. First focus on your sleep, which can help you to feel less irritable and able to feel, to deal with stress, and to crush your next training session. What if you are a smoker? Leave as soon as possible. Your doctor can help you find the path suitable for you such as nicotine treatments or therapy.

Do you need help where to start? Yahoo life has solutions.

🥗 ISS 1 green thing per day

This tip comes from a friend of mine who said that she fits more vegetables into her diet by sticking to this rule. Sometimes this includes increasing a handful of spinach from the fridge, while it replaces her break of break with a starting shot with a starting shot that is heavier in green things, such as avocado toast.

There is a good reason to get more greens: they are full of polyphenols, also known as antioxidant-rich compounds that reduce inflammation. If you do not refer to large salads, you should consider some other options for sneaking greens. Add arugula to your sandwiches or wraps, throw chopped kale in soups or pasta sauces or mix spinach in smoothies for a nutrient thrust without changing the taste.

🍊 Snack on citrus fruits

March 1 was the national sunkist Citrus Day, the California citrus fruit, there is a good reason to eat fruit like oranges, lemons and grapefruits all year round. They are not only rich in vitamin C, fiber and antioxidants such as flavonoids, but also research that the food can reduce the risk of certain types of cancer. It can even benefit your mental health: a recently carried out study showed that the food of citrus fruits is associated with a lower risk of depression.

You can throw an orange into your lunch bag for a snack in the afternoon, but eating citrus fruits is not the only way to enjoy these fruits. Add mandarins into a salad with arugula and goat cheese, press lemon juice via roasted vegetables and use grapefruit segments in a ceviche. You can even freeze orange slices and mix them with a little condensed milk for a simple sorbet.

🥫 cook with Fuel

Fresh food has its place, as well as frozen – but do not sleep on canned goods that are affordable, comfortable and still nutritious. Budget-friendly canned beans, for example, incorporate protein and fiber and do not require long hours as the dried varieties do. And can of fish-like salmon and sardine-winning heart-healthy omega-3s.

Do you need a quick, healthy meal with mainly canned food? A colleague for me is the seasoned chickpea stew by Alison Roman, which contains shelf stability such as coconut milk in canned, chickpeas, vegetable broth and onions. Or try a “dense bean salad” – just throw chickpeas, white beans and some peppers with a little olive oil and salt.

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