The window seat comes with a view — and a dose of UV exposure. Protect your skin by keeping the shade down or applying some sunscreen. (Photo Illustration: Yahoo News; photo: Getty Images)
Hi, Yahoo readers! My name is Rachel Grumman Bender, and I’ve pulled together the latest wellness tips to help you feel more energized, organized and happier this week. If your healthy habits have started to slide — maybe you’ve been logging more screen time than steps lately or haven’t eaten a piece of broccoli in a while — consider this your gentle reminder to get back on track.
That doesn’t mean you need to do a major life overhaul. Small habits can add up in a big way. Take a nature walk to move your body and clear your mind. Do a crossword puzzle. Call a friend you haven’t caught up with in a while. And finally book that doctor’s appointment you keep putting off.
Before you jump in, check your local weather forecast, and if you’re wondering what the stars have in store, look up your horoscope too. Then find a few simple ways to feel your best this week.
🧴 Don’t forget about sun protection on flights
Love snagging the window seat when you fly? Keep the shade down when you can. Airplane windows block UVB rays (which cause sunburns), but they don’t fully block UVA rays, which are linked to premature aging and skin cancer. Pilots get the most exposure — one study found that flying for less than an hour at 30,000 feet exposed pilots to as much harmful radiation as a 20-minute tanning bed session. While the risk is lower for passengers, those UV rays can still reach your skin, which can add up if you’re a frequent flier. If you’d rather enjoy the view than keep the shade down, do what I do before every flight: Apply a broad-spectrum sunscreen with SPF 30 or higher.
👙 Wear brightly colored swimsuits
As swim season kicks off, this is your evergreen reminder that the color of your swimsuit matters more than you might think — it could actually be a lifesaver. Visibility tests show that bright, high-contrast colors like neon yellow, orange, pink and bright red make kids and adults easier to spot in pools, oceans and lakes compared with swimsuits that are blue, black, dark green or have muted tones, reports CNN. But water safety experts stress that even the brightest bathing suit can’t replace active supervision when people, especially kids, are swimming.
🧘 Ease back pain with this simple move
Spending hours sitting and slouching can leave your back feeling stiff and achy. The Pilates swan exercise can help. The back extension exercise strengthens the muscles that support your spine and help you maintain better posture, reports Men’s Journal. Here’s how to do it: Lie face down on a mat with your hands under your shoulders, and make sure your chin is slightly tucked to keep your spine properly aligned. Squeeze your shoulder blades together, and focus on using your upper back muscles to gently lift your chest off the mat (rather than pressing down with your hands to lift up). Your lower ribs should still be touching the mat as you keep your shoulders relaxed and lengthen your neck. For beginners, start with your forearms or hands flat on the mat and lift your chest slightly off the floor. To ease any pressure on your lower back, you can put a small towel under your hips.
🗣️ Change this one word to feel less stressed
Want a surprisingly simple way to calm down when you’re feeling stressed? Change one simple word when giving yourself a pep talk. “Research shows that second-person self-talk (‘you’) reduces anxiety more effectively than first-person self-talk (‘I’),” clinical psychologist Liz Ross tells Real Simple. “So instead of saying, ‘I can handle this’ or ‘I shouldn’t feel this way,’ try something like, ‘You don’t have to fix everything at once’ or ‘You’re allowed to feel overwhelmed.'” Ross explains the tactic works because second-person language creates distance from the heightened emotions you’re feeling and “activates problem-solving pathways rather than threat pathways. This technique turns your inner critic into your inner coach!”
🍋🟩 Prevent a painful ‘margarita burn’
Making margaritas on a hot summer day sounds refreshing, but the cocktail can leave you with more than a buzz. Handling limes in the sun can cause a painful reaction known as a “margarita burn,” or phytophotodermatitis — “a chemical burn that develops in response to a plant-based compound touching the skin in the presence of UV light,” dermatologist Joshua Zeichner tells Delish.
This can happen when you squeeze limes for margaritas or other citrus while spending time in the sun, explains dermatologist Marisa Garshick. “The juice left on the skin reacts with sunlight and leads to redness, swelling or blistering in the exact area where the fruit touched the skin,” Garshick says.
The good news is that prevention is simple: Washing your skin thoroughly after touching citrus. If you do end up with a margarita burn, Garshick recommends applying cool compresses, hydrocortisone cream to help reduce inflammation and a gentle moisturizer.
🥾 Take a hike
Like walking, hiking doesn’t require much to get started. You just need a sturdy pair of shoes, a map or app to guide you, sunscreen and a water bottle (plus some trail mix — with chocolate, of course). Beyond the scenic views, hiking is great for your heart, helps strengthen your lower body, core and bones, and improves balance. “Over time, regular hiking has been shown to lower blood pressure, improve lipid profiles and enhance heart rate recovery, all of which are markers of improved cardiovascular health,” orthopedic physical therapist Tom Walters tells EatingWell. And if that wasn’t enough, spending time in the great outdoors helps lower stress and improve mood. “If you want a great workout, to do something fun, see some beauty and even regulate your nervous system, hiking is a great choice,” says personal trainer Tara De Leon.
🥬 Plant a vegetable garden
Growing your own vegetables comes with plenty of perks: fresh produce, the satisfaction of harvesting it yourself and even a lower grocery bill. Not sure how to dig in? Experts recommend starting small and focusing on plants that are easier for beginners, like lettuce, spinach, tomatoes, cucumbers or peppers. Choose a spot in your yard that gets at least eight hours of sunlight and plant there, Zack Snipes, assistant program team leader of horticulture at Clemson Cooperative Extension Service, tells Yahoo. If growing a vegetable garden sounds a bit daunting or you don’t have much of a green thumb, start even smaller: Plant your own herbs such as parsley, rosemary, oregano or mint.
🫘 Eat beans to lower your blood pressure
Eating protein-rich beans is not only filling, but it can also help protect your heart. Research suggests that having about 1 cup of cooked beans, lentils or chickpeas (around 100 grams) daily comes with cardiovascular benefits like lowering hypertension risk. Eating half a cup of tofu, a handful of edamame or 1 cup of soy milk (60 to 80 grams of soy) per day showed similar benefits. Mindbodygreen recommends stocking canned beans in your pantry so you can easily add them to soups, salads and more, or you can blend beans into pasta sauces and dips. Or try making the viral dense bean salad.
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