Eat Brazil nuts, take fish oil supplements, drink caffeine and more health tips to help you have a great week
Hello, health and wellness readers! My name is Kaitlin and I am your guide to the week’s best health tips.
October is here — which marks the official start of spooky season. Watching a scary movie may actually be good for your health, thanks to the low-stakes adrenaline rush it provides. Not so into horror? You can still use the season to improve your overall wellness: Get your steps in at a pumpkin patch, or rake leaves as your cardio for the day.
It’s also still hurricane season in many parts of the country, so make sure to check the weather in your area. If you’re seeking some starry guidance, look at your horoscope as well. Then check out these wellness bites below.
?? Snack on Brazil nuts
You might reach for a bag of almonds or cashews when you’re craving a snack, but what about Brazil nuts? New research says you may want to add this lesser-known nut to your diet: A study found that participants who ate 8 grams of these nuts per day had lower inflammation markers and less gut permeability, which lowers the risk of digestive issues. The theory? Brazil nuts are high in the antioxidant selenium, which has anti-inflammatory benefits. Just don’t overdo it: Eating too much selenium can lead to toxicity and symptoms like nausea, hair loss and brittle nails. Stick to two or three Brazil nuts per day, as they contain around 91 micrograms each of selenium, keeping in mind that the National Institutes of Health’s recommended daily upper limit is 400 micrograms.
?? Commute with purpose
Business Insider spoke to finance professionals about how they stay sharp for their tough workweek. One tip that came up among several of Wall Street’s rising stars? Make the most of your morning commute. Instead of thinking of getting to work as wasted time, use it as uninterrupted time to focus on the things you value. That could mean chatting with friends on the phone, meditating or focusing on a spiritual practice. It’s also an easy way to catch up on reading, even if you’re driving — just go for an audiobook! Allowing yourself some “me time” within the confines of your commute can help you show up to work in a better frame of mind.
?? Wear earplugs
When your hearing is gone, it’s gone — but you don’t have to sacrifice your favorite concerts (or even loud action movies!) in order to protect your ears. Wearing earplugs when you may be exposed to loud noise is a smart way to protect your hearing from dangerously loud sound levels, which are considered anything above 85 decibels. (A concert might be 90 to 120 decibels, for example, while a movie can be up to 104.) Prolonged exposure to such noise can lead to temporary or even permanent hearing loss, but earplugs reduce the volume without distorting sound quality. You can get these plugs over the counter at most drugstores, or get specialty ones from an audiologist.
?? Eat an egg a day
While the recent salmonella outbreak in eggs should make you double-check your carton to ensure their safety, there’s good reason to eat eggs. Research published in the journal Nutrients found that participants who ate an egg a day — as opposed to those who ate one on a weekly or monthly basis — had lower chances of developing dementia. While more research needs to be done, eggs are a good source of B vitamins, choline, folate and vitamin D, which could offer protection from the disease. Another bonus? They also have about 6 grams of protein a pop, which can help keep you full and support your muscle mass. Not into eggs for breakfast? Try topping your salad with a hard-boiled egg instead, or adding a jammy egg to a ramen bowl.
?? Make a disaster kit
Whether or not you were directly impacted by Hurricane Milton, preparing for future natural disasters can bring peace of mind. One proactive step is creating a disaster kit, which should include items like water (1 gallon per person per day for several days), nonperishable food, a first aid kit and a flashlight. Another important tool is your go bag, which is meant for quick evacuations. This should contain essentials like identification documents, extra batteries, medications and a portable phone charger. Both kits ensure you’re ready for emergency situations, whether you have to hunker down at home or flee in order to find safety.
? Drink caffeine
Your latte could help your blood vessels. A study found that drinking caffeine could help improve blood vessel health, especially for people with inflammatory diseases like lupus and rheumatoid arthritis. Caffeine has an anti-inflammatory effect and may help regenerate the lining of blood vessels, which helps reduce the risk of heart attack and stroke. Aim for one to two cups of coffee per day to get the benefits without some of the side effects that can come with too much caffeine, like lower sleep quality and jitteriness.
?? Try manifesting
Maybe you’ve always thought manifesting seemed a little too much like magic for your taste. Neuroscientist Dr. James Doty recently told Self that’s not the case: When you focus on what you want and imagine yourself achieving it, you’re actually rewiring your brain to subconsciously seek out the things that will get you there. If you’re in tune with your desires, you may be more likely to pick up on that person ahead of you at the grocery store speaking about the very thing you want — which can help you strike up a conversation.
?? Sip on the ‘medicine ball’ drink
The viral “medicine ball” drink at Starbucks — now known by its official name, Honey Citrus Mint Tea — is a beverage made of hot water, steamed lemonade and Peach Tranquility and Jade Citrus Mint teas. Some people swear that it helps them kick a cold. While the ingredients do have some anti-inflammatory properties, you won’t necessarily cure your illness with this drink — but the warm, soothing beverage can help alleviate symptoms like congestion and sore throat. Sniffling with a sore throat but not near a Starbucks? Make yourself a mug of warm (not scorching hot) herbal tea with a little bit of honey.
?? Feeling irritable? Fish oil might help.
Omega-3 supplements may help reduce aggression by 27%, based on a meta-analysis of 29 trials. While omega-3 supplements may be worth trying if you’re feeling angry, they shouldn’t replace other treatments for anger like psychotherapy. That said, there are plenty of reasons to get more omega-3s in your life — this nutrient is known for its heart health benefits, reducing inflammation and supporting brain function. And supplements aren’t the only — or even best — way to go: Foods like salmon, flaxseeds, chia seeds and walnuts are rich in omega-3s, so add some to your plate.
More health and wellness tips:
?? Grab some binoculars and go bird-watching. Doing so can have mental health benefits.
??? Always staring at a screen? Prevent eyestrain with the 20-20-20 rule: Look somewhere 20 feet away for 20 seconds every 20 minutes.
?? Go for soy milk over almond: It has more protein, and soy milk may improve heart health by lowering blood pressure and cholesterol levels.
?? Add sesame seeds to salads, yogurt — really anything! They may lower your cholesterol.