Eat blueberries, adopt a Mediterranean diet. Things to do this week for your health and well-being.

Hello, health and wellness enthusiasts. My name is Kaitlin and I’m here to help you start your week off right. To get started, read your horoscope and check your local forecast (hopefully the weather will cool down after a heatwave hits most of the country). Then keep reading to discover some simple tips and tricks that could improve your life.

Sleep more

We’d all be grateful for a little more time to sleep, but actually getting it can make you feel more grateful overall. According to a new study from Baylor University, participants who got more shut-eye also had increased feelings of gratitude, resilience, and well-being. Want to feel higher levels of happiness? Focus on improving your sleep hygiene — and get full permission from me to splurge on that expensive sleep mask.

Improve your diet

There are few things in this world I love more than a brownie, but unfortunately, baked goods may not be the best food for your mental health. (Even if, yes, it makes very comforting in the moment.) A study published in Nutritional Neuroscience found that a diet high in sugar and saturated fat can lead to changes in the brain associated with rumination – a symptom of depression and anxiety that includes focusing on negative thoughts and feelings. The study also found that participants who ate a primarily Mediterranean diet (lots of vegetables, fish, and healthy fats like olive oil) did not experience these brain changes. So while the cake is great, if you can also fall in love with the salmon and asparagus. , your sanity may thank you.

Eat blueberries

Fruits are good for your health, but apparently there is one fruit that is the bay best. Dietitian Samantha Cassetty reviewed research on the “Today” show and said antioxidant-rich blueberries are the healthiest fruit. Eating them can reduce your risk of type 2 diabetes, as well as heart disease – and luckily, they’re also very delicious. Sprinkle some into your oatmeal or mix it into a smoothie.

Use your period week to improve your game

Look, I get it: the last thing you want to do during your period is overextend yourself. New research suggests, however, that this may not be the worst idea in the world. (Sorry!) A new one study published in Neuropsychologia found that people who menstruated performed better on tests measuring reaction time, attention, mental agility, and spatial skills while on their period, even if they thought they would perform worse.

Adopt healthy habits to prevent Alzheimer’s disease

From Chris Hemsworth to Lauren Miller Rogen, everyone is talking about Alzheimer’s prevention these days, but you don’t have to be a celebrity to help prevent this dementia. Dr. Dean Ornish, a professor of medicine at the University of California, San Francisco, asked 49 people with mild cognitive impairment or early dementia of Alzheimer’s disease to participate in an intensive diet, exercise program , stress reduction and social interaction to see how it would affect…

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