Hello health and wellness-minded readers, my name is Caitlin, and I’m here to give you all the tips you need to live your best life this week. First, check your horoscope and take a peek at your local weather forecast: a heatwave is in the forecast for this week. Then, look through the tips below and find small changes you can implement into your life. (Hint: it could be something as simple as opening a bag of pistachios.)
🚴 Wear a bike helmet
Your head is worth protecting. Just ask Gordon Ramsay. He recently shared on Instagram that he was involved in a nasty bicycle accident. (The bruises from the accident looked like “purple potatoes,” according to the chef, and were a sight to behold.) Here’s why this matters to you: Ramsay said he believes bike helmets “saved” his life. And he might be right: A 2018 analysis found that helmets reduce head injuries by 48% and reduce the total number of cyclists killed or seriously injured by 34%.
Here’s what you need to know when buying the right helmet:
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Look for a sticker indicating certification by the U.S. Consumer Product Safety Commission.
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Make sure there are no cracks, dents or worn straps or pads.
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Avoid hand-me-downs or second-hand helmets, as they are adjusted to fit the person wearing them and the fit may not be ideal.
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Make sure the helmet fits snugly and your head does not move around inside the helmet.
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The chin strap should be tight enough that you can fit just one finger between the buckle and your chin, and you should feel the helmet being pulled down when you open your mouth.
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Helmets should also be replaced within 5 to 10 years of purchase, or sooner, per manufacturer guidelines.
🥜 Go crazy!
Nuts have a bad reputation for being high in calories, but a new study from the University of South Australia suggests they can actually be a great addition to your weight loss plan. The study found that adding nuts to a calorie-restricted diet can actually boost your weight loss. Researchers say that nuts, which contain healthy fats, protein and fiber, can help suppress hunger and prevent overeating. So which nut? Cashews? Walnuts? Almonds?
💪 Resistance training now will reap the rewards later
Hate lifting heavy weights at the gym? A new study shows it might pay off in the long run. The study, which included recently retired adults, found that participants who strength trained with heavy weights not only saw significant improvements in their leg strength, but also maintained that strength four years later. Consider climbing the weight rack an investment in your future self; you’ll thank yourself for not neglecting your leg training.
There are plenty of reasons to take a walk every day, but if you wake up with a throbbing back ache, you can add one more to the list. That’s according to a study published in the Lancet: Walking 30 minutes a day, five times a week, helped participants with back pain stay pain-free nearly twice as long as those who didn’t follow a walking plan. Grab your Stanley Tumblr, play your favorite podcast, and start walking.
🍵 Don’t add milk to your matcha
Matcha lattes are super Instagram-worthy — and, of course, delicious. But if you mix your green tea powder with milk, you might be missing out on some health benefits. Milk may inhibit the absorption of catechins, natural antioxidants found in matcha that may protect cells, improve heart health, and help with weight management.
