Hello, Yahoo readers! My name is Kaitlin Reilly, and I’m rounding up the best health and wellness tips from across the internet this week.
One small thing you can do this week to bring some joy to your summer? Lean in to play. A 2013 Swiss study found that playful adults were happier, more satisfied in their lives and even healthier than their straitlaced peers. Consider this an excuse to challenge your pals to some pool noodle jousting, sign up for a wacky fitness class or simply put your phone down for 15 minutes and doodle with some crayons.
Want to take it up a notch? Some people are going all in by signing up for adult sleepaway camps, where they can participate in classic camp activities like archery, boating and arts and crafts. (Many also have some more grown-up activities too, like toga parties and “tini time.”) Campers tell Yahoo’s Meredith Begley that the experience has helped them find friendship and connect with their inner child.
To get ready for the week, check your local weather forecast. Need some guidance from the stars? Take a look at your horoscope. Then pick your “one small thing” that’ll make a positive change to your well-being. Here are a few ideas …
👣 Rethink 10,000 steps
Walking is good for you. But pushing for the lofty “10,000 steps a day” goal might be unnecessary. As the AFP reports, a study from the University of Sydney found that walking just 7,000 steps a day achieved similar benefits, including a 47% drop in risk of early death. The researchers, who looked at data from 57 studies worldwide, also found that 7,000 steps significantly reduced the risk of dementia, type 2 diabetes and depression. There’s no harm in sticking to your 10,000-steps target (we love an overachiever), but the incentive to do more than 7,000 is pretty minimal, according to researchers.
😊 Use emoji
Fire away those hearts and raised hands. Emoji can boost your social connections, Good Morning America reports. A recent study found that using emoji makes you appear friendlier and more likable, as well as more responsive — all things that can make people feel closer and ramp up relationship satisfaction.
🌾 Eat bulgur
Here’s a healthy grain to add to your plate: bulgur, which experts tell EatingWell can help regulate blood pressure and is packed with potassium, magnesium and fiber. Dietitians recommend adding cooked bulgur to a salad to make it more filling. You can also try using the whole grain (plus fresh herbs and chopped olives) to whip up a tasty tabbouleh.
🪥 Switch to an electric toothbrush
Your dentist may send you home with a plastic toothbrush, but they’d rather you use an electric model. Dentists tell Men’s Health that electric toothbrushes are more effective at removing plaque thanks to rapid bristle movement, and those that feature built-in timers can make sure you’re brushing long enough. “Most people think they brush for two minutes, but if you actually time yourself, it’s often way less,” says Dr. Joyce Kahng. Plus, electric brushes take the guesswork out of brushing technique by providing consistent, powered motion. Also, using them makes it easier to clean along the gumline, which helps prevent gingivitis. Consider them worth the splurge.
🚿 Keep your shower routine simple
Taking an “everything shower” (in which you exfoliate, shave, deep condition, etc.) is super-popular on social media right now, but experts tell CNN it’s “overkill.” In fact, just five to 10 minutes of washing with gentle, fragrance-free soap in key areas — like your pits and groin — is enough to get clean, according to dermatologist Dr. Jules Lipoff. And while influencers may love lots of scrubs and lotions, dermatologist Dr. Angela Lamb warns against overdoing it on products. “Each new product you introduce provides another opportunity for something to go on your skin and potentially create an allergic or irritating reaction for you,” she says. What’s more, stripping too much of your skin’s good, protective bacteria can actually lead to more acne, not less.
⌚ Take off your Apple Watch at night
Do you track your sleep with a wearable like an Oura ring or an Apple Watch? Good Morning America reports that wearing these devices could lead to “orthosomnia,” an obsession with getting quality rest. Sleep scientist Rebecca Robbins says some individuals become so obsessed with tracking their sleep that the “information they receive stresses them out, and then it causes them to struggle the next night.” But sleep simply can’t be perfect every night, she says, as it is “a function of all of the things that we experience in a typical day — and some of that might be stressful.” Instead of focusing too hard on what your wearable says, look at things you can control, like what time you go to bed. Another tip: Create a relaxing wind-down routine before bed with activities like journaling or taking a warm bath, which should help you ease into sleep mode.
🎻 Play music
Musical training could help you stay sharp, new research published in PLOS Biology finds. According to the study, older adults who play music show brain activity similar to much younger people when processing sound in noisy environments. Experts tell Women’s Health there are a few reasons why. Neurologist Dr. Clifford Segil notes that playing an instrument involves “multiple brain region activations,” and exercising them can help you build a stronger brain overall. Learning to read music is another boon for the brain, he adds. While the adults in the study had long-term musical training, challenging yourself to pick up an instrument can only be a good thing.
🍉 When life gives you lemons, make watermelonade
A glass of lemonade is refreshing on a hot summer day, but it can also be full of added sugar. Simply Recipes has a healthier, pink twist on the beverage. Instead of sweetening your lemonade with sugar, puree some watermelon and mix it with your lemon juice. You’ll be getting health perks like vitamin A, vitamin C and blood-pressure-regulating minerals like magnesium and potassium in the process.