Wellness insights: Simple ways to enhance your well-being

☕Drink coffee in the morning

According to the findings published in the European Heart Journal, people who drank coffee in the morning had a lower risk of mortality than those who drank the beverage at other times of the day, even after adjusting for other factors like sleep duration. This comes on the heels of research that found that coffee drinkers may be less likely to get certain types of cancers. 

🥤Sip elderberry juice

You may have seen elderberry supplements advertised to help you fight off a cold, but research from Washington State University found that there may be other benefits. A small study published in Nutrients found that drinking 12 ounces of elderberry juice daily for a week improved gut health, reduced blood sugar levels and enhanced fat burning in overweight adults. The theory is that elderberry's high levels of anthocyanins — plant compounds with anti-inflammatory and metabolic benefits — may drive these positive effects. If you're eager to try it for yourself, talk to your health care provider first, as elderberries aren't recommended for people with certain health conditions.

🍽️Try this pea hack

Green peas are rich in plant-based protein, fiber, vitamins K and C, and iron (something many people are lacking in their diets). But if you've always boiled your peas and found the result to be a bit blah, consider a new approach. Tasting Table recommendssautéing your peas for the best flavor. Adding a little bit of butter to the pan, or even throwing in some more spices, can make this sometimes bland veggie more palatable.

🧹Increase your NEAT

NEAT stands for non-exercise activity thermogenesis, and it refers to all the activity that you do that's not your formal workout — like Swiffering your kitchen floor, shoveling snow, carrying your kid to bed, etc. It's a great way to boost your calorie burn, experts said, and there are a bunch of easy ways to sneak in more NEAT: Take the stairs, park farther from the store while running errands and pace your home while on a call instead of vegging on the couch. While it can't replace formal exercise (which helps you increase your muscle mass and strength and improve your cardiovascular health) getting in more NEAT can help you manage your weight andbreak up sedentary time.

🫘Eat more beans

Beans keep cholesterol and blood glucose levels in check, have lots of fiber to support digestive health and are packed with plant-based protein that keeps you feeling full for longer. Try adding black beans or chickpeas to your salads, liven up soup with lentils or snack on edamame for an easy protein fix.

🧑‍💻Scale back your social media time

If you find yourself irritable after a long social media session, research says you aren't alone. New findings published in JAMA Network found that people who spent most of their day on social media were significantly more likely to feel angry or annoyed.

Try using an app to stop yourself from endless doomscrolling, or replace DMing with a friend on Instagram with a phone call.

🗓️Set a far-flung exercise goal

The beginning of the year brings many people to the gym — but not everyone sticks with the ambitious new exercise routine they set in January. If you want to be one of the people who does, consider setting a longer-term, obtainable goal, such as running a 5K in April, Peter Duggan, a strength, conditioning and rehabilitation specialist at New York's Fuel Sport & Spine in New York, told the Washington Post. Don't make it off the couch in January? You still have plenty of time to achieve your goal, rather than just giving it up entirely. You can also train at a more manageable pace and focus on progress, not perfection. Setting "SMART" goals(aka specific, measurable, achievable, relevant and time-bound) can also keep you motivated and on track.

👣Go barefoot — but not in the kitchen

No shoes? No problem! Experts told HuffPost that in general, it's a good idea to go barefoot around the house— it helps increase intrinsic muscular strength in your feet, supporting our overall mobility, and also allows our skin to breathe, avoiding things like foot fungus. But there is one time when you may want to consider a supportive, cushioned shoe indoors — and that's when you're doing a task that involves a lot of standing around, like cooking. Clinical podiatristDr. Robert Conenellotold the outlet that standing for long periods of time while barefoot can add "excessive load to one area of the foot" — so slip on some shoes before you whip up that risotto.

🥦Protect your gut with fiber-rich foods

Is fiber the key to not getting sick? In a new study published in Nature Microbiology, researchers analyzed stool samples from over 12,000 people across 45 countries and identified 135 protective gut bacteria species, including Faecalibacterium, which thrive on fiber and produce beneficial compounds that prevent infections. Want more of it in your gut? Go for fiber-rich foods —like vegetables, beans and whole grains— which improve the gut environment and therefore can reduce the risk of illness.

💆‍♂️Try this neck exercise

Spending a ton of time behind your desk? Try this neck workout shared by the Los Angeles Times: Simply interlace your fingers behind your head, gently tucking your chin toward your chest; hold for 10 seconds and repeat five times. Doing this routinely can help stretch and strengthen the muscles that support your head and neck, which is crucial if you're staring at your computer screen for hours on end.

🍷Keep a drinking journal

In an essay for Insider, Julia Pugachevsky shared how she tracked her alcohol consumption in a journal— ultimately realizing that she was technically a "heavy drinker."Journaling allows you to be more mindful about your habits (including drinking) and how they make you feel. If you're considering cutting back on alcohol, tracking your mood, sleep and overall wellness after you've been drinking may provide the push you need.

😴Learning a new language? Sleep on it

A study from the University of South Australia tested how sleep impacts learning a new language— and it turns out, the answer is quite a lot. Participants in the study were taught a miniature language, Mini Pinyin, and split into two groups. One group of participants stayed awake before being tested, while the other slept after their learning session. The group that slept performed significantly better. Researchers linked this to brain-wave activity during non-REM sleep that helps transfer and store memories, meaning the language they learned was more likely to get locked in. Who knows? Maybe some Duolingo lessons before bed will help you finally master French.

👫Socialize

Here's a reason to get together with friends: Research published in Nature Human Behavior found that loneliness and social isolation can lead to higher levels of certain proteins in the blood, which are linked to inflammation, heart disease, stroke, diabetes and even early death. These proteins are part of the body's stress and immune responses, showing how being lonely or isolated can directly affect physical health. In other words, spending time with others isn't just important for emotional well-being, but it's critical for overall health.

Want to brush up on your social fitness? Seek out a"third place," such as a community center that offers classes, assists neighbors with their household chores or chats up people you regularly cross paths with, like the mom you see on the school drop-off line or the barista who makes your daily latte. Another way to socialize is by joining a volunteer group— chitchatting while picking up litter can make you (and your potential new pals) feel warm and fuzzy while doing something good.

🥛Drink milk

Drinking a glass of milk daily may reduce the risk of colorectal cancer, aka bowel cancer, according to a large study by University of Oxford researchers. They found that consuming 300 mg of calcium daily — which is equivalent to a large glass of milk — can lower one's risk of bowel cancer by 17%.

Not so into milk? The study authors also found similar protective benefits when people enjoyed calcium-rich foods like leafy greens, yogurt and non-dairy milk. Cheese and ice cream, however, didn't make a difference in terms of this cancer risk.

More wellness tips:

• Cook in a cast iron skillet to boost your iron content
• Snack on pistachios for better eyesight
• Get more omega-3s — try sardines or walnuts
• Do jumping jacks in front of the TV to break up sedentary time

(Source: Yahoo! life)

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