Washing clothes post-flight, adopting a longevity diet, and picking up this 'grandma' hobby (plus snack) — and 6 additional health tips for a fantastic week

Hello, readers! Im Natalie Rahhal, sharing small, actionable steps to improve your health this week. After Thanksgiving and Black Friday, Im embracing a slower pace. This season naturally encourages rest, and its important to remember that doing less is an essential part of wellness.

With the next round of holiday celebrations approaching, its helpful to focus on small practices that keep you calm and centered. Stress doesnt follow a schedule, and it can strike even at 2 a.m. If your mind races and sleep eludes you, try mental walk-throughs by imagining a familiar, comforting space, like your childhood neighborhood or a favorite store. Clinical psychologist Leah Kaylor explains that neutral, familiar imagery helps soothe the brain. Other calming techniques can also help you return to sleep quickly.

People are living longer globally, and research shows that lifestyle choices matter as much as genetics. Diet plays a significant role in longevity. A plan rich in vegetables, fish, and olive oil, and limited in red meat and processed foods, can support longer, healthier lives. Your body will benefit from incorporating fresh, nutrient-dense foods.

Grandma snacks are making a comeback. Prunes, for example, are packed with nutrients that support bone health, including fiber, magnesium, potassium, vitamin K, polyphenols, copper, and boron. Dietitians suggest enjoying a handful of prunes several times per week, such as added to morning oatmeal, to help maintain strong bones.

Air travel can leave you feeling off due to close contact with others, despite HEPA filters. To avoid bringing germs home, immediately launder your travel clothes at the highest safe temperature using a quality detergent, effectively removing bacteria and viruses.

Writing your thoughts down can significantly reduce stress. Psychologists note that expressive writing allows your mind to release emotions safely, fostering resilience. For extra benefit, discard the paper afterward to symbolically and physically start fresh.

After the holidays, many of us return to desk work, which is linked to health risks. To counteract prolonged sitting, use transition momentslike the end of a meetingto stretch or walk. Drinking more water also encourages movement as you take breaks to visit the restroom.

Coffee, Tea, and Longevity

Research suggests both coffee and tea can support long-term health. Drinking a mix of three cups of tea for every two cups of coffee daily, alongside adequate water intake, was linked to a lower risk of cancer and mortality. Alternating beverages can maximize benefits while keeping you hydrated.

Hobbies for Mental Health

Traditional crafts, such as cross-stitching, are gaining popularity for their meditative and stress-reducing effects. Engaging in detailed hobbies creates predictable patterns, calming the nervous system and enhancing focus. Cross-stitching also connects people to history and culture, offering a sense of purpose and connection.

Pomegranate for Blood Pressure

High blood pressure affects nearly half of U.S. adults, and lifestyle adjustments can help manage it. Pomegranates are rich in antioxidants that protect blood vessels and support heart health. Incorporating pomegranate seeds or juice into meals, like salads with kale and apples, can provide a tasty and effective boost to cardiovascular wellness.

Other practical tips for the week include eating fiber-rich foods, taking short walks, alternating coffee and tea, and incorporating gentle stretches or seated exercises to ease back tension.

Author: Sophia Brooks