Walk briskly for 15 minutes, eat eggs and avoid tech neck — plus 6 more health tips to help you have a great week

Yahoo

4 days ago

Simple ways to live healthier.
Hello, Yahoo readers! My name is Kaitlin Reilly, and I'm here to deliver the best health and wellness tips the internet has to offer this week.
One small thing you can do for your health? Consider your caffeine intake — just like some of the people Yahoo's Natalie Rahhal spoke with recently. A June 2025 Yahoo/YouGov poll of nearly 1,600 U.S. adults found that 81% of Americans drink caffeine, and nearly 30% of them have tried to give it up.
Should you be one of them? While the Food and Drug Administration says that 400 mg or less of caffeine per day (that's about two to three 12-ounce cups of coffee) is considered safe, it's worth checking in with yourself to see how you feel after you consume it. Are you jittery and anxious after downing a few sodas, or do you feel stomach issues coming on after sipping an espresso? It might be worth switching to less caffeinated (or even caffeine-free) alternatives. (There's a slew of new beanless coffees on the market that mimic the taste of java without the caffeine crash.)
Even if you're not experiencing uncomfortable side effects, caffeine — especially when consumed too close to bedtime — can interrupt your sleep, which can negatively impact your health overall. If you find yourself tossing and turning, look at when you're having your last caffeinated beverage. Giving yourself 10 hours without caffeine before bedtime is a safe bet, but you can experiment to see which approach is best for you.
Now, on to the week ahead... To see what's in store, check your local weather forecast, then peek at your horoscope for some starry guidance if you're so inclined. Finally, pick 'one small thing' to do this week to improve your well-being. Here are a few ideas.
🚶Do 15 minutes of brisk walking a day
Think walking doesn't count as real exercise? Think again — and make sure to pick up the pace. A study published in the American Journal of Preventive Medicine found that just 15 minutes of brisk walking a day was linked to a nearly 20% drop in total mortality. The research, which looked at nearly 80,000 mostly low-income and Black adults across 12 Southeastern states, found that fast walking significantly improves cardiovascular health by boosting heart efficiency, helping with weight management and lowering risk factors like high blood pressure and cholesterol. So if you're not trying to join a run club anytime soon, a few speedy laps around the block might be just what the doctor ordered.
🍳 Eat eggs
Here's a great reason to make an omelet this week: Eating eggs may reduce your risk of Alzheimer's by nearly 50%, according to a study published in the Journal of Nutrition. As reported by The Hill, the researchers found that the choline and omega-3s found in eggs could help protect your brain from this degenerative disease. And you don't have to eat many eggs; just one per week was shown to reduce memory decline when compared with no egg consumption. While the researchers stressed that this was an association, not a definitive correlation, it's a good excuse to crack one open.
👩‍💻 Avoid tech neck
Are you dealing with neck pain on a regular basis? Join the club. As USA Today reports, more than 30% of adults experience neck pain, and staring at screens is often to blame — so much so that experts have coined it 'tech neck.'
The good news? This type of neck pain isn't inevitable, even if you can't get your screen time down to zero. Instead, try adjusting your workstation. You can switch up your screen height so your neck is in a more relaxed place, get a more supportive chair or even try out a standing desk. Need relief ASAP? Heat can ease stiffness in your neck, while cold can relieve strain after an injury. Over-the-counter anti-inflammatories, such as ibuprofen, also work in a pinch.
🍋 Add lemon to your tea for an antioxidant boost
Tea is packed with antioxidants that help fight inflammation, improve digestion and promote good heart health. It just needs one thing to really up the ante, experts tell EatingWell: a squeeze of lemon. As dietitian Patricia Bannan explains, 'lemon acts as a natural preservative for tea's antioxidants' thanks to its vitamin C content. That means you'll absorb more with every sip.
To get the full benefit, use fresh lemon juice, which has the most vitamin C. And let your tea cool a bit before adding the lemon, which will help the tea better preserve antioxidants. One thing you'll want to skip with your tea if you want the most bang for your buck? Milk; research has shown that adding it could alter the antioxidant content.
🐟 Eat these foods for better mental health
Fatty fish like salmon, tuna and trout are rich in omega-3s, which help reduce inflammation in the brain and body — and may also have antidepressant effects, experts tell Self. These healthy fats support the brain's structure by building cell walls and boosting neuroplasticity, says The Better Brain coauthor Bonnie Kaplan, which can help repair a depressed brain. Plus, omega-3s also enhance how well mood-regulating neurotransmitters function, allowing us to have a sunnier disposition. Want to see how you feel on fish? Add grilled salmon or canned tuna to a salad this week.
🏊🏻‍♂️ Protect your hair from chlorine
Swimming is a summer staple, but if you're headed to the pool, you're going to encounter chlorine. This antimicrobial and algicidal chemical helps keep pools clean, but it can also harm your hair by stripping its natural oils and fraying the cuticle, USA Today reports. The result? Dry, brittle hair.
Fortunately, there are two easy ways to protect your hair. Before you jump in the pool, rinse your hair with fresh water; the more your hair absorbs, the less room it'll have to sop up chlorine. Another tip? Try coating your hair with coconut oil, which repels the chlorinated water.
🕰️ Try mental time travel
If special moments in time are fading from your mind, try this hack: Recall the emotions you believe you had when you first stored that memory. Per Live Science, this memory trick comes from research that found that this sort of mental time travel can help restore our memories by going back to the context of their initial encoding. Try reactivating a memory (say, your birthday party last year) by focusing on the emotional state you were in at the time.
🚰 Sip chia seed water
Want to get things moving in your digestive system? Consider chia seed water, suggests EatingWell. When you put these tiny black seeds in water, they form a gel-like consistency. Downing a spoonful in a glass of water offers a fiber-packed punch that can keep you regular, as these seeds help 'thicken or soften your stools, making them easier to pass,' dietitian Katrina Cox explains. And since fiber helps you digest carbs after a meal, you'll also be less prone to blood sugar crashes and may feel fuller.
A word of caution: Don't overdo it. Drinking too much chia seed water can lead to GI discomfort, especially if you're not regularly ingesting a ton of fiber. Start off slow, with a small amount of chia seeds (and lots of water!) before adding more into your diet. And ask your doctor if it's right for you, as chia can interact with medications like blood thinners, as well as ones for diabetes and blood pressure maintenance, dietitian Sheri Gaw warns.
🧠 Pick a brain-training hobby
Yahoo's Kerry Justich spoke to Olympic pommel horse star Stephen Nedoroscik last week about the hobbies he enjoys outside his sport. Turns out the gymnast is a sucker for Rubik's Cubes and chess, which just so happen to be great for cognitive function. A study found that solving a Rubik's Cube helps use and strengthen brain areas linked to planning, visual thinking and hand-eye coordination, while playing chess has been linked to strategic thinking and problem-solving. Need a break from doomscrolling? Throw a Rubik's Cube in your bag for when you have a free moment, or download a virtual chess app to play on your phone.
Solve the daily Crossword