Freeze your cherries, eat a cup of beans daily and try this hack to fall asleep fast — plus 9 more health tips to help you have a great week
Hello, Yahoo readers! My name is Kaitlin Reilly, and I'm here to share the best health and wellness tips from around the internet.
Much has been said about our society's addiction to smartphones and social media, which has been linked to mental health issues, shortened attention spans and even disrupted sleep. An artist recently created a 'methaphone,' a piece of acrylic shaped like an iPhone, in order to help people be more thoughtful about their habits. Meanwhile, some members of Gen Z are eschewing smartphones entirely by practicing 'appstinence' and spending more time in the real world.
And speaking of spending time in the real world: This week, Yahoo Reporter Kerry Justich tried Steppin, an app that encourages users to spend more time strolling (and less time scrolling) by making them earn one minute of social media time for every 100 steps they take. She says it's a game changer for avoiding doomscrolling.
'My earned time resets at midnight, which means I wake up to 0 minutes earned and can't start my day scrolling,' Justich writes, noting that using the app gave her more time to 'focus on what's ahead and approach my day more mindfully.' It also helped her resist the quick dopamine hits that 'otherwise keep me reaching for my phone throughout the rest of the day.'
Bonus: Because you have to get steps in to access social media, this approach cuts down sedentary time. Sitting for long stretches of time has been linked to negative health outcomes. But you don't need an app to move more — just try going for a walk without your phone.
Ready to start this week off right? Take a look at the local weather forecast and peruse your horoscope if you're so inclined. Then check out what small steps you can take to make the week ahead a good one.
Cherries are in season — but they won't be for long. Grab an extra bag at the supermarket to pop in your freezer to enjoy later, dietitian Natalie Rizzo tells our friends at Today. These health benefits are worth getting year-round: Cherries are rich in vitamin C and anthocyanins, which offer immune support and protection against chronic diseases. Plus, they're excellent for reducing inflammation, making them a good choice for a post-workout smoothie. Simply throw a cup of frozen cherries in a blender with a splash of milk and a spoonful of almond butter (healthy fats!) for a drink that's a twist on the classic PB&J.
Beans are budget-friendly and full of protein and fiber. Now, a new study from the Illinois Institute of Technology finds that eating a cup of beans a day can offer important benefits. Over 12 weeks, participants who ate chickpeas saw a drop in cholesterol, while those who ate black beans had reduced inflammation; these are both key risk factors for heart disease and diabetes. Scoop some with whole-grain tortilla chips, add them to a salad or include them in a bowl with rice and chicken for an easy dinner. Or get creative and make this viral chickpea cookie dough recipe for some sweetness.
So many people struggle with insomnia. If you're one of them, this viral sleep hack — which resurfaced on social media after initially gaining attention in the 1981 book Relax and Win: Championship Performance — might help. You start by relaxing your body piece by piece, beginning with your forehead and moving down to your toes, while taking slow, deep breaths. Then, clear your mind by imagining calming scenes (like lying in a hammock or napping on the beach). If you're plagued by intrusive thoughts, repeat the phrase 'don't think' for 10 seconds to send them away. Eventually you should doze off, though it may take some practice over weeks in order to really train your body to respond.
One key thing needed to fall asleep, sleep specialist Dr. Sanjiv Kothare tells Today, is to make sure you're going to bed only when you're actually tired. If you're wide awake and trying to snooze, you'll frustrate yourself and wind up staying awake longer than you should. 'Get out of bed, go to a different area, read a book in dim light — do something boring, come back to bed,' he advises. 'In 20 minutes, do it again and keep doing it back and forth until you fall asleep.'
Want to protect your brain health? Consider the MIND diet. As NBC News reports, researchers from the University of Hawaii and the University of Southern California found that following this eating plan — which focuses on brain-healthy foods like leafy greens, berries, nuts, whole grains, olive oil and fish and limits red meat, cheese, fried foods and sweets — could lower people's risk of developing dementia, with those who upped their adherence to the diet over 10 years seeing a 25% lower risk.
One easy way to start is to get into leafy greens; the diet suggests six or more servings per week. Instead of relying on spinach, switch it up by getting kale, Swiss chard, collard greens or bok choy instead.
Trying to stop scarfing down your food? It's time to spice up your life. A study from Penn State found that adding a little spice to your meal — just enough to feel a slight 'oral burn' from ingredients like chili peppers — can help you eat less without sacrificing flavor or satisfaction. In experiments using spicy vs. mild versions of dishes like chili and tikka masala, participants who ate the spicier meals consumed fewer calories. Researchers say this slower eating pace helps your body better recognize when it's full, meaning you'll be more satisfied with your meal while consuming less food overall. So, if you can handle the heat, toss some chili peppers, hot paprika or crushed red pepper flakes into your next dish.
McDonald's is bringing back its popular Snack Wrap this July, according to CBS News. While there's no harm in hitting the drive-through every once in a while, you can also whip up a healthier version at home. The classic wrap includes a crispy chicken strip, cheddar jack cheese, lettuce and a creamy ranch or honey mustard sauce in a soft tortilla. For a better-for-you take, swap in a whole wheat tortilla for more fiber, grilled chicken breast instead of the fried version and a tangy Greek yogurt-based sauce in place of the heavier dressing. Pile on extra veggies like tomatoes and shredded carrots for a boost of vitamins and fiber.
While it's vital to drink water to keep your body functioning properly, you probably need extra hydration on super-hot days or during extreme exercise. That said, traditional sports drinks often come loaded with sugar. One solution, per EatingWell, is to drink unsweetened coconut water. You'll cut back on calories and sugar while still getting all-important electrolytes like potassium and magnesium.
Dietitians also point out that unsweetened coconut water is a good option for people with diabetes, as staying hydrated can keep blood glucose levels balanced.
Nicer weather means taking your exercise outdoors. One great way to do that is by biking. As USA Today explains, cycling, which is considered a moderate-intensity activity, gets your heart pumping, lowers blood pressure and cuts your risk of heart disease while also keeping blood sugar and cholesterol in check. Studies also show it can help you maintain a healthy weight. If you live in a bikeable neighborhood, consider running basic errands by bike rather than car. You'll save gas (win for your wallet and the environment) while also sneaking in some extra exercise.
A study published in Nature Food found that eating a wide variety of flavonoid-rich foods — like tea, berries, apples, oranges, dark chocolate and even red wine — may lower your risk of chronic illnesses like heart disease, type 2 diabetes and cancer. Since different flavonoids have different benefits for the body, the key to ideal health is making sure you consume as many different kinds as possible rather than, say, just loading up on tea. So, add some blueberries to your oatmeal in the morning, snack on an orange and have a square of dark chocolate after dinner.
It's OK to feel angry sometimes. But if you find yourself bubbling with rage at inopportune moments, there are ways to redirect. Ethan Kross, a professor of psychology, tells USA Today that while there are "no one-size-fits-all solutions when it comes to managing anger," there are some 'tools' you can use to cope. That includes shifting gears when you feel angry. Before reacting, take a beat and do something distracting, like splashing cold water on your face, stepping outside or counting down from 10. When you return, your anger will likely have simmered down.
If you find yourself dealing with bouts of anger frequently, however, it's time to look at what might really be troubling you, be it a lack of sleep or work stress. A doctor can help direct you toward next steps.
If you're headed out on a summer trip, try this viral packing hack shared by Yahoo Creator Alesandra Dubin. It's super-simple: Next time you're considering what you should put in your suitcase, pick up three tops, three bottoms and three pairs of shoes. You can mix and match these items to create up to 27 different outfit combinations, meaning you'll always feel fresh and stylish while staying under your airline's weight limit.
The key, of course, is to make sure these items go well together while still having enough versatility for your trip's needs. For example, instead of packing three pairs of sneakers, you could throw in a dressier option in case you're out to a nice dinner. And don't forget to consider color: While you don't have to go with a neutral palette, choosing a color scheme will make picking out vacay outfits easier.
Adore your morning cup of joe? It might have longevity benefits, according to a study from the University of Toronto. As CNN reports, researchers discovered that women in their 50s who drank one to three cups of caffeinated coffee per day were more likely to reach older age in good cognitive, physical and mental health and without any major chronic diseases. Meanwhile, caffeinated beverages like soda and tea — and even decaffeinated coffee — didn't have the same results, suggesting that caffeine-packed coffee in particular has special properties connected to longevity.
While the study does not suggest people who aren't already coffee drinkers pick up the habit, it's clear that regular consumers are on the right track. Just keep in mind how caffeine affects your sleep, anxiety levels and digestion.

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Thus, we have broken the best insoles for flat feet down into a number of categories to help you more quickly and precisely determine which pair might be the best choice for you to seek relief from your own pes planus. Pros: Cons: The Pinnacle Low Insoles from PowerStep are likely the best insoles for flat feet for most people. Dr. Naim Shaheed of the Ankle & Foot Centers of America calls them 'great for everyday use and easy to fit into most shoes.' And indeed, they are easy to fit into your shoes, as these insoles are available in many sizes that correspond to shoe size. In particular, they were designed to match the user's foot with no trimming required. The insoles feature a firm bottom layer made of EVA foam and a softer upper layer that cradles the foot in comfort. A sturdy and deep heel cradle makes sure your foot is in proper position and is well-supported, while a semi-flexible shell underpinning the insoles allows for natural foot movement without giving up any support. Some verified buyers have reported the logo printed onto the insoles melts and stains their socks, but a defaced sock bottom might be worth the relief these insoles can afford. Pros: Cons: A pair of Dr. Scholl's Stability Support Insoles costs five times less than the priciest insoles for flat feet in this list, but they will get the job done just fine for many people. That job includes minimizing pain throughout the foot, legs, and into the lower back thanks to improved arch support and a minimizing of overpronation, which is is an excessive inward rolling of the foot during each step. A thick heel cup further reduces pain by reducing the impact of each step you take while using these insoles. That same thick heel section can be a problem for some people and for some types of shoes, however, since it noticeably elevates the foot. Some users have complained of issues caused by the thick heels while wearing flats, for example. Most people love this legacy brand's product, however, calling out in particular that they like how Dr. Scholl's includes a guide that shows just where to trim the insole to make it fit into your shoes. Pros: Cons: The Com Mumu Arch Support Insoles were designed with larger people in mind. They are rated safe for use by people weighing up to around 260 pounds. Along with the arch support these insoles provide—which helps to remedy the discomfort of flat feet—they also hold the foot in the proper position, greatly reducing overpronation. This is achieved both through a deep heel cup and hard PU layer on the bottom of the insoles. The arch, which rises at a 30-degree angle, is too high for some people; it can make shoes too tight or can simply be uncomfortable under the foot, so be ready to return these if you are one of those few. And if you do end up keeping these insoles, you'll appreciate their modest price. 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Because these insoles are intended to help ameliorate symptoms associated with a medical condition, we relied heavily on input from certified podiatrists for this story. Their input guided our thinking as we selected the insoles included. You know your own feet, so you know if they're wide, sensitive, prone to sweat or odor and so on. Keep the specifics of your feet in mind as you shop for insoles. 'In my experience, the best insoles for flat feet provide a few key features, including a firm arch support that helps to stabilize the foot and reduce strain,' says Shaheed. Arch support is critical for people with flat feet, but keep in mind that not every flat foot needs the same level of arch support, quite literally speaking—some insoles may have arches that are too low or too high for you. Deep heel cups properly support and position the foot, helping reduce the discomfort caused by flat feet and also helping prevent overpronation, when the foot rolls inward too much while walking. A good insole will make every step more comfortable, and part of the way it does that is by dampening the shock created by footfalls. 'Comfortable, shock-absorbing materials allow for all-day wear,' says Shaheed. Adding to that, Tulpule says, 'Materials like EVA foam can contribute to better shock absorption and all-day comfort.' Your insoles have to fit your feet properly, so make sure to chose insoles that come in a range of sizes or that can be trimmed to fit using scissors. Ideally, you will find insoles that are already a good fit and that can be trimmed slightly as needed for a perfect match to your feet and shoes. What Causes Flat Feet? Flat feet can be caused by several different things, including genetics, an injury or illness or they can occur over time as a result of aging. While some people are born with flat feet, others develop them later in life with another cause being the wearing of improperly fitting or poorly constructed shoes. Can Over-The-Counter Insoles Help With Flat Feet? Yes they can, provided you choose the best insoles for your feet, meaning ones that fit well, that can accommodate your weight and that are wide enough. If you find insoles don't help you, then you might need some form of intervention. 'For anyone dealing with chronic pain or recurring foot problems, I'd suggest seeing a podiatrist,' says Shaheed. Can Flat Feet Be Cured? In a manner of speaking, yes, flat feet can be treated and often 'cured' to some degree. This is usually done through physical therapy and specific exercises that can strengthen the foot arch. Orthotics like insoles can also help in reshaping the bottom of the foot over time. And in extreme cases, surgery is an option to restore proper foot shape and function.