Small Steps to a Healthier, Happier You

🧠 Get Moving to Lower Your Dementia Risk

Starting your week on the right foot? Let’s talk about how small steps can make a big difference in your health. A study from Fudan University in Shanghai found that engaging in moderate to vigorous physical activity—think brisk walking, cycling, or even jumping jacks during your favorite show—can reduce your risk of dementia, stroke, anxiety, depression, and sleep disorders by 14% to 40%. On the flip side, spending too much time sitting can increase these risks by 5% to 54%. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. So, why not mix in some heart-pumping movement? It’s not just about formal workouts—simply getting up every hour to stretch, dance, or move around can make a difference. Remember, even a little lazy exercise is better than none!

🥣 Try Icelandic Yogurt for a Protein-Packed Breakfast

You might know Greek yogurt, but have you tried Icelandic yogurt, also known as skyr? Brands like Icelandic Provisions, Siggis, and even Trader Joe’s offer this creamy, protein-rich option. Like Greek yogurt, skyr is packed with gut-healthy probiotics and is a great base for a quick, nutritious breakfast. My personal go-to? Layering it with fresh pomegranate seeds for fiber and antioxidants, pumpkin seeds for healthy fats, and a sprinkle of mini chocolate chips for a little fun. It’s also a great substitute for ice cream—just add a drizzle of salted caramel sauce!

🥔 Reconsider Sprouted Potatoes—They’re Not Always a Lost Cause

We’ve all been there: you pull out a bag of potatoes from the pantry, only to find them covered in sprouts. But before you toss them, know this: if the potato is still firm and the sprouts are small, you can safely cut them off and enjoy the rest. However, if the potato is soft, wrinkled, or has long sprouts, it’s best to throw it away. Sprouts contain glycoalkaloids, a natural toxin that can cause stomach issues. To prevent sprouting, store potatoes in a cool, dark, dry place in a breathable container, and keep them away from onions, which release ethylene gas. And skip the fridge—it can alter their flavor!

🧑🤝🧑 Strengthen Your Relationships with Small Gestures

One of my favorite TikTok videos this week came from AJ Dronkers, who shared how he celebrated his mom’s birthday by showing up and doing things she loves. It wasn’t about money—it was about attention. This aligns with research from The Gottman Institute, which emphasizes the importance of responding to “bids for connection,” those small gestures people make to seek attention or support. Whether it’s listening to your spouse talk about their latest book or indulging your dad in another round of Scrabble, these moments strengthen relationships. So, lean in, smile, and say “yes” to the people who matter most.

🐟 Tweak Your Lifestyle to Slow Biological Aging

While genetics play a role in diseases like dementia and breast cancer, lifestyle choices have a much bigger impact on slowing biological aging, according to research published in Nature Medicine. You don’t need to go to extremes like longevity influencer Bryan Johnson to make a difference. Simple changes—like not smoking, sleeping seven to nine hours a night, exercising 150 minutes a week, and managing stress—can significantly slow aging. Start with one thing, like improving your sleep, which can help you feel more energized and better equipped to tackle other areas of your life. If you’re a smoker, quitting is one of the best steps you can take. Your doctor can help you find the right path forward, whether it’s through nicotine treatments or therapy.

🥗 Eat One Green Thing a Day

A friend of mine swears by a simple rule: add one green thing to your diet every day. It could be a handful of spinach from the fridge, avocado toast for breakfast, or arugula in your sandwich. Greens are packed with polyphenols, antioxidants that reduce inflammation and promote overall health. If big salads aren’t your thing, try blending spinach into smoothies or tossing kale into soups and pasta sauces. The goal isn’t perfection—it’s progress.

🍊 Snack on Citrus for a Health Boost

March 1 marked National Sunkist Citrus Day, but there’s good reason to enjoy oranges, lemons, and grapefruits year-round. These fruits are rich in vitamin C, fiber, and antioxidants like flavonoids, which may lower your risk of certain cancers and even depression. Plus, they’re versatile: toss an orange in your lunch bag, add mandarins to a salad, or blend frozen orange slices with condensed milk for a quick sorbet. Whether you eat them whole or get creative, citrus is a tasty way to boost your health.

Bonus Tip: Cook with Canned Foods

Canned foods are affordable, convenient, and nutritious—don’t overlook them! Canned beans are a great source of protein and fiber, and tinned fish like salmon and sardines offer heart-healthy omega-3s. For a quick meal, try Alison Roman’s Spiced Chickpea Stew, which uses canned coconut milk, chickpeas, and vegetable broth. Or whip up a “dense bean salad” with chickpeas, white beans, and bell peppers. Fresh isn’t the only way to eat well—canned foods can be just as delicious and nutritious.

Small steps add up, and these tips are all about making health and happiness achievable, no matter how busy your life gets. Here’s to a week of movement, connection, and nourishment!