Eat blueberries, adopt a Mediterranean diet. Things to do this week for your health and wellness.

Prioritize Sleep

We all crave a bit more shut-eye, and it turns out that catching those extra Z’s can significantly boost your overall sense of gratitude and well-being. A recent study from Baylor University revealed that participants who enjoyed more sleep reported heightened feelings of resilience and gratitude. Want to elevate your bliss levels? Focus on enhancing your sleep hygiene—consider treating yourself to that luxurious sleep mask you’ve been eyeing.

 Elevate Your Diet

While indulging in baked treats like brownies is delightful, they might not be the best choice for your mental health. Research published in Nutritional Neuroscience suggests that consuming a diet high in sugar and saturated fats could trigger brain changes associated with rumination—a common symptom of depression and anxiety. Conversely, individuals who follow a Mediterranean diet rich in veggies, fish, and healthy fats like olive oil tend to steer clear of these adverse brain alterations. So, while dessert is delightful, consider incorporating more salmon and asparagus into your meals for the sake of your mental well-being.

Embrace Blueberries

When it comes to fruits, blueberries reign supreme. Renowned dietitian Samantha Cassetty, as cited on the “Today” show, crowned antioxidant-packed blueberries as the healthiest fruit choice. These delightful berries not only lower the risk of type 2 diabetes and heart disease but also tantalize your taste buds. Sprinkle them atop your morning oatmeal or blend them into a refreshing smoothie for a burst of flavor and nutrition.

ptimize Your Period Week

Despite feeling less inclined to exert yourself during your period, recent research suggests that pushing through might yield surprising benefits. A study published in Neuropsychologia found that individuals menstruating outperformed expectations on tests measuring reaction time, attention, mental agility, and spatial skills during their periods. So, don’t hesitate to seize the day, even during your menstrual cycle!

 Cultivate Healthy Habits for Alzheimer’s Prevention

Alzheimer’s prevention is gaining attention from celebrities like Chris Hemsworth and Lauren Miller Rogen, but you don’t need fame to safeguard your cognitive health. Dr. Dean Ornish, a renowned professor of medicine at the University of California, San Francisco, conducted a study involving individuals with mild cognitive impairment or early Alzheimer’s dementia. The study revealed that adopting the following lifestyle changes could enhance brain functioning:

• Embrace a plant-based diet
• Engage in 30 minutes of daily exercise (including walking)
• Incorporate strength training three times a week
• Manage stress through meditation, yoga, or relaxation techniques
• Seek mental and emotional support through support groups
• Consider supplements like omega-3s, multivitamins, lion’s mane mushrooms, and probiotics after consulting with your doctor.

By integrating these practices into your routine, you can take proactive steps towards maintaining optimal health and well-being.