Eat nuts and start strength training. 5 health tips for a healthy week ahead

Hello, health and wellness readers. My name is Kaitlin and I’m here to share all the tips you need to live your best life this week. To get started: Check your horoscope and take a look at your local forecast, which is likely to predict a burn this week. Then scan the tips below to see what small changes you can apply to your life. (Hint: It can be as simple as opening a bag of pistachios.)

🚴 Wear a bike helmet

Your head is worth saving – just ask Gordon Ramsay, who recently shared on Instagram that he was involved in a serious bike accident. (The resulting bruise, which the boss said made him look like a “purple potato,” is a sight to behold.) Here’s why it matters to you: Ramsay said he believes his helmet bike “saved” his life – and he may be right. According to a 2018 analysis, helmets reduce head injuries by 48% and reduce the overall number of cyclists killed or seriously injured by 34%.

Here’s what you need to know about getting the right helmet:

• Look for a sticker that shows certification from the US Consumer Product Safety Commission.

• Make sure there are no tears, scratches, or worn straps or padding.

• Avoid second-hand or second-hand helmets. They fit the head that’s wearing them, which means your fit may not be ideal.

• Make sure your helmet has a comfortable fit and that your head doesn’t move inward.

• The chin strap should be tight enough to allow only one finger between the buckle and the chin, and you should feel the helmet pull down when you open your mouth.

• Helmets should also be replaced within five to 10 years of purchase or sooner, depending on the manufacturer’s instructions.

🥜 Go crazy!

Nuts get a bad rap because of their high calorie content, but a new study from the University of South Australia says they can actually be a great part of a weight loss plan. The study found that adding nuts to calorie-controlled diets helped people lose more weight. Researchers say nuts – which contain healthy fats, protein and fiber – curb hunger, which can prevent people from overeating. So what will it be: cashews? Nuts? Almond?

💪 Resistance train now, reap the benefits later

Are you afraid to lift weights at the gym? According to a new study, this may pay off in the long run. The study, which included recently retired adults among its subjects, found that participants who did resistance training with heavy weights not only significantly improved their leg strength, but also maintained this strength four years later. Think of hitting the weight rack as an investment in your future self, who will thank you for not skipping leg day.

There are so many reasons to take a daily walk – but if you wake up with a throbbing back, you can add another to your list, according to a study published in the Lancet. Walking for 30 minutes a day five times a week helped participants with lower back pain stay pain-free for nearly twice as long as those who didn’t follow a walking plan. Grab your Stanley device, create your favorite podcast and start stomping.

🍵 Stop adding milk to matcha

Your matcha latte is very Instagram-worthy—not to mention delicious. But if you’re mixing dairy milk with your green tea powder, you may be missing out on some of the health benefits. Dairy can inhibit the body’s ability to absorb catechins, which are natural antioxidants found in matcha that help protect your cells, improve heart health, and can help with weight management.