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.

🍒 Stick cherries in your freezer

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.

🫘 Eat beans every day

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.

😴 Try this viral sleep hack

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.”

🥬 Follow the MIND Diet

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.

🌶️ Get spicy

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.

🌯 Make a healthier snack wrap

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.

🥥 Drink this thirst-quencher

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.

🚲 Bike!

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.

🫐 Eat flavonoid-rich foods

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.

😡 Stop anger in its tracks

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.

🧳 Try the 333 packing rule

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.

☕ Drink coffee

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.