Stop blowing your nose the wrong way, grab a hot water bottle and try ‘retro walking’ — plus 7 more wellness tips to have a great week

Hello, health and wellness enthusiasts! My name is Kaitlin, and I’m sharing the internet’s tips for living your best life this week.

December may be all about the holidays, but this month is also for crossword puzzle lovers — Sunday, Dec. 8 is National Crossword Solvers Day. Need some inspiration to get out your pencil? Solving crosswords can sharpen your memory, improve problem-solving skills and even reduce stress. Plus, studies suggest that regular puzzle-solving may lower the risk of cognitive decline as you age.

In the meantime, you can check out the weather forecast in your area and, if seeking advice from the stars, your horoscope. Then check out these tips below to have a happy, healthy week.

Blow your nose — the right way

How you blow your nose might actually make your cold symptoms worse. According to CNN’s recent conversation with Dr. Peter Filip, a surgeon and ear, nose and throat specialist at Rush University Medical Center in Chicago, blowing your nose too forcefully may push mucus deeper into your sinuses — not something you want to deal with when you’re already struggling with the sniffles. Instead, try gently blowing one nostril at a time and using a saline spray or neti pot to reduce uncomfortable mucus. And, if your cold lasts longer than 10 days or is accompanied by a high fever or other worsening symptoms, see a doctor. It could be a sign of a sinus infection or another underlying issue.

Use a hot water bottle

TikTokers adore their hot water bottles, and experts tell Yahoo Life there’s a good reason to start using one if you haven’t yet. Not only can it help keep you warm (like, say, in a frigid office environment or on a long walk), but it can also provide relief for joint stiffness, period cramps and other painful ailments.

Try ‘retro walking’

“Retro walking” — aka walking backward — is a fitness trend — and it’s worth trying, experts told Women’s Health. “By introducing a new movement pattern, you are challenging yourself in a new way, both mentally and physically,” Rachel Tavel, a physical therapist and strength and conditioning coach, explained to the magazine. Experts agreed that the unique exercise strengthens your calves and tibialis anterior and improves your balance. Just make sure to do it safely. Start on a treadmill at a slow speed, or a flat, clear path, and focus on maintaining control and balance before gradually increasing time and intensity.

Try a musical treadmill workout

You may see the treadmill as a somewhat boring way to get cardio — but it doesn’t have to be that way, fitness experts tell Yahoo Life. One easy way to make the treadmill less of a “dreadmill” is by incorporating your favorite music of the moment, and then timing out your workouts accordingly. Very into Wicked right now? Try powerwalking through “Popular” or jogging to “Dancing Through Life.” TikToker Allie Bennett created a whole routine you can follow.

Bring pistachio bark to your next holiday party

Dietitians gave Yahoo Life readers their favorite recipes to bring to a holiday potluck, and one especially sweet one is nutrition expert Toby Amidor’s pistachio and pomegranate chocolate bark. Melt dark chocolate on parchment paper, then top with pistachio and pomegranate seeds for a dessert that has “antioxidants from the pomegranate [seeds] and protein, healthy fat and fiber from the pistachios,” says Amidor of the “festive”-looking treat. You’ll be on trend, too: pistachios are having a major moment right now, and they may even help lower bad cholesterol, improve eye health and reduce inflammation.

Eat more of these foods to reduce rheumatoid arthritis risk

Your diet may help you avoid rheumatoid arthritis, a common autoimmune disease that causes joint pain and stiffness. According to a new study from the University of Leeds, eating more oily fish, fruits, vegetables and cereals may help lower the risk of developing the disease, as these foods are linked to anti-inflammatory and immune-supporting benefits. While more research is needed to determine the exact amounts you should eat, you can consider this one more reason to eat oily fish like trout, salmon and sardines. Diets that contain these fish have also been linked to a reduced risk of dementia and certain types of cancer. Try the tinned variety, either solo or atop a salad.

Sit less, move more

Another day, another study that shows prolonged sitting really is bad for you. Research from UC Riverside and the University of Colorado, Boulder found that sitting too much can harm your health — even if you’re otherwise young and active. According to the research, spending more than eight hours a day in a chair (like, um, when you’re behind a work desk) raises your risk for heart problems and weight gain. Even meeting the U.S. Department of Health and Human Services’ exercise guidelines — that’s 150 minutes of moderate exercise or 75 minutes of vigorous activity each week — might not be enough to offset the damage.

So, what can you do if sitting is a regular, necessary part of your life? It’s simple: Move more! Researchers say that upping the ante on your exercise routine — like doubling your weekly exercise to 300 minutes of moderate activity or 150 minutes of vigorous activity — can make a big difference. You don’t have to do large chunks of exercise all at once, however: Try making small lifestyle tweaks, like interrupting sitting time with 10 minutes of intense activity, or enjoying regular “exercise snacks” (taking the stairs a few extra flights, parking further away from the supermarket) to incorporate more movement into your day.

Color!

Adult coloring books rose to popularity a few years ago, but if you haven’t yet jumped on the bandwagon, let the recent explosion of ColoringTok be your inspiration. Experts spoke to HuffPost this week about how the act of coloring can quell stress and anxiety by acting as a form of meditation. Another bonus? It can keep your brain sharp by promoting a so-called “flow state,” which helps improve creativity and problem-solving skills.

Strength train to fight dementia

There are so many perks to maintaining muscle mass as you age, like improving your bone health and managing chronic issues like back pain and arthritis. It may also reduce your risk of dementia, per a study presented at the Radiological Society of North America this week. While the research was not intended to prove a cause and effect — only that there is an association between muscle mass and dementia risk — you can ensure you’re holding onto muscle mass by incorporating resistance training into your routine. Don’t forget to get enough protein in your diet, too — it’s key for building and maintaining muscle, as well as keeping up your energy levels, especially if you’re hitting the gym more often.

Chill outside

We get it: The weather outside is frightful right now. But while we may prefer spending time outside when the weather is warm, getting out of the house when temperatures are chilly is good for your mental health, psychologist Kari Leibowitz told Time — especially as many people struggle with their mood due to seasonal affective disorder. “Movement, fresh air and connection with nature are all natural antidepressants,” Leibowitz explained. “If you can spend extra time outdoors, that’s going to counteract the feeling of the winter blues.”

Whether or not you have a diagnosable mental health condition, however, science agrees that there are many health benefits to spending time outdoors — and yes, you can wear your puffer or sip a hot beverage while chilling out (literally). Plus, exercising outdoors in colder temperatures can also be good for you, Dr. Robert Graham, internal and integrative medicine physician and co-founder of FreshMD, tells Yahoo Life — and it may even burn more calories, as “your body has to work harder to regulate its core temperature.” Just wear “plenty of layers and moisture-wicking clothing” to avoid getting too cold, he advises.

More wellness tips: