Eat 2 kiwis a day, skip that afternoon energy drink and avoid this color on sweaty days — plus 6 more health tips to help you have a great week

Hello, health and wellness enthusiasts! My name is Kaitlin Reilly, and I’m here to round up this week’s tips for living your best life.

This week, Yahoo’s Natalie Rahhal took a look at how the pandemic impacted the physical activity levels of many Americans. Americans were moving more than ever pre-COVID — and then the world shut down. While lockdowns may be long over, we haven’t yet gotten back to those pre-pandemic levels of activity.

That’s a problem, because too much sedentary time is linked to health risks such as cardiovascular disease and diabetes. One way to avoid these problems? Move more, whenever possible — even if you have a job that keeps you stuck at a desk for most of the day. Drink your coffee while on a morning walk, or take a lap around the office (or your home!) in between meetings. You can also make socializing time more active: Instead of meeting a friend for dinner or drinks, consider a workout class or evening stroll. And don’t overlook “exercise snacks,” bursts of movement you do to break up time sitting down. Just 30 seconds of jumping jacks or air squats can get your heart pumping and blood flowing.

Want to see how warm it will be during your next walk? Check out your local weather forecast — and, hey, take a glance at your horoscope too, if you’re interested. Then check out the small steps you can take this week to make it your best yet.

🥝 Eat two kiwis a day

In a column for the Washington Post, Dr. Trisha Pasricha shares that she has been “prescribing” two kiwis a day for the patients at her gastroenterology clinic. These small, fuzzy fruits pack a big punch. Not only are they loaded with vitamin C, but just one kiwi contains 2 to 4 grams of fiber, something most Americans aren’t getting enough of in their diets. And kiwis also contain actinidin, an enzyme that helps break down protein and therefore aids in digestion. So if you’re feeling a little backed up (ahem), or just want a refreshing summer snack you can feel good about, kiwis are a great go-to.

🔋 Skip that energy drink in the afternoon

When the afternoon sleepies set in, it can be tempting to reach for something highly caffeinated — like an energy drink — to help you stay alert. But think twice, cardiologist Dr. Bhavna Suri tells Parade this week. “Drinking these substances in excess sometimes speeds up our heart rate too much, or can cause some extra heartbeats, called ectopy,” Suri explains, resulting in palpitations. Another downside? Drinking caffeine later in the day can interrupt our sleep, which can lead to heart issues down the road.

So what can you do about that post-lunch energy slump? Suri recommends taking a 15-minute walk — and getting some fresh air — to feel more refreshed.

🩶 Don’t wear heather gray

It’s hot out there! You’re probably sweating a lot this summer — but that doesn’t mean you want everyone to know. Stylist Sophie Strauss has this top tip for the Guardian: Avoid wearing heather gray, which has black undertones that make it appear much darker when wet (and making those pit stains way more obvious). Navy and dark green tops are more forgiving, she adds, while busy patterns can offer a nice distraction.

🍋‍🟩 Avoid 'margarita burn'

Making margaritas for a summer party? Beware so-called margarita burn. Our friends at Today say that the lime juice in margs contains furanocoumarin, which can react with sunlight and cause a type of skin inflammation known as phytophotodermatitis. This type of rash, which can show up hours after you touch lime juice, may leave behind red marks that fade into brown patches and can take up to eight weeks to fade.

Still want to squeeze some limes for a fresh batch of margaritas? Make sure to rinse your hands immediately after juicing. Dermatologist Dr. David Kim tells Today that if you’re already feeling the burn, use a steroid cream followed by brightening serums with kojic acid and arbutin, which can prevent brown patches from forming.

🍔 Stop ruining your workout with this nutrition mistake

According to Self, you might be sabotaging your workout gains with poor nutritional habits — like waiting too long to eat after you exercise. Unfortunately, doing so can delay muscle repair and increase soreness, leaving you feeling wiped out, dietitian Alex Larson explains. If you’re not eating a meal after your workout, go for a snack that combines carbs and protein. A glass of chocolate milk and a turkey sandwich are solid options — or, make a fruit smoothie with a scoop of protein powder or some Greek yogurt.

🪴 Forego fake plants

Interior designer Bri Macdonald tells Business Insider that one thing that cheapens the look of a home is low-quality fake plants — but it’s not just aesthetics you should be concerned about. Fake plants also collect dust, which means you’ll have to clean them regularly in order to maintain their look and avoid allergens. Use real plants, many of which help with air purification.

🧀 Pick Swiss

A diet too high in sodium can lead to high blood pressure, which in turn can cause heart disease. And since cheese tends to be higher in salt, it’s often on the chopping block for folks looking to eat healthier. If you’re a cheese fan, though, you don’t have to cut it out entirely. Instead, experts for EatingWell recommend avoiding higher sodium cheeses and opting instead for Swiss cheese, which is less salty than other varieties. For example, a one-ounce serving of Swiss cheese contains about 52 mg of sodium, while cheddar has about 185 mg. Plus, Swiss is rich in bioactive peptides, which may actually benefit blood pressure.

🏋️ Work out this body part daily

Want to sneak in a daily workout that’s actually safe? Your core is the one body part you can work out every day, no rest days needed, trainer Stephanie Mansour tells Today. Because your core muscles — think abs, lower back, hips and pelvis — are smaller, they recover faster than larger muscle groups like your quads or biceps.

Plus, building a strong core improves posture, reduces back pain, helps with balance and makes everyday movements easier. Start with a five-minute routine of exercises like planks, crunches and mountain climbers. Since there are dozens of core exercises out there, beat boredom by switching things up when the routine gets stale. (Flutter kicks or Russian twists, anyone?)

💊 Consider your medications before stepping into the sun

The summer months mean more time out in the sun, but if you’re on certain medications, you need to be extra-cautious, USA Today reports. Certain meds — like some medications for anxiety and depression — cause excessive sweating, which means you could become dehydrated more quickly. Others, like many antibiotics, antihistamines and even oral birth control medication, cause sun sensitivity.

If you’re taking these medications, make sure you have water on hand (an electrolyte packet for extra-hot days can also be helpful) and are wearing sun-protective clothing, including sunglasses and a big hat. You should also make sure to regularly apply sunscreen.