Avoid sugary soda, play pickleball, eat peanut butter and jelly — plus 10 more health tips to help you have a great week

Hello, Yahoo Life readers! My name is Kaitlin Reilly, and I’m here to share the best health and wellness tips on the internet.

Groceries are more expensive than ever, and it can be hard to figure out where you can cut back. One way some people are saving money and eating healthier in the process is by starting their own vegetable gardens. With produce products expected to increase this year, it’s an easy way to make sure you’re still getting nutrient-rich veggies — and since you only have to harvest what you’re eating, you may reduce food waste too.

Another way to save money doesn’t involve a green thumb. Purchase pantry items like dried beans and lentils, which pack protein and fiber and can be bought in bulk, so you can save even more per serving. Mix them with pasta, rice or even just tomato sauce for a quick, filling meal.

Take a peek at your local weather forecast and check out your horoscope if you’re so inclined. Then, review the small steps you can take this week to make your week even more awesome.

Skip ahead:

Eat more whole foods
Top ice cream with cacao nibs
Eat sourdough
Make a peanut butter and jelly sandwich
Party on
Avoid sugary soda
Give your eyes a break
Blink if you can read this
Be mindful of marijuana use
Play pickleball
Get creative with spinach
Reconsider sucralose
Workout for a brain boost

🥦 Eat more whole foods

Want to age gracefully? Consider what’s on your plate — and what you’re leaving off of it. A long-term study found that certain eating patterns support healthy aging: Adults who ate mostly plant-based foods, some healthy animal-based foods like fish and dairy and avoided ultra-processed foods (aka packaged cookies, chips and baked goods) were more likely to reach age 70 with good physical, mental and cognitive health.

Try it yourself: Focus on incorporating more fruits, vegetables, whole grains and healthy fats into your meals, such as salmon with veggies, black bean chili and chia pudding with berries.

🍨 Top ice cream with cacao nibs

If there’s one thing I love, it’s a new ice cream trend. I’ve drizzled olive oil on top of vanilla and even taste-tested Jeni’s Everything Bagel flavor. Now, I have an ice cream tip all my own that just so happens to have major health benefits: Top your ice cream with roasted cacao nibs. Cacao nibs are having a moment in smoothies these days, but adding them to ice cream? Total texture game changer. These bits of crushed cacao beans are packed with chocolate-y flavor, as well as antioxidants, fiber and magnesium, which many Americans lack in their diets. Plus, they kind of remind me of the crunchies in the middle of a Carvel cake. (If you know, you know.)

Want to be extra virtuous? Instead of ice cream, add cacao nibs to Greek yogurt or skyr for a protein boost.

🍞 Eat sourdough

April 1 is National Sourdough Day, but there’s good reason to enjoy this type of bread year-round. Sourdough’s natural fermentation process makes it easier to digest, lowers its impact on blood sugar and boosts gut-friendly probiotics. Use the bread to make quick and easy meals: Toast it and add ricotta, avocado or almond butter, or add it to a side of veggie-rich soup.

🥜 Make a peanut butter and jelly sandwich

Peanut butter and jelly is one of my comfort meals, and April 2 is National Peanut Butter and Jelly Day, which honors the lunchbox favorite. And why not? Peanut butter has healthy fats and protein, which can help keep you full, and using whole-grain bread can give you an extra fiber boost. Save yourself some added sugar by choosing natural peanut butter and mashing up fruit like strawberries, blueberries or raspberries in place of jelly.

Have a nut allergy? You can make a similar sandwich with sunflower butter or, my personal favorite, granola butter. (I love the unique flavors from Oat Haus.)

🥳 Party on

I recently spoke to the world’s first “party coach,” Evan Cudworth, about the importance of socializing — and since April 3 is World Party Day, it’s a great time to plan your next friend-filled event. More and more Americans are seeking connections outside of screens, and research shows that the stronger your social ties are, the better it is for your well-being. Dancing, a key element of many parties, has also been linked to physical and mental health benefits.

Not into loud music or crowded places? “Party” your way — host a potluck at your house or grab a few friends for a yoga class followed by a leisurely chat.

🥤 Avoid sugary soda

One more reason to put down that can of Coke: A University of Washington study found that women who drink at least one full-sugar soda per day are about five times more likely to develop oral cavity cancer than those who drink less than one per month. That’s not the only reason to reconsider a soda habit: Sugar-filled soda has also been linked to type 2 diabetes and heart disease, and even the diet variety may increase the risk of metabolic disorders.

Want to cut back? Try squeezing some fresh fruit like oranges or limes into water or adding fresh herbs. You can also go for iced tea instead: green tea has numerous health benefits, like improving brain health and reducing your risk of breast and colorectal cancer.

💻 Give your eyes a break

This year, I’ve dealt with itchy, dry and yet somehow still teary eyes. It’s a huge pain, and apparently, I’m hardly alone: Millions of Americans suffer from dry eye issues. One recommendation from my ophthalmologist, however, is providing serious relief: resting with a warmed eye mask. Doing so helps by unclogging blocked oil glands in the eyelids, which improves tear quality to moisten your peepers. It also gives a 20-minute couch nap major spa vibes. I like to add in some calming breathing exercises for the full zen effect.

👁️ Blink if you can read this

Speaking of eye health, research published in JAMA Network Open shows that increased screen time is linked to a higher risk of developing nearsightedness, with just one extra hour of daily screen use raising the risk by 21%. The study also found that excessive screen time contributes to dry eye disease and eyestrain, which can lead to headaches and blurred vision. Fortunately, there are some ways to combat it, even if your work involves lots of time staring at the computer. In addition to taking breaks from your phone and laptop as often as possible, make an effort to blink more: doing so can help keep your eyes lubricated, which reduces dryness and discomfort.

🌿 Be mindful of marijuana use

Do you smoke marijuana regularly? If so, you may want to consider how it could impact your heart. A new study linked marijuana use to an increase in the risk of heart attack — by more than six times in people under 50 — along with a higher likelihood of stroke, heart failure and cardiovascular-related death. More research needs to be done, but if you are a regular marijuana user, you should talk to your doctor about your overall cardiovascular health, as they can provide guidance on whether you should scale back.

🏓 Play pickleball

April is National Pickleball Month — and with the weather warming up, it’s a great excuse to take your activity outside. Research has shown that playing pickleball outdoors is a mood booster, and the gameplay may improve your hand-eye coordination, which can benefit your overall brain health. Plus, since you need four people on a court, you can use it as an excuse to socialize — an added bonus since improving your social fitness is linked to longevity. Brunch after ball, anyone?

🥗 Get creative with spinach

It should come as no surprise that spinach is good for you: It’s packed with iron, magnesium and fiber, as well as vitamins A and C. It may even prevent chronic health issues like fatty liver disease and heart problems. It’s also super versatile.

Not so into salads? Throw a fistful into a smoothie instead — you won’t taste much of the leafy green, especially if it’s alongside flavorful fruits like banana. The same goes for pasta sauces: Finely chop or blend spinach into marinara sauce for a veggie boost even your kids won’t know is in there.

🧁 Reconsider sucralose

Sucralose, a zero-calorie artificial sweetener commonly found in diet sodas, sugar-free snacks and packaged foods, may have unexpected effects on the brain. New research from the University of Southern California shows that consuming sucralose increases activity in the hypothalamus, the brain region that regulates hunger and body weight. However, unlike sugar, it does not trigger hormones that signal fullness, potentially leading to increased hunger, cravings and a higher risk of overeating and weight gain.

Consider swapping sucralose-rich snacks for naturally sweet options like fruit. To help stabilize blood sugar and keep you full longer, pair fruit with a protein-rich food, such as a handful of blueberries on top of Greek yogurt.

🧠 Workout for a brain boost

Working out isn’t just good for your body — it’s also great for your brain, a study from the University of South Australia found. According to the research, any type of exercise, including low-intensity movement like yoga and walking, can significantly improve brain function and memory for people of all ages. Children and teens saw the biggest memory boosts, while people with ADHD experienced better focus and decision-making, with activities like tai chi, yoga and active video games showing the greatest cognitive benefits overall.

As this work shows, exercise is important, no matter who you are — so sneak it in whenever you can. Go for a lunchtime stroll around the block, hit a yoga class or just toss around the ball with your dog.