Eat pistachios, use a weighted backpack, sleep in on the weekends plus 14 more health tips that we learned and loved this year

Hello, Yahoo Life readers! My name is Kaitlin Reilly, and I spent 2024 rounding up the year’s best health and wellness tips. My team and I have covered it all: from the simple (do couch exercises for better sleep) to the quirky (play Dungeons & Dragons to boost well-being) to the dubious (mouth taping, anyone?). It’s been quite the journey! So to close out 2024, I’m sharing the best, most tangible advice I found throughout the last 365 days. Looking to crush your health goals in 2025? This advice is evergreen — you can take with you into the new year and beyond. Dive into the bite-sized pieces of advice below.

🍴 Ditch your black kitchen utensils

Have a black spatula you routinely use to flip your eggs? You may want to swap it out for a wooden or metal one instead. While the health implications are still being researched, a study in Chemosphere found high levels of flame retardants in black utensils and products — including the EPA-banned chemical decaBDE. Though there was some initial miscalculation on exactly how much of these chemicals were in the black plastic products, experts told Yahoo Life that it did not change their conclusion that there are still safer kitchen products to use — like, say, a set of bamboo utensils. Better to be safe than sorry!

🐟 Eat small fish…

Many people on foodie TikTok were eating small fish in 2024. That’s due, in part, to the rise in popularity of the pantry-friendly tinned variety, which are less expensive and last longer than their fresh alternatives. But there are plenty of health reasons to eat small fish too: A 2024 paper from Nagoya University in Japan found that people who ate small fish like smelt and sardines had a lower chance of dying from cancer. That, coupled with nutrients like omega-3 fatty acids, vitamin D and calcium, should give you a good reason to add sardines to a salad or incorporate them into pasta sauce.

But what’s the healthiest fish of them all? Glad you asked. While tiny swimmers like sardines made the list, they also recommended salmon, farmed trout and Atlantic mackerel, all of which are high in omega-3 fatty acids, as well as B and D vitamins and selenium.

While fish may have a shiny health halo, the experts also recommended limiting high-mercury types, which include shark, swordfish, marlin, king mackerel, tilefish and bigeye tuna. And while sushi is generally healthy for most people, it should be avoided by pregnant people, older adults and anyone with a compromised immune system due to the potential risk of food-borne illness.

😌 Try mindfulness

Mindfulness is the practice of being fully present and aware of the current moment, without judgment, allowing you to calmly accept your thoughts, feelings and sensations. It can also help you get more movement in your life. A study in the journal Mental Health and Physical Activity found that using mindfulness techniques — such as those offered through audio apps — can help people tune into their bodies, manage discomfort and stay motivated to work out. This means you may be more likely to stick with a routine over time — which is important in order to gain the benefits of regular exercise, like better heart health, improved mental well-being and increased strength and endurance.

🥕 Snack on baby carrots

Few veggies are as crunchable as baby carrots, and as we learned in 2024, there’s a good reason to include them often in your diet. Research presented at the Nutrition 2024 conference found that eating baby carrots just three times a week significantly increased skin carotenoid levels in young adults, which is a win for your health. Carotenoids — aka pigments found in colorful fruits and vegetables — are linked to better vision, stronger immune function and even UV skin protection. (But please, still wear sunscreen!)

While it typically takes large daily servings of fruits and vegetables to boost carotenoids, this study showed that just a few carrots weekly can make a noticeable difference. You also won’t reap the benefits exclusively from baby carrots, as they are just shaved versions of their bigger peers. Find fun ways to include a rabbit’s favorite treat in your diet: blend carrots into a soup, snack on them with hummus or even toss a handful into a carrot cake-inspired smoothie.

🚶 Take a post-meal walk

After a big meal, one of the best things that you can do for your health is go for a walk. If you happen to pass gas during this stroll, even better. “Walking that leads to farting and burping takes pressure off the GI tract, which reduces stretching of the muscles, and this alleviates the bloated feeling,” Dr. David Clarke, who is board-certified in internal medicine and gastroenterology, previously told Yahoo Life.

Relieving uncomfortable post-dinner gut issues isn’t the only reason to move after a meal. Doing so can also improve your blood sugar regulation, both in the short and long term — important for both preventing as well as managing conditions like diabetes.

🛜 Reconsider the internet

Most health advice tells you to cut down on screen time, but the internet isn’t all bad. A 2024 study published in the journal Technology, Mind, and Behavior, which analyzed data from 2.5 million people across 168 countries, found that about 85% of internet users reported higher levels of well-being compared to non-users, even when adjusting for economic factors.

That’s not to say you should cite this study to justify soaking up everything the internet has to offer. Doomscrolling — in which you endlessly browse negative news or social media posts — can be detrimental to your mental health, per a separate 2024 study published in the journal Nature Human Behaviour. In order to use the web well, try setting time limits for your online activities, focusing on positive content and taking breaks to head into the real world, such as for a mindful, phone-free walk.

⏲️ Workout — just for 5 minutes!

We all have that friend who loves their 10-mile run, but if that’s not you — or if you simply don’t have the time to be that person — there are a lot of benefits to short workouts, too. (You’d also be in good company: Strava’s annual Year in Sport report found that more than 20% of all activity tracked by users was under 20 minutes long.)

Short workouts are not only easier to squeeze into your day (and can help you break up unhealthy sedentary time) but may offer you the opportunity to workout even harder than you would with a longer bout of activity. High-intensity interval training, in which you workout at your maximum intensity for 30 seconds or so before resting, can help improve your strength, energy, and stamina, one expert told Yahoo Life. Try it at home by resting between rounds of burpees or mountain climbers for just five minutes.

💪 Pick up some kettlebells

You may go for dumbbells at the gym, but there’s a good reason to consider working out with kettlebells as well, according to research presented at the 2024 Integrative Physiology of Exercise. After six months, participants in the study who worked out with these bell-shaped weights experienced increased in muscle mass, grip strength, and upper leg strength. After a year, the group showed improved physical function, including taking less time to climb a flight of stairs and to rise from a chair.

Want to get started? Experts told Yahoo Life it’s important to start out with the basics: try simple, single-joint exercises like a standing hip hinge or strict shoulder press before going for more advanced movements, like kettlebell swings, which engage multiple muscles at once.

✈️ Keep your skin safe in the skies

There’s a lot to be mindful of regarding your health when traveling on an airplane, like sanitizing that tray table or wearing a mask to avoid germs or spreading them. One thing that Yahoo Health Editor Rachel Bender learned this year is that even your skin can be affected by plane travel, as harmful UV rays can penetrate the windows. Apply sunscreen before your flight, and shut that window shade to avoid it.

🔥 Reconsider your stove

2024 was the year we all became a little skeptical of our gas stove — and rightfully so, as research found concerning levels of nitrogen dioxide (NO2) in homes with gas or propane stoves. While using your stove less frequently (try cooking with your air fryer instead) or replacing it with an electric or convection model will help, there’s a simple thing you can do to reduce harmful gas when you do decide to turn it on: Open windows or doors for extra ventilation, and turn on the ventilation hood, if you have one, to remove potentially harmful air.

🐿️ Eat pistachios

If there was one nut that reigned supreme in 2024, it was the mighty pistachio. As we learned this year, the lower-calorie nut (which is full of protein and fiber) may also help your eyesight. Snacking on two ounces of pistachios every day may protect your peepers from the damage associated with from blue light and aging, according to a study from Tufts University. Time to hunt down that Dubai chocolate bar — or whip up a batch of lemon pistachio cookies.

👟 Add weight to your walk

Walking is one of the best ways to incorporate movement into your life and avoid sedentary time, but sometimes, you want to kick things up a notch. Using a weighted backpack while walking — a practice known as rucking — was a big trend in 2024, and it’s worth trying in the New Year as well. Carrying a weighted backpack means your muscles have to work harder as you move, which can improve your cardiovascular and even skeletal health.

You don’t have to go for a weighted backpack to add some extra challenge to your walk. A weighted vest, wrist or ankle weights can also add some oomph.

🍳 Use your air fryer

You know that veggies are more nutrient dense than, say, a bag of cookies — but do you know what form of cooking is healthiest? This year, researchers discovered that using an air fryer to cook food — as opposed to a stovetop or oven — is better for keeping pollutants out of your indoor air. It’s a win-win for the small-but-powerful device: You’ll also use less oil to get veggies crispy.

🫐 Gobble up some blueberries

While all fruits have unique nutritional profiles that can make them a great addition to your diet, blueberries give you the most bang for your buck, according to dietitian Samantha Cassetty. That’s because these berries have antioxidants and fiber, which can support heart health, brain function and overall well-being. Plus, they’re so versatile! Use them to add sweetness to oatmeal or yogurt, or toss frozen ones into a smoothie.

🧍Stop standing around

You might be thinking that standing (such as at an elevated desk) is a major improvement over sitting — even your Apple Watch gives you points for doing so! However, 2024 research from the University of Turku in Finland found that excess standing may negatively affect your blood pressure. Instead of merely standing up, get moving: Do simple stretches, shake out your body or take a quick lap around the room.

😴 Sleep in on the weekends

In 2024, we learned that catching up on sleep over the weekend might actually be good for your heart. New research suggests grabbing some extra zzzs on Saturday or Sunday can reduce your heart disease risk by 20% — especially if you’re skimping on sleep during the week — less than seven hours a night, according to the American Academy of Sleep Medicine. While experts told Yahoo Life it’s still best to stick to a consistent sleep schedule, spending a bit more time in bed could help you feel more rested and ready to tackle the week.

📅 Be a weekend warrior

If getting to the gym or going for a long run feels almost impossible during the work week, there’s some good news: you can reserve your exercise time for the weekend and still reap health benefits. Research published this year in Circulation found that people who followed the Centers for Disease Control and Prevention weekly recommendation of 150 minutes of moderate-to-vigorous activity across just two days had the same lower rates of heart attacks, stroke, obesity, diabetes and high blood pressure as those who broke their workout time up over the full week. So, schedule a sweaty spin class, a long hike or big run when you have all the time in the world.