Reader's Digest Australia Dec/Jan 2025

things moving, tames blood sugar spikes and feeds the good bugs in your gut, according to a literature review. Soluble fiber (think beans and avo- cado) slows digestion and helps with blood sugar control. Insoluble fiber (hello, berries and chia seeds) keeps everything ... flowing. Your colon will thank you. Repeatedly. Take a walk after dinner Instead of reaching for that cookie, head outside for a quick walk. Just 2 to 10 minutes of light movement after din- ner can boost digestion, improve blood sugar control and even support weight loss. A 2022 study found that even a short post-meal stroll helps lower blood glucose and enhances insulin sensitiv- ity, especially if you do it within 30 min- utes of eating. Banish screens from the bedroom Phones, tablets and TVs emit blue light, which messes with melatonin (your body’s natural sleep hormone) and makes it harder to fall asleep. A 2024 study found that kids with screen-free bedrooms fell asleep earlier and woke up less during the night—and yes, the same biology applies to adults. Bonus: Keeping your phone out of the bed- room also stops that first-thing-in-the- morning scroll spiral that can tank your mood and hijack your day before your feet touch the floor. Make your phone boring Want to spend less time glued to your phone? Make it ugly. Switching your screen to gray scale strips away the shiny, colorful dopamine traps (looking at you, red notification dots), making your phone less tempting. A 2023 study found that people in gray-scale mode used their phones less and focused better—because let’s be honest, Insta- gram just doesn’t hit the same in black and white. Want to double down? Set app time limits so you can’t doomscroll. Eat with chopsticks on small plates Changing your meal setup can make eating less second nature, Wood says. Two research-proven ways to do this: Grab some chopsticks and downsize your dishes. Chopsticks naturally slow your eating pace, allowing you to tell when you’re full. Shrinking your plate helps you serve (and eat) less without noticing. Both tricks help you slow down, eat more mindfully and cut calo- ries—without feeling as if you’re trying. Switch your toothbrushing hand Brushing with your nondominant hand might feel weird, but it’s a brain- boosting move. A 2023 study found that doing simple tasks in new ways acti- vates fresh neural pathways, improves coordination and builds cognitive flex- ibility. Think of it as a mini workout for your brain, just with minty foam. Give someone a big hug We’re wired for connection, and noth- ing says “I’ve got you” like a good, long hug. And while a quick squeeze is 88   december 2025/january 2026 reader ’ s digest Health sweet, holding it for 20 seconds unlocks all the physical and mental benefits. Holding someone close for that long boosts oxytocin (the love hormone) and drops cortisol (the stress one). It’s basi- cally a natural mood stabilizer—with bonus benefits like deeper connection, lower blood pressure, and warm-and- fuzzy feelings that last longer than your group chat high-five emoji. Keep a gratitude journal Each night, write down three things you’re grateful for. This Three Good Things habit, as it’s known, has been shown to increase happiness, lower stress and even ease symptoms of depression a bit, according to a 2020 meta-analysis, although the authors emphasize that those experiencing depression or anxiety should seek other interventions as well. Practicing gratitude helps your brain shift from focusing on the negative to recognizing all the good things happening in your world. Just as compound interest grows wealth over time, small, consistent habits can lead to significant health improve- ments, Wood says. Start now by choos- ing one or two of these microhabits that resonate with you. Once you feel con- fident with these, “stack” similar habits for even greater benefits. “Instead of trying to change every- thing or forcing yourself to do some- thing you hate, focus on How can I make it easy to do and how can I make it enjoyable? ” Wood says. “That’s how you transform your life, one small change at a time.” readersdigest.com.au     89