Try the Atlantic diet, snack on berries and skip the butter. 9 health and wellness tips to help you have a healthy week.

Hello, health enthusiasts! My name is Kaitlin, and I’m here to provide you with some wellness tips to help you live your best life. The holiday week may have come and gone, but summer is still in high gear — and so is extreme heat. Before you pick out your outfit, check out our guide on how to dress on hot days. Plus, read up on how to have the best July, from celebrating the Summer Olympics to getting your eyes checked. (It is Healthy Vision Month, after all.)

As always, check the weather in your area — and your horoscope, if you’re so inclined. Then read up on the below health and wellness tips to keep your summer the best one yet.

☺️Practice gratitude

A new study found that older women who experienced more gratitude had a 9% lower risk of death from any cause over three years. Fortunately, gratitude is an easy skill to practice for anyone. Try writing down what you're thankful for in a gratitude journal each day — it will also help you become more mindful overall.

🫐Eat berries!

July 11 was National Polyphenol Day — but you should be including polyphenols in your diet year-round. Polyphenols are natural compounds found in plants, which have the power to potentially lower cancer risk, boost brain health and reduce inflammation. Berries, dark chocolate, green tea, red wine, apples and nuts like almonds and walnuts all have polyphenols in them, so you have plenty of opportunities to enjoy these good-for-you compounds.

🪑Mind your posture and incorporate micro-movements

We know that sitting all day is bad for your health — and sitting on the wrong chair all day, or in the wrong position, can cause major pain. Aim for a chair that has good lumbar support, which can help distribute your body weight more evenly — and don’t stress about maintaining a straight, perfect-posture position all day, which can actually lead to more pain. Instead, incorporate many “micro-movements” throughout your day (like crossing and uncrossing your legs, or shifting your weight) in order to stay comfortable.

🩻Do a gut check

Gut health is a major topic on social media — but in general, experts say we may be overly concerned with the so-called “healing” of our digestive systems. According to experts who spoke to Women’s Health, though, there are certain signs that you should get a literal gut check, like frequent bouts of diarrhea, constipation or bloating. Just make sure to consult your doctor — not your FYP.

🥔Adopt the Atlantic diet

The Mediterranean diet gets plenty of praise, but you may also want to try the Atlantic diet, which is inspired by the diets of the people living in northwest Spain and Portugal. While there’s plenty of overlap between the Mediterranean diet and the Atlantic diet (both love olive oil, for example!), the Atlantic diet proposes eating more seafood, dairy, lean meat and nuts, as well as carbs like potatoes and bread. (The Mediterranean diet’s carb of choice is pasta.)

Got acne? The Mediterranean diet might be your better bet, according to a new study, which found that the diet led to significant reductions in skin lesions for participants. Researchers think that the anti-inflammatory effects of the low-sugar, high-omega-3 diet could be the reason why.

🐟Try tinned fish

This newly trendy food (which includes sardines, anchovies and mackerel) is shelf-stable, and comes with good-for-you nutrients like B12 and vitamin D, as well as minerals like calcium and selenium. Toss some tiny fish in your salad, or blend them into a pasta sauce for a rich umami flavor.

🏋️Get vibing?

There’s a lot of buzz (pun intended) around vibration plates, with some people claiming that exercising on these platforms can improve bone density and increase muscle strength. Experts say they’re onto something: These plates make your muscles contract in an attempt to maintain balance, which can make your body work harder overall. Next time you see one of these shake machines at the gym, hop on and try some squats or arm circles.

💬Get better at starting conversations

Going to a party where you won’t know anyone? Saba Harouni Lurie, a licensed marriage and family therapist, gives helpful tips on how to feel more comfortable striking up conversations — like offering to assist the host.

🧈Eat more plant oils — and less butter

A new study published in Nature Medicine found that swapping out saturated animal fats (like butter) for plant-based unsaturated fats (like olive oil, a major component of the Mediterranean diet) may lower your risk of developing conditions like cardiovascular disease and type 2 diabetes. So, next time you’re looking for a simple pasta dish, go for a drizzle of EVOO instead of butter and noodles.