Hello, wellness enthusiasts! My name is Kaitlin Reilly, and I’m here to share the best health tips from around the internet this week.

Did your parents make you clean your plate during mealtimes, whether you were hungry or not? Or did you wolf down your food because you grew up with siblings who might eat it all before you had the chance? Did everyone sit down together, or could you eat in front of the TV whenever you pleased? It all makes a difference to your dining habits now, writes Mikaela Conley for Yahoo Life. If you hate sharing food, or insist that the TV be turned off during meals, it probably has to do with the traditions you were raised with. Fascinating, right?

Now, take a look at your local weather forecast and check out your horoscope if you’re so inclined. Then dive into these small steps you can take to make your week awesome.

🚶‍♀️ Try Japanese walking

Want to improve your heart health and overall fitness? Try what the internet has coined “Japanese walking,” a technique developed by researchers at Shinshu University in Japan. To do this walking workout, alternate three minutes of brisk walking (you’ll know you’re at the right speed when you struggle to talk) with three minutes of slower walking to recover. Repeat this cycle five times for a total of 30 minutes.

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The researchers found that this method offers more health benefits than steady walking, and that participants who interval walked had improved heart health, muscle strength and aerobic capacity. They even lowered their resting blood pressure. One reason to get on board? Unlike running, Japanese walking is friendlier on your joints and low-impact overall, meaning you can get your heart pumping with a lower risk of injury.

🍫 Eat dark chocolate to hit your fiber goals

When you think of fiber, you probably think of things like whole grains and prunes — but don’t sleep on dark chocolate. Dietitian Wendy Lopez tells Self that cocoa itself is naturally rich in fiber, “especially the insoluble kind, which helps support digestion and gut health.” The higher percentage of cocoa solids in your dark chocolate, the more of a fiber boost you’ll get. For example, Trader Joe’s Dark Chocolate Lover’s Chocolate Bar contains 4 grams of fiber — about the same as half a cup of dry oats. Since many Americans don’t hit their recommended fiber intake (25 grams for women and 38 grams for men per day), a boost from dark chocolate adds up. But you’ll really win if you add it to foods that are also fiber-rich. Try shaving dark chocolate over chia seed pudding, topped with blueberries and raspberries, for a sweet, fiber-filled breakfast.

🧹 Do these Sunday chores

Want to get a jump start on the week ahead? Better Homes & Gardens suggests tackling a simple cleaning checklist to get your home organized before the chaos of the week sets in. A tidy home can also do wonders for your mental health; a 2017 study found that clutter is linked to procrastination, feeling overwhelmed and a lower quality of life, so these chores are a way to protect your peace.

Start by doing laundry, and make sure to toss in any sheets, towels and kitchen linens. Then, give your fridge a quick clean-out by throwing out expired food and wiping down the shelves. Do some light vacuuming and clean your dishwasher by scrubbing the filter clean, wiping down the interior with soap or vinegar and water, and running a cycle on empty. Lastly, clear off your desk or hobby area so that you can return to it fresh on Monday morning.

🦟 Beware of bugs

Mosquitoes are a major summer bummer — and given the prevalence of insect-spread disease like dengue fever, they’re more than just a nuisance. The Washington Post has tips to avoid getting bitten. Use EPA-registered repellents like DEET or picaridin, which have both been proven safe and effective. Prefer a natural option? While oil of lemon eucalyptus works, it isn’t suitable for kids under age 3. Don’t just rely on repellents, though; cover up with long sleeves and pants, avoid the buggiest outdoor times at dawn and dusk and watch out for standing water around the home (like that kiddie pool you forget to dump out). To stop mosquitoes from getting inside, make sure your window screens are intact and place netting around areas like your porch for extra protection.

Today caught up with Kansas City “Shuffle Mamas” Anna Blanc, 42, and Christina Reynolds, 38, who taught themselves how to shuffle dance during the pandemic. Now, their videos are going viral. More importantly, the women say that their dance breaks help support their mental health. “Shuffling became a safe place to de-stress, heal from trauma and grow in confidence,” the pair wrote in the caption of one of their videos. Science supports it: Dance has been linked to lower depression symptoms, according to a 2024 study. Busting a move releases the so-called feel-good chemicals dopamine, oxytocin, serotonin and endorphins, and listening to music we enjoy helps stimulate our brains. So, next time you’re feeling a little blah, consider following in the Shuffle Mamas’ footsteps — if you can keep up, that is.

😋 Eat rhubarb

If your only experience with rhubarb is in strawberry-rhubarb pie, you’re missing out, experts tell Today. This vegetable (you read that right — it’s not a fruit) is rich in vitamin K and multiple antioxidant compounds. One way to use it? Dietitian Grace Derocha says she likes to roast rhubarb with a mix of spices, lemon or orange zest and vanilla extract, and then use the mixture as a topping for Greek yogurt, chia seed pudding, overnight oats or even pancakes.

🍷 Look beyond red wine for resveratrol

Red wine has been touted as the healthier alcohol option thanks, in part, to its levels of resveratrol, an antioxidant that’s been linked to heart health and anti-aging benefits. Yet recently, red wine’s health halo has been reevaluated, with the World Health Organization stating that any alcohol is harmful to health. You can still get your resveratrol from other foods, however. According to EatingWell, walnuts, blueberries, cranberries, peanuts and grapes are excellent sources. Try crushed walnuts and blueberries over oatmeal or Greek yogurt in the morning, have a peanut butter and banana sandwich for lunch and enjoy some frozen grapes as a replacement for popsicles this summer.

👂 Drop the Q-tip

Still poking around your ears with a Q-tip? It’s time to stop, experts tell Parade. According to Dr. Uma Darji, “earwax actually serves a protective role as it helps trap dust and debris” — so you shouldn’t try to get rid of it in the first place. And using a cotton swab can “do more harm than good,” Darji adds — like cause a wax blockage or even an injury.

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If you’re really concerned about wax buildup, use a warm, damp cloth to gently clean the exterior of the ear. Or consult an ear, nose and throat (ENT) doc who can address blockages (and irrigate) as needed.

🫠 Stop microwaving plastic containers

We get it: It’s easy to nuke your leftover pasta in that same Tupperware container you’ve had forever. But there’s a good reason to stop, Prevention reports: It exposes you to microplastics. While research is ongoing, these tiny particles of plastics — which have been found in the blood, lungs and even the brain — may be linked to inflammation, endocrine disruption and other potential health issues. Instead of microwaving a plastic container, heat your leftovers in a glass container or even plop your portion on a plate — it’s an easy swap that could make a big difference. Bonus: Glass containers don’t warp after one too many spins in the microwave.

🍽️ Going for seconds? Get a clean plate.

Listen: Buffets aren’t exactly the biggest sticklers for food safety. But, hey, no judgment if you can’t resist the call of all-you-can-eat crab claws or a salad bar with every topping imaginable. While you can’t do anything about double-dipping diners, you can cut the risk of contamination by heeding this tip from the Takeout: Take a fresh, clean plate whenever you go up for second (or third, or fourth) helpings of food. Otherwise, the serving spoon you’re using to help yourself to another portion is liable to touch a used plate covered in your half-eaten food scraps and the germs that have transferred from your mouth via fork. Using a clean plate helps avoid cross-contamination — so long as every diner plays along.