Jump, eat squash and stop sleeping in this position — plus 6 more health tips to help you have a great week

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

Ever fantasize about moving to Costa Rica? It’s more than just beautiful beaches and rainforests — it’s also known for its standout health statistics, as Yahoo’s Natalie Rahhal reports. Costa Rica outperforms the United States in several key health measures despite its spending far less on health care. The average life expectancy there is 78.6 years, whereas it’s 76.4 years in the U.S. The country’s cancer death rate is also significantly lower.

Experts attribute these outcomes to universal access to health care, but lifestyle factors also play a role. That includes things like eating less processed foods and more fruits, vegetables, beans and fresh fish. A cultural appreciation for movement (including less time spent sitting in cars or behind a desk) and community activities, which can help build life-enriching connections.

Can’t hop a plane to Costa Rica? Do as Costa Ricans do: Move more, keep your meals simple, unprocessed and plant-forward, and make time for socializing with friends. Group hike or surfing lesson, anyone?

Want to see how the weather may impact your activities this week? Peek at your local forecast. And if you’re looking to the stars for advice, check out your horoscope. Finally, pick that “one small thing” to improve your well-being this week. Here are some options.

One, two, three … liftoff. It may have been a while since you’ve had a go on the trampoline, but experts tell the Washington Post that jumping is great for building bone strength, which can help you be less fragile as you age. “A little bit of jumping two or three times a week could go a long way in benefiting your bone health throughout your lifespan,” Pam Bruzina, a professor of nutrition and exercise physiology at the University of Missouri, tells the Post. Sneak some bounces into your day — but proceed with caution if you are frail or have balance issues.

😴 Stop sleeping in this position

Do you tuck your arm under your pillow at night? Orthopedic experts tell Self this can strain the rotator cuff and worsen shoulder pain. What’s a side sleeper to do? Use a pillow that comfortably supports your head and neck in the side position so you aren’t tempted to reach over. Instead, extend that bottom arm out in front of you, not up.

🍠 Eat squash

Folks, we have hit squash season. With fall officially here, dietitians are extolling the virtues of this autumnal edible. While the squashes you find in fall and winter may contain more calories than summer options like zucchini, they’re also richer in fiber, vitamin A, beta-carotene, potassium and magnesium. Consider blending roasted butternut squash into a soup or pasta sauce (hello, butternut squash mac and cheese), or, as Today recommends, stuffing acorn squash with mushrooms and lentils for a dish that’s big on fiber and plant-based protein.

👟 Consider the 3×3 by 12 challenge

TikTok loves a health challenge. The latest: 3×3 by 12, which involves walking 3,000 steps, drinking a third of your water for the day and eating 30 grams of protein by noon. Experts tell Prevention that while there’s not a lot of science to back it up, the challenge might motivate folks to adopt healthier habits. If you need an extra nudge to get your steps in, stay hydrated and hit your protein goals, go for it.

🥦 Think more Mediterranean, less meat

Is the Mediterranean diet the new flossing? Not quite, but researchers have found that eating the heart-healthy meal plan — which includes lots of fruits, vegetables, beans, nuts, olive oil and fatty fish — is good for your gum health. As CNN reports, the diet reduces the risk of gum disease, which in turn means lowered inflammation — which contributes to chronic disease — overall. Long story short: Better add some salmon and leafy greens to your weekly grocery order. And go easy on the red meat, which was linked to an increased risk of gum disease.

⛺ Sleep under the stars

Camping might not be everyone’s idea of a good time, but, as Popular Science reports, the benefits of being out in nature extend to sleep. Experts say sleeping outside — away from glowing TV screens, smartphones and alarm clocks — can reset the body’s natural sleep clock. But comfort is key; you’ll reap the most rewards if you’re in a spot that safe, flat and away from distracting lights and road noise.

🚶 Walk after a meal

Dinner’s done — but don’t go collapsing on the couch right away. As Women’s Health notes, research shows that taking a walk after your meal can help lower glucose spikes, improve insulin response and even support weight loss. What’s the best approach? Dr. Rebecca Robinson recommends going easy to avoid stomach cramps and better aid digestion. “Start with a little to build a sustainable habit that you can stick to,” Robinson says. Aim to walk at a moderate pace for 10 to 20 minutes, three to five times a week, she suggests.

🧦 Warm your feet before bed

Should a warm foot bath be part of your bedtime routine? The Washington Post’s Dr. Trisha Pasricha says studies show that heating up the extremities before hitting the hay is, to quote one expert, “natural sleep medication.” A warm bath, shower or quick foot soak should do the trick, or you can bring out the big guns: your favorite pair of wool socks.

🧠 Beat brain fog with the SWANS strategy

Brain fog happens to the best of us, and the BBC has a few expert tips for overcoming it. One is “SWANS” — an acronym that breaks down the essentials for keeping mental burnout at bay: Sleep (aim for seven to nine hours a night); Water (stay hydrated for better focus); Activity (move your body); Nutrition (look for whole foods rich in choline, like eggs, fish and nuts); and Stress (avoid it by practicing breathing exercises, mindfulness and anything that brings you joy).