I just took my 11-year-old to sleepaway camp. As a solo parent, this is major. For the first time in forever, my days aren't built around drop-offs and pickups, and I want to use that rare unstructured time intentionally. Yes, I still have work. But when I’m not on the clock, this is what I plan to add to my remarkably open calendar:
I’ve decided to follow the advice of happiness experts and design my summer around a single word. Mine’s “stretch” (in every sense) — here’s how to find yours.
I'm deep into a fitness challenge at my local gym, but I also sneak in 10 minutes of this exercise whenever I can because research finds it may lower stress and improve recovery.
My singing class took a field trip to watch our teacher in a Broadway show this week. It reminded me that hobbies make life bigger, and two hours of any of these can boost your health and happiness. (Bonus: the fourth one works from the carpool line.)
— Anna “Home Alone” Davies, writer
PS: Turns out 21 days to develop a new habit might be a myth. A recent analysis says it’d be better to follow this blueprint for behavior change.
Creatine’s muscle-building benefits are well documented. Now scientists are studying its impacts on women’s mental health, and early findings are intriguing.
An LED heated eye wand that'll depuff and soothe dry eyes. Perfect if you're still managing allergies.
Keep scrolling...more recs below
Damage Control
Tanning is on a rehabilitation tour complete with a sympathetic book deal and a few influencer surrogates. For years the message was simple: UV exposure can cause skin cancer, so cover up and wear SPF. But a new wave of “heliophants” say dermatologists have "demonized" the sun, that many of us are low on vitamin D as a result, and that sunscreen might do more harm than good. So let’s shine some light on those claims, shall we?
Skip the tanning bed. We can’t believe we’re typing this, but about 1 in 5 Gen Zers say a tan matters more to them than preventing skin cancer.Send them this article.
Avoid peak sun. UV rays are strongest between 10 am and 4 pm. That's your window to seek shade, cover up, and reapply.
Keep up your yearly skin checks. Just five sunburns between ages 15 and 20 with this telltale sign of seriousness can raise your melanoma risk by 80%. See a derm at least once a year, and check yourself at home, including seven spots you'd never think to look.
"Current protein guidelines aim to prevent deficiency in sedentary adults rather than optimize health. Emerging research suggests that pregnant individuals, older adults, and physically active people achieve better outcomes for muscle retention and healthy aging with higher intake. While the official minimum is 0.36g per pound of body weight, this is often insufficient for goals like postexercise recovery, satiety, and muscle maintenance.
For better results, target 0.5–0.7g of protein per pound of body weight, evenly distributed across meals. Prioritize protein at breakfast, as it is often the meal with the lowest protein content. Strength trainers and older adults should aim for the higher end of this range. You can achieve this intake through diverse sources, including yogurt, lentils, eggs, tofu, and beans, rather than relying solely on shakes or meat."
PS: This handy protein calculator can help you personalize your intake even further, based on your age, activity level, and goals.
A Head Start
Two-thirds of Alzheimer's patients are women, and the old explanation — they just live longer — is falling apart. Newer research suggests the everyday risk factors on every "protect your brain" checklist hit women's cognition harder than men’s. The upside? Midlife is also when prevention does the most work. Three things worth doing now:
Treat sleep like medicine. New research suggests that, aside from genetics, it may matter more for Alzheimer’s risk than scientists once thought.
We wouldn’t be surprised if Betsy Ross had a bowl of strawberries and blueberries by her side while she was stitching the American flag. These summer staples are classic for a reason: They’re sweet, snackable, toddler-approved, and packed with antioxidants, fiber, and vitamins that may help support heart health, tame inflammation, and keep blood sugar stable. Bring one of these treats to your next gathering, and remember, frozen is perfectly valid.
Berry bark. Snackable breakaway bites offer the same sweet-tart taste of chocolate-covered strawberries, with less mess.
Berry crumble. A 30-minute, fiber-friendly dessert that tastes like pie without requiring you to make pie. The oat topping does the heavy lifting. Vanilla ice cream optional but emotionally recommended.
Yogurt bites. Use a silicone mold if you’re feeling polished. Or a spoon and a parchment-lined tray for delicious blobs of joy. Add a popsicle stick and suddenly you’re “making summer memories.”
