Combat Burnout in Just a Few Seconds

Feeling exhausted, stressed and anxious at work lately? Try the 4-7-8 breathing technique. 

How it works: A recent report shows over half of Gen Xers and a third of boomers are experiencing burnout. And while breathing exercises alone won’t magically cure burnout, they can help manage stress and reduce anxiety. Plus, they only takes a few minutes and can be done anywhere, including at work. 

So how does this work? All you have to do is inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds. Then, if you’re feeling up to it, repeat the process a few more times. 

Another important thing: Spending even 30 minutes outside every day can boost your well-being, too, studies show. 

Want to know more? We’ve got 23 more tips for dealing with burnout. And if you’re looking for other mindfulness exercises, listen to the Today’s Tip episode below. 

More Tips From This Week

Thursday

If you spend a lot of time staring at a screen, follow the 20-20-20 rule to protect your eyes. 

How it works: Every 20 minutes, stare at something 20 feet away for 20 seconds. This short exercise can prevent eye strain, which includes all sorts of unpleasant symptoms like blurry vision and watery eyes.

Another important thing: Squeeze your eyes shut for 20 seconds at the end of the 20-20-20 exercise if you have dry eyes. This works by distributing tears across the surface of your eyes. 

Want to know more? Learn more about eye exercises and discover the eight worst habits for your vision. Then listen to the Today’s Tips episode below for ways to give your eyes some extra TLC. Thinking about buying blue light glasses? Check out this article all about them. (Spoiler alert: They don’t really work.) 

Wednesday

Eating Enough Protein? Here’s How Much You Need

Older adults need twice as much protein as those who are younger to prevent weakness and maintain muscle mass. So how much is just enough? About 25 grams per meal for women and 30 grams per meal for men.

Why it matters: Forty-six percent of the oldest adults don’t eat enough protein, according to a 2019 study. And not getting enough of the nutrient can cause muscle weakness, which can lead to even bigger issues like heart disease and exhaustion.

So make sure you’re including protein at every meal. There’s plenty in lean meat, poultry, fish and eggs. Looking for vegetarian options? Try chickpeas, nuts, tofu, peanut butter, oats or pumpkin seeds. 

Another important thing: Whey is the best type of protein powder for older adults. That’s because research shows it’s more helpful for muscle growth than plant-based powders. 

Want to know more? Our column by Dr. Adam Rosenbluth dives into everything you need to know about protein intake as an older adult. We also have lots of info on protein supplements, including which are best to avoid. Struggling to get enough of the nutrient at breakfast? Check out the recipe for this delicious “dessert for breakfast” smoothie. 

Tuesday

The Easy Hack for Solving Home Air Leaks

Air leaks are sneaky, especially around your windows and doors. And unfortunately, all that heat loss means your heater is working overtime to keep your home nice and warm. One easy way to find the hidden cracks? A dollar bill.

How it works: Place a dollar bill between the window or door and its frame. Then, after you shut the window or door tightly, try to pull the dollar out. 

If you can easily slide the cash out, you’ve found an air leak to fix. Generally speaking, weather stripping works best for doors and windows, while caulk is a better option for the surrounding frames. 

Your bank account will appreciate your extra effort. Sealing cracks and gaps saves an average $200 per year on energy costs. Not too shabby, right? 

Another important thing: A different way to test for air leaks is by holding a lit candle in front of your windows and doors. A flickering flame may mean it’s time to seal off any undercover gaps. 

Want to know more? Listen to the Today’s Tips podcast episode below for additional ways to lower your energy bill during colder months. Then look at our list of home improvement projects for the fall. You’ll be grateful you did come winter. And while you’re at it, check out 99 great ways to save, so you have a little more money in your pocket for the holidays. 

Monday

Traveling Soon? Don’t Do This on the Plane

Do you normally unwind with a glass of wine or a cocktail on your flight? Next time, you might want to wait until you’re back on solid ground before ordering an alcoholic beverage — especially if you also snooze on the plane.

Why it matters: Recent research shows that alcohol, sleep and low air pressure just don’t mix. Not only is your sleep disrupted, but your blood oxygen levels drop and your heart rate spikes. Not exactly a relaxing experience, right?

Older adults may feel the effects even more because of higher rates of cardiovascular disease. So hydrate with water while you’re up in the air, and save the vodka soda for the hotel bar.

Another important thing: Your go-to might be ginger ale to avoid motion sickness in the air, but you actually might feel better if you lay off the bubbles. The reason? The combination of carbonation and atmospheric pressure can worsen your symptoms. So try sticking to good old-fashioned H₂O, or sip coconut water or sports drinks with electrolytes.

Want to know more? We’ve got everything you need to know about why alcohol and airplanes don’t play nice right here. We’ve also got seven tips to dodge dehydration while you travel. And don’t forget to listen to the episode of Today’s Tips below, where we share even more hacks for a feel-good flight. 

Elissa Chudwin is a contributing writer who covers federal and state policy. She previously worked as a digital producer for The Press Democrat in Santa Rosa, California, and an editor for Advocate magazines in Dallas, Texas.