Make a disappointment list, follow the 10-20-30 running rule and try this anti-itch tape hack — plus 5 more health tips to help you have a great week

Hi, Yahoo readers! My name is Rachel Grumman Bender, and I'm here with a fresh batch of wellness tips to help make your life a little healthier and easier.

It may not feel like fall is around the corner, thanks to record-breaking heat waves across the U.S., but before we know it, we'll be sipping pumpkin spice lattes and slipping into cashmere sweaters. In the meantime, there's one fall essential you can check off your list now: getting your flu vaccine, whether you opt for a shot or the nasal spray. September and October are generally the best months to get vaccinated against influenza so you're protected through the upcoming flu season, according to the Centers for Disease Control and Prevention (CDC). Research shows that vaccination lowers the risk of flu-related deaths across all age groups by 36%, reports Everyday Health .

For older adults, that's not the only upside of getting the shot: Research shows that adults 65 and older who received the high-dose flu vaccine — a stronger version designed for this age group because their immune systems can have a harder time fighting off infection — had a lower risk of Alzheimer's .

Heading out to your local pharmacy, doctor's office or grocery store to get your flu vaccine? Look up your local forecast first. And if you're curious, take a glance at your horoscope as well. Then choose One Small Thing you can do for a healthier and happier week ahead.

If you had to guess what's the fastest-growing sport right now, chances are you'd say pickleball. But it's actually padel, a racket sport invented in Mexico in 1969 that combines elements of tennis and squash, reports The Hustle . Typically played in doubles on a glass-walled court, it uses scoring similar to tennis and serves up a solid cardio workout . Padel, like pickleball, is also a social sport and easy to learn. Want to give it a try? See if your local racquet club offers beginner lessons.

Keeping a list of your disappointments and failures may sound like wallowing, but happiness expert Arthur Brooks says it can help shift your perspective in surprising ways. He recommends writing down each setback — like not getting the job you wanted or having to cancel a trip you were looking forward to — and leaving two blank lines beneath it. After a month, write down what you learned on the first line. Three months later, note something positive that came from the experience. Over time, Brooks says, you may even start to look forward to revisiting the list because it shows how much "knowledge and growth" you've gained from a low point.

One of the easiest ways to eat more fiber — something many Americans don't get enough of — is also the tastiest: Eat more raspberries. One cup of the fruit packs in 8 grams of fiber, along with polyphenols, antioxidants that lower inflammation and support your brain and immune system, reports EatingWell . Have a handful of raspberries as a snack or add some to your morning yogurt. (And if the cyclosporiasis outbreak had you worried about eating raspberries, good news: It's officially over .)

You may track your step count when you're on a walk, but don't forget your pace matters, too: A new study found that people who take fewer than 5,000 steps a day have a lower risk of death if they walk briskly, even if it's in brief bursts, reports Time . Picking up the pace appeared to offer benefits similar to taking up to 7,000 steps at a slower speed. So how can you tell if you're moving fast enough? You've likely reached the sweet spot of 90 to 100 steps per minute if it's hard to keep up a conversation with your walking buddy or sing along to your favorite song if you're solo.

Video games often get a bad rap, but certain ones can actually give your brain a boost, reports the Washington Post . Action games, for example, may help you learn new tasks more quickly, while strategy games — like my go-to Clash Royale — may help you process information faster in the real world. Not a gamer? Do crossword puzzles (like Yahoo's mini version ). Research suggests that searching for the right words can sharpen your memory and help your brain form new connections.

Feeling stressed out? Try 5:5:5 breathing, also known as coherence breathing, to help you calm your body. Relax your shoulders and focus on your breathing, noticing your stomach expand as you inhale and contract as you exhale. Breathe in through your nose for five counts, then out through your nose for five and repeat for five minutes. Breathwork facilitator Lisann Valentin tells Real Simple that practicing this technique daily helps lower stress and, over time, builds resilience.

Got an itchy mosquito bite? Put a piece of tape over it. Pediatric allergist and immunologist Dr. Zachary Rubin explains that the bug bite triggers your immune system to release histamine, which causes the itch. The tape creates what's known as sensory mechanical interference: It activates multiple neurons at once, temporarily interrupting the itch signal to your brain. It may also help stop you from scratching, which makes the bite itchier and more inflamed. But tape only offers temporary relief. To treat the bite, Rubin recommends applying cold compresses and 1% hydrocortisone cream.

If you're short on time but still want to go on a run, follow the 10-20-30 rule, which can help improve your fitness and speed without having to log as many miles, reports Men's Fitness .

After warming up, do an easy run for 30 seconds, followed by 20 seconds at a moderate pace and then 10 seconds at a near sprint. Repeat this cycle five times, rest for a few minutes and then complete one to three more rounds (the whole workout should take no more than 20 to 30 minutes). The quick bursts of movement get your heart rate up, while the easier intervals give you time to recover. Over time, this type of training can help lower blood pressure and cholesterol.