Jun 11

Experts share science-backed tips for eating to live longer

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Experts share science-backed tips for eating to live longer Longevity-focused foods: Dietitians recommend fruits, vegetables, legumes, and healthy fats to reduce disease risk and support a longer lifespan. Smart snacking tips: Balanced snack plates with protein, fiber, and healthy fats can aid heart, brain, and blood sugar health. Lifestyle and timing: Meal timing, sleep consistency, and stress management are linked to improved metabolism, weight control, and healthy aging.   UK adults’ insufficient plant consumption Research has found that adults in the United Kingdom are not consuming enough plant-based foods. This shortfall includes inadequate intake of fruits, vegetables, and other plant-derived foods that are important for health.   Nutritionists recommend snack plates with protein, fiber, and healthy fats for cardiovascular, brain, and blood sugar health Nutritionists from Verywell Health advise assembling snack plates that include a balance of protein, fiber, and healthy fats. This combination is intended to support the health of the heart, brain, and blood sugar regulation. The approach emphasizes nutrient synergy to promote overall wellness.   Earlier daily meals linked to lower BMI in Spanish research Research conducted in Spain found that individuals who consumed their meals earlier in the day tended to have a lower body mass […]
Jun 08

Too Hot To Handle? 10 Tips To Keep You Cool In This Scorching Weather

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Keep reading as we share a list of tips you can follow this summer to keep yourself cool through the scorching weather. Adopting a few smart tips can make a big difference in staying cool during scorching summer heat. Excessive heat can lead to dehydration, fatigue, and even heatstroke, especially if you’re outdoors or in non-air-conditioned environments. Simple strategies like staying hydrated, dressing appropriately, avoiding direct sunlight, and modifying your diet or daily routine can help your body regulate its temperature more efficiently. In this article, we share a list of tips you can follow this summer to keep yourself cool through the scorching weather.   These tips will help you stay cool in this scorching weather 1. Stay hydrated all day Drink plenty of water throughout the day, even if you’re not feeling thirsty. Water helps regulate body temperature, replaces fluids lost through sweat, and prevents heat exhaustion. Add electrolytes or a pinch of salt and lemon to your water if you’re sweating heavily.   2. Wear light and breathable clothing Choose loose-fitting, light-coloured clothes made of natural fabrics like cotton or linen. These materials allow air circulation and help wick away sweat, keeping your body cool and comfortable. […]
Jun 04

How to Improve Gut Health: Simple Tips for Better Digestion

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Your gut health affects everything from your mood to your immune system, yet most of us don’t give our digestive system the attention it deserves. If you’ve been dealing with bloating, irregular digestion, or just feeling a bit off lately, learning how to improve gut health might be the game-changer you need. The good news? Small, consistent changes to your diet and lifestyle can make a massive difference to your gut microbiome and overall wellbeing. Whether you’re looking to boost your energy, clear up skin issues, or simply feel more comfortable after meals, understanding your digestive health is the first step. With wellness brands on Smytten offering everything from probiotics to digestive teas, exploring what works for your body has never been easier.   Understanding Your Gut Health: Why It Matters for Overall Wellness Let’s be real – your gut is basically your body’s command centre, and it’s doing way more than just processing your morning coffee. Your gut microbiome, which is home to trillions of bacteria, plays a massive role in keeping you healthy. These tiny organisms aren’t just hanging out for fun; they’re actively supporting your immune system, with about 70% of your immunity actually living in your […]
Jun 01

Why quick fix diets and routines fail for weight loss: Fitness expert shares small changes for long-term results

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Sustainable weight loss cannot be achieved through quick fixes. According to a fitness expert, a few small, actionable steps can help in the long-term. Health and fitness are similar to wealth creation. Just like good investments take time to grow and are a product of small, sensible decisions repeated consistently for years, health, especially weight loss, requires equal amounts of patience and consistency. Fitness and nutrition coach Raj Ganpath, Founder of Slow Burn Method, shared why quick fix diets fail and how patience, through practical steps, is more helpful for shedding extra kilos.   Why patience is key for weight loss According to Raj, when people decide to lose weight or get fitter, they often feel the need to change everything immediately. Meals become stricter overnight. Workouts become longer and more intense. Daily routines suddenly become far more demanding than what their normal life can comfortably support. Initially, this feels encouraging because the body responds to the new structure and discipline. But the first few weeks are not a representation of the next few months and years. “The real test begins when motivation wanes, and priorities change. Because at some point, for everyone, life takes over: work becomes stressful, sleep […]
May 29

Blood Sugar Management: Why Timing Your Exercise After Meals Matters

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If you have diabetes, working out soon after eating can help lower your blood sugar If you have diabetes, keeping your blood sugar within a healthy range is a constant task. And if you like to hit the gym or hike the trails, you may wonder: Does exercise lower blood sugar? Any form of exercise can lower your blood sugar, but when you work out can impact how your blood sugar changes — especially after meals. Registered dietitian and diabetes educator Emma Rueth, RDN, LDN, CDCES, explains the connection between exercise and eating.   Can exercise lower blood sugar? Yes, exercise can lower your blood sugar in the moment and, with consistency, in the long term. During exercise, your muscles use sugar (glucose) from your blood as fuel. Exercising also helps your cells use insulin more efficiently — during exercise and over the course of the next several hours. This is why the American Diabetes Association (ADA) recommends exercise five days a week. Consistent exercise increases insulin sensitivity, which helps decrease your blood sugar and hemoglobin A1C. Keeping blood sugar stable and in target can dramatically reduce your risk of heart disease and other complications of diabetes.   Best time […]
May 25

Heatwave Feeling Too Much? Simple Ways to Stay Cool in Summer

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You wake up, and it’s already hot. Not the pleasant, sunny kind of warm that makes you want to step outside. The suffocating, sticky, wo n’t-let-you-breathe kind that hits you before you’ve even had your first glass of water. Summer in India doesn’t ease you in. It arrives all at once, and suddenly everything feels like too much effort. But here’s the thing. Beating the heat doesn’t have to mean hiding indoors with the AC blasting all day. Some of the most effective ways to stay cool are simple, genuinely enjoyable, and cost almost nothing. Sometimes, small everyday habits can make a surprisingly big difference. From the drinks you sip to the way you cool your room or plan your evenings, a few smart adjustments can help your body handle summer far more comfortably.   Your body needs different care during a heat wave. Most people do not change much about their routine when temperatures rise, and that is often where the problem begins. The body behaves differently during extreme heat. You lose more fluids, sweat more than usual, and tire out more quickly, even after basic activities. Foods that felt fine in winter suddenly feel too heavy. Rooms heat […]
May 23

6 of the Highest-Fiber Fruits You Can Eat

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Fruits are rich in fiber, a key nutrient that supports digestion, helps prevent constipation, and keeps you full longer. High-fiber options like berries, apples, and passion fruit can help you meet your daily needs.   1. Passion Fruit Fiber: 25 grams (g) Serving size: 1 cup This tropical fruit is not only rich in fiber but also high in vitamins A and C, potassium, magnesium, and plant compounds like carotenoids and polyphenols. Research shows passion fruit has more polyphenols than other tropical fruits. Passion fruit’s pulp contains the most fiber. Regularly eating fiber-rich foods can help prevent constipation and improve digestion.   2. Apples Fiber: 5 g Serving size: 1 medium apple Apples are a convenient source of fiber that you can snack on while on the go. Research found that apples’ fiber and other nutrients may improve digestive health and reduce the risk of developing colorectal cancer. The polyphenol antioxidants, vitamin C, and soluble fiber found in apples can help support the growth of beneficial bacteria in the digestive tract. They may also reduce uncomfortable gastrointestinal (GI) symptoms, like constipation.   3. Blackberries and Raspberries Fiber: 8 g Serving size: 1 cup Berries, especially blackberries and raspberries, are another key fruit […]
May 21

4 Dietitians Share High-Protein Breakfasts That Keep Them Full Until Lunch

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A high-protein breakfast can help you stay full and energized throughout the morning. We asked dietitians to share their favorite high-protein meals that keep them satisfied until lunch.   1. Vegetable Omelet “My favorite high-protein breakfast is a veggie omelet and a high-protein mocha. I get something savory, something sweet, and plenty of protein, fiber, healthy fats, and micronutrients to keep me energized until lunch. Eggs are a simple way to add more protein to breakfast. They are also among the most accessible and significant sources of brain-supportive choline and antioxidants. Morning veggies help me avoid falling short on dark leafy greens (kale or spinach) and on red or orange vegetables, like bell peppers and grape tomatoes. For a morning beverage, I add a low-sugar, high-protein chocolate milk to my coffee for a sweet treat.”—Maggie Moon, MS, RD, based in Los Angeles, CA   2. Overnight Oats “Breakfast is a great opportunity to get in not only protein, but also fiber, which many people fall short on. I enjoy overnight oats made with Greek yogurt, milk, chia seeds, oats, and frozen berries. I like it because it’s easy to prep ahead, and I can change it up depending on what […]
May 19

Chia Seeds in Milk vs. Water: Which Is Better for Digestion and Absorption?

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Soaking chia seeds is a key to unlocking nutrients and making them easier to digest. But what should you soak them in? Water is often easier for sensitive digestion, while milk (if you can tolerate dairy) can increase fullness and add nutrients. Regardless of the method you choose, the nutrient you absorb from chia seeds is the same.   Why Soaking Chia Seeds Matters Chia seeds absorb up to 12 times their weight in liquid. Water breaks down the chia seed’s cell wall, making it easier to digest. Soaking chia seeds in water makes their nutrients more readily available to the body during digestion. In one study, researchers soaked chia seeds in water for 24 hours. The study authors found that fatty acids could be extracted more easily from soaked chia seeds. Plus, soaking chia seeds in water for 24 hours increased the proportion of anti-inflammatory omega-3 to pro-inflammatory omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are important as part of a balanced diet. However, most Western diets tend to be high in omega-6 fatty acids and low in omega-3s, which may promote inflammation.   Chia Seeds in Water: How They Affect Digestion Soaking chia seeds in water […]
May 18

Should you exercise in the morning or evening? Depends on your body clock

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A growing body of research suggests that your chronotype, the biological tendency to prefer certain times of the day to sleep, can affect exercise benefits. While some people can spring out of bed at six in the morning and go straight into their day, others prefer to wake up later as they’re most productive in the afternoon or evening. This difference is due to your chronotype – the biological tendency to prefer certain times of day for sleep, waking and activity. But these aren’t the only factors affected by your chronotype. A growing body of research also suggests that your chronotype can affect the benefits you see from exercise. People who naturally rise early and feel sharpest in the morning are “early chronotypes”, whereas those who prefer to wake later and function better in the afternoon or evening are “late chronotypes”. People who fall in between are “intermediate chronotypes”. Your chronotype is determined by your circadian rhythms – the body’s natural daily cycles that repeat around every 24 hours. Although these are strongly influenced by our environment, they function even without external cues such as daylight and food. These rhythms affect our physiology, behaviour and health. Our circadian rhythms are […]
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