May 02

Does walking build muscle, burn fat, both or neither?

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While it may not be the latest wellness hack, walking can still yield results for both muscle synthesis, and fat loss. But how frequently, and what distance is meaningful? Here’s what the experts say   Yes, yes, walking isn’t a new fitness craze, but everybody’s doing it. It’s low impact, accessible, and free – but from a fitness perspective does walking build muscle? In a study on global participation rates in sport, walking was found to be the most popular physical activity among adults in four of six regions including the Americas, Eastern Mediterranean, Southeast Asia and the western Pacific – which is great but is it actually any use to us, beyond getting away from your desk for a few mins?   What happens to our bodies when we walk? “From a physiological perspective, walking is a whole body activity,” says Professor Brian Carson, exercise physiologist at the University of Limerick, and head of science at Whole Supp. “When we walk we use our muscles to propel us which increases our energy expenditure, thus increasing the metabolic demands placed on our muscles and the body as a whole.” As with any exercise, our breathing speeds up in order to […]
Apr 30

How to protect your liver naturally: Eat healthy, move more, avoid smoking

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Want to keep your liver hale and healthy? Follow basic habits like eating a balanced diet, exercising regularly, staying hydrated, and avoiding harmful substances. Here’s how these small consistent, efforts are enough to keep your liver healthy in the long run.   Your liver is one of the most important organs in the body. It filters toxins, helps digest food, and supports health. Also, it is exposed to everything you eat, drink, and absorb. Poor diet, lack of exercise, and stress can slowly damage it over time, causing liver disease. Fatty liver disease, especially non-alcoholic fatty liver, is on the rise and often goes unnoticed until it becomes serious. Your lifestyle and everyday choices can affect liver function, says Dr Vishal Khurana, Director of Gastroenterology, Metro Hospital, Faridabad. He explains that basic lifestyle changes, and not expensive treatments, are vital to keeping the liver healthy. “Since the liver has a strong ability to repair itself, daily care can go a long way. Making steady, manageable changes to your daily routine helps prevent problems and supports body function. Liver disease isn’t only caused by alcohol or infection. Many people develop liver issues due to poor diet, inactivity, or lack of sleep. […]
Apr 25

10 Really Simple Habits That Will Make You Healthier

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We’ve gotten a lot of great health advice over the past 25 years, but these are the habits we swear by.   Health doesn’t come down to one magical formula. Maintaining good health is the result of many habits that you make over time, like moving more, getting enough sleep, creating a happy home environment, and so much more. Here are 10 simple ways you can start taking care of your physical wellness.   Hit the Stairs Go up and down a flight of stairs, and repeat three times. Do this regimen three times a week to improve cardiorespiratory fitness by 5% to 10% over six weeks—the same improvement you’d get if you walked for 30 minutes three times a week, says Jonathan Little, PhD, an associate professor at the University of British Columbia’s School of Health and Exercise Sciences.   Snack Wisely Before Bed Before-bed nibbles can promote better sleep, says W. Chris Winter, MD, a neurologist specializing in sleep and the author of The Sleep Solution. One of his top suggestions: hummus with crackers. Chickpeas are high in the amino acid tryptophan, which can increase levels of serotonin, a precursor to melatonin. And the carbs in the crackers […]
Apr 19

8 foods to naturally improve digestion after a heavy meal​

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That overstuffed feeling after a big meal—when your stomach feels heavy and all you want to do is lie down—is something most people know too well. Whether it’s from a holiday feast, a weekend barbecue, or just one too many slices of pizza, your stomach can sometimes get overwhelmed. But no need to suffer through the discomfort. Nature offers simple, gentle ways to help your body digest all that food. Here are a few natural digestion helpers that can get you back to feeling light and comfortable.   1. Ginger Ginger is a well-known natural remedy for digestion. It helps ease nausea and settle an upset stomach when you’ve eaten too much. Its natural compounds boost digestive enzymes, helping your body break down food faster. You can drink it as tea, chew on a bit of crystallized ginger, or add some to a smoothie. It also has anti-inflammatory benefits that can reduce bloating and discomfort after meals.   2. Pineapple Who knew dessert could help your digestion too? Pineapple isn’t just tasty—it has an enzyme called bromelain that helps break down protein in your stomach. This makes it great after a heavy meal. A few chunks after dinner can help […]
Apr 16

8 daily habits of fit people who never go to the gym

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When you see fit people, you probably think they’re gym rats. If someone jogs every morning, you assume they’re a fitness freak. But let me tell you, that’s not always the case. In fact, some of the fittest people around never step foot in a gym. They just have these 8 daily habits that keep them in top shape. And here’s the best part – they’re habits anyone can adopt. Stay with me as we dive into these habits and learn how to stay fit without a gym membership. It’s simpler than you might think!   1) They start their day with a glass of water We’ve all heard that old adage – hydration is key. And it’s not just about quenching your thirst. Drinking water first thing in the morning kick-starts your metabolism, making it easier for your body to digest food and burn calories throughout the day. Now, you might think it sounds boring. Water isn’t exactly the most exciting beverage out there. But fit people who don’t go to the gym swear by this habit. They see it as an essential start to their day, just like brushing their teeth or taking a shower. If you think […]
Apr 14

Eating this fruit every day can add years to your life

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Avocados are having a moment, especially in the U.S. These luscious, green fruits appear in sandwiches, salads, and various social media feeds. Part of their appeal comes from their smooth flavor, which blends well with other ingredients. Another part comes from their nutrient-packed profile, which seems to support a healthy lifestyle. Their popularity has led researchers to look deeper into what happens when these fruits are made a daily habit. After investigating different dietary approaches, a notable study gained attention for its focus on the potential of one avocado per day to enhance overall diet quality and encourage healthier eating patterns.   Eating avocados – the study Associate Professor Kristina Petersen and retired Professor Penny Kris-Etherton from Penn State University’s Department of Nutritional Sciences led an effort that put a spotlight on how a single daily avocado could affect everyday food choices. Their work provides a window into how simple additions to meals might improve nutritional habits without major overhauls to what people eat. Their publication in the journal Current Developments in Nutrition examined how a straightforward intervention could lead to better adherence to dietary guidelines. It comes at a time when many are looking for ways to improve their […]
Apr 11

Weight Loss Tips: Try These Core Exercises For Beginners

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Read on as we share simple core exercises for beginners to help boost weight loss.   Core exercises are movements that strengthen the muscles in the abdomen, lower back, hips, and pelvis, which are collectively known as the core muscles. These muscles are essential for maintaining balance, stability, and good posture in daily activities and physical exercises. Core exercises can help with weight loss by engaging multiple muscle groups, burning calories, and boosting metabolism. They also improve overall body strength and endurance, making other forms of exercise more effective. In this article, we share simple core exercises for beginners to help boost weight loss.   6 Core exercises for beginners that are effective for weight loss   1. Plank The plank is a simple but effective exercise that targets the core, shoulders, and back. To perform a plank, get into a push-up position, but rest on your forearms instead of your hands, keeping your body in a straight line from head to heels. Hold this position for as long as possible. The plank helps strengthen the entire core, improve posture, and increase endurance.   2. Bicycle crunches Lie on your back with your hands behind your head, lift your legs, […]
Apr 10

“Eat the Rainbow” and Other Tricks to Healthy Eating

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Improving your eating habits helps you maintain a healthy immune system and reduces your risk of chronic disease—ensuring you’re always at your best. Marlys Slone, a clinical dietician with Kettering Health, stresses the importance of eating healthy. “Eating healthy should be a priority,” Marlys says. “As we age, our nutritional needs change. We want to focus on choosing foods that support a healthy lifestyle and reduce our risk of chronic diseases.” Marlys recommends the following ways to eat healthy and improve your quality of life.   Eat from the earth Simple changes to your diet can make all the difference. To start eating healthy, begin with eating more natural foods. Eat a more plant-based diet. Fresh, frozen, and dried items are all good options. And do your best to avoid processed foods. “Choose fresh and frozen fruits and vegetable, whole grains, and other healthy options like nuts and seeds. Look for items that are natural and from the earth,” Marlys says.   Reduce meat intake Be sure to practice portion control by filling up on vegetables, fruits, beans, peas, legumes, and whole grains. Limit your intake of meats like chicken, beef, and pork. And consider that the American Heart Association […]
Apr 07

Fresh ideas to improve health habits

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Try these strategies to reduce stress and boost exercise, sleep, diet, and socializing.   Are your big New Year’s resolutions a bust so far? Don’t fret — just take a different approach. Perhaps one or more of these ideas will inspire you.   Make April resolutions Forget New Year’s; a post-holiday health reset will work just as well. There’s no magic to January. If you like, call it a April resolution or simply a goal. “Setting a goal gives you something to work toward. People like having a prize or something to win based on their efforts. At the end of the day, the real prize will be that you’ve changed your behavior,” says Mark Murphy, a sports performance specialist at the Mass General Brigham Center for Sports Performance and Research. You don’t need a special occasion to set a goal. Just choose a lifestyle habit you’d like to change (such as diet, sleep, stress management, or exercise) and set a goal for improvement. Murphy recommends starting small. For example, start going for a daily five-minute walk. Increase the walk time gradually. “Be consistent and try to do something toward your goal every day,” Murphy says. If you stray from […]
Apr 04

13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full)

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If you need a bite before you move, these easy, tasty, RD-approved options will satisfy—without weighing you down. When it comes to health there’s so much emphasis put on working out that it’s easy to forget that what you do when you’re not exercising might actually be more important. Not only does time outside of the gym represent the bulk of your day, proper fuel and recovery are key for an optimized workout. While many people feel like they need to have a snack before they hit the mat, that’s not actually true. “If you’re only exercising for an hour or less at lower intensity, you wouldn’t need to fuel, especially if you had eaten a meal three to four hours prior—but you should still hydrate,” says nutritionist Leslie J. Bonci, MPH, RD, CSSD, LDN. Many people also find that working out with food in their stomach—even if it’s just a small snack—can lead to cramping or gastrointestinal (GI) distress. Those people will delight in learning that more and more research is showing the benefits of working out on an empty stomach, as it allows the body to burn fat (not the carbs you just ate) for fuel.   1. […]
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