May 20

The exact amount of time you need to lift weights to see muscle gains, according to research

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Strength training benefits people of all ages. It has a slew of research-backed perks, including improved mental health, brain health, bone density, lower blood pressure, increased lean muscle mass, decreased visceral fat, and a lower risk of Type 2 diabetes. And it turns out, you don’t need to spend hours in the gym to see results, according to recent research. A small study published in the journal Medicine & Science in Sports & Exercise in April found that people who lifted weights for just 30 minutes, twice a week (which is in line with U.S. Federal Physical Activity Guidelines) were able to increase their muscle mass. The 42 participants (34 men, 8 women) performed nine exercises targeting all major muscle groups for eight weeks. They were divided into two groups: one completed the exercises until they couldn’t do any more repetitions with the right form (training to failure), and the other completed the exercises with two repetitions still left in the tank (reps in reserve). Researchers found that all of the participants had meaningful muscle growth and improvements in their strength—even though the participants had previously strength trained, and the amount they were working out during the study was lower […]
May 19

7 worst habits that will age our brain faster and result in foggy memory

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What are some habits that can damage our thinking and memory   Brain ageing doesn’t always show up as grey hair or wrinkles. Sometimes, it whispers through forgotten names, misplaced keys, or foggy focus. The idea that only age brings memory issues is a myth—daily habits play a major role. What’s even more surprising? Some of these habits seem harmless on the surface, but over time, they may speed up mental decline. Here are 7 patterns of living that can age the brain faster than normal—and eventually lead to that dreaded “brain fog” feeling.   Overloading the brain with constant noise and information The given belief: Staying constantly connected, multitasking, and consuming information nonstop keeps the mind sharp. The truth: The brain thrives on downtime. ​Studies have shown that the brain needs rest to consolidate memory and repair itself. Constant noise—TV in the background, endless scrolling, and toggling between tasks—creates mental clutter. Over time, this hyperstimulation wears out the brain’s ability to focus and store information clearly. True clarity often comes from intentional silence or breaks between tasks. Mental fatigue is real, and without rest, memory begins to fog.   Skipping deep sleep in the name of productivity Deep sleep […]
May 18

Simple ways to detox your mind, body, and soul

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It’s time to refresh your mind, body, and soul… Between work, family, and the stresses of everyday life, it can be hard to carve out time for yourself. You always seem to end up at the bottom of the priority list. Jobs you should be doing. People you should be looking after. You can end up shouldering everything and sabotaging your alone time. So Keri has drawn up three ways to detox your mind, body, and soul as we kick off 2023.   1. Create serenity at home Technology, social media, frenetic schedules, and the cult of consumerism can leave you feeling anxious and unfilled. Make your home a refuge from these negative aspects of the outside world by trying some of these easy, calming tricks. Simple things like.. Setting up your own personal quiet space where you can find peace and reconnect with your spiritual self for about 15 minutes each day. Candles and natural light are essential in the creation of a peaceful living environment. Light generates energy, amplifies space, and nurtures the soul. Create a little sanctuary in your garden where you can rest. Water the plants, drink a herbal tea or enjoy your own little natural […]
May 17

12 Postures of Surya Namaskar: A Daily Ritual for Body and Mind

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Starting your day with a practice that energizes your body, calms your mind, and sets a positive tone for the hours ahead is what Surya Namaskar, or Sun Salutation, offers. This sequence of 12 yoga postures, known as the 12 postures of surya namaskar, is a total exercise system blending movement with breathwork and mindfulness practice. Adding the postures of surya namaskar to your daily routine provides transformative experiences whether you want physical strength or mental clarity or want to find peace.   Understanding the 12 Poses of Surya Namaskar   Protective Sun Salutations consist of 12 Poses of Surya Namaskar which follow specific movement patterns. These yoga poses work as one continuous sequence that delivers both flexibility and strength to your whole body structure. The standard set of surya namaskar performs twelve sequential poses which are named as follows:   Pranamasana (Prayer Pose) Stand straight with your feet together as you position your palms in front of the chest. Before beginning the sequence this posture acts to stabilize mental awareness and train muscle coordination.   Hastauttanasana (Raised Arms Pose) Breathe deeply while lifting your arms upward along with small backward bending of your spine. This exercise extends from the […]
May 16

When you lose fat, where does it go?

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Your body undergoes “complex metabolic processes” to convert stored fat into usable energy.   Does fat melt away, like most social media influencers suggest? Does it move from the belly to the thighs? Or does it vanish into thin air? Ever wondered what really happens when you lose fat? Turns out, there is an interesting science behind the same. Allow us to explain, with help from experts. Your body undergoes “complex metabolic processes” to convert stored fat into usable energy. This transformation results in the production of two main waste products: carbon dioxide and water. Surprisingly, a higher percentage of the fat is exhaled as carbon dioxide, and the remaining is excreted as water, said Dr Rajiv Kovil, head of diabetology at Zandra Healthcare and co-founder of Rang De Neela Initiative. Adding, Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi, said that a significant portion of the fat you lose, approximately 84 per cent, is exhaled from your body in the form of carbon dioxide. “This occurs in the lungs, where carbon dioxide is transported from the bloodstream and expelled during breathing. In essence, each breath you take helps eliminate fat that has been metabolised,” said Dr […]
May 15

What Happens to Your Body When You Eat Too Much

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No, your stomach will not explode. Read on to find out what happens in your body after an oversized meal. You can probably guess what happens if you eat too much over time. But what about when you overeat at meals? Beyond feeling a little bit stuffed, there are some things happening in your body. We interviewed two dietitians to get the deets on what happens to digestion and your body when you eat too much. They also shared tips for what to do when you feel stuffed.   Short-Term Effects of Eating Too Much Acid reflux or heartburn Feeling sluggish Stomach discomfort Elevated blood sugar   When you eat, your stomach expands to hold what you have consumed. A stretched, or full, stomach sends signals to the brain that you are full. Eating too much can cause the stomach to stretch past its normal capacity, leading to feeling overly full. This can lead to pressure and discomfort as the contents of the stomach pass into the small intestine. “In the short term, an extra large meal can cause digestive discomfort and possibly acid reflux, which can be very unpleasant,” says registered dietitian, Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com […]
May 14

Brain health: 7 everyday habits that secretly affect your mental health

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Brain health tips: Your daily habits, like sleep, diet, and stress management, greatly affect your mental health and brain function. Here are a few expert recommended tips to help improve them.   Are you feeling low, stressed, or anxious more often than usual, without any major reason? Sometimes, the little things you do every day, without thinking twice, can negatively impact your mental health. While these habits might seem harmless, over time they can add up and take a toll on how you feel, think, and function. According to the National Institutes of Health (NIH), mental health can be influenced by a combination of lifestyle factors including sleep, nutrition, physical activity, and social connection. When these areas are neglected, even slightly, your brain starts to send warning signs. Common symptoms include feeling overwhelmed, unusually irritable, tired despite resting, unable to focus, or disconnected from others. Left unchecked, these patterns can lead to anxiety, depression, or emotional burnout. Your everyday routine plays a huge role in your mental wellbeing. From sleep and diet to how you manage stress, these factors are deeply connected to your brain’s health. “Staying up late scrolling on your phone might seem harmless, but it disrupts your […]
May 13

Stress-Relieving Exercises to Help You Feel More Relaxed and Empowered

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Stress is an unavoidable fact of modern life, but that doesn’t mean you have to take it sitting or lying down. You can regularly take steps (pun intended!) to relieve stress to prevent it from taking a toll on your physical or emotional health. Among the very best ways to alleviate stress and anxiety is exercise, which brings a host of other health benefits too. This isn’t a one-size-fits-all proposition. From dancing to martial arts to walking, different types of exercise can help relieve stress. In fact, a review of studies in a 2023 issue of the British Journal of Sports Medicine found that various forms of physical activity – including aerobic, resistance training, mixed-mode and mind-body exercises – can improve psychological distress, anxiety and depression in adults. Trust me. As a certified Spinning and Pilates Reformer class instructor, which I do as a side gig, I can see the difference in my participants after each workout. They routinely leave the studio in a more upbeat mood, looking and feeling more relaxed. But it’s not just them – I personally get the same benefits. Pilates and Spinning regularly help me blow off steam, as well as make me feel strong […]
May 12

What’s the difference between probiotics, prebiotics? Dietitian explains

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Both probiotics and prebiotics are said to encourage a healthy microbiome – a healthy community of different microorganisms that live in or on your body. If you walk through your local pharmacy or supermarket you’re bound to come across probiotics and prebiotics. They’re added to certain foods. They come as supplements you can drink or take as a pill. They also occur naturally in everyday foods. You might have a vague idea that probiotics and prebiotics are healthy. Or perhaps you’ve heard they’re good for your “microbiome”. But what actually is your microbiome? And what’s the difference between probiotics and prebiotics anyway?   First, some definitions The UN’s Food and Agriculture Organisation, and the World Health Organisation, define probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit”. These microorganisms are the bacteria and yeasts in food such as yoghurt, sauerkraut and kombucha, and in supplements. But prebiotics refer to the “food” probiotics need to survive and replicate. Prebiotics are better known as dietary fibre. They include specific types of fibres called inulin-type fructans, galacto-oligosaccahrides, resistant starch and pectin. Prebiotics occur naturally in plant foods, are added to foods (such as bread and breakfast cereals) and […]
May 11

Fitness coach shares how to lose 10 kg even if you sit for 10+ hours a day: Check out meal plan, diet and workout tips

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Struggling to lose weight with a desk job? Fitness coach shares simple tips and a diet plan to help you shed 10 kg, even if you sit for 10+ hours daily.   If you’re someone who spends most of your day glued to a desk or working from home, losing weight can feel like a tough challenge. After hours of sitting in front of a screen, the thought of finding time or energy to hit the gym might seem impossible. But even with a sedentary lifestyle, you can still shed those extra kilos without overhauling your routine. Fitness coach Sunil Shetty frequently shares health and weight loss tips with his Insta family. In his May 9 post, he reveals how to lose 10 kg, even if you’re sitting for 10+ hours a day. “Think you need hours in the gym? Think again. It’s NOT about being perfect from Day 1, it’s about starting small, showing up daily, and improving by just 1% each day. In a year, you’ll be 37 times better than your current self,” Sunil says in his post. He further shares simple tips and diet plan to torch fat without spending hours in the gym:   View […]
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