Feb 12

The seven best biceps workouts to build stronger arms

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Develop upper body strength, protect your joints, and make lifting easier with the best biceps workouts There’s more to the best biceps workouts than the biceps curl. As effective as that exercise can be, it’s important to vary your training to keep things interesting and ensure you’re working a range of muscles. Dumbbells are some of the most versatile weights for biceps exerises, and while you can pick from the rack at the gym, the best adjustable dumbbells are a great option for at-home workouts. These combine several weights in one so you can quickly adjust the load between exercises or gradually increase the weight as you get stronger to help you grow your biceps with the progressive overload technique. Growing your biceps can be very beneficial. Along with helping you to lift heavier items and fill out the sleeves of a t-shirt, the National Library of Medicine found that training your biceps results in better shoulder stability. So, if you’re ready to unlock your upper body goals, we spoke to personal trainers, Araceli De Leon, from the American Council on Exercise, and Jesse Grund who shared their selection of the best biceps exercises with us.   Best biceps workouts to build stronger arms “The types of […]
Feb 11

Psychologist explains how fresh starts can improve your mental health

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Can a fresh start improve your mental health? Find practical tips for setting achievable goals and staying motivated throughout the year. A new year has already begun, with 22 days gone by for time to set fresh resolutions. However, instead of viewing them only as something tied to New Year’s resolutions, they should be seen as practical psychological tools that can be applied in everyday life. Below are six simple, realistic ways to stay motivated through consistent effort and small, workable changes.   What is a new year reflection? The new year often feels like a pause and a reset, providing people with the space to reflect on what has passed and consider what lies ahead. And you know, it is not just the start of the year; certain moments, like a new month or even a new week, can also help draw a clear line between the past and who we want to become. “This feeling of renewal is closely tied to what psychology describes as the fresh start effect”, Counselling Psychologist & Couples Therapist Dr Devanshi Desai tells Health Shots. At its core, the idea rests on how these time markers create distance from past setbacks and spark […]
Feb 10

9 Simple Ways to Improve Your Health

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Small changes can add up to big health benefits We’ve all had those well-intentioned moments when we resolve to make sweeping lifestyle changes: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day. While we should always strive to accomplish these types of health goals, the road to better health doesn’t always have to mean making huge leaps. There are also many smaller steps you can take that will help improve your overall health and quality of life — and because they’re things you can easily incorporate into your routine, they’ll be easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being. Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.   1. Enjoy de-stressing. Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. That’s advice you should […]
Feb 09

How to Slim Down Legs: 5 Exercise and Diet Tips

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It’s not possible to target weight loss to just one area of the body, often referred to as spot reduction. But certain diet and exercise adjustments can allow you to lose overall body fat, gain muscle, and (potentially) slim down your legs. Here’s why spot reduction workouts aren’t effective, plus some research-backed diet and exercise tips that may change the look of your lower body.   Why Targeted Exercises Are a Losing Battle “Spot reduction is the idea that you can target a specific area in your body to lose fat but, unfortunately, most research has proven this not to be true,” says Nicole Hinckley, a registered dietitian based in Dallas and founder of Blissful Nutrition. “When you lose fat, triglycerides are broken down into free fatty acids and glycerol, and these components can come from anywhere in the body and then enter the bloodstream to be used as fuel,” she says. In other words, targeted exercises cannot control which fat your body uses for energy, as the body tends to pull fat stores from multiple locations. Research continues to reflect this finding: A meta-analysis published in Human Movement in 2022 reviewed 13 controlled studies. It found that spot reduction exercises […]
Feb 08

Doctor shares his ‘4-7-8′ relaxation technique could help you fall asleep on-demand

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Settling in for a good night of sleep is a struggle for many Americans. According to the Centers for Disease Control and Prevention, nearly 15% of people in the United States report having trouble falling asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them fall asleep fast and get the most rest. And preparing the body for quality sleep can start by implementing relaxation techniques, such as breathing exercises. Fortunately, a doctor has shared the “most powerful” relaxation technique for sleep he knows to achieve better sleep, and it doesn’t require any equipment or cost a dime.   The 4-7-8 method Dr. Andrew Weil, an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, has dubbed it the 4-7-8 method and it’s backed up by science. The technique is simple: Breathe in through your nose while you count to 4. Hold your breath while you count to 7. Exhale while you count to 8.   It’s a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing […]
Feb 07

Walking Barefoot Can Help Reduce Inflammation: Expert Explains How

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Nutritionist Nmami Agarwal highlights the benefits of walking barefoot, also known as grounding. Can walking barefoot on the earth heal you? In today’s fast-paced urban lifestyle, where we are constantly stressed out, sometimes the simplest solutions are the best. And sometimes it starts the moment you take your shoes off. In a recent video, nutritionist Nmami Agarwal highlights the benefits of walking barefoot, also known as grounding. This ancient practice has been gaining popularity, and for good reason.   What is Grounding? Grounding, also known as earthing, involves walking barefoot on natural surfaces like grass, sand, or soil, allowing your body to interact directly with the earth. This simple act can have profound effects on our health, from reducing inflammation to improving circulation.   Here’s how it works Nutritionist Nmami Agarwal suggests that walking barefoot on natural surfaces, a practice known as grounding, can be more effective at reducing inflammation than taking supplements. By allowing the body to interact directly with the earth, this habit helps neutralise free radicals, calm the nervous system, and lower cortisol levels. Additionally, walking without shoes activates foot muscles, improves posture and circulation, and relieves stress on joints. Agarwal emphasises that a healthy, anti-inflammatory lifestyle […]
Feb 06

5 morning routine tips that can set you up for a super-productive day

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Small, consistent morning habits can boost focus, energy, and mental clarity throughout the day. Mental health expert shares 5 simple, science-backed tips to start your mornings right. The way you begin your morning often decides how the rest of your day unfolds. Rushed mornings, skipped meals, and endless phone scrolling can leave you feeling drained even before the day truly starts. On the other hand, a calm and intentional morning routine can help you feel more focused, energised, and in control. A morning routine does not have to be long or complicated, it simply needs to support your mind and body. Mental health expert Dr Jyoti Kapoor explains that structured mornings create emotional stability and reduce stress levels throughout the day. Research published in the American Journal of Lifestyle Medicine also shows that people who follow consistent morning habits tend to have better mental well-being and productivity.   Why does a morning routine matter for productivity? A predictable morning routine trains your brain to transition smoothly from rest to action. According to Dr Kapoor, morning rituals reduce anxiety, improve emotional regulation, and provide a sense of control. This mental clarity allows you to focus better and make thoughtful decisions as […]
Feb 05

The Best 8-Minute Morning Routine That Reverses Aging Better Than Hour-Long Workouts After 50

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Contrary to popular belief, you don’t need to spend countless hours at the gym to see noticeable results. For those 50+, shorter, high-intensity workouts and a well-structured routine can promote muscle gains, boost mobility, and improve metabolism just as effectively—”sometimes even better,” says Josh York, founder and CEO, GYMGUYZ. The trick? Engaging multiple muscle groups at once, maintaining an elevated heart rate, and performing a combo of strength, mobility, and balance exercises. Below, York breaks down a productive eight-minute morning routine that reverses aging better than hour-long gym sessions.   Why Morning Exercise Matters Working out first thing in the AM jumpstarts your metabolism, helps regulate hormones, and establishes an all-around positive vibe for the rest of the day. “For older adults, morning movement improves energy levels, mental clarity, and circulation, while consistent morning activity has been linked to improved longevity and better sleep patterns,” York explains.   The Best 8-Minute Anti-Aging Morning Workout “By combining strength, mobility, balance, and cardio in a rapid, focused circuit, this routine activates key anti-aging mechanisms: building lean muscle, improving circulation, enhancing joint health, and stimulating metabolism,” York tells us. “Eight minutes done consistently can outperform a drawn-out, unfocused hour-long session for energy, muscle […]
Feb 04

Apple Vs. Guava: Which Fruit Is Healthier And Why?

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Apples and guava are both healthy fruits. But did you know how each of them benefits health and why they are healthy for you? Find out which fruit has an edge over the other. “An apple a day keeps the doctor away” is perhaps the most famous health saying in the world. Apples are a common fruit that are seen on the dinner table and a symbol of wellness. But walk into any local Indian mandi during the winter, and you’ll find the fragrant amrud, or guava, stacked in mountains. It’s affordable, locally grown, and often seasoned with a pinch of chaat masala on street corners. This brings us to a crucial question for every health-conscious Indian: apple or guava, which one actually wins the nutritional crown? While apples carry a certain premium status, the local guava might just be the unsung superfood your diet has been missing. Let’s dive deep into the Indian diet fruit comparison to see which one deserves a permanent spot in your fruit basket.   Apple vs. Guava: Which Fruit Is Healthier, and Why? When comparing guava nutrition in India to the imported or Himalayan apple, the results are quite startling. Most people assume that […]
Feb 03

How to stay calm around people who provoke you, as per psychology: 5 effective tips

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Psychology tips to stay calm around people who provoke you Do you easily feel triggered by people who try to provoke you? Well, while it might be irritating when someone deliberately tries to push your button, draining your peace of mind, the good part is: Maintaining your cool is an art which can be learned. It’s not about suppressing your feelings, but it is about using tools to reclaim your control, protecting your mental health amid triggers like criticism or rudeness. Here we list some such tips:   Pause and breathe deeply When provoked, your body reacts in a fight-or-flight mode and this can cloud your judgment. You can counter it with the 4-7-8 breath: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8. This activates the parasympathetic system, thus lowering your heart rate within minutes. Developed by Dr. Andrew Weil, it’s backed by studies showing reduced cortisol– the stress hormone.   Label your emotions neutrally When provoked or angry, name your emotions to tame them: you can say something like– “I’m feeling angry right now.” As per psychology, verbalising your emotions helps to reduce amygdala activity by 30%, as per fMRI scans. It distances […]
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