Weight loss with Kitchen Herbs

Losing weight can be a lot easier if you spice up your food. Spices not only make your food taste good, they are also known to aid fat burning, boost metabolism, help you stay healthy and fight off other health risks. Spices help stabilize blood sugar by controlling insulin levels in the body. When blood sugar is stable, you are more likely to burn fat and not store calories as excess weight. 

Spices are the best antioxidants and have powerful anti-inflammatory, antibacterial, antiviral, and anti-fungal properties. For all the good reasons for health, why not add these top five fat-burning spices to our diet and ramp up weight loss as well. In the following post, learn about the spices that have been known to help in weight loss and get you to your goal in a healthy and happy way.

Chillies: Eating chillies can make you lose weight by stimulating the metabolism, improving circulation and warming the body. Chillies in moderate quantities induce 'Thermogenesis' that promote sweating, which is a cooling mechanism of the body to combat heat.

Capsaicin, a component found in chillies, is responsible for this effect as it stimulates certain receptors in the central nervous system to create the heat producing effect. Additionally, chillies help relieve nerve pain and boost energy levels as well.

Cloves: Cloves are another one of the spices that have been appreciated for their help in speeding up metabolism and increasing weight loss. Clove consumption is said to increase glucose metabolism, thus lowering blood glucose levels, helping the body regulate insulin levels & in turn keeps diabetes at bay. Also, cloves have antibacterial, antifungal and antiseptic properties.

The active compounds in cloves, eugenol and isoeugenol, possess both anti-inflammatory as well as antioxidant properties. Furthermore, cloves help maintain cardiovascular health, improve blood circulation, relieves flatulence and indigestion. These are also known to boost energy level and relieve stress.

Cinnamon: This ancient spice has one of the highest antioxidant levels of any spice. A study published in Diabetes care (2003) showed that 1/4th tsp to 1 tsp daily of cinnamon helps metabolize sugar up to 20 times better than without cinnamon, hence boosting the body’s weight loss ability as well as controlling diabetes! Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels as well as lowering LDL and triglyceride levels. (but remember, cinnamin contains coumarin, a chemical which can lead to liver damage if consumed in large amounts).

Turmeric: Turmeric is one of the popular spices of the Indian kitchens. It contains beta-carotene, an antioxidant that helps protect liver from free radical damage, while helping body metabolize fats by decreasing the fat storage rate in liver cells. Studies suggest that Curcumin, a yellow-orange pigment found in turmeric, has antioxidant and anti-inflammatory properties, which helps protect the brain against damage, slows down the development of Alzheimer and Parkinson’s disease and prevents heart diseases.

Ginger: Research studies suggest that ginger has fat burning and metabolism accelerating properties which can burn the body fat. Also, this fat burning spice has been found to contain satiating properties that helps keep a check on over-eating! Ginger tends to increase the pH value of stomach acids, thus reducing the rates of gastric secretions and accelerating the activity of the enzymes necessary for digestion. Furthermore, ginger reduces triglyceride and cholesterol levels and thus helps in improving cardiovascular health. It elevates the levels of high density lipoproteins and lowers the risks of stroke and heart attack by improving the blood circulation.

Black pepper: The main component of black pepper, piperine, is said to boost fat metabolism by inhibiting differentiation of fat cells in the body. studies suggest that piperine has anti-obese properties and reduces triglyceride, total cholesterol, VLDL and LDL levels, and increases HDL cholerterol. These results also show that piperine can help in weight loss and management. This kitchen ingredient is also beneficial in diseases like cholera, diarrhea, and other gastrointestinal problems. The Kitchen Clinic: Weight loss with Kitchen Herbs

Read More........→March 16, 2026

Yoga aids speedy opioid withdrawal recovery, improves anxiety, sleep: Study

Varanasi: People perform yoga on the occasion of International Yoga Day at Namo Ghat in Varanasi on Saturday, June 21, 2025. (Photo: IANS/X/@mdniy)

New Delhi, (IANS) Yoga can aid in the speedy recovery of people with opioid withdrawal, as well as improve anxiety, sleep, and pain in them, according to a study.

Opioid withdrawal involves physical symptoms like diarrhoea, insomnia, fever, pain, anxiety, and depression, and autonomic signs such as pupil dilation, runny nose, goosebumps, anorexia, yawning, nausea, vomiting, and sweating. These symptoms result from sympathetic nervous system overactivity due to dysregulated noradrenergic outflow.

The study led by researchers from the National Institute of Mental Health and Neurosciences (NIMHANS), Bengaluru, and Harvard Medical School, US, calls for integrating yoga into withdrawal protocols as a neurobiologically informed intervention. They noted that yoga will help address core regulatory processes beyond symptom management.

“In this trial, yoga significantly enhanced opioid withdrawal recovery through measurable autonomic and clinical improvements, supporting its integration into withdrawal protocols as a neurobiologically informed intervention,” said Suddala Goutham, from the Department of Integrative Medicine at NIMHANS.

Opioid use disorder (OUD), characterised by recurrent opioid use, leading to significant physical, psychological, and social problems, is a significant global public health challenge.

In 2022, an estimated 60 million people worldwide used opioids nonmedically, yet only 1 in 11 individuals with drug use disorders received treatment. In India, a 2019 national survey indicated a 2.1 per cent prevalence of opioid use.

Opioid withdrawal involves sympathetic hyperactivity and reduced parasympathetic tone, which standard pharmacological treatments may not adequately address, contributing to relapse vulnerability.

To evaluate yoga as an adjuvant therapy to accelerate opioid withdrawal recovery, the team conducted a randomised clinical trial of 59 male participants (30 yoga and 29 control participants) with opioid use disorder.

The participants who received yoga alongside standard buprenorphine treatment achieved withdrawal stabilisation 4.4 times faster than controls. They also showed significant improvements in heart rate variability, anxiety, sleep, and pain measures.

“In this randomised clinical trial, adjuvant yoga therapy significantly accelerated opioid withdrawal recovery while addressing autonomic dysregulation. The concurrent physiological, psychological, and symptomatic improvements suggest that yoga may restore core regulatory processes beyond symptom management,” said the team in the paper, published in the JAMA Psychiatry.“By targeting parasympathetic restoration, yoga may fill a critical therapeutic gap in standard OUD care, supporting integration into withdrawal protocols as a neurobiologically informed intervention with potential economic benefits,” they added. Yoga aids speedy opioid withdrawal recovery, improves anxiety, sleep: Study | MorungExpress | morungexpress.com

Read More........→March 07, 2026

Milind Soman's mother does skipping every day even at 86

(Photo : IANS/milindrunning/insta)

Mumbai, (IANS) Just like her fitness enthusiast son, Milind Soman's mother also loves to stay on top of her fitness game even at the age of 86.

Milind took to his official Instagram handle and dropped a video of himself and her mother skipping on the balcony amidst a cloud-filled, beautiful backdrop.

In the next clip, Milind is replaced by his better half, Ankita Konwar, while Milind's mother keeps going strong.

Sharing the inspiring clip on social media, the 'Emergency' actor wrote, "Family skipping time... Aai is now 86, and skipping is something she does every day, apart from yoga and other movements. Long life, health and happiness to all !!!!!!!!!!!!!!"

Back in July, Milind and Ankita successfully completed the triathlon challenge in Kolhapur, which included a 3.8km swim in the Rajaram lake, along with 180km cycling, and a 10 km run.

The 59-year-old actor dropped a few videos and photos of the couple riding the bicycle.

The post further showed Milind and Ankita posing by the lake and running on the road in the dark.

"Superfabulous weekend in Kolhapur, the triathlon capital of India, with @ankita_earthy cycling her first 180km with me, that too after a 3.8km swim in Rajaram lake...also did a 10km run post that to cool down super support from @vaibhavbelgaonkar and his fantastic team we will be back !!!!," Milind wrote, spilling his experience of the triathlon.

Before this, Milind performed a 30-second pull-up while enjoying the Mumbai rains.

The '16 December' actor took to his IG and shared a video of himself performing a slow 30-second push-up on what seemed to be a bar in the park."30seconds up, 30seconds down...sometimes, just one is enough! Getting over a bit of jet lag, great to feel the Mumbai rain again .. thank you for your patience @ankita_earthy," he captioned the motivational clip. Milind Soman's mother does skipping every day even at 86 | MorungExpress | morungexpress.com

Read More........→February 20, 2026

Runners, flat shoes or bare foot – what should I wear to lift weights?

Hunter Bennett, Adelaide University

If you go to the gym often, you might have been told you shouldn’t lift weights in runners.

The common belief is it is bad for your performance and can lead to injuries.

But is this really the case? Let’s unpack the science.

What your feet are doing when you lift

Your feet are key to exercising safely and effectively.

When you walk and run, they act like a springs and help propel you forward with each step. Your feet also help you maintain balance by supporting your weight.

When you lift any amount of weight (for example, doing compound exercises such as squats) your feet are working hard to keep you stable – even if you’re not thinking much about them.

Researchers have also suggested having a stable foot helps you push more efficiently into the ground. This may increase the amount of weight you can safely lift.

But what you wear on your feet may also contribute to this.

Can’t I just wear runners?

Unsurprisingly, given their name, running shoes are designed specifically to improve your performance and protect your feet while running.

They generally have a raised heel, a thick, cushioned sole to absorb shock, and a “rocker” shape that helps you roll from your heel to your toe. These features help reduce the impact of running on your body.

But in the gym, this cushioned sole may absorb the force you create when lifting weights, making you feel less stable, strong, and powerful. This is likely why some people may say you shouldn’t lift weights in running shoes.

Some people may be concerned this can lead to weightlifting injuries.

One 2016 study found wearing running shoes for exercises like squats can change how your ankle and knee joints move. But there is no peer-reviewed evidence linking these changes to injury.

What are my other options?

Aside from running shoes, there are three other shoe types people generally wear while lifting weights: minimalist (sometimes called “barefoot”), flat or weightlifting shoes.

Minimalist shoes are designed to simulate being barefoot. They have thin soles with almost no cushioning, and aim to let the foot interact with the ground as if you were not wearing shoes at all. Flat sneakers designed for casual wear, such as Vans or Converse, also have thin soles without cushioning.

As a result, these types of shoes may be a good choice for lifting weights because they will be more stable than runners.

In contrast, weightlifting shoes are designed to improve how you perform in the gym.

They typically have a raised heel and a solid, stiff sole without any give, often made of wood or hard plastic. This helps you stay stable at the bottom of a deep squat, which is particuarly useful for movements such as squats, cleans and snatches.

But how do these different shoes stack up?

Studies looking at the impact of footwear on gym performance is largely limited to the squat and deadlift, probably because these are focused on leg strength.

One study from 2020 comparing running and weightlifting shoes found the latter helped people squat with a more upright torso and more flexibility in their knees.

This can take stress off the lower back and make your leg muscles work harder, which is the main purpose of the exercise.

Similarly, research from 2016 showed people wearing weightlifting shoes felt more stable when squatting. This suggests they may be a better option for that specific exercise.

A 2018 study focused on people performing deadlifts. It found running shoes reduced how quickly people could push force into the ground compared to when they wore only socks. This may suggest that they were more stable without running shoes.

However, this difference was small and has not been consistently replicated in other studies.

So what shoes should I wear?

That ultimately depends on your personal goals and situation.

Weightlifting shoes might be your best bet when doing squats. But if you mainly stick to deadlifts, flat shoes may slightly boost your performance. That is if your goal is to lift as much weight as possible.

However, if you are an Olympic weightlifter who needs to get into a deep squat position for competition, weightlifting shoes are the ideal option.

For everyone else, what shoes you wear may not matter as much. So wear whatever is most comfortable and keep lifting those weights.

Hunter Bennett, Lecturer in Exercise Science, Adelaide University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→February 17, 2026

Exercise can be as effective as medication for depression and anxiety – new study

Neil Munro, James Cook University; James Dimmock, James Cook University; Klaire Somoray, James Cook University, and Samantha Teague, James Cook University

Depression and anxiety affect millions of people worldwide.

While treatments such as medication and psychotherapy (sometimes called talk therapy) can be very effective, they’re not always an option. Barriers include cost, stigma, long waiting lists for appointments, and potential drug side effects.

So what about exercise? Our new research, published today, confirms physical activity can be just as effective for some people as therapy or medication. This is especially true when it’s social and guided by a professional, such as a gym class or running club.

Let’s take a look at the evidence.

What we already knew

Physical activity has long been promoted as a treatment option for anxiety and depression, largely because it helps release “feel good” chemicals in the brain which help boost mood and reduce stress.

But the evidence can be confusing. Hundreds of studies with diverse results make it unclear how much exercise is beneficial, what type, and who it helps most.

Over the past two decades, researchers have conducted dozens of separate meta-analyses (studies that combine results from multiple trials) examining exercise for depression and anxiety. But these have still left gaps in understanding how effective exercise is for different age groups and whether the type of exercise matters.

Many studies have also included participants with confounding factors (influences that can distort research findings) such as other chronic diseases, for example, diabetes or arthritis. This means it can be hard to apply the findings more broadly.

What we did

Our research aimed to resolve this confusion by conducting a “meta-meta-analysis”. This means we systematically reviewed the results of all the existing meta-analyses – there were 81 – to determine what the evidence really shows.

Together, this meant data from nearly 80,000 participants across more than 1,000 original trials.

We examined multiple factors that might explain why their results varied. These included differences in:

• who they studied (for example, people with diagnosed depression or anxiety versus those just experiencing symptoms, different age groups, and women during pregnancy and after birth)

• what the exercise involved (for example, comparing aerobic fitness to resistance training and mind-body exercises, such as yoga; whether it was supervised by a professional; intensity and duration)

• whether the exercise was individual or in a group.

We also used advanced statistical techniques to accurately isolate and estimate the exact impact of exercise, separate from confounding factors (including other chronic diseases).

Our data looked at the impact of exercise alone on depression and anxiety. But sometimes people will also use antidepressants and/or therapy – so further research would be needed to explore the effect of these when combined.

What did the study find?

Exercise is effective at reducing both depression and anxiety. But there is some nuance.

We found exercising had a high impact on depression symptoms, and a medium impact on anxiety, compared to staying inactive.

The benefits were comparable to, and in some cases better than, more widely prescribed mental health treatments, including therapy and antidepressants.

Importantly, we discovered who exercise helped most. Two groups showed the most improvement: adults aged 18 to 30 and women who had recently given birth.

Many women experience barriers to exercising after giving birth, including lack of time, confidence or access to appropriate and affordable activities.

Our findings suggest making it more accessible could be an important strategy to address new mothers’ mental health in this vulnerable time.

How you exercise matters

We also found aerobic activities – such as walking, running, cycling or swimming – were best at reducing both depression and anxiety symptoms.

However, all forms of exercise reduced symptoms, including resistance training (such as lifting weights) and mind-body practices (such as yoga).

For depression, there were greater improvements when people exercised with others and were guided by a professional, such as a group fitness class.

Unfortunately, there wasn’t available data on group or supervised exercise for anxiety, so we would need more research to find out if the impact is similar.

Exercising once or twice a week had a similar effect on depression as exercising more frequently. And there didn’t seem to be a significant difference between exercising vigorously or at a low intensity – all were beneficial.

But for anxiety, the best improvements in anxiety symptoms were when exercise was done:

• consistently, for up to eight weeks, and

• at a lower intensity, such as walking or swimming laps at a gentle pace.

So, what does all this mean?

Our research shows exercise is a legitimate and evidence-based treatment option for depression and anxiety, particularly for people with diagnosed conditions.

However, simply telling patients to “exercise more” is unlikely to be effective.

The evidence shows structured, supervised exercise with a social component is best for improving depression and anxiety. The social aspect and the accountability may help keep people motivated.

Clinicians should keep this in mind, offering referrals to specific programs – such as aerobic fitness classes or supervised walking and running programs – rather than general advice.

The findings also suggest this kind of exercise can be particularly effective when targeted to depression in younger adults and women who’ve recently given birth.

The takeaway

For people who are hesitant about medication, or facing long waits for therapy, supervised group exercise may be an effective alternative. It’s evidence-based, and you can start any time.

But it’s still best to get advice from a professional. If you have anxiety or depression symptoms, you should talk to your GP or psychologist. They can advise where exercise fits in your treatment plan, potentially alongside therapy and/or medication.

Neil Munro, PhD Candidate in Psychology, James Cook University; James Dimmock, Professor in Psychology, James Cook University; Klaire Somoray, Lecturer in Pyschology, James Cook University, and Samantha Teague, Senior Research Fellow in Psychology, James Cook University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→February 05, 2026

Weight Loss Tips ...

In the era of commercialization, we find various weight loss pills, anti-cellulite products and expensive fitness gadgets popping up on the internet and television screens, but these can only cause frustration and may prove detrimental to our health. Natural herbal remedies are safe and promising in reducing weight.

Eat a Balanced Diet

A balanced diet and any form of exercise plays a vital role in reducing as well as maintaining a normal weight. One should eat a diet good in green vegetables and fresh fruits. Some of the fat burning spices such as black pepper, long pepper, mustard, ginger, cinnamon and cayenne should be added to the meals or used in preparations.

Fish like tuna & salmonare high in Lectin, a protein, which helps improve metabolism and aids fat loss. Reduce the intake of salt & carbohydrate rich, high calorie foods (eg. rice, potatoes). Having vegetable soup or eating papaya at dinner time is helpful in reducing weight. Eating a cabbage salad also helps reduce weight as tartaric acid, an ingredient in the vegetable is known to inhibit conversion of dietary sugar to fat.

Follow any Form of Exercise Regularly

Along with diet, regular exercise is quite beneficial. Brisk walk, skipping a rope, jogging, aerobics, yoga and pranayam (yogic breathing exercises) are among few exercises that can be of help to attain a healthy weight. Also, one should eat slowly as it satisfies hunger with less food, thereby reducing calorie intake. Drink plenty of water (3-4 litres/ day) as it has no calories and reduces hunger.

Herbal Remedies for Weight Loss

Along with a balanced diet and regular exercise regime, do try some of these natural herbal remedies for controlling weight in a healthy manner, that too, without any side effects.

• Squeeze a lemon in a glass of bitter gourd juice and have it every morning.
• Boil about 10 gm of triphala (a combination of equal amount of Amla, Harra & Beheda powder in a glass of water for 10 minutes. Consume it warm in the morning.
• Consuming 2 cups of Green tea is also believed to shed excess fat.
• To keep a check on weight, soak a few leaves of Indian plum/ Jamun overnight. Discard the leaves & drink water in the morning on an empty stomach.
• Take ½ tsp of guggal powder, a tsp of ginger rhizome powder and mix in honey to make it into a paste. Administer it once a day to lose weight.
• Mix in a glass of lukewarm water, a tsp of honey with ½ tsp lemon juice. Drink it every morning and evening to lose weight.
• Pound a ginger rhizome & boil the same in water. Add to it, ½ tsp lemon juice and 1/4th tsp black pepper powder. Have it when hot.
• Having a tomato or two in morning is said to be beneficial in reducing weight.
• Remember Folks, losing weight isn't a mysterious process… it’s a matter of burning more calories than we eat! So get going! All the best! The Slimming Furnace: Best Weight Loss Tips Ever!

Read More........→January 06, 2026

Exercising in mid and later life can reduce dementia risk – new study

Centre for Ageing Better/Unsplash Joyce Siette, Western Sydney University

For years, scientists have known that moving our bodies can sharpen our minds. Physical activity boosts blood flow to the brain, enhances neuroplasticity and reduces chronic inflammation. These processes are believed to protect against cognitive decline, including dementia.

Yet despite decades of research, major questions have remained unresolved.

Does exercising at any age help reduce your risk of dementia? Or only when you’re young? And what if you have a higher genetic risk – can exercising still make a difference?

New research from the long-running Framingham Heart Study in the United States, published today, offers some of the clearest answers to date. Their findings support what many clinicians already tell patients: exercise helps.

But the study also offers new insight into the potentially protective effect of staying active at the age of 45 and over – even for those with a certain genetic predisposition to dementia.

What did the study examine?

The new research draws on data from 4,290 participants enrolled in the Framingham Heart Study Offspring cohort. This study began in 1948, when researchers recruited more than 5,000 adults aged 30 and over from the town of Framingham, Massachusetts, to investigate long-term risk factors for cardiovascular disease.

In 1971, a second generation (more than 5,000 adult children of the original cohort, and their spouses) were enrolled, forming the Offspring cohort. This generation then had regular health and medical assessments every four to eight years.

In the new study, participants self-reported their physical activity. This included incidental activity such as climbing stairs as well as vigorous exercise.

Participants first reported these activities in 1971, and then again over several decades. Based on the age at which each participant was first evaluated, they were grouped into three categories:

• young adulthood (26–44 years): assessed in the late 1970s

• midlife (45–64 years): assessed during the late 1980s and 1990s

• older adulthood (65 years and over): assessed in the late 1990s and early 2000s.

To examine how physical activity influences dementia risk, the researchers looked at how many people developed dementia in each age group and at what age they were diagnosed.

Then they considered physical activity patterns within age groups (low, moderate, high) to see if there was any link between how much exercise people did and whether they developed dementia.

They also looked at who had a known genetic risk factor for Alzheimer’s disease, the APOE ε4 allele.

Research has long shown moving our bodies can sharpen our minds. Jonathan Borba/Unsplash

What did they find?

Over the follow-up period, 13.2% (567) of the 4,290 participants developed dementia, mostly in the older age group.

This is quite high compared with other long-term longitudinal dementia studies and with Australian rates (one in 12 or 8.3% Australians over 65 currently have dementia).

When researchers examined physical activity levels, the pattern was striking. Those with the highest levels of activity in midlife and later life were 41–45% less likely to develop dementia than those who had the lowest levels of activity.

This was the case even after adjusting for demographic factors that increase dementia risk (such as age and education) and other chronic health factors (such as high blood pressure and diabetes).

Interestingly, being physically active during early adulthood did not influence dementia risk.

A key innovation of this study was its examination of the genetic risk factor, the APOE ε4 allele. This analysis suggests something new:

• in midlife, higher physical activity lowered dementia risk only in people who didn’t carry this genetic predisposition

• but in later life, higher physical activity lowered dementia risk in both carriers and non-carriers.

This means for people genetically predisposed to dementia, staying active later in life may still offer meaningful protection.

How significant are these results?

The findings largely reinforce what scientists already know: exercise is good for the brain.

What sets this study apart is its large sample, multi-decade follow-up, and its genetic analysis across different life periods.

The suggestion that midlife activity benefits some individuals differently depending on their genetic risk, while late-life activity benefits nearly everyone, may also add a new layer to public health messaging.

But there were some limitations

Physical activity was largely self-reported in this study, so there is a possibility of recall bias. We also do not know what type of exercise brings the best benefits.

Dementia cases in the youngest age group were rather rare too, so the small sample limits how definitively we can make conclusions about early adulthood.

The cohort is also predominantly of European ancestry and share environmental factors as they come from the same town, so this limits how much we can generalise the findings to more diverse populations.

This is particularly important given global inequities in dementia risk and diagnosis. Knowledge about dementia and risk factors also remains low in ethnically diverse groups, where it is often still seen as a “normal” part of ageing.

What does this mean for us?

The takeaway is refreshingly simple though: move more, at any age. At this stage we know there are more benefits than harm.

Joyce Siette, Associate Professor | Deputy Director, The MARCS Institute for Brain, Behaviour and Development, Western Sydney University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→November 24, 2025

Is it healthier to only eat until you’re 80% full? The Japanese philosophy of hara hachi bu

Aisling Pigott, Cardiff Metropolitan University

Some of the world’s healthiest and longest-living people follow the practice of hara hachi bu — an eating philosophy rooted in moderation. This practice comes from a Japanese Confucian teaching which instructs people to only eat until they’re around 80% full.

More recently, it’s been gaining attention as a strategy for weight loss. But while hara hachi bu might emphasise eating in moderation and stopping before you’re full, it shouldn’t really be as seen as a method of dietary restriction. Rather, it represents a way of eating that can help us learn to have awareness and gratitude while slowing down at mealtimes.

Research on hara hachi bu is limited. Previous studies have evaluated the overall dietary patterns of those living in regions where this eating philosophy is more commonplace, not the “80% rule” in isolation.

However, the available evidence does suggest hara hachi bu can reduce total daily calorie intake. It’s also associated with lower long-term weight gain and lower average body mass index (BMI). The practice also aligns with healthier meal-pattern choices in men, with participants choosing to eat more vegetables at mealtimes and fewer grains when following hara hachi bu.

Hara hachi bu also shares many similar principles with the concepts of mindful eating or intuitive eating. These non-diet, awareness-based approaches encourage a stronger connection with internal hunger and satiety cues. Research shows both approaches can also help reduce emotional eating and enhance overall diet quality.

Hara hachi bu may also have many advantages that go beyond losing weight.

For instance, hara hachi bu‘s focus on awareness and eating intuitively may offer a gentle and sustainable way of supporting long-term health changes. Sustainable health changes are far easier to maintain in the long-term. This may improve health and prevent weight regain, which can be a risk for those who lose weight through traditional diet approaches.

The ethos of hara hachi bu also makes perfect sense in the context of modern life and may help us develop a better relationship with the food we eat.

Evidence suggests that around 70% of adults and children use digital devices while eating. This behaviour has been linked to higher calorie intake, lower fruit and vegetable intake and a greater incidence of disordered eating behaviours including restriction, binge eating and overeating.

As a dietitian, I see it all the time. We put food on a pedestal, obsess over it, talk about it, post about it – but so often, we don’t actually enjoy it. We’ve lost that sense of connection and appreciation.

Being more aware of the food we eat and taking time to taste, enjoy and truly experience it as hara hachi bu emphasises, can allow us to reconnect with our bodies, support digestion and make more nourishing food choices.

Trying hara hachi bu

For those who might want to give hara hachi bu or taking a more mindful and intuitive approach to improve their relationship with food, here are a few tips to try:

1. Check in with your body before eating

Ask yourself: Am I truly hungry? And if so, what kind of hunger is it — physical, emotional, or just habitual? If you’re physically hungry, denying yourself may only lead to stronger cravings or overeating later. But if you’re feeling bored, tired, or stressed, take a moment to pause. Giving yourself space to reflect can help prevent food from becoming a default coping mechanism.

2. Eat without distractions

Step away from screens and give your meal your full attention. Screens often serve as a distraction from our fullness cues, which can contribute to overeating.

3. Slow down and savour each bite

Eating should be a sensory and satisfying experience. Slowing down allows us to know when we’re satiated and should stop eating.

4. Aim to feel comfortably full, not stuffed

If we think of being hungry as a one and being so full you need to lie down as a ten, then eating until you’re around “80% full” means you should feel comfortably satisfied rather than stuffed. Eating slowly and being attuned to your body’s signals will help you achieve this.

5. Share meals when you can

Connection and conversation are part of what makes food meaningful. Connection at meal times is uniquely human and a key to longevity.

6. Aim for nourishment

Ensure your meals are rich in vitamins, minerals, fibre and energy.

7. Practice self-compassion

There’s no need to eat “perfectly”. The point of hara hachi bu is about being aware of your body – not about feeling guilty over what you’re eating.

Importantly, hara hachi bu is not meant to be a restrictive eating approach. It promotes moderation and eating in tune with your body – not “eating less”.

When viewed as a means of losing weight, it risks triggering a harmful cycle of restriction, dysregulation and overeating – the very opposite of the balanced, intuitive ethos it’s meant to embody. Focusing solely on eating less also distracts from more important aspects of nutrition – such as dietary quality and eating essential nutrients.

This practice also may not suit everyone. Athletes, children, older adults and those living with illness often have higher or more specific nutritional needs so this eating pattern may not be suitable for these groups.

While often reduced to a simple “80% full” guideline, hara hachi bu reflects a much broader principle of mindful moderation. At its core, it’s about tuning into the body, honouring hunger without overindulgence and appreciating food as fuel — a timeless habit worth adopting.

Aisling Pigott, Lecturer, Dietetics, Cardiff Metropolitan University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→November 03, 2025

Some US protein powders contain high levels of lead. Can I tell if mine is safe?

Evangeline Mantzioris, University of South Australia

This week, the United States non-profit Consumer Reports released its investigation testing 23 protein powders and ready-to-drink shakes from popular brands to see if they contained heavy metals.

More than two-thirds of the products contained more lead in a recommended serving size serving than the Californian guidlines recommend in a day: 0.5 micrograms (mcg or µg).

Protein powders and shakes are most commonly used to build muscle. But some people may use it in a weight-loss program as a meal replacement, or to gain back weight lost after an illness or injury.

Some products Consumer Reports tested were plant-based, some were labelled as organic and some used animal and dairy-based protein. Only one product didn’t contain detectable levels of lead.

So what does this mean for people who use protein powder? And what’s the situation in Australia?

Lead has been found in protein powder before

Consumer Reports found lead levels increased since its last report in 2010. One product contained twice as much lead per serving than the worst performer in 2010.

A separate investigation in 2018 which analysed 130 protein powders available on Amazon found 70% had heavy metals in them.

Another analysis of 36 protein powders in 2021 found lead levels ranged from 0.8-88.4 mcg per kilogram of product. Consuming a single 20 gram serve a day, would mean a range of intake of 0.016 mcg to 1.77 mcg.

How does lead get into these products?

Lead comes from both natural sources (such as volcanic activity and chemical weathering of rocks) and human-made sources (such as leaded petrol, industrial processes and paint). This results in crops absorbing lead and the metal entering the food and water supply.

In US government testing from 2014 to 2016, 27% of all food samples (2,923) had lead detected in them.

In Australia, testing in 2019 found that of the 508 food samples, 15% had detectable levels of lead. Food Standards Australia New Zealand (FSANZ) modelling suggests this would result in an average lead intake of 0.018–0.16 mcg per kg a day across different age groups. For a 70kg person, this would range from 1.26 to 11.2 mcg per day from food and drinks.

Lead can also be inhaled as dust from industrial processes such as mining smelters or by inhaling (or licking) fragments of lead-rich paint when handling old lead toys or other lead equipment, or from consuming or coming into contact with contaminated water or soil.

How can lead affect your health?

Lead provides no health benefits. It’s harmful to the body and can damage nearly every organ system.

Its greatest impact is on the brain and nervous system. For children, this can lead to impaired cognitive and physical development, learning disabilities and behavioural problems.

With high levels of lead exposure, adults are at increased risk of anaemia, joint pain, kidney damage and nerve damage leading to tingling, numbness and muscle weakness.

During pregnancy, lead can be transmitted to the fetus, leading to complications such as premature birth, low birth weight and developmental issues in the baby. It’s also a concern for breastfeeding mothers, as some lead can be transmitted through the breast milk.

Lead has also been listed as a possible carcinogen, or cause of cancer, by International Agency for Research on Cancer.

As levels increase in the blood, health concerns grow. Very high levels in the blood (above 120 mcg per decilitre) can cause death.

What do other guidelines say is a safe level of lead?

Australia’s National Health and Medical Research Council (NHMRC) concludes there is no set safe level of lead in your diet. You should aim to consume as little as possible to avoid health impacts.

The NHRMC recommends blood levels, which take into account all exposures, should be below 5 mcg per decilitre of blood. (But Australia doesn’t have a daily limit.)

In 2022, the US Food and Drug Administration updated its maximum safe dietary lead levels to 2.2 mcg a day for children and 8.8 mcg a day for women of childbearing age. This is much higher than the Californian levels Consumer Reports used.

Using the FDA levels, all the products Consumer Reports tested could be consumed daily for adults – but this doesn’t account for exposure from other foods or the environment.

Should we be concerned in Australia?

Most of the products Consumer Reports tested are available for purchase online, and may possibly be available in stores.

There is no data on lead levels in protein powder sourced and manufactured in Australia.

So there is no way of knowing whether your protein supplement has lead in it, unless you get a chemical analysis done through an accredited laboratory as Consumer Reports did.

So should I limit my intake?

Probably, but not just because of concerns about lead.

We simply don’t know how much lead is in each scoop of protein powder, so it’s difficult to make recommendations about whether these products are safe to use daily. Levels will vary between products and even between containers. Occasional use is likely to be safe, but using it daily or more often could lead to unsafe intakes of lead.

It’s also important to remember that your blood levels will also be affected by environmental exposures and other foods.

But most of us don’t need extra protein, even if we’re training. Around 99% of Australians already meet their protein requirements.

It’s better to consume protein from whole foods, and you’ll get the benefits of other nutrients as well:

• dairy products also contain calcium and vitamin B12
• fermented dairy such as yoghurt and cheese also contains probiotics
• fish has omega-3 fats
• red meat contains iron and zinc
• lentils, beans and nuts give you antioxidants and fibre.

All these nutrients are equally important for our good health and are less likely to be concentrated sources of heavy metals such as lead.

Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→October 17, 2025

Your body can be a portable gym: how to ditch membership fees and expensive equipment

monika kabise JeCVBSpS xU unsplash. Monika Kabise/Unsplash Dan van den Hoek, University of the Sunshine Coast and Jackson Fyfe, Deakin University

You don’t need a gym membership, dumbbells, or expensive equipment to get stronger.

Since the beginning of time, we’ve had access to the one piece of equipment that is essential for strength training – our own bodies.

Strength training without the use of external forces and equipment is called “bodyweight training”.

From push-ups and squats to planks and chin-ups, bodyweight training has become one of the most popular ways to exercise because it can be done anywhere – and it’s free.

So, what is it, why does it work and how do you get started?

Lawrence Crayton/Unsplash

What is bodyweight training?

Bodyweight training simply means you use your own body weight as resistance, instead of external weights such as barbells and dumbbells.

Common exercises include push-ups, squats, lunges and sit-ups.

But bodyweight training can also use static holds that challenge your body without moving, like planks or yoga poses.

Bodyweight training can be used for any muscle group. Typically, we can break down the exercises by movement type and/or body region:

• upper body: push-ups, pull-ups, handstands
• lower body: squats, lunges, step-ups, glute bridges
• core: sit-ups, planks, mountain climbers
• whole body: burpees, bear crawls, jump squats.

Bodyweight training can also be done with equipment: calisthenics is a style of bodyweight training that uses bars, rings and outdoor gyms.

What are the main forms?

Types of bodyweight training include:

• calisthenics: often circuit-based (one exercise after another with minimal rest), dynamic and whole-body focused. Calisthenics is safe and effective for improving functional strength, power and speed, especially for older adults
• yoga: more static or flowing poses with an emphasis on flexibility and balance. Yoga is typically safe and effective for managing and preventing musculoskeletal injuries and supporting mental health
  
• Tai Chi: slower, more controlled movements, often with an emphasis on balance, posture and mindful movement
• suspension training: using straps or rings so your body can be supported in different positions while using gravity and your own bodyweight for resistance. This type or training is suitable for older adults through to competitive athletes
• resistance bands: although not strictly bodyweight only, resistance bands are a portable, low-cost alternative to traditional weights. They are safe and effective for improving strength, balance, speed and physical function.

What are the pros and cons?

There are various pros and cons to bodyweight exercises.

Pros:

• builds strength: a 2025 meta-analysis of 102 studies in 4,754 older adults (aged 70 on average) found bodyweight training led to substantial strength gains - which were no different from those with free weights or machines. These benefits aren’t just for older adults, though. Using resistance bands with your bodyweight workout can be as effective as traditional training methods across diverse populations
• boosts aerobic fitness: a 2021 study showed as little as 11 minutes of bodyweight exercises three times per week was effective for improving aerobic fitness
• accessible and free: bodyweight training avoids common barriers to exercise such as access to equipment and facilities, which means it can be done anywhere, without a gym membership
• promotes functional movement: exercises like squats and push-ups mimic everyday actions like rising from a chair or getting up from the floor.

Cons:

• difficulty progressing over time: typically, we can add weight to an exercise to increase difficulty. For bodyweight training, you need to be creative, such as slowing your tempo or progressing to unilateral (one-sided or single-limb) movements
• plateau risk: heavy external loads are more effective than bodyweight training for increasing maximal strength. This means if you stick to bodyweight training alone, your strength gains are more likely to plateau than if you use machines or free weights.

Tips for getting started (safely)

As with any form of exercise, it’s always best to speak to a medical professional before starting.

If you are ready to get going, here’s some tips:

• start small: pick simple moves to begin and progress them as you gain strength, confidence and experience
• focus on form: think quality over quantity. Completing movements with good control and body position is more important than how many you can do with poor control
• progress gradually: vary the number of sets or repetitions to make your exercise more challenging. You can progress the movements from easier (push-ups on your knees) to harder (decline push-ups) as you get stronger and need more of a challenge
• mix it up: use a variety of types of bodyweight training as well as targeting different muscle groups and movements
• seek guidance: reach out to your local exercise professionals or use apps like the Nike Training Club to help guide your planning and progress.
  

Bodyweight training means you don’t need expensive equipment to improve your health. Whether it’s squats in the park, push-ups at your children’s football game, or yoga at home, your body is a portable gym.

With consistency, creativity and time, bodyweight exercises can help you build strength and fitness.

Dan van den Hoek, Senior Lecturer, Clinical Exercise Physiology, University of the Sunshine Coast and Jackson Fyfe, Senior Lecturer, Strength and Conditioning Sciences, Deakin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→October 15, 2025

New Study of 10,000+ People Revealed Regular Physical Activity Is Linked to Larger Healthier Brains

– credit, Getty Images for Unsplash +

In a new study, scientists seeking to better understand how physical activity protects against neurodegenerative diseases like Alzheimer’s found it’s because exercise makes the brain larger.

2 to 3 days of moderate to vigorous physical activity was correlated to a significant increase in total brain matter and in specific regions like the temporal lobe and hippocampus.

To ensure the record is understood absolutely clearly—there’s no doubt that physical activity protects the brain from neurodegenerative diseases, including mild and severe cognitive impairment, Alzheimer’s, Parkinsons, and other forms of dementia.

The Canadian/American research team sought to better understand the mechanisms behind this effect.

Light physical activity, number of steps taken per day, and number of city blocks traversed per day, are all modalities that have been used to measure connections between physical activity and preventing these diseases, showing that even pedestrian, non-athletic, non-sportive activity can be neuroprotective in some cases.

One of the main culprits, in a positive sense, for this effect is brain-derived neurotrophic factor (BDNF). BDNF is released into the brain during periods of exercise where it lowers neuro-inflammation, improves synaptic connection, and performs other functions too numerous to list here.

The study benefitted from the use of a deep-learning neural network that allowed for multiple MRI scans of the same brain to be analyzed rapidly.

10,000 participants (and their brains) with an average age of 54, but ranging from 18 to 97, who were about half men and half women made up the study cohorts.

Exercise was self-reported—an inevitable flaw when conducting large population studies like this one. Participants were asked how many days of the week they engaged in 10 minutes or more of moderate or vigorous intensity exercise.

While previous studies quantified moderate and vigorous intensity through heartbeats per minute, this and other more modern studies simply define moderate as being engaged in physical activity and still being able to talk, but not being able to sing. Vigorous was defined as being in a state where only a few words could be spoken before pausing to breathe.

10,125 brain MRI scans were examined, and it was determined that a higher number of days of moderate to vigorous physical activity “predicted larger normalized brain volumes in multiple regions, including total gray matter volume, total white matter volume, hippocampus, frontal cortex, parietal lobes, and occipital lobe,” the authors wrote.

This was particularly true for the occipital lobe, parietal lobe, hippocampus, posterior cingulate, and temporal lobe, which all had correlative significance (also known as the p-value) of 6 or higher. A result of 6 or higher is typically when scientists begin to take notice of correlations—trained as they are to take them always with a grain of salt.

Brain matter and size are all predictors of better cognitive and neurological health as we age, while neurodegenerative diseases are often found in less-dense brains.

“The study included adults aged 18-97, showing it’s never too early or late to start,” wrote Chris Kresser, founder of the California Center for Functional Medicine, who was not involved in the study.

“While 75% of participants reported doing some regular physical activity, many didn’t meet standard exercise guidelines—yet still showed brain benefits. This adds to growing evidence that even modest physical activity can protect brain health.”

“Notably, moderate exercise appeared more beneficial than vigorous activity, suggesting you don’t need to be a super-athlete to reap the brain benefits,” he added. New Study of 10,000+ People Revealed Regular Physical Activity Is Linked to Larger Healthier Brains

Read More........→October 09, 2025

Junk food, low physical activity and low intake of fruits & vegetables leading risk factors for diabetes in India: ASSOCHAM

Choose a healthy track to manage diabetes.(photo: IANSLIFE)

New Delhi, (IANS) The Associated Chambers of Commerce and Industry of India (ASSOCHAM), the apex trade association of the country, as part of its 'Illness to Wellness' campaign and in the light of the forthcoming 'World Diabetes Day' on Saturday unveiled a report on the findings of a National Level Survey conducted on the state of Diabetes in India.

The release was followed by a webinar on "Diabetes Free India" organized with the objective of cascading awareness and disseminating wisdom on diabetes management and its prevention, which was attended by a panel of eminent experts and doctors from across the country.

The survey report entitled "Diabetes in India" was produced by ASSOCHAM and the Delhi-based think tank, Thought Arbitrage Research Institute (TARI). The survey was designed and conducted by IMRB-Kantar and covered 2,33,672 people and 673 public health offices in 21 state clusters covering appropriate regions and age segments.

The key findings of the survey relate to the burden of diabetes and its primary causes or risk factors which lead to its rise and increasing spread in the country. According to the report, the prevalence of diabetes cases in India almost doubled from 42.6 million cases in 2005 to 85.4 cases in 2019.

Globally, on the other hand, the prevalence of diabetes increased from 273.4 cases in 2005 to 460 million cases in 2019. Small wonder then that India has the dubious distinction of becoming the global hub for diabetes cases with prevalence of cases increasing from 15.6 per cent to 18.6 per cent cases in the same interval.

Globally, diabetes accounts for 70.9 million DALYs (Disability-Adjusted Life Years) and 36.7 YLDs (Years Lived with Disability) in 2019. In India, diabetes accounts for 12.8 million DALYs, 6.7 million YLDs and 0.3 million deaths during the same time-period.

In terms of risk factors for diabetes, dietary habits related to high intake of junk / fried foods, most common in younger people today, has highest relative risk of 47 per cent. The next highest risk factors as elicited by the survey report relate to low physical activity (38 per cent), low intake of fruits and vegetables (28 per cent), and other causes such as stress, pollution, and high consumption of alcohol and carbonated/ sugary drinks.

Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Over the time, uncontrolled diabetes leads to serious body's systems damage, especially the nerves and blood vessels. There are ample studies conducted by RSSDI (Research Society for the Study of Diabetes in India) which emphatically depict and highlights that diabetes is a major cause of blindness, kidney failure, heart attacks, stroke, and lower limb amputation.

The survey outlines the prevalence landscape of diabetes in that it accounts for 25 per cent of all NCDs in India at a rate of 2.9 percent. The disease incidence increases significantly in individuals above 35 years of age and affects men more than women.

The report also finds that about 16.8 per cent of the male adult population (15 years) and 14.6 per cent of the female adult population (15 years) on average are estimated to be diabetic. Prevalence of diabetes is highest in southern states including Puducherry, Kerala, Tamil Nadu, Andhra Pradesh and Telangana and lowest in Uttar Pradesh and Rajasthan.

In terms of sufferers seeking treatment for diabetes, the survey presented some important insights in this regard too. About 7 per cent of the respondents who were suffering from diabetes stated that they were not seeking any treatment at all. However, more than 56 per cent of the respondents stated that they are seeking treatment for more than one year, a fact testifying to the indisputable and inevitable morbidity of this disease.

Diabetes is proven through studies to be associated with a high risk of cardiac arrest and there have been substantial increases in new cases of diabetes during the Covid-19 pandemic due to various reasons. In the current situation, diabetes has become a serious health concern since large numbers of patients are already vulnerable to the coronavirus. Thus, diabetic patients affected by Covid-19 can cause a major health crisis. Reports show that large occurrence of diabetes makes it a serious comorbidity in Covid-19 patients. Diabetes also imposes a substantial burden on society in the form of higher medical costs, lost productivity, premature mortality, and intangible costs in the form of reduced quality of life.

Setting the tone for the panel discussion at the webinar, Anil Rajput, Chairperson, ASSOCHAM CSR Council, said: "This year marks the 100th anniversary of the discovery of insulin. It is, however, unfortunate that diabetes has been underrated as a global public health issue. This needs to be addressed on priority and we as a nation need to take urgent important steps to address this challenge. It is a fact that diabetes is one of the top three NCDs in India and with each year the burden of this disease is rising."

Dr. Banshi Saboo, President, Research Society for Study of Diabetes in India (RSSDI), said: "Diabetes prevention must be part of a larger national mission. Students should be taught 'Health Science' as a subject in schools which can help in preventing this disease and creating awareness about healthy lifestyles among our future generations. We must also change the age limit for the cyclical three-year testing protocol for sugar from 30 years presently to 25 years of age."

Dr. (Col.) Sudhir Tripathi, Chairperson and HOD, Endocrinology and Metabolism, Sir Ganga Ram Hospital New Delhi, said: "Diabetes can be prevented even at the pregnancy stage. Healthy mothers give birth to healthy children. We must also educate and inform people that this disease is reversible with healthy lifestyle and timely interventions. Babies who are healthier, not obese, have a far lesser risk of developing diabetes in adulthood. It is advised that we must now have a National Diabetes Month in November to spread awareness and access about diabetes amongst people."

Dr. Dinesh Agarwal, Senior Consultant Internist and Head of Department, Department of Medicine Marwari Hospitals, Vice Chairman, RSSDI Assam Chapter, said: "One of the key risk factors and causes of diabetes is stress and junk food. Even children undergo a huge amount of stress these days due to a highly competitive and strained environment. It is a fact that stress leads to hormonal changes which in turn can trigger diabetes in individuals. Add to this the fact that lack of exercise among both children and adults lead to an onset of the disease which could have easily avoided by following simple steps."

Dr. Rajesh Kesari, Founder and Director, Total Care Control, Delhi-NCR, said: "Diabetes free India is a dream for all of us. Diabetes, a chronic disease, has so many affected all of us either as families or as individuals. It is important to control this disease because not only does it cause many other diseases or co-morbidities and complications to take place, but also leads to a huge economic burden. The interesting aspect here is that 95 per cent of diabetes can be prevented, and it is important that we all work towards this."

The webinar was addressed by Shri Anil Rajput, Chairperson, ASSOCHAM CSR Council; Dr. Kaushik Dutta, Founder and Co-Director, Thought Arbitrage Research Institute (TARI), New Delhi and eminent doctors which included - Dr. Banshi Saboo, President, Research Society for Study of Diabetes in India (RSSDI), Dr. (Col.) Sudhir Tripathi, Chairperson and HOD, Endocrinology and Metabolism, Sir Ganga Ram Hospital New Delhi, Dr. Dinesh Agarwal, Senior Consultant Internist and Head of Department, Department of Medicine Marwari Hospitals, Vice Chairman, RSSDI Assam Chapter, and Dr. Rajesh Kesari, Founder and Director, Total Care Control, Delhi-NCR.

Disclaimer: This story is auto-generated from news agency feeds and has not been edited by The Morung Express.

Source: IANS

Assocham

Diabetes Junk food, low physical activity and low intake of fruits & vegetables leading risk factors for diabetes in India: ASSOCHAM | MorungExpress | morungexpress.com

Read More........→September 22, 2025

7,000 daily steps can cut your risk of cancer, depression, death: The Lancet

IANS Photo

New Delhi, (IANS) Just 7,000 daily steps can be key to reducing your risk of developing a range of chronic diseases like cancer, diabetes, and cognitive issues like depression, dementia, as well as death, according to a new study published in the journal The Lancet Public Health on Thursday.

The comprehensive review, including 57 studies, analysed data from over 160,000 adults, and found that walking approximately 7,000 steps per day is associated with reductions in the risk of several serious health outcomes.

The 7,000 steps aided in reducing the risk of cardiovascular disease (by 25 per cent), cancer (by 6 per cent), type 2 diabetes (by 14 per cent), dementia (by 38 per cent), depression (by 22 per cent), and falls (by 28 per cent). The all-cause mortality was cut down by nearly 50 per cent.

Notably, while the current unofficial target of 10,000 steps per day, the study highlighted that 7,000 steps daily may be more realistic, particularly for less active people.

“Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some,” said corresponding author Prof Ding Ding, from The Charles Perkins Centre, at The University of Sydney in Australia.

The study also revealed that even modest step counts (around 4,000 steps per day) are linked to better health compared to very low activity (around 2,000 steps per day).

For some conditions, such as heart disease, health benefits continued to increase beyond 7,000 steps, but for most conditions, the benefits tended to level off.

However, the team also acknowledged limitations, such as the small number of studies available, particularly for cancer and dementia, and a lack of age-specific analysis and biases at the individual study level.

Yet, the findings underscore the value of using daily step counts as a straightforward way to measure physical activity, the researchers said.They suggest these results could help shape future public health guidelines and recommendations, encouraging more people to track their steps as a practical way to improve their health. 7,000 daily steps can cut your risk of cancer, depression, death: The Lancet | MorungExpress | morungexpress.com

Read More........→September 05, 2025

Teen Who Was Told He'd Never Walk with Cerebral Palsy Just Took 1st Place in Bodybuilding Competition

Instagram – @hunter_moore_123

Hunter Moore is just like any other teen athlete. He loves to play sports, made the varsity team, and doesn’t mind throwing up a few gym selfies on his Instagram.

“It’s all genetics, bro,” he says laughingly while pumping his nearly 20-inch bicep. The genetics, in Moore’s case, is Dystonic Cerebral Palsy from a stroke he suffered as an infant that left him partially paralyzed on his left side.

In this case, the genetics are the obstacle to overcome, not the immutable advantage some athletes enjoy. Yet Moore was born into a military family, and so received an upbringing full of dictates to never give up, to prove them all wrong, and it drove Hunter to spend most of his childhood building a body that was capable of the rigors of athletics.

For 7 years he always made his schools’ soccer teams, and now plays as the long snapper for his junior varsity football team, while regularly posting pretty impressive weightlifting numbers that even a non-paralyzed person could feel safe bragging about.

Even though he can’t use his left arm for isolated lifts, he still tries to incorporate it as often as possible for the sake of symmetry—one of bodybuilding’s most important judging criteria. He’ll lock his left arm around a bar, and pry it away from where it usually sits tucked up into his armpit. Like this, he can do a squat or a deadlift.

By the time he competed last summer in the Professional Natural Bodybuilding Association, he was pressing 120 lbs. with one arm, and deadlifting 405. He took first place in his category in Dallas, Texas, and competed again in November in Las Vegas to win first place in the professional class for Men’s Disabled Standing.

In an interview, Moore described posing on stage as “one of the scariest things that I have ever attempted,” but the whistles and cheers he received were a tangible reward for an amount of hard work that the majority of people, disabled or not, cannot manage.

“I will define myself and not let cerebral palsy or anyone else define me,” he told Joker Magazine, adding that he plans to go to university to study marine biology and hopes to also pursue motivational speaking. Teen Who Was Told He'd Never Walk with Cerebral Palsy Just Took 1st Place in Bodybuilding Competition

Read More........→July 30, 2025

Walking Slightly Faster Can Help Seniors Stay Active Longer – Plus an Easy Way to Measure Steps Per Minute

Richard Sagredo

Walking just slightly faster helps older people stay active for longer, and stave off frailty.

Taking just 14 steps per minute more than their usual pace led to “meaningful” improvements in physical well-being for seniors who were frail or at risk of becoming frail, according to new findings.

The research team explained that frailty is a medically defined condition in older people that increases vulnerability to everyday stresses, leading to a higher risk of falls, hospitalization, and loss of independence.

Warning signs of frailty include 1) unintentional weight loss, 2) moving slowly, 3) feeling weak, 4) persistent tiredness and 5) low levels of physical activity.

Because most of these signs have a direct link to how active someone is, scientists say walking is a particularly effective way for older people to improve their overall health and quality of life, and maintain their independence longer.

But the question had remained until now: how fast do they need to walk to see real benefits.

Traditionally, the “talk test” has been used to guide walking intensity where people are encouraged to walk at a pace that makes it difficult to sing but still allows for comfortable conversation. But this method is subjective and difficult to apply consistently.

The new study, led by scientists at the University of Chicago Medicine, found that cadence—the number of steps per minute—may be the key, and the researchers developed a smartphone app designed to accurately measure walking pace, making it easier to integrate the beneficial practice into daily life.

Anesthesiologist Dr. Daniel Rubin became interested in walking cadence during his clinical experience evaluating older patients preparing for surgery, because they have a higher risk of complications associated with surgery.

“Traditionally, surgical teams have relied on physical function questionnaires to risk-stratify patients, but I thought there must be a way to develop more objective metrics,” he said in a media release.

Dr. Rubin and his colleagues studied older adults classified as either frail or pre-frail. The participants with an average age of 69 were enrolled in structured walking programs within their retirement communities, guided and assessed by clinical research staff. Cadence was measured by a device fitted to their thigh.

One group was encouraged to walk “as fast as safely possible” while another group walked at their usual comfortable pace. The results, published in the journal PLOS One, showed “clear” benefits.

Shoot for 100 steps per minute

Those who increased their cadence to around 100 steps per minute—14 steps per minute above their usual pace—experienced “substantial” improvements in their functional capacity (demonstrated by their ability to walk longer distances in a standardized test).

SWNS

“People who haven’t experienced frailty can’t imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they’re out,” Rubin said.

Building on those findings, Rubin’s team created a smartphone app, called Walk Test, which they designed specifically for measuring walking cadence accurately because they didn’t necessarily trust the built-in trackers in smartphones.

The app, which is not yet available publicly, uses a novel open-source method to analyze the data measured by the phone. Validation testing showed the app counts steps-per-minute with “exceptional” accuracy, closely matching specialized, research-grade accelerometers.

But right now, people can easily maintain the beneficial cadence of 100 steps per minute by using a metronome app—or simply play an audio of a metronome at 100 beats per minute.“Even casual walking had positive effects on our study participants, but for those who are able, increasing their walking pace judiciously can yield even greater results.” Walking Slightly Faster Can Help Seniors Stay Active Longer – Plus an Easy Way to Measure Steps Per Minute

Read More........→July 22, 2025