News.Life

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

Many common cooking oils found on store shelves are derived from seeds like corn and sunflowers, which tend to be high in omega-6 fatty acids yet deficient in omega-3s. This discrepancy often causes an unbalanced omega-6 to omega-3 ratio. For instance, corn oil typically exceeds a 20:1 ratio, whereas sunflower oil may reach approximately 40:1. A more ideal range would be between 1:1 and 4:1 for better overall health.
Omega-6 fatty acids significantly contribute to immune functionality by initiating inflammation when responding to injuries or infections. This reaction helps draw necessary immune cells to the damaged site, crucial for recovery and protection against pathogens.
Conversely, omega-3 fatty acids become critical post-immune response to counteract lingering inflammation triggered by excess omega-6 levels, thereby averting persistent inflammation issues. Maintaining equilibrium through adequate consumption allows these nutrients to work together effectively within the immune system without fostering long-term inflammations.
Nonetheless, consuming too much omega-6 might result in elevated production of pro-inflammatory agents beyond what omega-3s alone could manage. Consequently, this heightened state increases susceptibility towards various conditions including autoimmunity, heart ailments, insulin insensitivity, along with several metabolic dysfunctions.
While lowering omega-6 ingestion appears advantageous, entirely cutting out plant-based oils isn’t necessarily required; they remain integral for sustaining effective immunity. Insufficient amounts of omega-6 can compromise one’s capability to combat illnesses adequately. Therefore, striking the right balance remains paramount—ensuring appropriate quantities of both types of fats enter your diet regularly.
To keep utilizing popular vegetable oils safely during meal preparation, tracking usage limits becomes imperative so total daily intakes do not exceed safe thresholds set forth. Although switching options such as animal fat sources offer alternative solutions here, each comes with its own limitations regarding suitability.
Rather than removing all forms of seed-derived products outright, emphasizing moderation alongside integrating foodstuffs abundant in omega-3 enhances stability across bodily processes involved in managing normal versus pathological states associated with inflammation. Striving toward intelligent use practices should always guide consumer choices moving forward.
Rebecca Waitanjiji serves currently as faculty member specializing in medical biochemistry at Kirinya University College.
Contact information: waithanji.b@gmail.com
Provided courtesy of Syndigate.info
Syndigate.info
).

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

소유의 다이어트 비밀: 프로 닷터가 털어놓은 실패의 네 가지 이유

Unknown diet and nutrition, health & fitness, health and exercise, korean, nutrition

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 유튜브 〈소유기〉
 
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 유튜브 〈소유기〉
 
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 1. 금식 시간 지키기 실패
 
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 유튜브 〈소유기〉
 
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 소유는 새해부터 다이어트에 돌입했지만 예상대로 결과가 나오지 않았습니다. 그녀는 한 달 동안 '타임스탬프' 앱을 통해 기록된 식사와 운동 사진들을 토대로 분석하여 실패 이유를 4가지 발견했습니다. 먼저, 두 번째 시도에서는 공복 시간을 제때 유지하지 못했다고 합니다. 과거에는 오전 3시에서 오후 5시 사이에 15~17시간 동안 금식하는 방식을 써서 성공적이었으나 이번에는 아침과 점심 간격이 좁아져서 저녁 이후 다음날 아침까지 겨우 12시간 가량만 공복 상태였기 때문에 intermittent fasting(간헐적 단식)의 효율성을 발휘하기 어려웠던 것입니다.
 


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 2. 식단 시간 실패
 
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 유튜브 〈소유기〉
 
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 키토제닉 다이어트에서 이전에는 한 달 동안 8킬로그램까지 감량했었다. 그러나 이번에는 체중감소 속도가 예상보다 느리다. 다이어터로서 기본 중 기본은 정해진 식단을 따르는 것이다. 하지만 최근 자주 있는 회의들과 미팅 탓에 제때 섭취해야 하는 식사 조건들을 맞추기가 쉽지 않았다. 낮아진 탄수화물과 높아진 지방 소비 패턴에도 불구하고 당분 함유 간식들이 문제가 되기도 했다. '하루라도 금세 해결하자'라는 마음가는 순간부터 이미 다이어트 계획은 조금씩 벗어나게 된다.
 


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 3. 수면 부족
 
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 다이어트의 주범은 바로 스트레스이다! 최근 한달 동안의 식단을 살펴본 결과 이상하게도 붉은색 음식물이 많이 보였다. 그 이유는 충분한 잠을 못 자서 그런 것 같다. 밥맛조차 나지 않아 식사를 하지 않고, 그러다 다음에는 과식하는 일들이 반복되었다. 치킨과 오징어 볶음 같은 매운 요리를 먹으면 좋아질 줄 알았는데, 실제로는 당분 함유량 많은 양념 때문인지 효과가 없었다. 말그대로 "태만했던" 것이다.
 


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 4. 운동 조절 실패
 
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 소유가 발견한 유산소 인터발 프로그램은 2분 동안 뛰고 2분간 산책하는 것이었다. 그러나 적합한 페이스를 찾아내는데 오랜 기간이 소요되었다. 무작정 중량 중심의 트레이닝만 한 것 역시 실패 요인이었다. 체중 감소에는 유산소 활동이 필수적이다.
 


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 + 그러나 실패가 아니다
 
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 작년 케토 식단 효과로 큰 변환이 있었지만, 그 이유는 발목 부상을 입어서 강도 있는 근력 운동을 못했기 때문입니다. 이때 지방뿐만 아니라 근육 역시 줄었습니다. 그러나 현재 춤 연습에 나선 소유에게 있어 "통통한" 엉덩이는 유지해야 하는 목표였기에, 이번 다이어트 결과는 완전히 잘못된 것은 아닙니다. 특히 2021년 주목받았던 '성장 후ダイエット' 때와 비교하면 더욱 명확합니다. 당시에는 3주의 단기간 다이어트 이후 근육량이 22.8kg이고 체지방은 19.5kg 였으나, 지금 상태에서는 근육량이 25.5kg이며 체지방은 16.5kg입니다. 실제 체중 감소보다 더 중요하게 여겨지는 것이 바로 근육 및 건강 상태입니다.
 


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소유의 다이어트 비밀: 프로 닷터가 털어놓은 실패의 네 가지 이유

Unknown diet and nutrition, health & fitness, health and exercise, korean, nutrition

유튜브 〈소유기〉 유튜브 〈소유기〉 1. 금식 시간 지키기 실패 유튜브 〈소유기〉 유튜브 〈소유기〉 소유는 새해부터 다이어트에 돌입했지만 예상대로 결과가 …

The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

Unknown exercise, health, health and exercise, health benefits, health tips

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further down the road?


 The chilly and gloomy weather significantly reduces the attractiveness of exercising during this season; nonetheless, light activities done frequently can greatly benefit our well-being.


 So, what are the
 health risks
 Of spending too much time seated? How frequently should we move around?
 bodies
 ?


 
 What indications could suggest you're spending too much time seated?
 


 "Indicators that we may be spending too much time seated could encompass joint discomfort and rigidity, notably in the back and neck regions, along with muscle soreness and tension, specifically in the shoulder area, behind the knees, and across the frontal hip muscles," explains Laura Mould, who leads as a physiotherapist.
 Nuffield Health Leeds Hospital
 Low energy levels, feelings of tiredness, and trouble focusing may also stem from lack of activity.

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 Spending extended periods seated might worsen the symptoms of pre-existing health issues as well.


 "People who have chronic ailments like arthritis, respiratory issues, or circulatory problems may discover that sitting exacerbates their symptoms, including joint stiffness, shortness of breath, and swollen legs," explains Mould.


 
 How does sitting down too much impact our bones and muscles?
 


 
 Bones
 


 “Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fracture,” says Clara Kervyn, physiotherapist from the joint and muscle care specialists
 Deep Heat and Deep Freeze
 . “Sitting puts significant stress on the spine and can lead to compression of the discs in the spine.


 Problems with the spine can lead to considerable discomfort and potentially result in loss of mobility.


 Leading a inactive lifestyle can similarly adversely affect our posture.


 When we take a seat, we frequently adopt poor posture by slouching," notes Kervyn. "Ensure you maintain proper form: avoid slouching, keep your back straight, feet firmly planted on the ground, and position your screen at eye level.


 
 Muscles
 


 Sitting for extended periods can lead to weakening and atrophy of the major muscle groups in your thighs and buttocks," cautions Kervyn. "Such muscles play a crucial role in activities like walking, maintaining balance, and overall stability.
 body
 .


 “Sitting can also tighten hip flexors, which can lead to problems with your hip joints.”


 
 Is it OK to sit down more as we age?
 

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 Moving your body regularly during retirement can help keep you healthy, mobile and independent.


 Kervyn points out that muscle mass declines more rapidly with aging, particularly when compounded by prolonged periods of sedentary behavior, which can result in sarcopenia. "In time, older individuals might struggle with basic tasks like rising from a bed or chair, possibly necessitating care assistance at an earlier stage," he adds.


 
 What is the recommended frequency for moving our bodies during the day?
 


 "Small amounts frequently are crucial if you maintain a sedentary lifestyle or tend to stay seated at your desk," notes Laura Stocks, who serves as the physiotherapy quality lead.
 Nuffield Health
 Standing up from your chair and strolling about can significantly aid in alleviating stiff joints and tense muscles.


 “Movement is key to musculoskeletal health and it is very important we exercise to maintain this part of health as we age.”


 
 Below are 3 mild exercises you can perform throughout the day...
 


 
 1. Ankle rotations
 


 "Sit down, raise your feet off the floor, and make circular movements with your ankles in the same direction for five rotations clockwise and then repeat counterclockwise," explains Olly Banks, a personal trainer at
 Fitness First
 Perform this action three times.


 This workout aids in boosting blood circulation in your calves and feet, stopping stiffness and enhancing overall flow.


 
 2. Leg extensions
 


 “Stretch one leg outward in front of you and point your toes, then lower it back down," explains Banks. "Do the same with the opposite leg and continue alternating several times.”


 Extending your legs is an easy exercise that can help avoid bothersome stiffness in your limbs, especially after prolonged sitting.


 
 3. Fast feet
 


 “Lift your heels off the floor so you’re on the balls of your feet, then quickly alternate between tapping your heels up and down, like you’re running on the spot,” says Banks. “Do this for 10 seconds before resting for 5 seconds and repeating 10 times.


 This swift motion aids in engaging your calf muscles and propelling blood upwards toward your heart, enhancing your circulatory system.


 The Independent has consistently maintained a worldwide viewpoint. Rooted in strong foundations of exceptional international journalism and analysis, The Independent now boasts a scope that seemed unimaginable upon its launch as a newcomer in the UK media landscape. In this era following the conclusion of the Second World War, for the first time globally, principles like diversity, rationality, progressivism, humanism, and globalization—the core beliefs of The Independent—are facing challenges. Nonetheless, we at The Independent keep expanding our influence.

The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

Unknown exercise, health, health and exercise, health benefits, health tips

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further d…

12ecrets for a Healthier Sleep in Korean

Unknown health, health and exercise, healthy living, medicine and healthcare, nutrition

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 '잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는 그의 첫번째 저술 "왜 우리가 잠들어야 하는지"를 통해 일상생활의 세 분의 일을 차지하며 평균적으로 한 사람이 살아가는 기간 중 세 부분 이상을 차지하는 수면 시간을 최적화하기 위한 십ニ 개의 팁들을 제공하였습니다. 이 정보들은 핵심 사항을 간략히 정리하여 소개되었습니다.


 첫째로, 규칙적인 수면 습관을 가지세요. 하루 중 특정 시간에 항상 자고 일어나야 합니다. 그는 "알람으로 기상하는 것처럼 취침 시간도 정해진 시각에 맞추자는 제안"을 했습니다.


 두 번째로, 운동은 좋은 활동이긴 하지만 너무 밤늦게 하지 않는 것이 좋습니다. 일상적으로 하루 최소 30분의 운동을 추천합니다. 그러나 취침 시간 두 시간 전까진 어떤 형태의 운동이라도 완료해야 숙면에 도움 된다고 강조했습니다.


 세 번째로, 카페인과 니코틴의 섭취를 줄여야 합니다. 커피와 콜라, 일부 종류의 차 그리고 초콜릿에는 신경을 곤두서게 하는 성분이 포함되어 있습니다. 이들 물질은 체내에서 완전히 제거되는데 최대 8시간이 소요될 수 있으므로 오후 늦게 마신 커피는 밤잠을 방해할 가능성이 큽니다. 또한 흡연자들은 얕고 불규칙한 잠을 잘기 쉽습니다. 니코틴 부족으로 인해 조기에 기상하는 경향이 있어 아침에도 충분히 쉰 것처럼 느껴지지 않을 것입니다.


 네, 취침 시간 직전까지 주류를 섭취하지 않는 것이 좋습니다. 술은 스트레스 해소에 도움이 되지만 과하게 마신다면 REM 수면 단계가 줄고 얕은 잠을 잘게 됩니다. 만일 익사하는 경우 수면 중인 호흡 패턴도 영향을 받으며, 알코올의 효과가 없어질 때 식밤에 일찍 눈뜰 수도 있습니다.


 다섯, 밤에는 음식을 많이 먹지 말라. 가벼운 간식은 괜찮지만 많은 음식은 소화불량을 일으켜 잠을 방해할 수 있다. 밤에 음료를 너무 마시면 소변이 마려워 자주 깰 수도 있다.


 여섯, 잠들지 못하게 하는 의약품이나 안정제를 멀리하세요. 심장 질환 치료나 고혈압 관리를 위한 약물뿐만 아니라 천식에 사용되는 의약품 및 기침이나 감기 증상을 완화시키는 처방되지 않은 약 또는 허브류도 충분히 자고 있는 것을 방해할 수 있습니다. 자신이 복용하는 어떤 약이라도 불면의 원인이 될 수 있으므로 이를 확인하고 의사와 상담하여 복용 시점을 조절하시는 게 바람직합니다.


 일곱, 오후 3시가 지나면 가능한 한 점심 nap를 피합시다. nap는 충분하지 않은 수면을 채우는데 효과적일 수 있지만, 너무 저녁 무렵に


 여덟, 취침 직전에는 스트레스를 줄이는 게 중요합니다. 너무 많은 일을 벌려놓아서 장시간 작업할 여유가 없는 상태로 만드시면 안 됩니다. 낭독이나 음악 감상 같은 이완 활동들을 하루 종료 시퀀스의 일부로 만들어 보세요.


 아홉, 침대에 들러버리기 전에 따뜻한 물로 샤워를 하세요. 몸을 꺼내고 나서 체온이 내려가게 되면 자연스럽게 졸음이 찾아올 가능성이 커집니다. 또한 이런 과정은 스트레스를 줄이고 마음의 평안함을 주어서 좀 더 손쉽게 취침 상태에 접어들도록 돕습니다.


 십, 침실의 조명을 휙휙 줄이고 실내온도를 낮추세요. 그리고 가능한 한 많은 전자 기기를 침실 바깥으로 가져가십시오. 강렬한 광원 또는 소음을 유발하는 요소들, 부적합한 매트리스나 너무 높은 체온 등의 원인들이 수면에 악영향을 미칩니다. 적정한 온도로 유지된 환경에서는 좀더 쉽게 취침 상태에 접어드는 것이 가능합니다. 또한 시계와 같은 물건들도 정돈하여 주변환경을 깔끔히 만듭니다.


 11, 올바르게 태양을 즐겨야 한다. 햇빛은 하루의 수면 리듬을 관리하는데 필수적입니다. 날마다 최소 30분 이상 야외에서 자연광을 쏘이는 것이 좋습니다. 가능한 한 아침에 햇살을 맞으며 깨어있거나 밝은 불빛과 접촉하도록 권장합니다.


 열 두 번째로, 너무 말똥말똥하게 누워 있는 것은 피하자. 만약 침대에서 이십 분 이상 눈을 감고 있어도 잠이 오지 않거나 불안함과 걱정으로 마음이 무거워진다면, 즉시 일어나서 몸의 긴장을 풀면서 졸음을 기다리는 활동을 해야 한다. 이러한 불안감은 오히려 잠드는 것을 어려울 만큼 만들 수 있다.


 박성훈 기자 shpark@viva2080.com


 <h3>
 실시간 인기기사
 </h3>
 <ul>
 <li>
 
 1위
 
 [지역 시니어 소식] 서울 광진구, 치매 인식 개선 어린이 인형극 ‘우리 할머니’ 공연
 </li>
 <li>
 
 2위
 
 부가세 신고 기한이 이월 31일로 늘었습니다…설 명절과 맞물린 것을 감안하여 나흘이 추가되었습니다.
 </li>
 <li>
 
 3위
 
 [이슈&이슈] 점점 감소하는 가구의 '추가 자금' ... 그래도 집을 사기 위해 모든 것을 희생하는 현상은 계속되고 있어 '문제의 요인' 역할をして 있습니다.
 </li>
 </ul>

12ecrets for a Healthier Sleep in Korean

Unknown health, health and exercise, healthy living, medicine and healthcare, nutrition

'잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는 그의 첫번째 저술 "왜 우리가 잠들어야 하는지"를 통해 일상생활의 세 분의 일을 차지하며 평균적으로 한 사람이 살아가는 기간…

5 Zodiak Akan Menghadapi Masalah Kesehatan Besok, 4 April 2025: Taurus, Gemini, Virgo, Aquarius & Pisces

Unknown astrology, health, health and exercise, horoscopes, news

DIWIDATaurus dalam
 
 Prediksi Kesehatan Zodiak untuk tanggal 4 April 2025 menunjukkan bahwa Anda mungkin akan merasakan ketidaknyamanan di area mata akibat pembengkakan serta kegelapan yang disebabkan oleh infeksi. Para pemilik zodiak Sagitarius dinasehati agar memantau situasi kesehatannya secara cermat hari ini.


 Dengan Prediksi Zodiak Kesehatan untuk Besok tanggal 4 April 2025, ini adalah empat zodiak yang diprediksikan memiliki kesehatan baik yaitu Cancer, Libra, Scorpio, serta Capricorn.


 Meskipun Zodiak Sedang Mengalami Kesulitan, apakah itu berupa gangguan kesehatan jasmani atau rohani, yakni: selain Taurus terdapat juga Gemini, Virgo, Aquarius, dan Pisces.


 Rekomendasi Prediksi Zodiak untuk Kesehatan para Leo pada tanggal 4 April 2025 adalah sebaiknya menghindari hidangan dari restoran atau makanan cepat beku apabila Anda tak bisa memasak sendiri di rumah. Pilihlah konsumsi makanan yang dikukus saat situasi tersebut terjadi.


 Berikut Adalah Prediksi Kesehatan Berdasarkan Zodiak untuk Besok, yaitu tanggal 4 April 2025, untuk semua orang dengan zodiac Aries, Taurus, Gemini, Cancer, Leo, Virgo, Libra, Scorpio, Sagittarius, Capricorn, Aquarius, serta Pisces berdasarkan laporan dari ProKerala.com:

<h3>
 --. Aries
</h3>

 Orang-orang yang dilahirkan antara tanggal 21 Maret hingga 19 April masuk ke dalam zodiak Aries.


 Berikut Adalah Prediksi Zodiak untuk Aries :


 Kabar bagus tentang kondisi kesehatan akan datang dari orang terdekat dengan Anda.


 Apabila Anda merisaukan kondisi kesehatan seseorang yang istimewa bagi Anda, ketakutan tersebut akan terselesaikan pada hari ini.


 Bisa jadi Anda akan menemukan obat bagi penyakit berkepanjangan yang diidap oleh orang terdekat Anda, dan obat tersebut ternyata sungguh manjur.

<h3>
 --. Taurus
</h3>

 Orang-orang yang mempunyai tanggal lahir antara 20 April sampai 20 Mei tergolong dalam zodiak Taurus.


 Inilah Ramalan Zodiak  Taurus


 Anda harus membersihkan mata Anda seperti halnya lensa karena sudah terpakai untuk jangka waktu yang lama.


 Hal ini mengindikasikan bahwa Anda perlu memeriksakan kesehatan mata, sebab kartu tersebut mencerminkan kemungkinan adanya pembengkakan serta lingkaran hitam di area mata.


 Kemungkinan mata Anda telah mengalami infeksi tanpa disadari pada sekarang, namun bisa jadi tiba-tiba akan merasakan serangan dari infeksi itu.

<h3>
 --. Gemini
</h3>

 Orang-orang yang dilahirkan antara tanggal 21 Mei hingga 20 Juni tergolong dalam zodiak Gemini.


 Berikut Adalah Prediksi Zodiak untuk Gemini :


 Anda tampaknya sedikit stres.


 Sekarang cobain deh melakukan latihan kesehatan outdoor kayak renang atau yoga!


 Anda perlu melakukan ini dengan rutin agar otot-otot menjadi lebih kuat dan kapasitas paru-paru meningkat.


 Tetapi, jauhilah jika suhu di luar begitu rendah sehingga hal itu berdampak buruk pada Anda.


 Pada situasi demikian, kunjungilah tempat olahraga dan di bawah arahan seorang instruktur, jalani sesi keterampilan fisik yang sederhana.

<h3>
 --. Cancer
</h3>

 Orang-orang yang dilahirkan antara 21 Juni hingga 22 Juli tergolong dalam zodiak Cancer.


 Inilah Ramalan Zodiak Cancer


 Anda akan merasakan kondisi kesehatan yang baik hari ini.


 Tetapi, penting bagi Anda untuk mengawasi kondisi kesehatan famili Anda.


 Bisa jadi Anda perlu merawat salah satu di antara mereka yang mengalami penyakit ringan tersebut.


 Anda pun harus memahami betul bahwa kondisi tubuh Anda erat kaitannya dengan keadaan pikiran Anda.


 Melakukan pemijatan relaksasi atau terapi aroma bisa mendukung Anda untuk menjaga kondisi kesehatan dengan optimal saat ini.

<h3>
 --. Leo
</h3>

 Orang-orang yang memiliki ulang tahun antara 23 Juli hingga 22 Agustus tergolong dalam zodiak Leo.


 Inilah Ramalan Zodiak  Leo


 Kemampuan Anda dalam menata hidup padat bisa dipertahankan dengan leluasa bila pola makannya sudah tepat, rutinitas olah raganya konsisten, serta keperluan jasmani tetap terjaga.


 Jangan melewatkan olahraga sehari-hari.


 Jauhi hidangan dari restoran atau makanan beku kaleng apabila Anda tak bisa memasak sendiri di hari tersebut.


 Makanlah hidangan berkuah atau masaklah makanan dengan cara direbus apabila gejala tersebut timbul.


 Anda hampir mencapai gaya hidup yang lebih baik untuk kesehatan Anda.

<h3>
 -- Virgo
</h3>

 Orang yang lahir antara 23 Agustus hingga 22 September berada di bawah zodiak Virgo.


 Ini Adalah Prediksi Zodiak Virgo :


 Walaupun kondisi fisik Anda sehat, stres psikologis bisa menyebabkan perasaan kelelahan dan letih.


 Sebaiknya Anda menjauhi kegiatan yang memicu stres dan alihkan diri dengan duduk di area terbuka untuk menikmati cahaya matahari yang meresap melalui kulit Anda atau angin segar yang berhembus lembut pada wajah Anda.


 Jalani hari dengan santai.


 Konsumsilah banyak air dan pastikan untuk mendapatkan istirahat yang memadai sehingga Anda dapat terbangun esok hari dalam kondisi bugar.

<h3>
 --. Libra
</h3>

 Orang-orang dengan tanggal lahir antara 23 September sampai 22 Oktober memiliki zodiak Libra.


 Inilah Ramalan Zodiak Libra


 Umumnya, pikiran Anda sangat tajam.


 Akan tetapi, pada hari ini, kapabilitas Anda dalam berfikir secara rasional mungkin akan diblokir oleh persoalan-persoalan serta ketidaktentuan yang ada di sekitar Anda.


 Oleh karena itu, ini bukan hari terbaik untuk memulai proyek baru atau mencari mitra baru.


 Kecenderungan Anda untuk menilai sesuatu mungkin sedikit keliru pada hari ini.


 Oleh karena itu, mengacu aktivitas di masa mendatang Anda berdasarkan ini mungkin tidak akan memberikan hasil yang diharapkan.


 Usahakan untuk menenangkan diri hari ini.

<h3>
 --. Scorpio
</h3>

 Orang yang lahir antara 23 Oktober sampai 21 November masuk ke dalam zodiak Scorpio.


 Berikut Adalah Prediksi Zodiak untuk Orang Berkarakter Scorpio :


 Saat ini merupakan hari yang sangat menguntungkan untuk Anda.


 Anda bisa mengawali hal-hal baru, melengkapi projek yang sudah lama membutuhkan perhatian Anda, ataupun menanganinya terhadap tugasan-tugasan yang sempat tertunda.


 Kelegaan dan hiburan akan terjadi di malam hari ini.


 Temui kawan-kawan lama maupun baru, serta nikmati waktu Anda bersama mereka.


 Berbelanja dapat membuat hari Anda menjadi sangat menyenangkan.

<h3>
 --. Sagitarius
</h3>

 Orang yang mempunyai tanggal lahir antara 22 November sampai dengan 21 Desember tergolong dalam zodiak Sagitarius.


 Inilah Ramalan Zodiak Sagitarius


 Periksa secara cermat keadaan kesehatanmu pada hari ini.


 Anda sudah tidak memperhatikan konsumsi cairan dan mineral esensial dengan cukup.


 Ini sebetulnya bisa mengancam kesehatan Anda tanpa disadari.


 Anda bisa menjalani pemeriksaan kesehatan komprehensif pada hari ini.


 Sikapi hasil tersebut sebagai pesan peringatan dan lakukan langkah yang tepat berdasarkannya.


 Anda akan merasa kesehatannya palsu, namun itu bisa jadi tidak mencerminkan kondisi sejati Anda.

<h3>
 --. Capricorn
</h3>

 Orang-orang yang memiliki ulang tahun antara 22 Desember hingga 19 Januari tergolong dalam zodiak Capricorn.


 Berikut Adalah Prediksi Zodiak untuk Capricorn :


 Anda akan merasakan kondisi kesehatan yang baik hari ini, namun jangan lupa ambil beberapa langkah preventif sederhana agar keadaannya terus optimal.


 Intervensi yang cepat saat ini bisa membantu Anda menghindari berbagai macam penyakit.


 Sekaranglah saatnya fokus memperbaiki gaya hidup sehat Anda dan menjalankan berbagai kebiasaan positif yang sudah Anda pertimbangkan namun belum pernah Anda lakukan dengan penuh semangat.

<h3>
 --. Aquarius
</h3>

 Orang-orang yang dilahirkan antara tanggal 20 Januari hingga 18 Februari tergolong dalam zodiak Aquarius.


 Inilah Ramalan Zodiak Aquarius


 Hari ini agak menguras tenaga untuk Anda. Mungkin Anda akan merasakan tekanan.


 Nyeri leher mungkin terjadi.


 Lebih baik Anda melakukan peregangan dengan membungkukkan badan setiap dua jam selama bekerja.


 Ini akan memperpanjang otot Anda dan menjadikannya lebih santai.


 Anda pun bisa mengatur sesi pemijatan atau terapi untuk keperluan rileksasi.


 Pastikan Anda melepas kekakuan tubuh saat menempati posisi untuk pemijatan.

<h3>
 --. Pisces
</h3>

 Orang-orang yang mempunyai hari kelahiran antara tanggal 19 Februari hingga 20 Maret tergolong dalam zodiak Pisces.


 Inilah Ramalan Zodiak  Pisces


 Kesulitan bernapas bisa jadi terjadi pada Anda hari ini.


 Penderita asma memiliki keadaan yang cukup rawan dan perlu menjauhi segala jenis alergen seperti debu serta serbuk sari.


 Anda pun bisa terkena flu yang berpotensi menyebabkan komplikasi bila tak langsung ditangani.


 Bawa perlengkapan perlindungan yang cukup dari kondisi cuaca.


 Apabila Anda sudah merasakan sakit fisically beberapa hari belakangan, diagnosa kemungkinan besar dapat ditemukan pada hari ini.


 
 Ikuti berita DIWIDAdi
 GOOGLE NEWS

5 Zodiak Akan Menghadapi Masalah Kesehatan Besok, 4 April 2025: Taurus, Gemini, Virgo, Aquarius & Pisces

Unknown astrology, health, health and exercise, horoscopes, news

DIWIDATaurus dalam Prediksi Kesehatan Zodiak untuk tanggal 4 April 2025 menunjukkan bahwa Anda mungkin akan merasakan ketidaknyamanan di area mata akibat pembengkakan serta kegelapan yang dise…

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

Unknown aging, health, health & fitness, health and exercise, healthy living

<img data-document-id="cms/api/amp/image/AA1CbjUC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbjUC.jpg"/>

 DIWIDA

- Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap bahwa periode tersebut malah dapat menjadi saat yang sangat bermakna.

 Seperti dikutip dari situs Geediting.com pada hari Selasa (1/4), terdapat berbagai metode mudah yang dapat diterapkan agar selalu tajam, up-to-date, dan senantiasa merasakan kebahagiaan. Inti dari hal ini adalah dengan memastikan bahwa baik pikiran maupun tubuh Anda tetap aktif. Mari kita intip penjelasannya lebih lanjut.


 
 1. Prioritaskan Koneksi Sosial
 


 Memelihara interaksi sosial yang dinamis merupakan faktor vital bagi well-being mental dan emosi seseorang. Bersosialisasi dengan rekan-rekan, anggota keluarga, serta masyarakat luas bisa menurunkan peluang terkena gangguan depresi sekaligus memperkuat tingkat kegembiraan. Bertukar narasi dan episode hidup bersama individu lain menciptakan perasaan keterikatan.


 Sediakan waktu untuk berkumpul bersama teman-teman, ikuti kegiatan klub atau asosiasi, atau paling tidak beri telepon kepada keluargamu. Hubungan sosial menyajikan dukungan emosi yang amat penting pada masa tuanya.


 
 2. Lanjutkan Mempelajari Sesuatu yang Baru
 


 Kepala kita perlu diaktivitaskan supaya tetap tajam. Mengambil pelajaran tentang sesuatu yang belum dikenali bisa menguatkan kemampuan berpikir serta menahan kehilangan memorinya. Tak ada batasan waktu bagi seseorang untuk mulai merintis suatu ketrampilan atau lebih dalam lagi mencari ilmu dari hobi yang telah dimiliki.


 Pertimbangkan untuk mengejar pendidikan daring, menyimak sebuah buku, atau belajar suatu bahasa asing. Menyongsong tantangan mental ini dapat menjaga otak Anda terus sigap serta bergairah.


 
 3. Bergerak Aktif Seharian
 


 Kebugaran jasmani tak sekadar menguntungkan kondisi badan saja, melainkan juga manfaatnya bagi otak. Melakukan latihan rutin bisa memperbaiki sirkulasi darah menuju otak dan ini sangat diperlukan untuk kemampuan berpikir. Tentukan gerakan yang disukai supaya selalu bertahan dalam menjalaninya.


 Berjalan kaki, renang, kebun, atau ikut les olahraga dapat jadi alternatif yang menarik. Bergerak secara rutin tiap harinya bakal mendukung untuk mempertahankan kondisi badan dan otak agar selalu fit.


 
 4. Istirahat yang Memadai dan Bermutu
 


 Tidur berkualitas tinggi amat esensial bagi penyembuhan tubuh dan pikiran. Kekurangan tidur bisa mengganggu emosi, fokus, serta kemampuan berpikir. Sebaiknya Anda mencapai waktu istirahat sebanyak 7-8 jam tiap malam.


 Buatlah jadwal tidur yang tetap dan ciptakan suasana tempat tidur yang menyenangkan. Kurangi konsumsi kafein serta hindarkan diri dari perangkat elektronik menjelang waktu tidur agar dapat merehatkan tubuh dengan lebih baik.


 
 5. Atur Stres Secara Efektif
 


 Stres jangka panjang bisa memberikan efek buruk terhadap kondisi tubuh dan pikiran. Menguasai cara menanganinya dengan tepat amatlah vital guna mempertahankan kebaikan hidup saat menua. Cari tahu metode pereda ketegangan yang sesuai bagi diri sendiri.


 Menggunakan meditasi, melakukan yoga, ataupun hanya menikmati waktu di luar ruangan dapat memperkecil tingkat stres. Sangat penting bagi kita untuk punya cara penanggulangan masalah hidup yang baik.


 
 6. Konsentrasi pada Tujuan serta Nilainya
 


 Mempunyai arah dan nilai di dalam hidup mampu menghadirkan dorongan serta kegembiraan. Saat seseorang merasakan adanya tujuan, mereka cenderung menjadi lebih termotivasi dari sebelumnya setiap harinya. Target tersebut boleh jadi sesuatu yang berskala kecil ataupun besar.


 Berkolaborasi sebagai relawan, mendukung sesama, atau mengembangkan minat khusus yang bernilai dapat menciptakan rasa senang hati. Alih-alih itu, fokuskan diri pada aspek-aspek kehidupan yang memperkaya maknanya bagi Anda.


 
 7. Praktikkan Rasa Syukur
 


 Merenungkan berbagai hal yang baik di sekitar kita bisa memperbaiki mood serta memberikan sudut pandang optimis. Termasuk juga hal-hal sederhana harus tetap dikenali sebagai sesuatu yang layak disyukuri. Usahakanlah mencatat diary kesyukuran harian Anda.


 Memikirkan aspek-aspek yang menyenangkan dalam kehidupan dapat membuat Anda merasa lebih gembira dan terpuaskan. Pendekatan optimis ini memiliki pengaruh menguntungkan pada kondisi psikologis dan perasaan Anda secara keseluruhan.


 Dengan mengikuti ketujuh metode mudah ini, tahapan hidup pada usia lanjut di atas 60 tahun bisa berlangsung dengan pikiran yang masih tajam, selalu up-to-date, serta dipenuhi rasa senang. Penelitian ilmiah sudah menunjukkan bahwa untuk mencapai hal tersebut, penting bagi kita untuk terus mempertahankan aktivitas fisik dan mental.

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

Unknown aging, health, health & fitness, health and exercise, healthy living

DIWIDA - Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap bahwa periode tersebut malah dapat menjadi saat yang sangat be…

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

Unknown health, health & fitness, health and exercise, healthy living, nutrition

<ul class="mol-bullets-with-font">
 <li class="">
 
 READ MORE:
 What Joe Wicks REALLY thinks about ADHD and poor diet
 
 </li>
</ul>

 Joe Wicks
 sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhood hyperactivity was triggered by 'Wagon Wheels and jam sandwiches'.


 At the time his comments were slammed by leading
 ADHD
 experts and charities as 'misleading,' 'wrong,' and even 'damaging'.


 But last month, Wicks, 39, who rose to prominence with his 'PE With Joe' workout videos during Covid lockdowns, clarified his position, arguing he
 
 was merely highlighting that certain foods and poor diets can affect children's behaviour.
 


 In a separate Instagram video last year he also said: 'I do believe that food has a massive impact whether you have ADHD or not. It really impacts our mood and our ability to sit still and focus, even our energy and our mental health.'


 Experts have claimed there is no evidence that any particular diet can cause ADHD symptoms to develop.


 However, some have proposed that there might be a connection between the food we eat and hyperactive behavior.


 What is the real story then? As per Dr. Emma Derbyshire, who is both a public health nutritionist and the author of 'Nutrition for ADHD and Dyslexia,' certain unexpected foods can actually influence behavior.


 In her conversation with MailOnline, she shares the dietary changes she suggests to enhance tranquility in children who have high energy levels.

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 Learn to love lentils
 
 


 Dr. Derbyshire stated, "While nutrition neither causes nor cures ADHD, it plays a crucial role when combined with educational and medical treatments."


 There are methods through which dietary changes can assist in stabilizing blood glucose levels. It is believed that minimizing these fluctuations might aid in preventing hyperactive behavior.


 Eating foods higher in sugar are believed to cause quicker spikes in blood sugar levels. Research has long linked blood sugar levels to energy levels.


 Making sure that meals include a major source of protein is another method to help avoid peaks, she mentioned additionally.


 This could include adding
 
 Add slices of boiled eggs to a lunch box, use fish as toppings for salads or place them over crackers, or mix green lentils into your sauces.
 


 
 'Low-sugar beans onto a jacket potato, or slices of lean meat and poultry with lunch or an evening meals can help to increase feelings of fullness and level out blood sugar levels.
 


 
 According to the NHS, some research has also suggested that oily fish such as mackerel, salmon and sardines — all high in omega-3 fatty acids — 'can help reduce behavioural problems and promote brain function'.
 


 
 Dr Derbyshire added: '
 
 We know that omega-3 fatty acids are potentially useful for those with hyperactivity.


 'It has been found that children and teens with ADHD tend to have lower blood levels of docosahexaenoic acid and rebalancing this may potentially help with attention.'

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 Switch to wholegrain
 
 


 'Dr Derbyshire mentioned that complex carbohydrates, which usually have higher fiber content, can assist in stabilizing blood glucose levels.'


 They can also keep you full for a longer time, aiding in preventing the urge to snack on sugary items.


 This occurs as complex carbs decompose gradually in kids' digestive tracts and dispense energy over time.


 Fresh fruits and veggies—try to keep their skins intact when feasible, baked potatoes, whole grain bread, pasta, and rice—are all excellent instances of complex carbohydrates, she mentioned.


 By contrast simple carbohydrates, such as white bread and pasta, are broken down far more quickly which may affect attention span and behaviour.


 'For children exhibiting hyperactivity, it is worth logging in a diary or on a mobile what they are eating over the course of the day for a few days,' she added.


 'How many snacks are they having? Are these refined/highly processed? How many soft drinks are they having? Ideally the number of sugary snacks and sugar-sweetened beverages should be limited.'

<img data-document-id="cms/api/amp/image/AA1xq6pJ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq6pJ.jpg"/>
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 Ditch the energy drinks
 
 


 With some brands available for as little as 25p a can, many energy boosting drinks can be cheaper than bottled water and are a popular pick-me-up among young people.


 There are no legal restrictions on the sale of energy drinks to under-16s in the UK. However, many retailers have voluntarily stopped selling energy drinks to this age group.


 'Brightly coloured energy drinks grab the attention and appeal of children.


 'But while they may look great from the outside what they can to on the inside is not so peachy,' Dr Derbyshire said.


 Common ingredients found in the cans include stimulants such as caffeine, as well as herbal extracts like guarana, taurine, ginseng and carnitine to boost energy.


 However, they also include 'surprisingly large quantities of added sugars,' she mentioned.


 A study from 2015, which involved over 1,000 middle school students in the U.S., revealed that students consuming energy drinks were 66 percent more prone to exhibiting hyperactivity.


 Writing in the journal
 Academic Pediatrics
 Additionally, the study revealed that the risk of hyperactivity increased by 14 percent with each beverage consumed.

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 Packaged snack foods aren't entirely negative.
 
 


 Studies have consistently indicated that consuming too much sugar offers no advantages for developing brains.


 Writing for
 The Conversation
 Recently, Amy Reichelt, who is a nutritional neuroscientist and a senior lecturer at the University of
 Adelaide
 
 He also mentioned: "Research indicates that neuroimages reveal the brains of kids consuming higher amounts of processed snacks have lower volumes, especially in the frontal cortices, compared to those eating a healthier diet."
 


 
 However, Dr. Derbyshire warned that occasionally allowing some processed foods will not be detrimental to children.
 


 
 'Some ultraprocessed foods such as lower-sugar fortified cereals have their place in diets,' she said.
 


 
 'It's more important to monitor the food colours and levels of added sugars.
 


 
 'Some research has found possible links between certain food colours and hyperactivity in children and young people.'
 


 
 According to the UK's Food Standards Agency, six food colours have been closely linked to hyperactivity in children.
 


 
 These include E102 or tartrazine, E104 or quinoline yellow and E110 — sunset yellow.
 


 
 E122 or carmosine, E124 — also called ponceau — and E129 or allura red, are among the others.
 


 
 'Sometimes the font on food labels can be small so you made need to look on food product websites to see if any of these are listed,' Dr Derbyshire said.
 


 
 'This needn’t be for every food, just those that have that seem extra bright in an unnatural way.
 


 
 'If foods contain any of these the labels should declare "may have an adverse effect on activity and attention in children".'
 

<ul class="mol-bullets-with-font">
 <li class="">
 
 Nutrition for ADHD and Dyslexia: Unlocking the Potential for Learning and Wellbeing by Dr Emma Derbyshire
 
 
 will be released
 
 
 on January 21
 
 </li>
</ul>
Read more

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

Unknown health, health & fitness, health and exercise, healthy living, nutrition

READ MORE: What Joe Wicks REALLY thinks about ADHD and poor diet Joe Wicks sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhoo…

Scientists discover the brain's 3 ageing 'waves' that starts before 60

Unknown aging, brain health, dementia, health and exercise, senior citizens

<ul class="mol-bullets-with-font">
 <li class="">
 
 READ MORE: 4 crucial factors that can protect you from developing dementia
 
 </li>
</ul>

 Whether you're turning 60, 70 or 80, everyone starts to feel 'old' at very different times.


 But our brains go through three distinct 'ageing peaks' throughout our lives, according to a new study.


 Experts have identified that levels of 13 proteins linked to brain ageing spike at 57, 70 and 78.


 This suggests that these specific age groups may be critical points where interventions can significantly aid in maintaining brain health for an extended period, according to them.


 The group examined the levels of approximately 3,000 proteins in the blood plasma of almost 5,000 Britons ranging from 45 to 82 years old.


 The analysis showed that 13 proteins closely associated with brain aging appear in three distinct peaks related to age at 57, 70, and 78 years old.


 A specific protein known as Brevican (BCAN) is linked to the beginning of dementia, stroke, and problems related to movement.


 Another protein, called GDF15, has also been linked to age-related diseases.

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 The authors said that the peaks in these 13 proteins may reflect changes in human brain health at these specific ages.


 And these could be important times to consider interventions in the brain ageing process, they said, that could help delay the onset of diseases such as dementia.


 The research was led by a team from the First Affiliated Hospital of Zhengzhou University in China.


 Writing in the journal Nature Ageing they warned that by 2050, it is estimated that the number of people aged 65 years and above will exceed 1.5 billion globally – highlighting the need for a deeper understanding of the ageing process.


 In the UK alone, nearly one million people have the condition, with numbers rising. It remains our biggest killer.


 'We found that the late fifth decade is a potential onset timepoint for brain ageing,' they said.


 'In addition, our study suggested that the seventh and late seventh decades are also essential time points in brain ageing.


 'These findings contribute to bridging essential knowledge gaps in clarifying the molecular mechanisms of brain aging, with substantial implications for the future development of… biomarkers for brain aging, as well as personalised therapeutic targets for subsequent age-related brain disorders.'


 The finding arrives only months following independent research that similarly identified specific periods throughout one’s lifespan when the body experiences the majority of aging—thus debunking the notion that this process happens steadily over time.

<img data-document-id="cms/api/amp/image/AA1vFpsq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1vFpsq.jpg"/>

 In September, researchers from Stanford University found that age-related alterations such as decreased metabolic rate, aging skin, and heightened susceptibility to illnesses notably spike around ages 44 and 60.


 These alterations might result in gaining weight or experiencing more intense effects from consuming alcohol.


 Dr Michael Snyder, Professor of Genetics at Stanford University and senior author of the study, said: 'People assume everybody's kind of aging gradually. It turns out that most changes are not linear.'


 To offset the impact of these dramatic aging 'waves', the team suggests that people approaching the milestones of 44 and 60 exercise more often and adopt a healthier diet.


 The team analyzed data from repeated collections of blood and stool samples and oral, skin and nasal swabs from 108 healthy people between the ages of 25 and 75 across California over a median period of 1.7 years.


 During analysis, scientists noticed that 81 percent of the observed molecules including proteins and RNA changed in at least one wave.


 The team ultimately concluded substantial dysregulation occurring at two major periods — with the age of 44 causing the biggest shift, and 60 also producing a significant uptick.


 Dr. Steve Hoffmann, a computational biologist at Leibniz Institute on Aging in Germany told the Wall Street Journal: 'These studies probably align very well with the experiences we have ourselves, or heard from others who perceive a sudden decline in physiological fitness.'


 'Identifying and studying these factors should be a priority for future research,' said Dr Xiaotao Shen, a former Stanford Medicine postdoctoral scholar, and now an assistant professor at Nanyang Technological University Singapore.


 In people in their 40s, significant changes were seen in the number of molecules related to alcohol, caffeine and lipid metabolism; as well as shifts in markers related to cardiovascular disease, and skin and muscle aging.


 A similar but less pronounced 'wave' of aging was noted at age 60.


 It's possible some of these changes could be tied to lifestyle or behavioral factors that cluster at these age groups, Dr Snyder said.

Read more

Scientists discover the brain's 3 ageing 'waves' that starts before 60

Unknown aging, brain health, dementia, health and exercise, senior citizens

READ MORE: 4 crucial factors that can protect you from developing dementia Whether you're turning 60, 70 or 80, everyone starts to feel 'old' at very different times. But our brains go…

Is it better to shower in the morning or evening? Experts remark

Unknown health, health & fitness, health and exercise, health tips, illness

<img data-document-id="cms/api/amp/image/AA1BrKBL" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BrKBL.jpg"/>

 
 Evening to relax? Morning to wake up? It seems there's a concensus when it comes to the right time for taking a shower.
 


 Dermatologists, allergists, and scientists all agree that...


 The shower should be preferred in the evening, more precisely, an hour or an hour and a half before going to bed. As a "pre-sleep" moment of relaxation, showers are extremely beneficial for people suffering from insomnia. It indeed has an impact on sleep quality by contributing to the circadian rhythm, the alternation between periods of sleep and wakefulness and our internal clock, to be precise.


 
 Dermatologists agree
 


 In fact, our body temperature varies according to the circadian rhythm; it increases during the waking phase and gradually decreases throughout the day to induce sleep and help us sleep better. Taking a shower in the evening thus accelerates the drop in body temperature, making it easier to fall asleep.


 Dermatologists confirm the "rule", and refer to the importance of an evening wash to remove all bacteria that have clogged the skin and altered the balance of the skin microbiota during the day. And since the skin regenerates at night, it's best to get rid of any pollutants before heading to sleep!


 (MH with Raphaël Liset - Source: Kinedo-Biba Magazine - Illustration: ©Unsplash)

Is it better to shower in the morning or evening? Experts remark

Unknown health, health & fitness, health and exercise, health tips, illness

Evening to relax? Morning to wake up? It seems there's a concensus when it comes to the right time for taking a shower. Dermatologists, allergists, and scientists all agree that... The shower…

ماذا يحدث لجسمك عند تناول البصل الأخضر على الفطار؟.. 6 فوائد مذهلة

Unknown diet and nutrition, health and exercise, health benefits, health tips, nutrition

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 يعد البصل الأخضر من بين الخضار tươi ومليء بالعناصر الغذائية الذي يُستخدم بكثرة في طعامنا، خصوصاً في إعداد السلاسل والساندويتشات. اعتاد العديد من الناس على أكله كجزء من وجبة الفطور. ماذا سيحدث إذا افتتحنا يومانا بتناول البصل الاخضر؟
 


 ما الذي يحصل عليه جسمك عندما تستهلك بصلة خضراء في وجبة الفطور؟


 
 يعتبر البصل الأخضر مصدراً غنياً بالعناصر الغذائية المفيدة للصحة بشكل كبير، وفيما ذُكر على الموقع الإلكتروني "verywellhealth" فإن هناك العديد من المنافع الصحية المرتبطة بتناول البصل الأخضر صباحاً. وإليك بعض هذه الفوائد:
 


 1- تعزيز مناعة الجسم


 
 يتميز البصل الأخضر بكميات كبيرة من فيتامин سي، الذي يعمل على تعزيز الجهاز المناعي ويؤدي دور المضادات للأكسدة، مساعدةً بذلك في القضاء على الجذور الحرة الضارة للخلايا. كما أن استهلاكه خلال الصباح يمكن أن يقوي جهاز المناعة بشكل كبير، وبالتالي يجعل الجسم أقل عرضة للأمراض خصوصًا أثناء فصل الشتاء.
 


 2- تحسين عملية الهضم


 
 يعتبر البصل الأخضر مصدر غني بالألياف الغذائية التي تساعد على تحسين الهضم، كما أنه يحتوي على مركبات تساعد على تعزيز البكتيريا النافعة في الأمعاء.
 


 
 يمكن أن يساعد تناول البقدونس الأخضر في الصباح على تحفيز حركات الأمعاء، ممّا يجعل عملية الهضم أكثر سهولة وينقص من مشكلة الانتفاخ كما أنه داعم جيد لصحة الجهاز التنحيمي.
 


 3- دعم صحة العظام


 
 يتميز البصل الأخضر ب contenente الكالسيوم وفيتامين ك، اللذان يعتبران ضروريين للحفاظ على صحة العظام. يمكن أن يكون استهلاكه اليومي مفيداً لتدعيم قوة العظام وخفض احتمالية الإصابة بهشاشتها مع مرور الوقت.
 


 4- تحسين صحة القلب


 
 يشتمل البصل الأخضر على مركبات تعمل على خفض مستوى الكوليسترول السيئ وتعزيز جريان الدم، ولذلك قد يكون استهلاكه خلال الفجر مفيدًا لصحة القلب وخفض احتمالية التعرض لأمراض الأوعية والقلب.
 


 5- تنظيم نسبة سكر الجلوكوز في الدم


 
 تحتوي بصلة الخضرة على مواد كيميائية تعزز قدرة الجسم على استخدام الأنسولين بشكل أفضل وتضبط نسبة الجلوكوز في الدم، كالكبريتيات. يمكن أن يكون تناول بصلة خضراء عند الفطور فعالاً في الحفاظ على ثبات معدلات السكر في الدم، وهو ما يجعلها قيمة غذائية مهمة للمصابين برفض الأنسولين والمشمولين ضمن مجموعة الخطورة للإصابة بأمراض السكري.
 


 6- تعزيز نضارة البشرة وصحة الشعر


 
 أكمل تناول البصل الأخضر بشكل منتظم للحصول على بشرة صحية ومنتعشة وشعر قوي وخالي من التقصّف، نظرًا لما يحتوية هذا النبات الغني بالمعادن وفيتامين سي المهم لتقوية الشعر وإعطاء البشرة توهجها الطبيعي. يعمل الفيتامин C الموجود فيه على تعزيز تصنيع الكолاجين مما يجعل البشرة أكثر مرونة وتقي شعرك من الضعف والتلف.

ماذا يحدث لجسمك عند تناول البصل الأخضر على الفطار؟.. 6 فوائد مذهلة

Unknown diet and nutrition, health and exercise, health benefits, health tips, nutrition

يعد البصل الأخضر من بين الخضار tươi ومليء بالعناصر الغذائية الذي يُستخدم بكثرة في طعامنا، خصوصاً في إعداد السلاسل والساندويتشات. اعتاد العديد من الناس على أكله كجزء من وجبة الفطور. ماذا سيحدث إذا…

Fasting Benefits: कितनी देर तक भूखे रहने के बाद शरीर की चर्बी जलने लगती है? जानें पूरा विज्ञान

Unknown health, health & fitness, health and exercise, health tips, weight loss

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 अगर आप वजन कम करने के लिए भूखे रहते हैं, तो यह संभवतः ठीक नहीं हो सकता। बहुत से लोग ऐसे में शामिल हो जाते हैं कि उन्हें डिनर के समय तक भूखे रहना पड़े, और इससे उनका ब्रेकफास्ट भी छूट जाता है। उनका मानना यह है कि जितनी देर तक उपवास करेंगे, उतनी देर तक उनकी चर्बी कम होगी। लेकिन यह सोच गलत है। इसके बजाय, ध्यान रखना चाहिए कि शरीर कितने समय तक फैट को खाने लगता है यदि आप कितने समय तक नहीं खाते हैं। यह कहा जाता है कि अगर आप 5:30 बजे से शाम को तक और सुबह 10 बजे तक नहीं खाते हैं, तो शरीर फैट को खाने लगता है।


 दरअसल, भारतीय संस्‍कृति में सद‍ियों से व्रत-उपवास की परंपरा है। एक द‍िन के लि‍ए न‍ियम-संयम ये भोजन करना या फिर पूरी तरह उपवास (Fasting) करना, ये सद‍ियों से हमारे ऋषि मुनी करते आ रहे हैं। इसके साथ ही साल भर कई ऐसे त्‍योहार भी होते हैं, जब व्रत रखा जाता है। कई लोग व्रत रखने को स‍िर्फ एक धार्मिक कर्म मानते हैं। जबकि वैज्ञान‍िकों ने भी ये मान ल‍िया है, कि उपवास रखकर शरीर में कई अनोखे बदलाव देखने को म‍िलते हैं।


 
 शरीर कितने समय तक भुख में रहने के पश्चात फैट को अपवाह करने लगता है?
 


 वास्तव में, फास्टिंग की शुरुआत होने से पहले कई घंटे तक, शरीर भोजन से मिलने वाले कार्बोहाइड्रेट को ग्लूकोज में परिवर्तित करके ऊर्जा उत्पादन करता है। ये ग्लूकोज आणि अन्य फूड से मिली ऊर्जा को शरीर धारण करता है। लगभग 8-12 घंटे तक, शरीर इन थ्रीस्क्वेड ग्लूकोज का उपयोग करता है। ऐसा होने के ठीक बाद, जब लगभग 12-16 घंटे तक फास्ट किया जाता है, तो शरीर ग्लूकोज के ढाँचों को खत्म कर देता है। इसके बाद, शरीर फैट को जलाकर ऊर्जा उत्पादन करने की प्रक्रिया शुरू कर देता है। इस स्टेज को 'मेटाबोलिक स्विच' कहा जाता है, जहां शरीर ग्लूकोज की जगह फैट को प्राथमिक ऊष्णकांतक के रूप में उपयोग करने लगता है। फास्टिंग 16-24 घंटे तक जाने के बाद, शरीर फैट को तेजी से जलाने लगता है। इस चरण में, लिवर फैट को 'कीटोन्स' में परिवर्तित करता है और इन्हें ऊर्जा के रूप में उपयोग करता है। इस प्रक्रिया को कीटोसिस कहा जाता है।


 
 इस समय शरीर में होता है तेजी से वेट लॉस
 


 रिपोर्ट्स के मुताबिक, शाम को 5.30 बजे से खाने और इसके बाद सुबह 10 बजे नाश्ता करने से शरीर में तेजी से वेटलॉस होता है। फास्टिंग के दौरान शरीर प्रभावी रूप से इंसुलिन का उत्पादन कम कर देता है। ऐसे में जब खाना शरीर में जाता है तो इंसुलिन प्रभावी रूप से अपनी क्षमता में सुधार करता है। उपवास से ब्लड शुगर कंट्रोल में रहता है। मोटापे में भी कमी आती है। इसके अलावा पेट के आसपास की चर्बी को जलने में भी सहायता मिलती है।


 
 डिस्क्लेमर:
 
 यह लेख सिर्फ सामान्य जानकारी के लिए है। किसी भी तरह से किसी दवा या इलाज का विकल्प नहीं हो सकता। ज्यादा जानकारी के लिए हमेशा अपने डॉक्टर से संपर्क करें।


 
 
 Eli Lilly Weight-Loss Drug India: मोटापे और डायबिटीज की टेंशन से मिलेगा छुटकारा, मशहूर दवा मौनजारो भारत में लॉन्च

Fasting Benefits: कितनी देर तक भूखे रहने के बाद शरीर की चर्बी जलने लगती है? जानें पूरा विज्ञान

Unknown health, health & fitness, health and exercise, health tips, weight loss

अगर आप वजन कम करने के लिए भूखे रहते हैं, तो यह संभवतः ठीक नहीं हो सकता। बहुत से लोग ऐसे में शामिल हो जाते हैं कि उन्हें डिनर के समय तक भूखे रहना पड़े, और इससे उनका ब्रेकफास्ट भी छूट जाता है। उनका मा…

6 loại thực phẩm giàu protein giúp tăng cơ bắp hiệu quả

Unknown diet and nutrition, food and drink, health & fitness, health and exercise, nutrition

<div>
 
 Để
 tăng cơ bắp
 , việc bổ sung thực phẩm giàu protein vào chế độ ăn uống là rất cần thiết.
 
</div>

 
 1. Trứng
 


 Trứng chứa nhiều protein chất lượng cao và các axit amin thiết yếu, rất tốt cho việc phục hồi và phát triển cơ bắp. Trứng còn giàu chất béo lành mạnh và vitamin.


 
 2. Sữa chua Hy Lạp
 


 Sữa chua Hy Lạp có hàm lượng protein cao, tiêu hóa chậm. Điều này giúp giải phóng axit amin ổn định, hỗ trợ phát triển và phục hồi cơ bắp.

<img data-document-id="cms/api/amp/image/AA1Bm8pY" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Bm8pY.jpg"/>

 
 3. Đậu nành
 


 Đậu nành chứa nhiều protein thực vật, chất xơ và chất béo lành mạnh. Đây là sự lựa chọn tuyệt vời cho những người muốn tăng trưởng cơ bắp mà không cần sản phẩm từ động vật.


 
 4. Hạt quinoa
 


 Khác với nhiều loại thực phẩm thực vật, hạt quinoa là một loại protein hoàn chỉnh, chứa tất cả chín loại axit amin thiết yếu. Quinoa cũng giàu chất xơ và là nguồn carbohydrate phức tạp tốt, cung cấp năng lượng cần thiết.


 
 5. Đậu phụ
 


 Được làm từ đậu nành, đậu phụ là một nguồn protein thực vật tuyệt vời. Đậu phụ có thể được sử dụng trong nhiều món ăn khác nhau, cung cấp nguồn protein dồi dào cho việc phục hồi và phát triển cơ bắp.


 
 6. Đậu gà
 


 Đậu gà là nguồn protein tuyệt vời, giàu chất xơ và carbohydrate. Ngoài việc hỗ trợ phát triển cơ bắp, đậu gà còn giúp tăng cường năng lượng cho hoạt động thể chất.


 
 
 Đọc bài gốc tại
 đây
 .

6 loại thực phẩm giàu protein giúp tăng cơ bắp hiệu quả

Unknown diet and nutrition, food and drink, health & fitness, health and exercise, nutrition

Để tăng cơ bắp , việc bổ sung thực phẩm giàu protein vào chế độ ăn uống là rất cần thiết. 1. Trứng Trứng chứa nhiều protein chất lượng cao và các axit amin thiết yếu, rất tốt cho việ…

10 Buah Ampuh untuk Mengendalikan Gula Darah Tinggi secara Alami

Unknown blood sugar, health, health and exercise, health benefits, nutrition

<img data-document-id="cms/api/amp/image/AA1fmVIL" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1fmVIL.jpg"/>

 
 
 - Gula darah tinggi bisa berdampak buruk pada kesehatan tubuh. Kondisi ini bisa meningkatkan risiko diabetes dan komplikasi lainnya.


 Menyusun kebiasaan makan dengan memilih pangan sehat amatlah krusial. Salah satu metodenya ialah dengan mengonsumsi buah-buahan yang sesuai.




 Sejumlah buah kaya akan serat, vitamin, serta zat antosianin yang dapat mendukung penurunan kadar glukosa dalam darah. Zat-zat alaminya pun berpotensi memperbaiki respons tubuh terhadap insulin.


 Pada artikel kali ini, kami akan mengulas 10 benda yang direkomendasikan bagi orang dengan kadar gula darah tinggi, sebagaimana diambil dari sumber tersebut.
 
 mcehospital
 
 dan
 
 healthline
 


 
 Apakah Minuman Buah Cocok bagi Pengidap Diabetes? Berikut Pendapat Ahli
 


 Dengan mengonsumsinya secara teratur, buah-buahan tersebut dapat membantu menstabilkan tingkat glukosa di dalam tubuh.

<h2>
 1. Blueberry
</h2>

 Blueberry memiliki kandungan antosianin, zat Antioksidan ini dapat mendukung peningkatan kepekaan insulin dalam tubuh.


 Selain itu, kandungan serat di dalamnya dapat memperlambat penyerapan gula dalam tubuh, menjaga kadar gula tetap stabil.


 Mengonsumsi blueberry secara rutin juga dapat membantu mengurangi peradangan dan memperbaiki metabolisme gula.



<h2>
 2. Apel
</h2>

 Apel kaya akan pektin, sejenis serat larut yang memperlambat penyerapan gula dalam tubuh.


 Di samping itu, senyawa polifenol pada apel membantu memperbaiki kerja pankreas serta menurunkan ketahanan tubuh terhadap insulin.


 Angka indeks glukemik yang rendah membuat apel menjadi pilihan buah yang baik bagi mereka yang ingin mengontrol tingkat gula darah dengan efektif.

<h2>
 3. Alpukat
</h2>

 Avokad mengandung lemak tidak jenuh tunggal, yang bertanggung jawab untuk meningkatkan respons insulin pada tubuh.


 Di samping itu, serat yang terdapat pada alpokat dapat menunda proses penyerapan karbohidrat, menghindari kenaikan kadar glukosa di darah pasca makan.


 Mengonsumsi alpukat pun berfungsi untuk menstabilkan tingkat glukosa di darah pada jangka waktu lama.



<h2>
 4. Jeruk
</h2>

 Jeruk kaya akan serat larut serta flavonoid, zat-zat ini bisa membantu menunda absorpsi glukosa ke dalam aliran darah.


 Vitamin C pada jeruk pun memainkan peran dalam meningkatkan metabolisme insulin dan mendukung tubuh untuk mengatur tingkat glukosa dengan lebih efisien.


 Indeks glikemiknya yang rendah membuat jeruk aman dikonsumsi oleh penderita diabetes.

<h2>
 5. Stroberi
</h2>

 Strawberry dipenuhi dengan antosianin dan polifenol, zat-zat ini berperan dalam menstabilkan tingkat glukosa di darah.


 Zat besi yang terdapat pada stroberi turut membantu mengurangi kecepatan penyerapan karbohidrat oleh tubuh, dengan begitu dapat menahan kenaikan kadar glukosa darah pasca makan.


 Mengonsumsi stroberi dengan teratur bisa mendukung pemeliharaan sistem metabolisme dalam tubuh.

<h2>
 6. Pir
</h2>

 Pir memiliki serat tinggi yang membantu memperlambat penyerapan gula dalam darah.


 Kandungan flavonoid dalam pir juga dapat meningkatkan sensitivitas insulin, mendukung tubuh dalam mengontrol kadar gula darah dengan lebih baik.


 Angka indeks glukemik yang rendah membuat apel menjadi pilihan sehat untuk mengontrol kadar gula dalam darah.

<h2>
 7. Kiwi
</h2>

 Kiwi kaya akan serat soluble dan vitamin C, yang membantu mempertahankan sistem metabolisme tubuh agar terus normal.


 Di samping itu, kiwi kaya akan actinidin, sebuah enzim alami yang dapat memperbaiki penyerapan protein dalam tubuh serta menurunkan ketahanan terhadap insulin.


 Mengonsumsi buah kiwi setiap hari bisa membantu memperbaiki kontrol glukosa dalam darah.

<h2>
 8. Ceri
</h2>

 Ceri kaya dengan senyawa antosianin, zat antioksidan berfungsi sebagai penangkal peradangan dan mendukung pengaturan tingkat glukosa dalam darah.


 Komponen polifenol pada buah ceri turut membantu memperbaiki kepekaan insulin, yang mana hal ini dapat menekan kemungkinan terjadinya kenaikan kadar glukosa di darah pasca konsumsi makanan.


 Indeks glikemiknya yang rendah menjadikan ceri camilan sehat untuk penderita diabetes.

<h2>
 9. Jambu Biji
</h2>

 Jambu biji kaya akan serat serta vitamin C, yang berfungsi untuk menjaga stabilitas gula darah dalam tubuh.


 Komponen antioxidan pada jambu biji turut membantu melindungi sel-sel pankreas dari kerusakan yang disebabkan oleh stres oksidatif.


 Mengonsumsi jambu biji bisa membantu mengurangi kecepatan penyerapan glukosa serta menstabilkan kadar gula dalam darah.

<h2>
 10. Delima
</h2>

 Daging delima kaya akan punicalagin dan polifenol, zat antosianidin kuat yang dapat menstabilkan tingkat glukosa dalam darah.


 Di samping itu, jus delima dapat menahan enzim yang merusak gula dalam usus, sehingga membantu mengurangi kenaikan glukosa darah secara cepat setelah konsumsi makanan.


 Mengonsumsi delIMA dengan teratur bisa pula menolong memperbaiki kepekaan insulin dalam tubuh.

10 Buah Ampuh untuk Mengendalikan Gula Darah Tinggi secara Alami

Unknown blood sugar, health, health and exercise, health benefits, nutrition

- Gula darah tinggi bisa berdampak buruk pada kesehatan tubuh. Kondisi ini bisa meningkatkan risiko diabetes dan komplikasi lainnya. Menyusun kebiasaan makan dengan memilih pangan sehat amatlah…

Doctors Unveil Terrifying Health Risk Tied to Poor Sleep in Malaysia

Unknown dementia, health, health and exercise, illness, medical conditions and diseases

<ul class="mol-bullets-with-font">
 <li class="">
 
 EXPLORE FURTHER: Experts unveil the disorder that occurs within the body upon lack of sleep
 
 </li>
</ul>

 Experts caution that feeling drowsy constantly might indicate dementia.


 University of
 California
 Researchers have discovered that older women experiencing daytime sleepiness face twice the risk of developing dementia.


 Adequate sleep is essential for maintaining brain health and restoring cognitive functions, along with strengthening newly acquired knowledge and experiences.


 Dementia has been shown to disrupt that process, meaning even those who get eight hours of sleep per night may not be getting quality rest.


 The researchers found the link, though they could not say conclusively whether bad sleep causes dementia by circumventing the brain's normal waste-removal and rejuvenation processes while it sleeps, or if progressive brain decay causes poor sleep quality.


 Dr Yue Leng, an epidemiologist at UC San Francisco who specializes in the link between sleep and neurodegeneration in older adults, said: ‘Our study found that sleep problems may be intertwined with cognitive aging and may serve as an early marker or risk factor for dementia in women in their 80s.'

<img data-document-id="cms/api/amp/image/AA1Bgcdm" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Bgcdm.jpg"/>

 The researchers from UC San Francisco and UC San Diego analyzed data from the Study of Osteoporotic Fractures (SOF), which enrolled women 65 and up from Baltimore, Minneapolis, Pittsburgh, and Portland, Oregon, between 1986 and 1988.


 The study followed 733 women with an average age of 83 at the start over decades.


 None of the women exhibited signs of cognitive impairment at the start of the study. Researchers conducted follow-up ‘visits’ at various time points.


 They relied on a technology introduced after the study began, specifically around 2002, during the eighth visit.


 At that point, researchers began using wrist-worn actigraphs – small devices that measure movement using a sensor and continuously record sleeping and waking activity.


 Women wore them for three days at the start and end of the study.


 They also conducted cognitive testing periodically throughout the study.


 Over a third of the women had declining nighttime sleep (DNS), indicating poor sleep quality.

<img data-document-id="cms/api/amp/image/AA1Bgf1w" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Bgf1w.jpg"/>

 Twenty-one percent had increasing sleepiness (IS), and overall, more than half of women had poor sleep patterns over five years.


 Over 22 percent of women developed cognitive impairment over a five-year follow-up period, and 13 percent of them developed dementia.


 Women stuck in one of these detrimental sleep patterns had a two- to three-fold risk of developing dementia compared to those with stable sleep.


 Even after adjusting for age, education, and race, the increased risk of dementia linked to daytime sleepiness was still double.


 Using actigraphy data, researchers were also able to see clearly how sleep habits and patterns change as women age.


 Both DNS and IS pattern groups napped more during the day, had weaker circadian rhythms, and worsened sleep quality by the year.


 The latest research was published in the journal Neurology.


 Studies have long questioned the link between sleep patterns and dementia risk, likening it to a chicken-or-the-egg scenario: does poor sleep cause dementia, or does dementia engender poor sleep?

<img data-document-id="cms/api/amp/image/AA1Bgcdw" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Bgcdw.jpg"/>

 Several other studies have demonstrated links between insufficient amount of sleep and dementia risk.


 A Harvard Medical School study, for instance, followed 2,800 people 65 and older and found those who slept for five hours or fewer every night
 were twice as likely
 to develop dementia compared to those who slept six to eight hours nightly.


 At the same time, poor sleep is a known symptom of dementia. People with the neurodegenerative disease – around two-thirds of whom are women – often struggle to fall asleep and stay asleep.


 People with dementia spend less time in stages three and four of sleep, when the body repairs tissues, bolsters the immune system’s preparedness, processes memories, restores energy, and clears waste products from the brain.


 Dr Leng said: ‘This highlights the need for future studies to look at all aspects of daily sleep patterns to better understand how changes in these patterns over time can be linked to dementia risk.’

Read more

Doctors Unveil Terrifying Health Risk Tied to Poor Sleep in Malaysia

Unknown dementia, health, health and exercise, illness, medical conditions and diseases

EXPLORE FURTHER: Experts unveil the disorder that occurs within the body upon lack of sleep Experts caution that feeling drowsy constantly might indicate dementia. University of Calif…

운동만 많이 해서는 안 돼! 건강하게 사는 비결

Unknown fitness, health, health & fitness, health and exercise, health risks

<div>
 <img data-document-id="cms/api/amp/image/AA1B7GlF" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B7GlF.jpg"/>
</div>

 운동과 건강은 분리할 수 없는 연결고리처럼 생각됩니다. 건강 관련 모든 주제를 논하더라도 대부분 마무리는 '정기적인 체육 활동'이 될 가능성이 크죠. 그러나 최근 핀란드에서 쌍둥이들을 상대로 진행된 조사에서는 이러한 인식을 깨뜨릴 만큼 운동과 건강 사이의 관계가 단순하지 않다는 사실이 밝혀졌습니다. 이제 우리는 '적절한 운동의 중요성'에 대해서 살펴보겠습니다.

<h2>
 
 
 운동이 건강에 미치는 영향
 
 
</h2>

 '건강을 유지하기 위해서는 운동이 필수적이다'라고 하는 문장에서 '건강'의 의미는 어떤 것일까요? 적어도 질병만 없다고 해서 건강하다고 할 수 있는 것은 아닙니다. 물리적인 측면뿐만 아니라 정신적인 면과 더불어서 사회생활에서도 특별한 문제가 없으며 안정된 상태를 가리킨다는 광범위한 개념으로 이해해야 합니다.


 뿐만 아니라, 건강은 그러한 상황이 지속되는 것만을 의미하는 것은 아니다. 생활 중에는 반드시 부상을 입거나 질병에 걸릴 수도 있기 때문이다. 오히려, 부상이나 병으로부터 얼마나 신속하고 효과적으로 회복할 수 있는지도 '건강한 사람'의 기준에 포함된다.


 또는 이렇게 볼 수도 있다: 좋은 상태에서 보내는 기간만큼 삶을 연장할 수 있어야 비로소 그 생명이 건강하다고 말할 수 있다고. 따라서 '건강한 수명' 및 '사망 가능성' 역시 건강의 일부라 해석해야 한다.


 건강 상태를 이렇게 요약하면, 운동과 건강 사이에는 어떠한 연결 고리를 찾을 수 있을까요? 운동이 실제로 우리의 건강에 얼마나 큰 영향력을 끼치는지 알아보기 위해서, 핀란드의 위베스quirle(Weverskylle) 대학 연구진은 국내에서 약 2만 2천 명의 쌍둥이들에게 참여하여 그들이 하는 신체활동과 생존율 간의 상호작용 관계를 분석했습니다.

<div>
 <img data-document-id="cms/api/amp/image/AA1B7RlB" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B7RlB.jpg"/>
</div>
<h2>
 
 
 운동의 짧은 기간 내 그리고 긴 시간 동안의 이점
 
 
</h2>

 연구진은 신체 활동 수준에 대해 15년 동안의 장기간 연구를 진행하고, 사망률에 대해서는 그 두 배인 30년간의 관찰을 시행했습니다. 이러한 긴 기간의 모니터링은 운동 효과의 정확성을 최대한으로 유지하면서 사망에 이를 때까지의 전체적인 변화 패턴을 분석하는 것이 중요하다고 판단되었던 이유입니다.


 15년 동안 이루어진 체력 활동 분석에 따르면 참여자들을 네 가지 유형으로 구분할 수 있다. 대부분 시간을 의자에서 보내는 사람들로 구성된 A그룹, 다소 운동을 하는 B그룹, 꽤나 활발하게 움직이는 C그룹, 그리고 아주 역동적으로 행동하는 D그룹이 그것들이다.


 이후 진행된 30년간의 장기 사망률 연구에서는 어떤 결론이 도출되었을까요? 일반적으로 많이 움직일수록 사망 위험이 줄 것이라고 예측될 수 있습니다. 그러나 A그룹에서 B그룹으로 변경되면서 사망 위험이 약 7% 감소했다고 보고되었습니다. 반면, C그oup와 D그룹에서는 더욱 높은 활동량에도 불구하고 추가적인 사망 위험 저하 효과가 확인되지 않았습니다.


 여기에 언급된 내용을 명확하게 구별해야 한다. 이 결과들은 30년 동안 수집된 긴 기간의 자료를 바탕으로 하고 있습니다. 연구진은 일시적인 사망 확률에도 검토를 실시했습니다. 그 결과, 신체 활동량이 많으면 사망 가능성이 줄었다는 점입니다. 특히 D그룹에서는 사망 가능성마저 가장 낮아졌습니다. 그러나 오랜 시간을 고려하면 연구자들의 최종 판단은 A그룹과 D그룹 간에는 큰 차이가 없다는 것입니다.

<h3>
 당신을 위한 추천
</h3>
<ul>
 <li>
 근육량을 증가시키는 다이어트에서는 단백질 이외에도 다양한 요소를 고려해야 합니다.
 </li>
 <li>
 "하루에 3분만 투자하세요," 이런 식으로 운동하면 근육이 있는 몸매를 쉽게 만들 수 있습니다.
 </li>
 <li>
 어깨 뻗음 증상 완화를 위한 운동을 할 때는 목과 등을 동시에 고려해야 합니다.
 </li>
</ul>
<div>
 <img data-document-id="cms/api/amp/image/AA1B7OPv" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B7OPv.jpg"/>
</div>
<h2>
 
 
 체육과 wellness는 어떤 관점에서 접근해야 할까요?
 
 
</h2>

 이 정도되면 운동과 건강 사이의 연관성을 이해하는 데 혼란을 겪는 사람들도 있겠죠. 그러나 분명한 결론에 도달한 이들도 있을 것입니다. 그들은 '적절한 운동이 가장 좋은 방법'이라고 말할 것 같습니다.


 위베스퀴렐 대학의 연구진은 세계 보건 기구(WHO)가 권장하는 신체 활동 가이드라인이 수명 및 유전자 관련 질병 위험에도 영향을 줄지 살펴봤습니다. WHO 가이드에는 주간으로 중등도 운동 150-300 분 혹은 고강도 운동 75-150 분 포함됩니다. '혹은'이라는 단어로 표현된 핵심은 두 가지 모두를 해야 한다는 것보다 선택 가능성을 나타냅니다. 이는 적절한 운동량 추천을 명확히 합니다.


 연구진의 보고에 의하면 이런 운동 양 기준을 채워도 유전 관련 질병이나 사망 위험은 줄어들지 않는다는 결론입니다. 이전 15년 동안의 체력 활동 분석에서는 매일 권장된 수준의 운동을 한 그룹과 상대적으로 적게 움직인 집단 간의 생존율을 대조하였지만 명백히 다른 점은 찾아볼 수 없었습니다.

<h2>
 
 
 운동과 건강 사이의 관련성은 'U자 형태'를 이룬다.
 
 
</h2>

 그러면 ' 운동 여부와 관계없이 건강 상태에는 아무런 관련성이 없나요?' 라는 것이 최종 결론일까요? 물론 그런 것은 아닙니다. 건강을 평가하기 위한 다른 기준이 있습니다. 일반적으로 '생물학적 연령' 또는 '신체 나이'로 알려진 것입니다. 이 분야에서 '후성유전자학'이라는 개념은 우리가 태어날 때부터 가지고 있는 유전자 표현 방식이 후대의 행동 및 습관 같은 환경적 요소들 때문에 변화될 수 있음을 강조합니다.


 위베스퀼레 대학 연구팀은 후성유전학 시계를 사용해 측정한 혈액 샘플로부터 운동과 건강에 대한 결론을 도출했다. 적당한 수준의 운동을 규칙적으로 할 때 사망 위험이 가장 낮아진다는 것이다. 연구팀은 “운동을 가장 적게 한 사람과 가장 많이 한 사람에게서 생물학적 노화가 빠르게 나타났다”라고 이야기했다. 운동량과 노화 속도를 그래프로 그린다면 U자 모양에 해당한다.


 따라서, 우리는 운동과 건강 간의 관계에 대해 조금 다르게 생각해야 합니다. 운동이 우리 건강에 큰 영향을 미친다는 사실은 의심의 여지가 없습니다. 그러나 어떤 경우에도 모든 형태의 사망リスク를 줄일 수 있는 단 하나의 해결책으로 볼 순 없어요. 이 점을 강조하기 위해 연구에서는 특정 유전자로 인해 발생하는 질병의 위험성을 감소시키지는 못한다고 지적했습니다.


 일부 사람들에게는 이 점이 이미 잘 알려져 있을 수 있습니다. 그러나 아직도 '많이 운동하면 건강해진다' 이런 방식으로 생각한다면, 약간의 시각 변화가 필요한 때입니다. 단순히 많은 양을 하는 것보다 적절하게 그리고 지속적으로 실천하는 것이 가장 좋습니다.

<div>
 <img data-document-id="cms/api/amp/image/AA1B7HW4" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B7HW4.jpg"/>
</div>

운동만 많이 해서는 안 돼! 건강하게 사는 비결

Unknown fitness, health, health & fitness, health and exercise, health risks

운동과 건강은 분리할 수 없는 연결고리처럼 생각됩니다. 건강 관련 모든 주제를 논하더라도 대부분 마무리는 '정기적인 체육 활동'이 될 가능성이 크죠. 그러나 최근 핀란드에서 쌍둥이들을 상대로 진행된 조사에서는 이러한 인식을 깨뜨릴 만큼 운동과 건강 사이의 관계가 단순하지 않다는 사실이 밝혀졌습니다. 이제 우리는 '적절한 운동의 중요성'에 대해서 살펴…

Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

<ul class="mol-bullets-with-font">
 <li class="">
 
 DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT
 
 </li>
</ul>

 Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity.


 However, according to experts, you don’t have to go to the gym to torch calories. You can adopt various daily habits both at your house and workplace that might end up burning more energy than an ordinary exercise session.


 Non-exercise activity thermogenesis, referred to as NEAT, is characterized as
 the process wherein the body expends greater amounts of energy
 And consumes more calories performing daily activities throughout the day compared to when exercising.


 In addition to helping control your weight, NEAT can also boost circulation, support heart health, elevate your mood, and regulate blood sugar levels — thereby reducing the risk of various conditions.
 diabetes
 and cardiovascular diseases.


 Dr. Michael Dakkak, a specialist in sports medicine, clarifies: "NEAT encompasses the activities we engage in outside of formal exercise routines, which nonetheless utilize our body’s energy to boost performance, expend calories, and aid in maintaining efficient bodily functions."


 
 
 Here are six simple daily activities that can help you burn calories without much effort:
 
 1. Walking short distances instead of driving.
 
 2. Using stairs rather than elevators.
 
 3. Doing chores like vacuuming or mopping.
 
 4. Gardening or yard work.
 
 5. Playing with children or pets actively.
 
 6. Standing at your desk instead of sitting.
 

<h2 class="mol-para-with-font mol-style-subhead">
 
 Standing at work
 
</h2>
<img data-document-id="cms/api/amp/image/AA1B2AQs" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B2AQs.jpg"/>

 Substantial studies indicate that when you stand rather than sit at your workplace, your body consumes additional oxygen and consequently burns more calories.


 Research assessing oxygen intake discovered that standing consumes roughly 0.15 additional calories per minute compared to sitting for the majority of individuals.


 Although the discrepancy is tiny on its own, it can build up over extended work periods and have a significant impact.


 A person working at an office and standing for about three hours during an eight-hour shift can burn roughly 15 to 30 calories each hour.


 This totals almost 1,800 calories over a month period, which is similar to running 18 miles.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Modifying your stance and adjusting your movements
 
</h2>

 Frequently altering your stance and movement rather than remaining stationary for extended periods can significantly impact your caloric expenditure throughout your weight-loss journey.


 Research employing advanced tracking devices indicates that individuals who often alter their stance or modify their body position over the course of the day use additional energy, thereby burning more calories.


 Although fidgeting has typically been seen as distracting, it can assist you in burning off additional calories compared to remaining stationary.


 Simple movements like tilting from one side to another in your seat, drumming your feet, wriggling your toes, spinning your hair, and performing shoulder circles can help maintain bodily activity and boost calorie burn throughout the day.


 A 2005
 study
 Suggesting simple actions like gently tapping your foot, jiggling your leg, and displaying other subtle indications of unease could aid in burning up to 350 calories daily—potentially leading to a weight reduction of 30 to 40 pounds over the span of a year.


 
 
 Everyday walking
 
 

<img data-document-id="cms/api/amp/image/AA1B2FlL" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B2FlL.jpg"/>

 You might be unaware of this, but wandering through grocery store aisles or strolling several blocks to reach your bus stop can actually burn calories.


 Walking around your house as you chat on the telephone can also help you expend energy.


 The study revealed that merely walking for two minutes every half hour notably enhanced blood sugar regulation after meals when contrasted with prolonged sitting and standing alike.


 A lady weighing 150 lbs who takes a walk for at least 60 minutes daily, even at a casual pace, can expend roughly 210 calories.


 Conversely, a gentleman weighing 200 lbs who takes a walk for one hour could expend approximately 246 calories.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Household chores
 
</h2>

 Tasks like preparing homemade meals, doing some tidying up, and washing dishes by hand can significantly boost energy consumption.


 Research indicates that vacuuming for 30 minutes can burn approximately 99 calories if you weigh 120 lbs, around 124 calories if you're 150 lbs, and about 166 calories if your weight is 200 lbs.


 Creating beddings, tending to gardens, cleaning windows, disposing of garbage, and wiping down surfaces all contribute to calorie burning and muscle engagement.


 While scrubbing the bathtub with some additional effort, flipping the mattress to tidy up the bed, carrying bulky garbage bags from the kitchen to the street, and constantly going upstairs within your home, you’re getting exercise without realizing it.

<img data-document-id="cms/api/amp/image/AA1B2u9z" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B2u9z.jpg"/>

 For someone weighing 120 lbs, spending an hour doing various cleaning tasks at home will burn approximately 171 calories, whereas mowing the lawn can expend about 314 calories in that same timeframe.


 Gardening is an excellent housework activity for burning calories unnoticed.


 Participating in activities such as digging, weeding, raking, and planting—activities that qualify as moderate exercises—can help maintain bodily movement and keep your metabolism active for burning calories.


 The CDC states that spending 30 to 45 minutes working in your garden can help you burn as many as 300 calories.


 Despite staying indoors all day, going up and down the stairs and shifting items around can help you expend approximately 240 calories daily.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Taking the stairs
 
</h2>

 Choosing to use the stairs instead of elevators in places like your workplace, a clinic, a shopping center, or a metro station could aid in shedding roughly one pound over a few months' time.


 Studies examining step counts among various populations have shown that individuals who average at least 7,500 steps per day tend to achieve notably superior weight management compared to less active counterparts.


 An individual weighing approximately 160 pounds can expend around five calories per minute when climbing stairs at a slow pace, and roughly four calories each minute when descending those stairs gradually.


 An individual can expend approximately 19 calories each minute by jogging up a staircase.

<h2 class="mol-para-with-font mol-style-subhead">
 
 Interacting with children or animals
 
</h2>

 Many of the games played by children, particularly those involving younger ones, consist of quick and impromptu actions like dashing about, leaping, crouching, and pursuing each other.


 And all of these things can significantly raise your heart rate and burn calories.


 Likewise, engaging in basic activities with your pets like tossing a ball or going for a leisurely stroll can contribute to shedding pounds.


 According to a 2023 study conducted by Lloyds Pharmacy, an average man can expend around 250 calories per hour engaging in activities with kids or pets, whereas for women, this number stands at approximately 211 calories, varying according to how vigorous the interaction is.

Read more

Simple Daily Movements That Torch More Calories Than Intense Workouts

Unknown exercise, exercise for weight loss, health & fitness, health and exercise, healthy workouts

DOCTOR'S CONCERN GROWS AS BICEPS "BURST" DURING COMMON WORKOUT Given the restricted timeframe and expensive gym memberships, it might feel difficult to fit in adequate physical activity…

How Your Daytime Habits Are Affecting Your Sleep Tonight

Unknown health and exercise, medicine and healthcare, psychology of everyday life, sleep advice, wellness

Sleep
 is vital for both mental and physical well-being - despite this, numerous individuals find it challenging.


 Currently, specialists assert that your everyday activities might play a crucial role in improving your sleep quality at night.


 Even though it might seem paradoxical, what you do—or refrain from doing—during the day can greatly affect your sleep quality at night.


 The psychotherapist and sleep specialist Heather Darwall-Smith remarked, "Many believe that issues with sleeping begin once they hit the bed; however, actually, our daily lifestyle significantly influences the quality of our nighttime rest," she explains.


 If you find yourself wide awake at 3 AM, gazing at the ceiling and attempting to coerce yourself into sleeping, cease resisting. Sleep cannot be compelled.


 Darwall-Smith, whose upcoming book titled "How To Be Awake" is set to be released soon, elucidates that sleep comprises two mechanisms – first off, your
 circadian rhythm
 , the internal
 body clock
 This informs you about when to feel alert and drowsy, factoring in light exposure, activity levels, and daily habits, along with your body’s internal drive for sleep known as homeostatic sleep pressure. This pressure is connected to a substance called adenosine, which accumulates in your brain after waking up, enhancing your desire for rest.

<img data-document-id="cms/api/amp/image/AA1zKdxD" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zKdxD.jpg"/>

 The longer you remain awake and active, the more intense this sleep drive becomes," she explains. "During nighttime, elevated adenosine levels assist you in falling asleep naturally.


 Both mechanisms function collaboratively throughout the full 24-hour cycle of day and night, creating an opportunity for sleep. Without sufficient accumulation of sleep pressure or when your internal circadian rhythm is misaligned, achieving restful sleep may prove difficult regardless of your desire for it.


 Moreover, our connections with others play a role in forming our neural pathways and can affect our sleep patterns as well, she notes. "An uncomfortable discussion, lingering conflict, or the sense of being overlooked may accompany us throughout the night," she adds.


 So rather than fixating on ways to improve your sleep, turn it around and consider this: How can I stay alert in a manner that allows sleep to occur effortlessly?


 Here is her guidance on how to accomplish this...

<h2>
 
 1. Rise at the identical hour daily
 
</h2>

 Darwall-Smith points out that your internal clock functions best with regularity. When the wake-up time fluctuates—such as oversleeping following a poor night’s sleep or varying wake times throughout different days—it disrupts the whole sleep-wake rhythm. Maintaining a consistent morning awakening helps regulate the buildup of sleep pressure, ensuring that by nighttime, your body feels primed for slumber.


 If improving your sleep is your goal, focus first on changing just one aspect," she suggests. "Establishing this particular routine will set your internal clock, clarifying times when you should be alert and periods when your body knows it’s time to prepare for rest.


 To maintain this level of consistency, she recommends adhering to a consistent wake-up schedule—even on weekends—and promptly exposing oneself to natural light upon waking (which signals to the brain that it’s daytime). Additionally, she advises against trying to compensate for missed sleep because spending additional hours in bed can reduce sleep drive, thus complicating matters for the following night.

<h2>
 
 2. Begin the day with mindfulness
 
</h2>

 The way you start your day influences how well you rest at night. If you jolt awake to a loud alarm only to spend time scrolling on your phone before rising, your body endures a stressful reaction every morning. This pattern sets the stage for a high-stress day followed by poor-quality sleep, according to Darwall-Smith.


 Your body clock depends on distinct cues during the morning—consistent timings, light exposure, and physical activity all help stabilize this.
 process
 "To collaborate with signals appearing 12-14 hours later that initiate the countdown to sleep," she clarifies.


 In addition to rising at the same time each day, she suggests heading outdoors or positioning yourself near a window as early as you can, since exposure to morning light helps synchronize your internal clock.


 Replace your alarm with a sunrise simulator, or choose a softer sound that won’t make your heart pound, and try not to feel hurried.


 She explains: “Slowing down – taking time for breakfast, moving with intention, and starting the day mindfully – reduces stress. A calmer morning sets the tone for a more balanced day, which supports better sleep at night.”

<h2>
 
 3. Let your mind take a rest
 
</h2>

 If you pack each hour of the day with activities and continuous stimulation, your brain doesn't get an opportunity to unwind. Consequently, when it’s time for bed, rather than relaxing, your mind becomes overwhelmed cognitively and tries to tackle all matters simultaneously — replaying discussions, incomplete chores, and lingering concerns.

<img data-document-id="cms/api/amp/image/AA1zGfo7" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zGfo7.jpg"/>

 To prevent this, Darwall-Smith recommends incorporating genuine breaks throughout the day—times when you’re not browsing social media or occupying yourself with trivial tasks. Allow your thoughts to drift freely through activities like daydreaming, gazing out the window, taking brief walks sans smartphone, and establishing 'mental exit points' such as lowering the lighting, reading, doing stretches, or tuning into calming audio.


 "When you permit yourself some periods of mental rest throughout the day, your brain won't overwhelm you with thoughts at night," she assures.

<h2>
 
 4. Transform daytime into something distinct from nighttime
 
</h2>

 If you've spent an entire day sedentary and browsing through screens, your body may struggle to transition into sleep mode, as Darwall-Smith highlights. "Sleep occurs when there's a stark distinction between being awake and at rest—but if you have remained in a low-energy, low-activity condition throughout the day, this contrast becomes less pronounced," she elaborates.


 However, you don't need intense physical activity to establish a clear distinction between day and night—Darwall-Smith notes that studies indicate even minor motions like fidgeting, stretching, or changing positions can aid in regulating your circadian rhythm and sleep drive.


 Therefore, she recommends getting up each hour, whether it's for stretching purposes or simply moving around. Additionally, she suggests walking during conference calls and discussions within meetings. She also endorses fidgeting as this represents your body's method of staying active and involved. As she puts it, "It’s your body’s way of keeping itself engaged."

<h2>
 
 5. Acknowledge unprocessed emotions
 
</h2>

 Darwall-Smith suggests that unaddressed feelings do not disappear when we shut our eyes, and this unresolved state can lead to sleeplessness.


 She emphasizes the importance of releasing stress, taking several deep breaths, signaling your body that it's alright to unwind, and establishing a routine indicating that the day has ended—perhaps with a soothing beverage and soft lights. "Recognize whatever is present," she suggests. "You don't have to resolve every issue before sleeping; however, discovering methods to identify and manage these feelings can be beneficial."

<h2>
 
 6. Settle yourself
 
</h2>

 If you're experiencing emotional or physical unrest, you'll stay highly vigilant, according to Darwall-Smith. "When your nervous system remains in an alerted state, it won't prioritize sleep," she emphasizes.


 Recognize what is causing your unease and try using techniques like deep breathing, weighted blankets, and grounding exercises to make yourself feel more secure, she recommends.

<h2>
 
 7. Don’t chase sleep
 
</h2>

 Darwall-Smith highlights that the more effort you put into controlling sleep, the more distant it tends to get. Therefore, she recommends abandoning your sleep tracker if it causes anxiety, relaxing strict guidelines for your bedtime rituals, and concentrating instead on making the most of your awake time.


 "Obsessing over sleep may transform it into a performance rather than letting it remain a natural, effortless experience," she explains.


 Rather than attempting to correct your sleep patterns, aim to stay awake in a manner that allows sleep to occur organically. The objective shouldn’t be sleep itself but rather living a life that fosters relaxation and restoration.


 However, she emphasizes that if you continually face difficulties sleeping even after implementing adjustments, you might be dealing with a sleep disorder, which makes it worthwhile to consult a medical practitioner. "Should sleep feel like an ongoing fight each night, remember that you shouldn’t tackle this challenge by yourself—assistance is accessible," she states.


 
 "How To Be Awake (So You Can Sleep Through The Night)" by Heather Darwall-Smith is released by Harper NonFiction on February 27, with a price of £16.99.
 


 The Independent stands out as the globe’s premier source of unbiased journalism, offering worldwide news, opinions, and insights tailored for those with an independent mindset. With a vast international audience composed of people who appreciate our reliable perspective and dedication to fostering constructive transformation, we continue to expand. Today more than ever, fulfilling our purpose of driving meaningful change remains crucial.

How Your Daytime Habits Are Affecting Your Sleep Tonight

Unknown health and exercise, medicine and healthcare, psychology of everyday life, sleep advice, wellness

Sleep is vital for both mental and physical well-being - despite this, numerous individuals find it challenging. Currently, specialists assert that your everyday activities might play a crucial ro…

Expert Tips: The Right Way to Eat Before, During, and After Your Workout

Unknown diet and nutrition, food and drink, health and exercise, healthy workouts, nutrition

Nutrition experts on when to eat carbs before workouts, why you needn't guzzle protein shakes after and why what you eat is most important

 Some self-proclaimed exercise experts on social media swear that working out on an empty stomach burns more fat.


 But it is a common misconception that exercising in a
 fasted state
 improves performance or burns more calories, says Abby Langer, a dietitian in Toronto, Canada.


 "The research shows that in terms of gains, it doesn't really make much of a difference," she says.


 Do you have questions about the biggest topics and trends from around the world? Get the answers with
 SCMP Knowledge
 , our new platform of curated content with explainers, FAQs, analyses and infographics brought to you by our award-winning team.


 Does that mean you should load up on protein and carbs right before a workout? No, that is not true either. Here is a look at when - and how - you should eat before, after or even during a workout. And remember, experts say what you eat is more important than when you eat.

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 <img data-document-id="cms/api/amp/image/AA1AQ5FD" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQ5FD.jpg"/>
</div>
<h3>
 What is the case for eating before exercising?
</h3>

 The calories in food are energy, so you need them to fuel your body for a proper workout. Eating too much too soon beforehand, though, can be problematic.


 Exercising diverts blood from organs including the stomach to the muscles, says Langer, author of
 
 Good Food, Bad Diet
 
 . So exercising on a full stomach affects the digestive process, which could cause cramping or even make you feel sick.


 That is particularly the case with meals high in
 fat, protein or fibre, which take longer to digest than carbohydrates
 . Langer recommends eating a high ratio of carbs beforehand and waiting two to three hours before intense exercise.


 "You don't want to eat a big steak an hour before you play hockey," she says.


 If you exercise first thing in the morning or before dinner, it is OK to have a carb-rich snack like a
 banana
 with peanut butter or yogurt with fruit beforehand. It will give you the energy to perform well, and you can fuel up afterwards with a full meal.

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 <img data-document-id="cms/api/amp/image/AA1AQ10B" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQ10B.jpg"/>
</div>
<h3>
 When, and what, should you eat after exercise?
</h3>

 That steak may serve you better after exercise, because that is when a higher ratio of protein is easier to digest, says Krista Austin, a physiologist in Colorado Springs in the US state of Colorado.


 Austin says that, if after a workout you are going to have to wait over an hour for a full meal, enjoy a protein-rich snack in the meantime to curb your appetite.


 "A lot of people get very hungry about an hour after exercise, and you don't want to do that," says Austin, co-author of
 
 Performance Nutrition: Applying the Science of Nutrient Timing
 
 . "You want to catch it early, or you go and overeat."


 But it is another myth that you need to grab a protein shake within minutes of finishing to build the biggest muscles, Langer says.


 Many exercise enthusiasts point to what is known as an "anabolic window" of about an hour within exercising that the body is primed to
 repair muscle
 .


 For the average person, you have a much longer window, and nutrient timing is less important than making sure you consume some protein at every meal, Langer says.


 The body needs a continuous supply of amino acids such as protein for muscle repair and maintenance, she says, which means about 25 to 30 grams every meal, depending on various factors.


 "Prioritising that will help with goals, either muscle building, satiety, weight loss, all of that," Langer says.

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 <img data-document-id="cms/api/amp/image/AA1AQaoK" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQaoK.jpg"/>
</div>
<h3>
 How about eating during exercise?
</h3>

 Most people who are eating enough throughout the day do not need anything during a workout.


 Langer and Austin say the threshold is about an hour of intense exercise. Longer than that - say you are
 training for a marathon
 - And you could gain an advantage from having a carbohydrate-heavy snack mid-way through.


 Rather than concentrating on meal timings, Austin advises paying attention to what and how much you consume. She warns against making the subject too complicated and suggests adhering to the U.S. Department of Agriculture’s MyPlate guidelines.
 www.myplate.gov
 - suggestions for maintaining a well-balanced diet.


 What we really need to educate people about is how straightforward proper nutrition can be," she states. "Perhaps it’s best to shift away from concentrating on nutrient timing and instead ensure consistent meals throughout the day with an emphasis on overall wellness.


 
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 This article originally appeared on the South China Morning Post (www.scmp.com), the leading news media reporting on China and Asia.


 Copyright (c) 2025. South China Morning Post Publishers Ltd. All rights reserved.

Expert Tips: The Right Way to Eat Before, During, and After Your Workout

Unknown diet and nutrition, food and drink, health and exercise, healthy workouts, nutrition

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