Nutrition Spotlight Archives - Page 3 of 28

A good workout session can leave you feeling tired, sore, invigorated, happy—the list goes on and on. So, what exactly is going on inside your body?

Read on to know the physiological changes your body goes through during exercise, the lasting effects—and just about everything in between.

Exercise and Its Supporting Body Systems

Your body moves, breathes, and lives thanks to numerous systems working together in perfect harmony. Organs, tissues, and more step up to perform specific tasks and functions. And each plays a different role as you exercise. Here’s a breakdown of how some of them respond to exercise:

Cardiovascular System—You may know it as the circulatory system. Made up of the heart, arteries, and other blood vessels, it circulates oxygen- and nutrient-rich blood throughout your body. During exercise, your muscles require more oxygen than usual. In response, the cardiovascular system kicks into overdrive by increasing your heart rate and blood pressure. These changes give your hard-working muscles the oxygen they need. You feel this when your heart rate increases during your workout. This changes the blood distribution throughout your body. In a resting state your muscles receive about 20% of the blood your heart pumps; during exercise the number jumps up to 80%. Your heart loves it when you up your physical game.
Respiratory System: Breathing gives your body oxygen—and along with your muscles, your entire body needs more oxygen when you exercise. The respiratory system ignites pulmonary ventilation—increasing the air entering and exiting your lungs. This has two bodily effects. First, your lungs take in more air with each breath. And second, your breathing rate increases. You know this is happening when you get slightly out of breath during a workout.
Musculoskeletal System: Head to toe, your skeletal muscle helps provide movement, stabilize joints, and maintain posture. For most everyday activities, your muscles get ample energy from the oxygen you breathe in. The same holds true for prolonged, low-intensity exercise—known as aerobic exercise. During high intensity workouts—or anaerobic exercise—the oxygen in your blood doesn’t offer enough energy for your muscles. So your muscles turn to another energy source: the glycogen (a form of glucose, or sugar) stored in your muscles and liver. Three-quarters of your body’s total glycogen is stored in your skeletal muscles for go-to energy during regular exercise.
Endocrine System: One of the best things about exercise is it can make you feel good, and at times, almost euphoric. This is all thanks to this incredible system. As you exercise, it gives you bursts of several hormones—including dopamine and serotonin— neurotransmitters tied to improved mood and happiness. It doesn’t take pounding the pavement to get a “runners high,” but it does typically occur after intense or lengthy workout session. For those who prefer low intensity workouts, any form of exercise self-care can make you feel amazing.

Exercise from Start to Finish

From the moment you begin your workout, your body starts to make adjustments. Right off the bat, you’ll likely notice your heart rate increase to give your muscles oxygen to support more strenuous activity.

Depending on the exercise—aerobic or anaerobic—your muscles will draw on different energy sources. During cardio activities, such as jogging or cycling, your body relies on an elevated heart rate and deepened breathing to give your muscles enough oxygen to keep them energized. Weightlifting, on the other hand, is an anaerobic exercise. Pumping iron prompts your muscles to dip into your body’s glucose stores for energy.

After both types of workouts, your body immediately begins to return to its resting state. Your heart rate slows and your breathing returns to normal. On the inside, the distribution of oxygen throughout your body goes back to normal, too. This usually takes about an hour depending on how used your body is to exercise.

In the days and weeks following regular exercise, you may experience other changes as well. Visible benefits may be a better mood, higher energy levels, and even improved confidence.

Working Out Gives You Energy

Did you know that exercise gives you more energy? It may be hard to believe. You’re expending energy to exercise so you might think it leaves you more depleted. But the opposite is true. When you exercise, you’ll feel more energetic right away.

Increased blood circulation distributes fresh oxygen, nutrients, and endorphins throughout the body. This helps the body function better and use energy more efficiently. You may experience sharper focus, increased alertness, a boost in your mood, and more energy, immediately after a workout.

Exercise gives you more energy in the long-term too. Research has shown that regular exercise helps you sleep better and more deeply. This is one of the most important factors in helping you feel refreshed and energized throughout the day. On a biological level, exercise stimulates your muscle cells to produce more mitochondria—the “powerhouse” of the cell. Mitochondria are responsible for creating cellular energy out of glucose from your food. When more mitochondria are produced in the cells, you’re body is able to convert glucose into energy more effectively.

When it comes to energy, you might have thought of the human body as a battery. With a limited amount to expend throughout each day. In reality, the body is more like a chargeabale generator. It requires regular work and movement to replenish itself and produce the energy it needs.

The Long-Lasting Effects of Exercise

Let’s be honest, most people aren’t too focused on the science of exercise. They’re striving for tangible results—like improving strength, increasing stamina, or losing weight.

Regular exercise can lead to weight loss as your body burns stored fat cells to give your muscles the energy they need. It may also improve stamina as your heart and lungs become stronger to provide your body oxygen more efficiently. And a regular workout may build your strength over time as you build muscle mass. Don’t be surprised if you feel and see whole-body benefits.

Be sure to reward yourself for small physical changes as they come. And enjoy your exercise routine as a pleasurable experience in and of itself. Let it bring you into the moment and connect your mind and body by slowing down and focusing on your breathing and heart. Your body will thank you.

References

https://www.sciencefocus.com/the-human-body/what-happens-to-my-body-when-i-exercise/

https://exerciseright.com.au/body-reacts-to-exercise/

https://www.cdc.gov/nccdphp/sgr/pdf/chap3.pdf

https://www.ncbi.nlm.nih.gov/books/NBK482280/

https://academic.oup.com/bjaed/article/4/6/185/314696

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407206/

For some of us, there’s nothing better than curling up with a good book on a rainy day and reading for hours on end. And for others, there’s nothing worse. No matter which side you fall on, one fact remains the same: reading is good for both your physical and mental health.

This news likely comes as no surprise to most bookworms. After all, their love of reading is tied to how it makes them feel—that is, the way a good novel brings a welcome break from reality. But for both the avid and less-than-eager readers, let’s explore the health benefits of reading.

Less Stress: The Scientific Benefits of Reading

Stress is a sensation we are all too familiar with. We’ve all experienced it and have our own ways of coping—some better than others. What many people aren’t aware of, however, is that stress can adversely affect your health.

Day-to-day stress may simply make you uncomfortable—think headaches, stomach pains, fatigue, or restless sleep. Over time, stress can increase your risk of high blood pressure, heart disease, and heart attacks. And it’s not just your body that feels the stress effects—it can also take a toll on your mental health. Stress has been tied to increased levels of depression, anxiety, and other mental health conditions.

All that to say, stress is something you should try to minimize and manage to bolster your well-being. This is where reading comes in.

One study suggests reading for as little as six minutes each day is as effective at reducing stress in the body as many other popular stress-management techniques, such as going for a walk. And there’s tangible proof: reading can lower your resting heart rate and relieve muscle tension.

Although there’s still much to unpack regarding the neurological intricacies of reading, scientists theorize some of this stress relief is due to the focus it requires. Like meditation, reading directs an individual’s attention to a single task. Paired with how reading uniquely triggers imagination, people may transport to an altered state of consciousness—one free from many day-to-day stressors. If you’ve ever “escaped” into a book, you may have experienced this phenomena.

Some studies even tie regular reading to increased longevity. One study conducted by Yale suggests individuals over the age of 50 who regularly read books—not articles—had a decreased risk of dying in the next decade. The reason needs to be explored further, but one possible explanation goes back to stress relief. As mentioned, stress takes a toll on your body. If you reduce stress, you lessen the wear and tear your body experiences, which in turn, may boost longevity.

Food for Thought: What Reading Does for the Brain

People love to talk about reading being good for the brain, but often don’t get into specifics. So, what exactly does this mean? The short answer is reading can alter your brain on a neurological level. But let’s get to the long answer.

Reading engages several regions of the brain, including the temporal lobe and Broca’s area (in the frontal lobe). White-matter pathways—collections of nerve fibers in the brain—also play a crucial role in reading by connecting various brain regions. To best transmit information, these nerve pathways must be wide and smooth. As children learn to read, it’s crucial for these white-matter pathways to develop and grow properly. Bumpy or narrow pathways are tied to lower reading fluency. But here’s the amazing thing: with practice and remediation these neural pathways can change and develop, increasing a child’s ability to read fluently.

At this point you may be thinking it’s too late—you’re probably not a child learning to read. But reading’s impact on the brain isn’t limited to early childhood, as observed in one 2013 study.

Researchers monitored the resting-state networks (RSNs) of participants aged 19–27. RSNs are basically different regions or functional communities in the brain that play a role in several neural processes, including memory, attention, and sensory systems. As you age, the connectivity between these networks declines, which has been tied to various drops in cognitive function. This captivating study identified increased RSN connectivity among participants who were assigned a section of a novel to read each evening.

One study observation was not surprising—the language-processing regions of the participants’ brains were strengthened. But the positive effects didn’t stop there. The sensorimotor regions of their brains were also strengthened, suggesting that reading may have a broader impact on the brain than expected.

The main takeaway here is that reading is exercise for your brain. And just like any other workout, it helps build strength. The stronger your brain is as you age, the better it will function. This is backed up by numerous studies that found reading regularly may help delay Alzheimer’s, dementia, and other neurological declines associated with aging.

Mind, Body, and Soul: More Reasons Why Reading is Good for You

So far, we’ve focused on the scientific benefits of reading—those that can be observed and measured through studies and experiments. While these benefits are significant, it would be a shame to end the discussion here. After all, reading has many other upsides—they are just a little more difficult to measure. Let’s break down a few:

Increased empathy: It’s no surprise that reading literary fiction—novels and stories about made-up characters—can increase your ability to understand and connect with others. Novels put you inside the mind of the characters, giving you direct access to their thoughts, feelings, and desires. This experience translates directly to the real world, where you may find you’re better equipped to understand and form relationships with those around you.
Decreased loneliness: Both writers and readers often liken a good book to a good friend. And, as it turns out, this comparison is fairly apt. Just like a bestie, a good book can help reduce feelings of isolation and loneliness. Whether it’s the company of a novel’s characters or your newfound friends in book clubs or other similar forums, connections are created a variety of ways.
Greater social awareness: Middle school to high school can be difficult years to say the least. It’s a period of transition—physically, emotionally, and socially. While reading can’t help much with the first, it can ease emotional and social transitions in adolescence. By reading about characters in situations like their own, teens may find their lives a little less awkward. And by reading about characters from different cultures, situations, economic status, etc. they gain insight into the world around them as they increase their social awareness and emotional maturity.

Making Time to Read: Books Are More Than a Guilty Pleasure

People often say they read less than they would like to. And the reason is simple: there just isn’t enough time. Reading is seen as a leisure activity, something enjoyed when you have down time—a rare commodity these days.

If you’ve ever found yourself falling into this line of thinking, just remember, getting lost in the pages of a good book is more than a guilty pleasure. Making time to read means taking time for your mental, physical, and emotional well-being. It’s an act of self-care. And the best part…all you need is a good book.

References

https://www.webmd.com/balance/health-benefits-of-reading-books.

https://www.health.harvard.edu/healthy-aging/reading-books-may-add-years-to-your-life

https://www.cae.edu.au/news/7-proven-reasons-why-reading-is-good-for-you/

https://hms.harvard.edu/news-events/publications-archive/brain/reading-brain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3868356/

https://www.frontiersin.org/articles/10.3389/fnagi.2020.00177/full

https://www.alzinfo.org/articles/reading-alzheimers-bay/

In the not-so-distant past, cell phones were a new and exciting technology. Now it seems you can’t go anywhere without seeing a smartphone in nearly every hand. This isn’t necessarily a bad thing—they are awfully practical. If you’re trying to call a friend, find the nearest coffee shop, or simply keep up with the news, your cell phone can help you do just that. And you can do it from just about anywhere.

If smartphones are an inextricable part of day-to-day life—which they seem to be—it’s worth looking into the ties between them and your health. So, whether you’re an occasional user or stay tied to your phone, read on for a breakdown of how your cell phone affects you.

Smartphones and Physical Health: The Effects of Cell Phones on Your Body

When it comes to cell phones and health, many people immediately jump to the radio frequency energy these devices emit. While it is technically true that cell phones expose users to a type of radiation, it’s important to note it’s a low level of non-ionizing radiation—a type that has not been linked to any health problems.

With the insidious threat of radiation out of the way, let’s look at the ways your smartphone actually can impact your physical well-being:

Disrupted sleep: One of the most reported effects of smartphone use is disrupted sleep patterns. This is especially true when you are on your phone in bed before falling asleep. Excessive exposure to screens throughout the day can also lead to difficulty falling asleep and insomnia. To avoid screen-related sleeping woes, some experts recommend cutting out your cell phone, laptop, and TV usage 30 minutes before bed.
Increased eye fatigue and headaches: It’s probably not too surprising that staring at a screen isn’t great for your eyes. This is partially due to the blue light your smartphone screen emits, as well as how close many people view their phones. Eye fatigue can present several symptoms ranging from double vision and difficulty focusing to headaches and dry eyes.
Neck, back, and shoulder pain: In a 2022 study, researchers observed higher reported neck, back, and shoulder pain in college undergraduates and graduate students who used their smartphones excessively (more than five hours a day per this study). These physical symptoms are likely the result of posture and head positioning during cell phone use.
Hand and wrist pain: The musculoskeletal effects your smartphone can have on your body aren’t limited to the head and neck. You do, after all, hold your phone in your hand. Excessive cell phone use—especially texting or typing—can lead to trigger thumb (tissue thickening in your thumb), thumb arthritis, wrist pain, and more. If you feel your thumbs or wrists getting achy and sore, it might be time to take a break from the phone for a bit.

In many studies conducted, researchers found it difficult to tie cell phone usage to weight and physical activity. Many theorized that higher levels of smartphone use would directly correlate to weight gain and obesity, as it seems plausible that time spent on a phone might replace time spent exercising.

However, many individuals use their smartphones to track workouts, map runs, and perform other fitness-related activities. In these cases, researchers found smartphone usage was promoting physical activity, not replacing it. So, the way you use your phone could make a difference in how it impacts your health.

Smartphones and the Brain: Cognition, Mental Health, and Your Cell Phone

If you’ve ever felt like your cell phone is wrecking your attention span, you’re not alone. Various levels of smartphone addiction are so common that products have been created to help monitor and restrict phone usage, be it through an app or a physical lockbox.

Such solutions may seem extreme, but product developers aren’t acting on anecdotal evidence alone. Scientific studies have identified the very real effects smartphones can have on the brain. Some of these include:

Decreased attention span: If you regularly use a smartphone, there’s a good chance you’ve noticed your attention span has been impacted. Cell phones can affect your ability to focus in a variety of ways. As scientists study attention and focus, they often measure their subjects’ ability to achieve “flow”—a state of mind achieved when you are completely focused on and absorbed in a task. One 2015 study found that participants who displayed some level of phone addiction were less likely to achieve “flow” performance.
Increased risk for anxiety and depression: Several studies have linked excessive smartphone use and cell phone addiction to anxiety and depression. While the exact causes for this are not clear, one theory suggests smartphone use can increase an individual’s sense of isolation and loneliness. Another theory correlates the amount of time people, especially young adults, use their smartphones for social media. Other studies, however, show evidence that some smartphone usage can decrease your sense of loneliness and boost your mood. It all depends on how and why you interact on your phone.
Decreased ability to connect with others: Some researchers break cell phone distractions into two categories: endogenous and exogenous. Endogenous distractions come from your own mind, not the phone itself. Exogenous distractions refer to vibrations, rings, and other phone notifications. During a conversation, exogenous factors can obviously be a distraction—it’s hard to focus on what someone is saying when your phone is vibrating nonstop in your pocket. As it turns out, endogenous factors can be just as distracting. One study showed when a cell phone is visible on the table the owner must fight the impulse to check it. And this urge can be incredibly distracting. In other words, if you can see your phone, your own thoughts can draw your attention away from engaging face-to-face.

Kids and Their Phones: Smartphones and Health in Childhood and Adolescence

In schools, the mental and cognitive effects of smartphones on children and teens have become a major talking point—especially after the COVID-19 pandemic forced many school districts to virtual instruction.

And for good reason. Many of the symptoms of excessive smartphone use listed above are more pronounced in children and teens. It’s also important to remember that these are habit-forming years. The relationship you develop to technology in your teens is likely going to shape your adult years. For this reason, it is crucial to monitor how much time children and teens are spending on their phones to help them develop healthy lifelong habits.

It’s Not All Bad: Using Your Smartphone to Promote Healthy Living

Sure, smartphones can affect your health in a variety of negative ways, but that doesn’t mean a phone in hand is inherently bad. In fact, many people use their smartphone to promote healthy lifestyles.

Technology has revolutionized the ways you can approach fitness, health, and wellness. So rather than ditching the smartphone completely, think about how it can be a tool for your health. Look for new apps to track your workouts, set health goals, practice daily mindfulness, or even build better connections with your loved ones. The possibilities are limitless—you’ve just got to explore what’s out there!

References

https://www.frontiersin.org/articles/10.3389/fpsyt.2021.669042/full

https://www.fda.gov/radiation-emitting-products/cell-phones/do-cell-phones-pose-health-hazard

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403814/

https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00605/full

https://www.aarp.org/health/brain-health/info-2017/mental-focus-smartphone-use.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7012622/

https://www.webmd.com/balance/ss/slideshow-smart-phone-health-problems

Although people have been drinking alcohol for thousands of years, the role boozy beverages play in a healthy lifestyle is hotly debated. Some argue that teetotaling is the healthiest option, while others tout the health benefits of a daily glass of red wine. If you’re not sure what to believe…read on.

At the end of the day, your alcohol choices are up to you. But as you navigate the world of drinking, abstaining, and everything in between, it’s good to have the facts.

What Is Alcohol and How Does It Work?

Most define alcohol in loose terms: it’s found in beer, wine, and liquor (and more) and is responsible for intoxication—and other side effects—of such beverages. This description, while accurate and practical, doesn’t answer what alcohol is and how it actually works. For that, we need to turn to science.

Alcohols (yes, plural intended) are organic compounds composed of at least one hydroxyl (a hydrogen and oxygen atom bonded together) that is bound to an alkyl group. These compounds are incredibly common—a wide variety of organic compounds can be classified as alcohols. The two most notable are ethanol and methanol. We’ll be focusing on ethanol, given it’s the alcohol found in alcoholic beverages.

Ethanol, which looks a lot like water, is a byproduct of plant fermentation. When it’s consumed your liver immediately begins breaking it down to remove it from the body. But your liver can only work so fast. Intoxication is the result of drinking alcohol faster than your liver can do its job.

With your liver working overtime, the excess alcohol enters your bloodstream. Once in the blood, alcohol acts as a central nervous system (CNS) depressant. It slows down a variety of brain functions, starting with the cerebellum, which is responsible for balance and motor function. Alcohol also triggers the release of certain neurotransmitters, including dopamine and serotonin, both tied to mood boosts and mild euphoria.

The Short-Term Effects of Alcohol

Although alcohol doesn’t affect the body immediately, it does act pretty quickly. Everyone processes alcohol a little differently, but after a drink or two, most people start to feel the first effects. These include mild euphoria (think dopamine and serotonin release), lowered inhibitions, and slowed reaction time.

The more you drink, the more it impacts your body. Short-term effects of alcohol include slurred speech, decreased motor function, distorted vision, vomiting, impaired memory (to the point of “blacking out”), and even loss of consciousness. Many of these more serious effects are signs of alcohol poisoning—a clear indicator you’ve overdone the drinking.

Alcohol also acts as a diuretic—a substance that causes frequent urination. This means when you’re drinking your body is losing fluid faster than usual. And this can lead to dehydration. In fact, dehydration is one of the biggest contributing factors to the hangover you might feel the next day.

Most people drink in the evening as they wind down for the day. While this isn’t necessarily a problem, consuming alcohol right before bed can disrupt your sleep cycle. You may find it easier to fall asleep after drinking your beverage of choice, but alcohol can prevent your body from reaching the deepest, most restful stages of sleep. This may leave you feeling unrested and fatigued.

So how long do these effects last? Well, it depends on the person, how much they drank, how fast they drank it, and a whole slew of other factors. Alcohol can typically be detected in your system anywhere from six hours to three days. But most of the short-term effects will likely clear up within a day.

The Long-Term Effects of Drinking

The human body is incredibly resilient, and there generally aren’t long-term health problems tied to moderate alcohol consumption. The key word here is moderate. Heavy drinking, on the other hand, can start to take its toll on the body over time.

Naturally, the long-term effects of alcohol consumption vary from person to person. Some of the most common health complications of prolonged, heavy drinking include high blood pressure, increased risk of heart disease, increased risk of stroke, liver disease, and digestive problems.

And these are just the physical effects. Excessive alcohol consumption has also been tied to higher occurrences of certain mental illnesses, including depression and anxiety. In extreme cases, heavy drinking can also lead to alcohol dependence, which, like most addictions, is both a physical and a mental ailment that needs to be dealt with.

How Much Is Too Much? Levels of Alcohol Consumption

From complete abstinence (teetotaling), to moderate, and all the way to and excessive or heavy, there are many levels of drinking. And, as mentioned, most long-term health risks stem from heavy alcohol consumption.

This begs the question: how much is too much?

Although there’s no exact answer to this question—everybody processes alcohol a little bit differently—most government health agencies have guidelines to follow. In the United States, the Center for Disease Control (CDC) classifies the levels of drinking as follows:

Moderate drinking: For men, moderate drinking is defined as up to two drinks per day, fifteen drinks per week. For women, those numbers change to one drink per day, eight drinks per week.
Heavy drinking: Any drinking that exceeds the CDC guidelines for moderate drinking. Three or more drinks per day for men, or more than fifteen drinks per week. And for women, two or more drinks per day, eight or more drinks per week.

Additionally, the CDC also defines binge drinking—heavy drinking in a small window of time. Five or more drinks per single occasion constitutes binge drinking for men; for women, this number is four or more drinks.

As you get older, you may want to revisit these guidelines, as well as your relationship to alcohol—especially if you are a man. Aging is associated with a decreased ability to metabolize alcohol. As such, both the National Institute of Alcohol Abuse and Alcoholism and the American Geriatric Society advise men over the age of 65 to consume no more than one drink per day.

Fact or Fiction: Drinking Can Be Good For Your Health

You’ve probably heard someone make the claim a glass of red wine in the evening is actually good for health. And, more specifically, good for your heart. But how true is it?

This theory is believed to have originated with what is called the French Paradox—the notion that French people love three things: butter, cheese, and wine. Cheese and butter are not terribly good for the heart, and yet France sees relatively low rates of heart disease. So some theorized that red wine must counteract the effects of those fatty foods.

As nice as it sounds, there’s a narrow amount of science to back this up. Some beneficial phytonutrients, like resveratrol, can be found in wine. But phytonutrient totals are typically pretty limited and vary a lot wine to wine.

Some surprising nutritional perks are hidden in beer. Unfiltered beers can contain small amounts of antioxidants, soluble fiber, and other micronutrients. These nutrients aren’t in high enough quantities to justify pouring yourself a beer just for the nutritional content. But hey, if you’re already cracking one open, you’ll take all the nutrients you can get.

References

https://www.britannica.com/science/alcohol/Structure-and-classification-of-alcohols

https://www.hackensackmeridianhealth.org/en/HealthU/2018/12/27/what-happens-to-brain-drink-alcohol

https://www.drugfreeworld.org/drugfacts/alcohol/short-term-long-term-effects.html

https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm

https://www.health.harvard.edu/blog/is-red-wine-good-actually-for-your-heart-2018021913285

Herbs and plants have been used throughout history for their beneficial properties. Over 5,000 years ago Eastern civilizations began using natural herbs, practices, and recommendations for the entire spectrum of health needs, including stress.

Ashwagandha is one of the most important ancient herbs. It has been used to relieve mild stress, maintain energy levels, and support concentration. Recently, holistic practices for health have become popular across the world, and Ashwagandha has enjoyed a worldwide resurgence.

What is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub with yellow flowers found primarily in Asia and Africa. Its name is Sanskrit for “smell of the horse” because of the herb’s scent. Although it’s traditionally ingested by making tea from the root, it is now commonly available as a supplement.

Ashwagandha is an example of an adaptogen. This class of substances can support the body’s natural resistance to occasional stress. You can think of adaptogens as “bioregulators” that help support your body when dealing with minor stress in the environment.

Ashwagandha exhibits these adaptogenic properties:

Non-specific effect on the body. Ashwagandha doesn’t target a single mechanism or biochemical pathway. It supports the body’s resistance to occasional stress broadly and exhibits a variety of benefits.
Does not harm the usual function of the body.

Adaptogens can contain a variety of phytonutrients. The active compounds in Ashwagandha include alkaloids, lactones, and saponins.

Benefits of Ashwagandha

Your body has a built-in process for dealing with occasional stress called the general adaptation syndrome (GAS). This process has three stages: alarm, resistance, and exhaustion.

The stimulating effect of Ashwagandha maintains the resistance phase and buffers the exhaustion phase. Instead of a hard crash at the end of the stress response, Ashwagandha supports the transition from the resistance phase into a balanced state of homeostasis. This new state of balance allows the body and mind to carry on, even during a slightly stressful event.

The benefits of Ashwagandha may include:

Antioxidant activity
Supports calm feelings
Helps maintain healthy brain function
Supports normal levels of cortisol and neurotransmitters
Supports resistance during mild stress
Supports healthy sleep
Supports athletic performance

Ashwagandha “hacks” your body’s natural stress response. It initiates the same physiological responses that a little bit of stress would—without harming the body. This increases the body’s resilience and helps you maintain balance during occasional physical, mental, or environmental stress.

Research Behind Ashwagandha

Although Ashwagandha has been used for thousands of years, western scientists have just begun studying all its benefits and applications. As modern research catches up, many of their findings support the way Ashwagandha has been traditionally used.

One study conducted in 2012 broke patients into two groups: one group received a capsule of high-concentration ashwagandha root extract twice a day; the other group was given a placebo capsule twice a day. The study lasted for 60 days, over the course of which participants filled out stress-measuring questionnaires and had their cortisol (a hormone related to stress) levels measured.

After 60 days, the study participants who received ashwagandha had lower cortisol levels than those who received a placebo. This result suggests that ashwagandha may be effective at reducing occasional stress in individuals—a conclusion that is supported by a number of other studies as well.

Additionally, a 2019 study found that participants who were given ashwagandha twice daily experienced improved sleep compared to participants in the placebo group. Given the stress-managing effects of ashwagandha, this result isn’t terribly surprising, but it does illustrate another possible application for ashwagandha: supporting healthy sleep.

The only possible side effect noted from consumption of Ashwagandha was minor stomach upset. It is also not recommended during pregnancy.

Resist Occasional Stress with Ashwagandha

The best way to decide if you’ll benefit from Ashwagandha is to try it out. Add a cup of Ashwagandha tea to your morning routine. Or maybe try a supplement daily for a week.

Whether it’s work, family commitments, or just life in general, Ashwaghanda could be the support you need to get through a difficult time.

References

https://www.healthline.com/nutrition/ashwagandha

https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha

https://health.clevelandclinic.org/what-is-ashwagandha/

https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/

https://examine.com/supplements/ashwagandha/#examine-database

Fat gets a bad rap in the world of nutrition. Somewhere along the line society decided fat is bad—and by extension, that fatty foods are bad. For instance, when you read the term “short-chain fatty acids,” your knee-jerk reaction is probably something negative. But as any nutritionist worth their salt can tell you, this isn’t the case.

So set your preconceived notions aside and read on to learn what short-chain fatty acids are and why they’re crucial to your gut health.

What are Short-Chain Fatty Acids (SCFAs)?

A lot of misconceptions about fat are out there. So before getting into anything else, let’s clear a few of those up. The first thing to remember is that fats aren’t inherently bad. In fact, fats play a crucial role in your body’s nutrition. Dietary fats—or fats you get from food—give your body energy, store and absorb nutrients, and help your cells function properly.

When you ingest dietary fats, your body breaks them down into fatty acids. Think of these as the base building blocks of fats. Fatty acids are molecules with a chain of carbon atoms bonded with hydrogen atoms.

The term “short-chain” refers to the string of carbon atoms. Short-chain fatty acids (SCFAs) are simply fatty acids that have a small carbon backbone. (Fatty acids with more than six carbon atoms are categorized as medium-chain, long-chain, or very long-chain.)

Unlike most fatty acids, the majority of SCFAs are not actually found in foods. Instead, they’re a byproduct created in your colon as your body digests fiber. So the more fiber you have in your diet, the more short-chain fatty acids your body will produce.

If this doesn’t seem like a big deal, don’t worry—the next section explains why.

Short-chain Fatty Acids and Health

Short-chain fatty acids are produced from fiber digested primarily in the large intestine—specifically the colon. To see the role SCFAs play in your body, you don’t have to look far.

As the good bacteria in your intestines—aka your microbiome—break down fiber to create SCFAs, these fatty acids go on to provide energy to the cells and support healthy inflammation in your colon. Basically, SCFAs help keep your large intestine running smoothly—and that’s never a bad thing.

If weight management is one of your health goals, short-chain fatty acids will play a part in your success. Acetate, one of the three most common SCFAs in the body, has been tied to increased metabolism (your body’s ability to digest food) as well as decreased appetite. Together, these two factors can help you maintain a healthy weight.

The Gut-Brain Axis: Short-Chain Fatty Acids and the Central Nervous System

Whether you’re aware of it or not, your gut is home to trillions of bacteria, fungi, viruses, and other microorganisms. This lively community, known as your gut biome, is responsible for several vital bodily functions (like producing SCFAs from fiber).

For your microbiome to do its job effectively, it has to communicate with your body—more specifically, with your brain. Here’s the problem: these microorganisms are residents of your body, not a part of it. So how can you communicate with them?

The answer is simple: trust your gut. Studies have pinpointed the intestines as the main line of communication between your central nervous system (the brain) and your resident microbiome. This connection, known as the gut-brain axis, is crucial for maintaining balance in your gut and your body as a whole.

So where do short-chain fatty acids come in?

SCFAs help promote colon and intestinal health, which indirectly helps keep communication flowing along the gut-brain axis. Your gut is the mediator between your microbiome and your brain after all, so a healthy gut is perhaps the most important part of the axis.

As it turns out, the effects of short-chain fatty acids on the gut-brain axis might not end there. Recent studies have shown that SCFAs can cross the blood-brain barrier (BBB). This means SCFAs are able to move from the colon where they’re produced to the brain. The exact impact of this movement has yet to be fully explored, but it’s speculated SCFAs actually help maintain the health of the BBB, which in turn helps promote balance in the central nervous system.

Although there’s a lot of information out there about the microbiome, researchers have only scratched the surface of the gut-brain axis. The more we learn about the communication between our body’s microorganisms and our brain, the more we will learn about our health.

Short-Chain Fatty Acids and Your Diet

As mentioned above, you don’t get many short-chain fatty acids from food—at least not directly. If you want to increase the level of SCFAs in your body, look to increase your fiber intake.

Fiber-rich foods linked to the production of SCFAs include fruits, vegetables, and legumes. These are some pretty broad categories, so you’ve got lots of options. Whether you’re eating artichokes, apples, or just about anything in between, you’re giving your body a fiber boost. When it comes to SCFAs, an apple a day keeps the colon happy.

References

https://www.frontiersin.org/articles/10.3389/fendo.2020.00025/full

https://www.healthline.com/nutrition/short-chain-fatty-acids-101

https://www.webmd.com/digestive-disorders/what-to-know-short-chain-fatty-acids

https://www.verywellhealth.com/short-chain-fatty-acids-5219806

https://nutritionfacts.org/topics/short-chain-fatty-acids/

https://en.wikipedia.org/wiki/Fatty_acid

https://en.wikipedia.org/wiki/Short-chain_fatty_acid

Healthy eating ingredients: fresh vegetables and fruits

When it comes to nutrition, one phrase pops up time and time again: eat your fruits and veggies. This bit of conventional wisdom seems simple, but it’s actually a great piece of advice. Fruits and vegetables, it turns out, are rich in vitamins and minerals also known as micronutrients.

What Are Micronutrients?

The nutrients your body needs are classified as either macronutrients or micronutrients. Macronutrients are the proteins, fats, and carbohydrates that give you energy and make up the building blocks of many of your body’s structures. Micronutrients include all the essential vitamins and minerals you eat that play a vital role in your health—everything from bone development to immune system function.

Needless to say, it’s important to have sufficient quantities of various micronutrients in your diet. If your body isn’t getting enough of a particular micronutrient, you have a dietary deficiency. Too little iron, for instance, causes an iron deficiency. Micronutrient deficiencies (MNDs) can have devastating effects on your health when left unaddressed. And unfortunately, they are incredibly common around the world. This article breaks down some of the most common micronutrient deficiencies in various regions around the globe, explores the causes of these MNDs, and offers some strategies to address micronutrient deficiencies in your own diet.

Common Micronutrient Deficiencies Around the Globe

Although micronutrient deficiencies can—and do—affect anyone, they pose the biggest threat to infants, children, and pregnant women. And much of the data gathered from various global studies focuses on these three areas. Most of the time, however, it’s safe to assume the dietary trends presented in these groups also reflect the trends of the region’s general population.

Let’s look at some of the most common MNDs around the world:

Iron: Roughly two billion people do not have enough iron in their diet, making iron deficiency the most common micronutrient deficiency across the globe. This can lead to anemia and may affect the regular function of the immune and endocrine systems.

Iron deficiency is most common in Southeast Asia, sub-Saharan Africa, North Africa, and the Middle East. Globally, the rates of anemia—an indicator of iron deficiency—have been dropping amongst pregnant women and children for the last 20 years.

Iodine: When it comes to growth and development, there’s nothing as important as the thyroid. And for your thyroid to function properly, your body needs iodine—a mineral that does not naturally occur in many foods. To combat iodine deficiency, many countries have iodine fortified table salt. But more on that later!

Although most countries have taken steps to combat iodine deficiency, it remains a pressing global issue. Almost a third of all school-aged children don’t get enough iodine. This deficiency is most common in sub-Saharan Africa and South Asia. Though the global rate for iodine deficiency has been on a downward trend for the last 30 years thanks to fortification efforts.

Vitamin A: A jack-of-all-trades, this vital vitamin plays a role in vision, bone development, and immune function. Vitamin A deficiency, sometimes called VAD, is linked to visual impairments (especially night blindness) and increased susceptibility to infection.

Vitamin A deficiency data shows VAD is most common among children in South Asia and sub-Saharan Africa. According to the World Health Organization (WHO), hundreds of millions of children are blind as a result of vitamin A deficiency—and half will die within a year of the onset of their blindness.

Zinc: As with most micronutrients, zinc’s role in the body is multifaceted. It aids immune function, DNA synthesis, childhood and adolescent growth and development, and more.

Zinc deficiency is thought to be one of the leading causes of nutrition-related deaths around the world. In developing nations, improper zinc intake has been tied to higher mortality rates from diarrhea, malaria, and respiratory infections. Additionally, zinc deficiency is associated with increased maternal and newborn mortality rates. It’s common in impoverished areas and is most prevalent in parts of Indonesia, South Asia, and sub-Saharan Africa.

Folate: Vitamin B9 comes in many forms—collectively known as folate. While folate does occur naturally, more than 75 countries have started fortifying foods with a synthetic form known as folic acid. Functionally, folate and folic acid are identical.

Folate’s main role in the body is to help produce new cells, but it also plays an important part in fetal and newborn health in pregnant women. Folate deficiency in pregnant women increases the chances of premature birth, low birthweight, and neural tube defects such as spina bifida.

Causes of Micronutrient Deficiencies

The causes of MNDs vary, but there’s almost always a common denominator: poverty. Across the board, rates of micronutrient deficiencies are highest in low-income and developing nations. And within wealthier countries, micronutrient deficiencies are most common in impoverished communities.

This raises one big question: why is poverty tied to micronutrient intake? The answer is simple. Money affords people the ability to eat varied diets. Micronutrients occur naturally in fresh fruits and vegetables, whole grains, animal products, and more. To obtain all the micronutrients you need, you should be eating a well-balanced, varied diet. In poorer areas, people often eat energy-dense foods with little nutritional variety. Over time, this leads to micronutrient deficiencies.

Some micronutrient deficiencies are caused by specific dietary choices. Anemia, as mentioned above, stems from an iron deficiency. Iron comes in two forms, heme and nonheme. The former is found in meats and fish, whereas the latter is found in plants. Heme is far easier for the body to process than nonheme—and a diet supplemented with meat and fish tends to give the body more iron than, say, a plant-based diet. This doesn’t mean vegetarians and vegans inherently have iron deficiency, but followers of these diets should consider taking an iron supplement.

Addressing Micronutrient Deficiencies: Individual and Collective Strategies

Micronutrient deficiencies exist on two levels: individual and global. The former focuses on your personal diet. How can you ensure you’re getting the micronutrients you need? The latter deals with global dietary trends. How can governments and other organizations implement changes to help address micronutrient deficiencies on a global scale? Naturally, the strategies associated with each level are very different.

MNDs on the Collective Level

For the past several decades, nearly every micronutrient deficiency discussed in this article has been on the decline globally. This is thanks largely to food fortification programs. Fortification is the process of adding a nutrient to a food that otherwise would not contain it. One common example is adding iodine to table salt, but many countries have started fortifying cereals and other staple foods with zinc, folate, and iron as well.

Because poverty is one of the driving factors behind malnutrition and micronutrient deficiencies, global efforts to combat MNDs are inevitably tied to poverty-reducing measures. Other strategies include increasing access to fresh produce and implementing nutrition education programs within at-risk communities.

MNDs on the Individual Level

Global nutrition takes time, cooperation, and resources. Focusing on your individual nutrition is far easier. The best way to get the right amount of essential micronutrients in your diet is to eat a wide variety of foods from the five food groups: dairy, grains, fruits, vegetables, and proteins.

References

https://www.karger.com/Article/FullText/371618

https://ourworldindata.org/micronutrient-deficiency

https://www.who.int/health-topics/micronutrients#tab=tab_1

https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(22)00029-3/fulltext

https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

If you ask just about anyone about their health and wellness, they’re probably willing to admit there’s room for improvement. Most adults simply aren’t as healthy as they want to be. And, at one time or another, most have tried to change this.

All too often, the story is the same. You decide to be healthier, and you come up with an action plan. Whether it is exercising more, eating nutritious meals, or a combination of the two. You stick to your plan for two weeks. Or a month. And then life gets in the way and your new habits get dropped just as fast as they came.

If this sounds familiar, you’re not alone. Creating new health habits is a challenge, to say the least. Successfully adopting a healthier lifestyle requires persistence, the ability to identify good mistakes, and, in most cases, the willingness to start something again.

Step One: Identify Good Mistakes and Commit to Starting Again

Falling back into old habits can be discouraging. After all, nobody likes to set their sights on something only to fall short. But when it comes to health and wellness, as with so many other aspects of life, you can learn from your failures. It’s all about identifying good mistakes.

The term “good mistakes” sounds like an oxymoron. Mistakes are bad, right? Well, sometimes. It all depends on how you frame your thinking.

Mistakes without reflection can be bad, sure. But mistakes with reflection can be a powerful tool for change. Let’s think about this in terms of your lifestyle journey. If you tried to make positive changes to your lifestyle, but struggled to maintain those changes, you likely made a few “mistakes.” These mistakes could be things like skipping your workout for a few days in a row, allowing yourself too many “cheat” days with your meals, or simply trying to implement changes in your life that don’t fit your interests or abilities.

Turning these mistakes into good mistakes will require a little bit of self-reflection. Why did you fail to achieve your health goals? Did you set realistic, measurable goals for yourself? Did you schedule early morning workout time even though you are absolutely not a morning person? You know yourself better than anyone, and so you will be able to identify where you went wrong.

With this knowledge under your belt, it’s time to commit to starting again. Pick yourself up, dust yourself off, and dive right back into your health journey—but this time with a few changes.

The Psychology of Habit: Creating Routines That Stick

In most cases, you can’t change your health overnight. It’s an ongoing process that requires diligence and consistency—and the easiest way to maintain consistent behavior is to form habits. When people make lifestyle changes and then drop them within a few weeks, it’s often because the newly adopted behavior never became a habit.

This is all fine and good, but it raises a crucial question: how can you successfully create habits that stick? Fortunately, this is a question that psychologists have already sought to answer.

Studies show that one of the key elements of forming health-related habits is specificity. The more specific the desired behavior, the easier it will be to solidify as a habit. Take healthy eating, for instance.

Many people have a common goal: they want to “eat healthier.” While this is a great lifestyle change to try to make, this goal is very vague. A more specific goal might look something like this: “I want to eat more fruit every day.” Still, this isn’t as specific as it can get. Taking it a step further, we end up with this: “I want to eat an apple with lunch every day.”

The final version of the health goal outlined above has two key elements of habit-forming behavior: a when and a where. This hypothetical person will eat an apple with lunch (that’s the when—during lunchtime), wherever they happen to be eating (that’s the where).

When goals are specific, it becomes easier to measure progress and fidelity. If you struggle to keep yourself accountable, you may benefit from a log or other method for tracking your consistency. Going back to the example above, you could track that goal with a calendar and a simple yes or no mark. For each day that you ate an apple with lunch, you’d put a yes, and for each day that you didn’t, you’d put a no. With enough yesses, the behavior will become habitual—it may even start to feel strange to eat lunch without an apple.

SMART Goals

Goal setting is a bit of a balancing act. You want to set goals that are achievable, while also ensuring that your goals push you to reach your potential. In business settings, many teams and individuals use the SMART framework for creating their goals. SMART is an acronym that stands for specific, measurable, achievable, relevant, and time-bound—all of these are qualities that your goals should have.

This framework can be applied to your health goals as well. Let’s go back to the apple a day example. This goal is specific, measurable (either you ate the apple or you didn’t each day), achievable, and relevant (it ties into the more general goal of eating healthier). But what about time-bound? Is there a time frame in which the goal should be reached?

To make this goal time bound, there needs to be some sort of deadline. Let’s rewrite it: “within one month, I will be eating an apple with lunch at least six days a week.” Now the goal meets all of the SMART goal criteria.

Choosing a Method That Works for You

There’s no one right way to make lifestyle changes. It’s an individual process that varies from person to person. So if SMART goals don’t seem like your thing, don’t worry! Find a method that works for you. And remember: failure doesn’t have to be the end. Reflect, turn your mistakes into good mistakes, and start again.

References

https://www.upi.com/Health_News/2017/06/20/Study-Americans-want-to-be-fit-but-dont-put-in-the-work/2821497970498/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/

https://www.ucop.edu/local-human-resources/_files/performance-appraisal/How to write SMART Goals v2.pdf

In recent years, society has made a noticeable shift towards greater body positivity and body acceptance. People are encouraged to evaluate their health and wellness not based on weight or appearance, but rather on how they feel. After all, everybody—and every body—is different. And so, naturally, wellness looks a little different for everyone.

The same is true of fitness. And yet the rhetoric and practices surrounding personal fitness haven’t really caught on to this fact. Most people think of fitness in limited terms. A “fit” person, according to most, is someone who goes to the gym, someone who counts calories, someone who jogs five times a week. This version of fitness works for some people, but for others it can be discouraging. But here’s the truth: fitness looks a little bit different for everyone.

So if you’ve found yourself getting discouraged when it comes to reaching your fitness goals, it might be time to take a step back and redefine what fitness means to you.

Rethinking Fitness: Finding Your “Why”

If you’ve ever wanted to “get in shape” or improve your fitness, welcome to the club. It’s one of the most common goals people have for themselves. And one of the most poorly defined.

Far too many people think of fitness solely in terms of weight. “Getting in shape” means shedding a few pounds. Society seems to have this preconceived notion of what “fit” people look like and how much they weigh. But this is just one way of approaching and measuring your own fitness. The benefits of exercise are far-reaching, to say the least. And so there are dozens of ways to define fitness for yourself—and just as many ways to measure your progress towards that goal. So how do you choose which elements of health and wellness to focus on? That depends on your “why.”

Before setting fitness goals for yourself, you’ll need to have a clear understanding of why you want to improve your own fitness. Are you hoping to improve your stamina as you run errands and face the physical demands of day-to-day life? Are you training for a sporting event or season? Are you trying to shed a few pounds? Or are you hoping to just feel better? Your motivation could be anything, really, but only you can identify it.

Once you’ve identified why you want to improve your fitness, you can begin defining what that journey will look like for you. But more on that in the next section!

Defining Fitness for Yourself

A hardcore cyclist probably isn’t going to measure their fitness with timed swimming splits. And a long-distance runner probably won’t meticulously track how much they can bench press. You get the point: the guideposts on your fitness journey need to match your goal.

Here’s an example. If your goal is to improve your mental health—an often overlooked benefit of exercise—fitness might mean taking daily walks. As you pursue that fitness goal, you might keep a daily journal monitoring your mood, thoughts, and emotions. You’re probably not going to be focused on the distance of each walk, or your heart rate each time you go out. That information doesn’t help you measure your progress towards your own personal fitness—which, for you, is mental wellbeing from day-to-day.

Whatever version of fitness you choose to pursue, try to take a holistic approach. It’s good to set goals and measure your progress, but don’t let that get in the way of your feelings. At the end of the day, what good is fitness if you feel lousy? If you find that you are making yourself miserable in pursuit of fitness, that’s a good indicator that you need to take a step back and reevaluate: is the version of fitness you are chasing right for you? Or do you need to redefine fitness again?

3 Ways to Measure Physical Fitness Without a Scale

When it comes to redefining personal fitness, people often struggle to get away from the scale. It’s an understandable challenge. Weight gives you a single number that you can track over time, making it incredibly easy to set weight-related goals. But there are countless other aspects of physical fitness, many of which will more accurately reflect your fitness growth. Here are three areas of physical fitness you can track instead of weight:

Aerobic fitness: Your body’s cardiovascular system (i.e. heart and blood vessels) carries oxygen to your muscles to help them, well, do what muscles do best: move. The better your aerobic fitness, the more efficiently your body can transport oxygen. One of the easiest ways to measure aerobic fitness is by monitoring your resting heart rate. Just like weight, this will give you a single number that you can track over time. For most adults, doctors consider a resting heart rate anywhere between 60 and 100 beats per minute (BPM) as normal or healthy. If you regularly perform aerobic exercise (running, swimming, anything that gets your heart rate up), you will likely notice your resting heart rate go down over time. This is a sign that oxygen is being delivered more efficiently!
Muscular strength: If your goal is to improve your strength, you’re in luck. That’s one of the easiest aspects of physical fitness to measure and track. There are simple exercises you can perform at home—such as push ups and sit ups—to measure your physical strength and endurance. Or, if you’re a gym goer, you’ll likely notice your strength increasing in the exercises you perform there. This could mean getting an extra rep or two in, or being able to lift more weight in general.
Flexibility: Though it’s often overlooked, flexibility plays a huge role in physical fitness. Your body’s ability to stretch and move without injury is vital for most forms of exercise. And what’s more, increased flexibility can increase your comfort performing daily tasks, whether it’s picking up a toddler or simply making your bed. There are hundreds of ways to measure your flexibility, but one of the most straightforward is the sit-and-reach. Simply sit on the floor with your legs straight in front of you and lean forward. As you stretch your arms towards your toes, take note of how far down your shin—or past your toes—you can reach.

Fitness and Frustration: Being Patient With Yourself

No matter how you define fitness for yourself, there will be ups and downs on your fitness journey. Some weeks you may stick to your routines better than others. There will almost certainly be times you come short of your goals. And there is nothing wrong with that.

Take these moments as learning opportunities, forgive yourself, and move on. That’s the great thing about fitness: it’s a process. And there’s always tomorrow to start again.

References

https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20046433

https://www.self.com/story/how-to-set-realistic-fitness-goals

https://www.health.com/fitness/fitness-goals

https://www.theguardian.com/lifeandstyle/2020/jan/02/how-to-set-fitness-goals-you-will-actually-keep

80% of North Americans don’t exercise enough each day, and it’s a growing problem in other continents as well. The recommended amount of exercise is about 20 minutes per day. When you exercise regularly, you may experience these health benefits:

Helps in weight management
Supports cardiovascular health
Helps the body manage blood sugar levels
Supports mental health and mood
Strengthens bones and muscles
Improves the quality of sleep
Increases longevity

For all these reasons and more, many of us try to integrate exercise into our daily lifestyle. But it’s not easy to prioritize your health when life becomes hectic. Maybe it was an injury, a job change, a new baby, or something else that forced your workout routine to take a backseat. We’ve all been there. But if you’re reading this article, then you’ve probably been thinking about the best way to start again.

The good news is that there are many ways to get back in shape.

Workout Motivation Tips

Before you start, it’s important to think about why you fell out of the routine in the first place. Was it a lack of motivation? Were you setting the right goals? These are things you can control, even if your life is busy.

Some people make the mistake of setting the intensity of workouts way too high in the beginning. This can hurt motivation in the long run and make it difficult to maintain consistency. If that sounds like you, consider making your workouts lighter and fun in the beginning. Others might be motivated by more intensity (if it’s applied to the right training techniques) because it may produce results sooner.

Fitness accessories can be a motivating factor also. Rewarding yourself with a new pair of Bluetooth earbuds or gym shoes could make it easier to continue your workout routine when the initial excitement has worn off.

Whatever your needs and goals are, it’s important to design a program that works for you. It’s also a good idea to consult with your primary care physician before starting a new exercise program.

Now let’s take a closer look at a couple different approaches to getting back in shape.

Back to the Basics: Simple Workouts

Easing your way back to your fittest self is the best approach for most people that have been sedentary for a while. Especially if you’re coming off an injury or just had a baby. Or maybe you’re getting back in shape at 50 years old. There are many reasons why a safe, slow-paced return to fitness would be your priority.

Walking around your neighborhood is one of the easiest ways to start moving your body safely. You can walk for 10 minutes or less each day at first, and ultimately shoot for 20–30-minute brisk walks daily.

You can also try to do more active tasks at home throughout the day. This concept has been called High-Intensity Incidental Physical Activity (HIIPA). It includes any daily task that can be done at a high enough intensity to raise the heart and breathing rate.

Taking the stairs, carrying groceries, washing a car, or gardening are just a few examples of HIIPA. If you can find tasks that are above your current activity level, adding them to your routine is an easy way to improve your fitness.

Once you’re moving easier, adding bodyweight exercises like squats, lunges, pushups, and crunches is a great next step. These can all be done at home without any equipment.

You’ll want to add in some short bursts of cardio too. Jumping jacks and burpees are great options for cardio at home. You can even try linking these different exercises into a back-to-back circuit to get your heart rate up. A circuit workout might look something like this:

15 Squat Jumps – Start with your feet shoulder width apart. Bend your knees and lower into a squat position. Jump straight up and return to the squat position.
15 Push-ups – Position yourself down on all fours. Then straighten your arms and legs. Lower your body until your chest nearly touches the floor, then push yourself back up.
15 Burpees – Stand with your feet shoulder width apart. Lower into a squat position, and then the push up position by kicking your feet back and placing your hands on the ground. Jump up and return to the standing position.
1 min Plank – Get down on all fours. Straighten your arms and legs. Hold the position.
1 min Wall sit – Lower yourself into a squat position with your back against a wall. Hold the position.

Rest about 20 seconds in between each exercise and repeat the circuit 2-3 times.

With daily walking, bodyweight training and short bursts of cardio, you’ll easily hit 20 minutes of exercise a day. But you might want to elevate your workout routine after a few weeks.

Intermediate Training Tips

This would be a good time to start an endurance sport like running. Look up a 5k or 10k race in your city and sign up! You could also sign up for a local soccer club or join a hiking group. There are many ways to switch things up and increase your endurance.

If you want to try strength-training for the first time, find a gym and consider working with a certified personal trainer in the beginning. They’ll help you learn the correct form for various exercises. If you do have strength-training experience, remember these tips when starting again:

Always warm up with about 5 minutes of aerobic activity
Compound exercises like squats, deadlifts, and pull-ups are the most important
In the first few weeks do 2-3 sets of 10-12 repetitions with a weight that feels relatively light, until you’ve perfected your form
Limit your workouts to just a few compound exercises in the beginning
Use a spotter when performing free-weight exercises

As you gain strength and experience you can add accessory exercises that isolate different muscles. You can also begin increasing the weight that you’re lifting. As you gain strength, you’ll perform less repetitions of heavier weight.

How to Get in Shape Fast

Has anyone ever told you there are no shortcuts to success? That’s not entirely true in fitness. High Intensity Interval Training (HIIT) has been shown to get you in shape faster than other training methods.

The basic idea is that you’re “sprinting” or going as fast as you can for a short period of time followed by a period of rest or easy movement. Then you repeat this cycle 4-6 times.

HIIT may sound intimidating, but there’s room for quite a bit of variation in intensity. It can also be done with any kind of aerobic exercise. Running, stair climbing, rowing—you name it.

Let’s say you’re a cyclist training on a spin bike. Your HIIT session could start with 30 seconds of all-out pedaling, followed by slow pedaling for one minute. Repeated 5 times. Incorporating HIIT into your training can seriously improve your fitness in just a few minutes.

Benefits of HIIT:

Burns a significant amount of calories
Increases metabolic rate
Improves oxygen consumption
Improves aerobic and anaerobic performance
Produces similar benefits as 2x the amount of moderate exercise

While HIIT training is largely focused on aerobic conditioning. There are also ways to use it in weightlifting. Choose compound movements, shorten your rest time, and incorporate some cardio bursts to combine HIIT and strength.

It’s Never Too Late to Get Back in Shape

You gain all sorts of physiological benefits from exercise—that much is clear. But there are also changes on a genetic level. Over 3,000 genes are expressed differently in the muscles of people that exercise compared to sedentary muscles. A study published in PLOS Genetics measured the impact of training on these genetic changes.

The researchers trained one leg of each study participant, using a leg extension machine for three months. The other leg remained untrained. Then the participants took a 9 month break from training. When they resumed training, both legs were trained equally, and final biopsies were taken.

The results showed that the leg that had been trained 9 months earlier looked virtually the same as the newly trained leg.

The authors analyzed the results a couple different ways. It’s clear exercise spurs healthy genetic changes, and you must exercise consistently to sustain those benefits. But they also suggest that sedentary people stand to gain the same benefits from exercise as anyone that’s already been training consistently.

Whether you’ve been out of the gym for six months or ten years, it’s never too late to get back in shape and build consistent healthy habits!

References

https://pubmed.ncbi.nlm.nih.gov/27657503/

https://pubmed.ncbi.nlm.nih.gov/31343521/

https://pubmed.ncbi.nlm.nih.gov/30786998/