Tag: Health Benefits

Oct 13

What Is Cryotherapy?

Cryotherapy, often referred to as cold therapy, is a practice that involves exposing the body to freezing or near-freezing temperatures with the aim of reducing inflammation. It encompasses a range of techniques, including whole-body cryotherapy, cold-water immersion, ice application, and cryosurgery. While proponents of cryotherapy claim it can offer a myriad of health benefits, its effectiveness and safety remain subjects of ongoing research and debate. This comprehensive guide explores the various aspects of cryotherapy, from its mechanisms and types to its potential benefits and associated risks. How Cryotherapy Works Cryotherapy, excluding cryosurgery, is primarily employed to alleviate pain and swelling resulting from injuries or inflammation. Inflammation is a common underlying factor in numerous health conditions, and cryotherapy is believed to indirectly address such conditions by reducing inflammation. However, it is important to note that this notion is largely theoretical. The fundamental mechanism by which cryotherapy mitigates inflammation involves the modulation of blood flow to specific areas. Exposure to cold temperatures prompts the body to constrict blood vessels, a phenomenon known as vasoconstriction. This redirection of blood flow helps organs receive more oxygen. As the body gradually warms up and returns to its normal temperature, blood vessels dilate (vasodilation), allowing oxygen-rich blood to reach tissues and aid in the removal of inflammation. Advocates of whole-body cryotherapy posit that cryogenic chambers initiate a similar cold temperature response within the body. Nevertheless, there is currently insufficient scientific research to substantiate the claim that cryogenic chambers are effective in reducing inflammation compared to other cold therapy methods. Types of Cryotherapy When discussing cryotherapy, people often envision freezing chambers. However, cryotherapy encompasses various cold therapy techniques: 1. Whole-Body Cryotherapy Whole-body cryotherapy entails entering a chamber cooled to temperatures ranging from negative -200 to -300 degrees Fahrenheit (-129 to -184 degrees Celsius) for two to four minutes. These chambers utilize liquid nitrogen vapors or circulating cool air to achieve the desired temperature. Typically, the head remains outside the chamber while the rest of the body is exposed to these supercooling conditions. In some instances, multiple individuals may enter a fully-enclosed chamber. Participants typically enter the cryogenic chamber either naked or nearly naked, with gloves, socks, or slippers to protect extremities. While optional for women, undergarments are required for men. 2. Cold-Water Immersion Cold-water immersion, often referred to as cold water therapy, encompasses practices such as ice baths, cold water plunges, or cold showers. In this form of cryotherapy, individuals submerge their bodies, up to the neck, in water maintained at temperatures between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) for durations lasting from 5 to 15 minutes. Cold-water immersion is primarily employed to alleviate soreness following physical exertion. 3. Ice Application The application of ice packs is a well-known treatment for injuries such as sprains, strains, and fractures. Ice application is also used to manage post-exercise pain. After an injury, applying ice can effectively reduce pain, swelling, and inflammation. It is typically employed in conjunction with rest, compression, and elevation as part of the R-I-C-E (Rest, Ice, Compression, Elevation) protocol to expedite healing. 4. Cryosurgery Cryosurgery, or cryoblation, represents a surgical procedure involving the use of extreme cold, typically employing liquid nitrogen or argon gas, to freeze and eliminate abnormal tissue. Conducted under the guidance of healthcare providers, cryosurgery is employed for diverse purposes, including the removal of warts, skin tags, and pre-cancerous skin growths. It is also used externally to address conditions such as retinoblastoma, skin cancer, early-stage prostate cancer, liver cancer, and bone cancer. Benefits of Cryotherapy Cryotherapy is often lauded as a panacea for various health conditions, including muscle recovery, chronic pain management, alleviation of inflammation-related ailments, improved mental health, and enhanced sleep quality. Nevertheless, it is essential to acknowledge that robust scientific evidence supporting these claims is currently limited, and the U.S. Food and Drug Administration (FDA) has not sanctioned whole-body cryotherapy chambers as safe or effective for medical treatment or exercise recovery. 1. Muscle Recovery Many athletes have popularized cryotherapy as a means to expedite muscle recovery following strenuous exercise. However, existing research on this topic is relatively scarce and yields mixed results. A Chinese study from 2022, which involved 12 runners, indicated that whole-body cryotherapy was more effective than cold-water immersion in reducing muscle damage and inflammation. Another small-scale study reported similar findings, with whole-body cryotherapy demonstrating a reduction in muscle pain and inflammation. However, a 2014 review concluded that whole-body cryotherapy did not significantly alleviate muscle soreness. 2. Chronic Pain Relief Cryotherapies, such as ice application and cold-water immersion, can temporarily numb the skin, potentially providing pain relief. Nonetheless, there is currently insufficient scientific evidence to substantiate the claim that cryotherapy effectively manages chronic pain associated with inflammation. A 2020 review noted that whole-body cryotherapy and ice application offered short-term pain relief to patients with rheumatoid arthritis and ankylosing spondylitis. However, the protocols for cryotherapy varied, and the long-term effects on pain management were not thoroughly investigated. 3. Skin Conditions and Cancer Cryosurgery is a recognized and safe method for eradicating cancerous cells and addressing skin lesions, moles, and warts. Some earlier research suggested that non-medical cryotherapies might be useful in treating itchiness and inflammation associated with conditions like eczema. However, these findings lack robust substantiation. Whole-body cryotherapy, in particular, is not recommended for eczema treatment by the American Academy of Dermatology (AAD) due to the potential risk of skin injury. 4. Sleep Quality While concrete evidence linking cryotherapy to improved sleep quality is currently lacking, certain studies have explored potential correlations. Research examining muscle recovery in runners indicated that cryotherapy may contribute to better sleep quality. Specifically, whole-body cryotherapy appeared to yield the most significant improvements in sleep among runners. Another study conducted in 2019 reported that men who underwent post-workout whole-body cryotherapy experienced less disturbed sleep and reported better sleep quality compared to their counterparts. Risks of Cryotherapy Engaging in prolonged exposure to freezing conditions poses inherent risks, particularly concerning potential skin injuries. Whole-body cryotherapy, in particular, carries greater risks due to its

Oct 13

Just 11 Minutes of Exercise Each Day May Reduce Risk of Early Death, Study Shows

In the modern age of sedentary lifestyles and demanding schedules, the importance of exercise for our overall health cannot be overstated. While many individuals may find it challenging to allocate significant time for regular workouts, a groundbreaking study published in the British Journal of Sports Medicine reveals a remarkable discovery: just 11 minutes of daily exercise can substantially reduce the risk of early death, as well as prevent heart disease, stroke, and certain cancers. This research, based on a comprehensive review of 196 published articles, provides compelling evidence that even small amounts of physical activity can have profound health benefits. Unveiling the Findings The study’s findings are nothing short of revolutionary. According to the research, dedicating a mere 75 minutes per week to exercise, equivalent to just 11 minutes per day, could prevent one in ten premature deaths. These insights underscore the transformative impact that minimal exercise can have on our overall well-being. The results become even more impressive when individuals engage in 150 minutes of weekly exercise, equivalent to 30 minutes per day for five days a week. This level of commitment could potentially avert nearly 16% of all premature deaths. Dr. Soren Brage, a co-author of the study, highlights the significance of these findings by emphasizing that any level of physical activity is superior to none at all. These results come as encouraging news for those who may perceive the goal of achieving 150 minutes of exercise per week as daunting. The study serves as a reminder that even small efforts can yield substantial health benefits. A Comprehensive Analysis The strength of this study lies in its comprehensive analysis of data from 94 cohorts, encompassing over 30 million participants. Such a vast and diverse dataset allows researchers to draw wide-reaching conclusions about the relationship between exercise and health. The study reveals a clear pattern: higher levels of physical activity correlate with a decreased risk of mortality. The Impact on Cardiovascular Health and Cancer Prevention One of the most striking aspects of the study is its exploration of exercise’s impact on cardiovascular health and cancer prevention. Individuals who engaged in 75 minutes of moderate-to-vigorous exercise per week experienced a 17% lower risk of developing cardiovascular disease and a 7% lower risk of cancer. These statistics serve as a testament to the profound protective effects of even minimal physical activity. However, the benefits of exercise become even more pronounced as individuals increase their activity levels. Those who committed to 150 minutes of exercise per week witnessed a 27% reduction in the risk of cardiovascular disease and a 12% lower risk of cancer incidence. Interestingly, exercise exhibited a more significant impact on specific cancer types, such as head and neck, myeloid leukemia, myeloma, and gastric cardia cancers, compared to others like lung, liver, endometrial, colon, and breast cancers. Nevertheless, the study reveals that there is a threshold beyond which the benefits of exercise plateau. Engaging in physical activity between 150 and 300 minutes per week offers only marginal additional advantages. Any differences in exercising for more than 300 minutes weekly remain uncertain, emphasizing the law of diminishing returns. Understanding the Mechanisms While the precise mechanisms underlying the health benefits of exercise remain subject to ongoing research, several factors contribute to its positive effects. Exercise reduces inflammation in the body, decreases fat tissue, regulates hormones, and improves sleep—all of which combine to promote overall health. Additionally, exercise significantly enhances an individual’s quality of life, reducing stress, depression, and anxiety while boosting confidence and energy levels. Regarding cardiovascular health, frequent exercise keeps the cardiovascular system engaged, aiding in the maintenance of healthy blood pressure and overall cardiovascular function. For cancer prevention, exercise plays a role in lowering inflammation, enhancing the immune system, and supporting overall well-being. Furthermore, individuals who engage in regular exercise tend to adopt healthier lifestyles in general, which may include abstaining from smoking and socializing during physical activities—all of which contribute to improved health outcomes. Incorporating Exercise Into Daily Life The study reinforces existing recommendations from the Physical Activity Guidelines for Americans, which advocate for a minimum of 150 minutes of moderate-to-vigorous physical activity per week. This target is achievable through various activities such as walking, yoga, cycling, or dancing, providing individuals with flexibility in choosing their preferred exercise. Crucially, the study emphasizes that even small amounts of movement can yield health benefits. Short bursts of exercise can help reduce blood glucose levels, particularly in response to insulin, while simple activities like walking can be particularly beneficial for older individuals, aiding in maintaining leg strength, balance, and endurance. The message that emerges from this research is clear: exercise does not need to be a rigorous or time-consuming endeavor to improve health outcomes. Instead, adopting a more inclusive view of exercise that encompasses various activities and movement throughout the day can lay the foundation for a healthier and longer life. Overcoming Obstacles Despite the well-established benefits of exercise, numerous obstacles can hinder individuals from incorporating regular physical activity into their lives. Busy schedules, multiple jobs, working from home, and the lack of access to suitable exercise spaces are just a few challenges that people face. Experts stress the importance of enjoying the chosen form of exercise to maintain long-term commitment. Incorporating exercise into daily routines, finding a workout partner, and gradually progressing to more challenging activities can help overcome barriers to physical activity. The key is to make exercise enjoyable and sustainable, as any form of movement, no matter how modest, contributes to improved health. Conclusion In a world where time is a precious commodity and sedentary lifestyles are prevalent, the revelation that just 11 minutes of daily exercise can significantly reduce the risk of early death and prevent debilitating diseases is nothing short of a game-changer. This groundbreaking study underscores the importance of redefining our perception of exercise, emphasizing that any form of movement, no matter how brief, is a step toward a longer, healthier life. Whether it’s a leisurely stroll, a quick dance session, or an intense workout,

Oct 13

15 Stretches for the Hips That Can Benefit Everybody

Hip stretching will help loosen up a common problem area. In today’s fast-paced world, many of us find ourselves spending the majority of our day in sedentary positions, whether it’s sitting in the car during the daily commute, at a desk for hours on end, or lounging on the couch. Unsurprisingly, the complaint of feeling “tight” in the hips is a common refrain. Lauren Kanski, NASM-CPT, a certified personal trainer and coach in New York City, attests to the ubiquity of this issue: “I hear people complain about tightness in their hips during every single [personal training] session,” she notes. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.” The root of this problem lies in the extended periods we spend in seated positions, which cause the hip muscles to remain in a flexed or shortened state. Consequently, moving after hours of immobility—such as simply standing up—can feel challenging. To combat this issue, it’s crucial to incorporate hip stretches into our daily routines. Regular stretching and movement throughout the day can alleviate hip stiffness, fend off hip pain, and reduce the risk of hip-related injuries. The Significance of Hip Stretching Hip stretching is not only vital for relieving tightness but also for overall well-being, especially when we experience stress. According to Kanski, “We store a lot of stress and emotions in our hips.” The hips serve as a primary energy transfer point, facilitating the flow of energy between the upper and lower body. Consequently, opening up the hips can alleviate tension and rejuvenate energy levels. Consistently stretching your hips can yield several additional benefits, including: 1. Reduced tightness in the hip flexors: Tight hip flexors are a common issue, often resulting from prolonged sitting. Stretching helps alleviate this tightness. 2. Lower back pain reduction: The hips and lower back are closely interconnected. Stretching the hips can ease tension in the lower back, potentially reducing pain. 3. Enhanced hip mobility: Regular hip stretching increases the range of motion in your hips, facilitating more fluid and comfortable movement. 4. Injury prevention: By maintaining flexibility in the hips, you can reduce the risk of hip-related injuries. 5. Improved performance: Flexible hips can enhance your overall physical performance, particularly during activities that involve hip movement. When to Stretch Your Hips For optimal hip health, it’s advisable to show your hips some tender loving care every day. Kanski recommends incorporating hip stretches into your routine in the morning upon waking, before embarking on your workouts, and before bedtime. However, the most critical times to stretch your hips are before and after a workout. 1. Adductor Rock Back: 2. Quadruped Hip Half Circles: 3. Spiderman Lunge: 4. Squat-to-Stand: 5. Walking Lateral Lunges: 6. High Knees: 7. Glute Bridge: 8. Lateral Band Walk: 9. 90/90 Hip Stretch: 10. Pigeon Pose: 11. Child’s Pose: 12. Couch Stretch: 13. Frog Stretch: 14. Supine Figure-Four Stretch: 15. Half-kneeling Hip Flexor Stretch: A Quick Review of Hip Stretches Hip stretches offer a potent remedy for the common ailment of hip tightness. By incorporating both static and dynamic stretches into your routine, you can effectively address this issue while enjoying numerous benefits. These benefits encompass enhanced hip mobility, reduced lower back pain and tightness, and potentially improved physical performance during exercise. To achieve optimal results, consider adding hip stretches to your daily routine, especially during the morning and before bedtime. However, the most critical times to stretch your hips are before and after engaging in physical activity. Dynamic stretches prepare your muscles for exercise, while static stretches aid in muscle recovery and relaxation after workouts. Incorporating hip stretches into your daily life can make a significant difference in your overall well-being. Whether you’re seeking to alleviate tension, enhance mobility, or reduce the risk of injuries, regular hip stretching is an investment in your long-term health and comfort. So, take a moment to care for your hips each day, and reap the benefits of improved flexibility and vitality.

Oct 13

Lower Back Stretches to Relieve Back Pain, According to Experts

Lower back pain, also known as lumbar pain, can be a debilitating issue, affecting as many as 23% of adults worldwide. Whether it’s caused by mechanical issues, degenerative problems, inflammation, oncology, infections, or pregnancy-related changes, addressing lower back pain is crucial for maintaining a high quality of life. The lower back, with its complex structure of vertebrae, nerves, discs, muscles, and other tissues, requires special attention to alleviate discomfort and restore mobility. This comprehensive guide explores 10 gentle stretches specifically designed to target and relieve lower back pain. These stretches are designed to enhance flexibility, alleviate tension, and promote overall well-being. All you need is a cushioned yoga mat and a sturdy chair to get started on your journey towards a pain-free lower back. Understanding Lower Back Pain Before diving into the stretches, it’s essential to understand the causes and contributing factors of lower back pain. This knowledge can help you tailor your approach to managing and preventing future pain. 1. Mechanical Issues: Lower back pain can result from injuries to the discs and soft tissues of the spine, leading to muscle tension and discomfort. 2. Degenerative Problems: Conditions like osteoarthritis can cause wear and tear on the lower back’s structural components, leading to pain. 3. Inflammation: Inflammatory conditions may affect the lower back, contributing to chronic pain. 4. Oncology: In some cases, lower back pain may be related to cancer or cancer treatments. 5. Infections: Infections, such as soft tissue abscesses, can also lead to lower back pain. 6. Pregnancy: Pregnancy-related hormonal changes, shifts in musculoskeletal alignment, and weight gain can result in lower back pain, which may persist postpartum. Additionally, tightness in areas like the hamstrings and hip flexors can further exacerbate lower back pain by restricting the spine’s natural motion and impeding mobility. The Benefits of Stretching for Lower Back Pain Stretching is a valuable tool for regaining range of motion and reducing lower back pain. These gentle stretches can make everyday tasks such as climbing stairs and lifting objects less taxing. Here’s a selection of stretches that target and alleviate lower back pain: 1. Cat-Cow Stretch The Cat-Cow stretch is a dynamic yoga stretch that combines two movements to enhance spine flexibility, posture, and core awareness. It can help alleviate tension in the lower back. 2. Child’s Pose Balasana, or Child’s Pose, is a relaxing stretch that elongates lower back muscles and opens the hips, reducing stress, back pain, and bloating. 3. Knee-To-Chest Stretch This stretch targets tight muscles in the lower back, including the erector spinae and glutes. It’s effective for quickly relieving tension. 4. Supine Spinal Twist The Supine Spinal Twist gently twists the spine, relieving tension and promoting lower back comfort. It also massages internal organs, improving digestion. 5. Pelvic Tilt Pelvic tilts help rectify postural shifts that occur with lower back pain. They engage the core, improving stabilization and reducing strain. 6. Shoulder Bridge The Shoulder Bridge stretch mobilizes the spine and lengthens back muscles, offering relief from tightness and tension. 7. Standing Roll-Down This stretch opens space between vertebrae, relieving tightness and promoting core stability. 8. Figure Four Stretch The Figure Four stretch targets tight hips, which can contribute to lower back pain. It also stretches glutes. 9. Seated Fold A Seated Fold is a yoga pose that stretches the entire back, hamstrings, and hips. 10. Seated Nerve Flossing Seated Nerve Flossing can alleviate lower back pain caused by conditions like sciatica or herniated discs. Conclusion Lower back pain can be a persistent and debilitating issue, but with the right stretches and exercises, you can alleviate discomfort and improve your quality of life. These gentle stretches, designed to target the lower back and related muscles, provide relief from tension and pain. Whether you’re dealing with a sudden flare-up or a chronic issue, incorporating these stretches into your daily routine can promote flexibility, reduce discomfort, and enhance overall well-being. Remember that consistency and patience are key to achieving lasting relief from lower back pain.

Oct 13

Lifting Weights Might Be the Newest Anti-Aging Skincare Hack, New Research Shows

The pursuit of youthfulness has been a timeless endeavor for humanity. From ancient elixirs to modern skincare regimens, people have always sought ways to maintain youthful skin. In this quest, a surprising ally has emerged – resistance training, often synonymous with strength training or weightlifting. Beyond its well-documented benefits for bone health and cognitive function, recent research suggests that resistance training may hold the key to improving skin health. This article explores the groundbreaking study that reveals how resistance training can enhance the appearance of your skin. The Research The study in question, published in the journal Scientific Reports, delves into the impact of resistance training on skin health. Lead study author Satoshi Fujita, PhD, an exercise scientist at Ritsumeikan University in Kyoto, Japan, aimed to investigate whether resistance training could surpass aerobic exercise in enhancing the skin’s condition. Understanding the Effects of Exercise on Skin Before delving into the specifics of the study, it’s essential to understand how exercise, in general, affects the skin. Prior research has already demonstrated that aerobic exercise can improve the dermis, the layer of skin beneath the outer epidermis. This improvement typically manifests as enhanced elasticity and increased collagen production, two vital components for maintaining youthful skin. Dr. Fujita and his team decided to explore whether resistance training could produce similar, if not superior, results for the skin. The Study For their research, Dr. Fujita’s team recruited 56 sedentary middle-aged Japanese women. These women were divided into two groups: one group engaged in cycling for 30 minutes twice a week for 16 weeks, while the other group participated in resistance training for the same duration. Skin cell samples from participants were collected and analyzed both before and after the exercise intervention. Surprising Findings The results of the study were nothing short of remarkable. Both forms of exercise—cycling and resistance training—improved the skin’s elasticity and increased the expression of genes responsible for collagen production. Moreover, both exercise regimens bolstered the dermis’s extracellular matrix, the network of collagen and elastic fibers that tend to deteriorate due to aging and factors like sun exposure. However, one striking difference emerged: the women who engaged in resistance training experienced a thickening of their dermal layer, a phenomenon not observed in the cycling group. A thicker dermal layer is associated with reduced sagging, fewer pigmented spots, and an overall more youthful appearance. Dr. Fujita explained, “Our results suggested that resistance exercise had more positive effect on the skin than aerobic exercise.” While the exact mechanisms behind this phenomenon remain unclear, some experts speculate that exercise may reduce blood inflammatory factors, potentially playing a role in skin improvement. Another study from 2015 found that aerobic exercise increased levels of interleukin-15 (IL-15), a protein that can stimulate the synthesis of mitochondria in skin cells. This is crucial because aging, sun exposure, and pollution can damage mitochondria in these cells. Unanswered Questions Despite the promising findings, some questions remain. The study primarily focused on the skin’s inner layer, leaving the impact on the outer layer—visible skin—unexplored. Additionally, the study’s duration was relatively short, and it remains unclear whether the benefits of resistance training persist over an extended period or are temporary. Rajani Katta, MD, a professor at Baylor College of Medicine, emphasized the need for more extensive trials to assess the effects of resistance training on the appearance of the outer skin. Incorporating Resistance Training for Skin Health While more research is needed to fully understand the extent of resistance training’s impact on skin health, Dr. Fujita’s study underscores the importance of incorporating both resistance training and cardiovascular exercise into your fitness routine. Dr. Lauren Eckert Ploch, a dermatologist serving Georgia and South Carolina, suggests that a combination of aerobic and resistance training yields the best results for skin health. The anti-aging factors induced by exercise circulate throughout the bloodstream, benefiting the entire body, rather than being confined to specific muscle groups. However, Dr. Ploch offers a word of caution: the benefits of exercise should not be used as an excuse to ignore other skin-damaging behaviors, such as smoking and excessive sun exposure. Exercise can undoubtedly contribute to healthier skin, but it cannot counteract the harmful effects of these habits. Conclusion In the quest for youthful skin, the benefits of exercise extend beyond fitness and health. Resistance training, in particular, shows immense promise in enhancing skin health by increasing elasticity, collagen production, and the thickness of the dermal layer. While some questions linger, this research highlights the importance of a balanced exercise routine that includes both resistance and cardiovascular training. As we continue to unlock the mysteries of exercise’s impact on skin, one thing is clear: the path to healthier, more youthful skin may very well begin at the weightlifting bench. Collagen, the structural protein that keeps our skin firm and supple, naturally decreases with age, leading to wrinkles and sagging skin. However, resistance training has been shown to stimulate the production of collagen, helping to combat these signs of aging. As you engage in resistance exercises, your body responds by producing more collagen, which contributes to improved skin elasticity and a smoother complexion. Moreover, resistance training can also increase blood flow to the skin, delivering essential nutrients and oxygen, which aids in skin cell regeneration and repair. This improved circulation can result in a healthier, radiant complexion. The benefits don’t stop there; resistance training can also reduce the effects of oxidative stress, which is a leading contributor to premature aging and skin damage. While cardiovascular exercise is essential for overall health and cardiovascular fitness, resistance training appears to have unique benefits for the skin. The combination of both types of exercise in your fitness routine can provide a holistic approach to skin health, ensuring you reap the rewards both inside and out. Additionally, resistance training can enhance muscle tone and overall body composition, helping to create a more youthful appearance. As you build muscle, it can provide a natural lift to the skin, reducing the appearance of sagging and providing a

Oct 13

Hydration and Exercise: What To Drink During a Workout

It’s essential to stay hydrated before, during, and after workouts. Water is the elixir of life, constituting up to 60% of the human body. This invaluable fluid plays a pivotal role in maintaining various bodily functions, including joint lubrication, temperature regulation, and nutrient transport. When it comes to physical activity, staying adequately hydrated is not a choice but a necessity. However, despite the critical importance of hydration, many individuals fall short in ensuring their bodies receive the necessary fluids during exercise. This comprehensive guide will delve into the nuances of hydration, offering insights into choosing the right beverages, determining the optimal quantity, and understanding the risks of dehydration. By mastering the art of hydration, you can unlock your full potential during workouts while safeguarding your overall health. Choosing the Right Beverage Selecting the perfect beverage to keep you hydrated during exercise is the first step in your journey towards peak performance. For the average person engaging in moderate workouts, water stands as a reliable and straightforward choice. According to Nancy Clark, RD, a renowned sports nutritionist and author, water is the ideal post-workout beverage for most individuals. However, if your exercise regimen is more rigorous, demanding over three hours of continuous effort, Clark suggests considering chocolate milk. This seemingly indulgent choice packs a multitude of benefits. Chocolate milk contains sodium and calcium, crucial electrolytes that are lost through sweat. Additionally, it provides carbohydrates for refueling and energy, while the protein aids in repairing any exercise-induced damage. For those who prefer alternatives to milk and water, sports drinks, coconut water, or various other beverages are acceptable choices. Despite the emphasis on electrolytes in sports drinks, Clark reassures us that these can be adequately replenished through food. Thus, the primary focus should be on maintaining overall hydration, regardless of beverage selection. Consuming the Right Amount Determining the right quantity of fluids to consume during exercise is a task that requires attention and awareness of one’s body. Nancy Clark advises individuals to “drink to thirst,” highlighting the importance of listening to your body’s cues. While there is no fixed amount of water that applies universally, there are methods to calculate your sweat rate for personalized guidance. To calculate your sweat rate, consider weighing yourself before and after exercise, and perform a few simple calculations. If, for example, you lose a quart of sweat in an hour of exercise, Clark recommends consuming approximately eight ounces of water every 15 minutes. For those who prefer to avoid complex math, a general rule of thumb is to consume four to eight ounces of fluid every 15 to 20 minutes during your workout. This approach ensures a steady intake of fluids without the need for precise calculations. Avoid Overhydration While dehydration is a well-known concern during exercise, it’s essential to strike a balance and avoid overhydration, albeit a relatively rare occurrence. Athletes, particularly those engaged in marathons and triathlons, are at a higher risk of overhydration, which can lead to a potentially life-threatening condition known as hyponatremia. Symptoms of hyponatremia include nausea, vomiting, headache, confusion, and muscle weakness, among others. However, Nancy Clark reassures us that over-hydration is uncommon, as most individuals tend to under-consume fluids during exercise. Incorporating Protein and Carbs Exercise, while immensely beneficial, can lead to minor cell and tissue damage. To facilitate the repair of this damage, it’s important to incorporate protein into your post-workout hydration routine, especially following highly intense exercise sessions. However, it’s not just about protein. Carbohydrates play a pivotal role in providing the energy needed during workouts. Nancy Clark recommends a ratio of three times more carbohydrates than protein to support both energy replenishment and tissue repair. Flavored milk, as a fluid replacement, is a compelling option that meets these requirements effectively. Understanding the Risks of Dehydration The repercussions of inadequate hydration extend beyond exercise performance; they encompass overall health and well-being. One of the most common consequences of dehydration is fatigue. When the body lacks sufficient water, blood thickens due to lower water content, leading to increased strain on the heart and a heightened sense of tiredness. Dehydration significantly impairs physical and mental performance, emphasizing the need for constant vigilance in maintaining proper hydration levels. Drinking Before and During Exercise Hydration is not merely a post-exercise consideration but an ongoing process that should commence well before physical activity. For activities demanding substantial stamina, such as marathons, it is advisable to start hydrating one and a half to two hours before commencing the exercise. Additionally, drinking fluids during a workout is crucial. Neglecting to consume fluids during exercise can lead to a significant deficit, making rehydration post-exercise challenging. Carrying water during a workout, though it may seem cumbersome, is a practice highly recommended by Nancy Clark. It ensures a continuous supply of fluids, preventing dehydration from setting in during the exercise session. Conclusion The importance of hydration during exercise cannot be overstated. It is the cornerstone of optimal performance and safeguarding your health. This comprehensive guide has shed light on the intricacies of maintaining adequate hydration, from selecting the right beverages to calculating your unique fluid needs. By heeding the advice presented here, you can unleash your full potential during workouts while promoting overall well-being. Hydration is not just a choice; it is the foundation upon which your fitness journey is built. During exercise, the body loses fluids through sweat, and if these losses are not adequately replenished, it can lead to dehydration. Dehydration can have detrimental effects on your physical performance, including reduced endurance, muscle cramps, and impaired thermoregulation. Additionally, it can increase the risk of heat-related illnesses, such as heat exhaustion and heatstroke, which can be life-threatening. Moreover, maintaining proper hydration supports your body’s ability to recover after exercise. It aids in the transport of nutrients to your muscles, helps remove waste products, and reduces the risk of post-workout muscle soreness. Without adequate hydration, your recovery process may be compromised, potentially delaying your progress and increasing the risk of injury. Incorporating the habit of proper hydration

Oct 13

What Is Calisthenics?

Calisthenics, a form of resistance training, harnesses the weight of your own body and the force of gravity to build muscle strength, enhance endurance, and improve mobility. Its exercises range from simple, equipment-free movements to challenging maneuvers like pull-ups and burpees, along with familiar exercises such as push-ups, lunges, squats, and crunches. Some even consider gymnastics a subset of calisthenics. The versatility and accessibility of calisthenics make it suitable for individuals of all ages and fitness levels, from beginners to seasoned athletes. In this comprehensive guide, we delve into the multitude of benefits that calisthenics offers, how to embark on your calisthenics journey, and various calisthenics exercises to get you started. The Benefits of Calisthenics Calisthenics offers a plethora of health benefits, making it an excellent choice for individuals seeking to improve their overall fitness and well-being, regardless of their current physical condition or experience level. Here are some key advantages of incorporating calisthenics into your fitness routine: 1. Increases Strength Calisthenics consistently enhances muscle strength through body-weight movements. A small-scale study involving 28 men demonstrated that calisthenics can lead to significant strength improvements in a relatively short period. After just eight weeks of calisthenics training, participants exhibited increased performance in push-ups and pull-ups, even though these specific exercises were not part of their regular routines. Conversely, those who did not engage in calisthenics did not experience the same gains in strength. 2. Improves Fitness Levels Consistent integration of calisthenics into your workout regimen can boost cardiovascular health by enhancing endurance and promoting a healthier heart. Research indicates that high-intensity calisthenics exercises like burpees and mountain climbers can elevate fitness levels. In fact, studies have equated fast-paced calisthenics with activities such as treadmill running and track interval training. 3. Aids in Weight Management Calisthenics can contribute to body fat reduction while preserving or even increasing muscle mass. Additionally, the aerobic nature of calisthenics exercises may facilitate weight loss. 4. Enhances Posture The movements involved in calisthenics workouts stretch and strengthen muscles, tendons, and ligaments. Regular inclusion of these exercises in your routine can lead to improved balance, flexibility, and posture. Notably, researchers have highlighted that brief calisthenics sessions can be particularly beneficial for beginners who previously led sedentary lifestyles. This approach effectively breaks up periods of inactivity, promoting steadiness and dynamic balance—an attribute of paramount importance as one ages. 5. Boosts Mood and Wellbeing While exercise in general can elevate mood, reduce stress, and enhance overall well-being, calisthenics may offer additional mental health benefits. Research suggests that calisthenics may help combat cognitive decline and hold promise for dementia prevention. Furthermore, calisthenics exercises might play a role in improving mood among individuals with specific conditions like multiple sclerosis or ankylosing spondylitis. How to Start Calisthenics If you’re eager to embark on your calisthenics journey, it’s essential to have a structured plan in place. Here are some key steps to help you get started: 1. Set Clear and Attainable Fitness Goals Begin by defining your fitness objectives. Whether you aim to build strength, improve endurance, lose weight, or enhance overall fitness, having well-defined goals will guide your calisthenics journey. 2. Plan Your Workouts Determine when and where you’ll work out, and allocate specific time slots for your calisthenics sessions. Treating your workouts as scheduled appointments will help you prioritize exercise and stay committed to your fitness goals. 3. Choose Calisthenics Exercises Select a range of calisthenics exercises that align with your fitness level and goals. If you’re unsure where to start or how to structure your routine, consider seeking guidance from a certified personal trainer or utilizing online tutorials and videos. Ensure that the exercises you choose are enjoyable and suitable for your fitness level. Popular Calisthenics Exercises to Consider: Push-Ups: Squats: Plank: Lunges: Burpees: Tips for Beginners If you are new to calisthenics, consider these valuable tips to kickstart your journey effectively: 1. Start with Clear and Achievable Goals: Establish specific and realistic fitness goals that cater to your individual needs and aspirations. 2. Prioritize Warm-Up and Cool-Down: Always begin and end your calisthenics sessions with proper warm-up and cool-down routines to prevent injuries and promote recovery. 3. Emphasize Correct Form: Pay meticulous attention to your exercise form to maximize effectiveness and minimize the risk of injury. Seek guidance from experts if needed. 4. Incremental Progression: Begin with manageable repetitions and gradually increase the intensity, repetitions, or difficulty of your exercises as you build strength and endurance. 5. Consult a Professional: If you’re uncertain about creating a calisthenics plan or performing specific moves, consider consulting a certified personal trainer for personalized guidance. Who Can Benefit from Calisthenics? Calisthenics is a versatile form of exercise ideal for individuals at all fitness levels, from beginners to advanced athletes. Because calisthenics primarily relies on body weight for resistance, it can be performed in short intervals and in small spaces, making it accessible to virtually anyone. However, it’s crucial to note that calisthenics involves engaging multiple muscle groups and substantial movement. While this promotes enhanced mobility and cardiovascular function, it may pose certain risks for individuals with stability issues, specific medical conditions, or joint inflammation. It is advisable to seek the guidance of a healthcare provider before embarking on a calisthenics regimen, especially if you have underlying health concerns. Conclusion Calisthenics represents a highly adaptable form of resistance training that utilizes your body weight and gravity to foster strength, endurance, and overall fitness. Its numerous health benefits encompass increased strength, improved fitness levels, better posture, and mood enhancement. When considering the cognitive and mental health advantages it may offer, calisthenics emerges as a holistic approach to well-being. To commence your calisthenics journey, ensure you set clear goals, plan your workouts, select suitable exercises, prioritize proper form, and seek professional guidance as needed. With dedication and consistency, calisthenics can empower you to achieve your fitness objectives, no matter your starting point.

Oct 13

Should You Start Working Out Barefoot? Experts Discuss the Pros and Cons

The fitness world has witnessed a growing trend – working out barefoot. Traditionally, a reliable pair of sneakers was considered an indispensable part of any workout. Sneakers provided support, comfort, and stability, aiding athletes in excelling at their chosen sport while minimizing the risk of injury. However, there’s a rising chorus of trainers and fitness enthusiasts advocating for barefoot workouts. They claim that ditching sneakers can lead to improved foot strength, enhanced mobility, and better balance. While these benefits are enticing, it’s crucial to recognize that working out barefoot isn’t a one-size-fits-all solution. There are both advantages and potential risks associated with this practice. In this comprehensive exploration, we delve into the world of barefoot workouts, weighing the pros and cons. We’ll examine the evidence behind these claims, assess whether working out barefoot is suitable for everyone, and provide expert insights and precautions to ensure a safe and effective workout. The Pros of Working Out Barefoot 1. Enhanced Foot Strength and Proprioception: Advocates of barefoot workouts emphasize that exercising without shoes can bolster foot strength and proprioception. Proprioception refers to our ability to sense where our body is in our environment. Strengthening these aspects can lead to better balance, coordination, and reduced injury risk. 2. Improved Neuromuscular Control: Working out barefoot can enhance neuromuscular control, leading to better body awareness and coordination. The increased sensory feedback from the soles of the feet contributes to improved balance, agility, strength, and stability. 3. Natural Movement: Going barefoot allows for more natural movement. Traditional athletic shoes often feature cushioning materials that can restrict movement. Exercising without shoes can promote a more fluid and unrestricted range of motion. 4. Strengthening Foot Muscles: When you work out barefoot, your foot muscles are compelled to work harder due to the absence of external support provided by shoes. This increased demand on foot muscles can lead to enhanced ankle stability and improved plantar support. The Cons of Working Out Barefoot 1. Risk of Injury: The soles of our feet are not as tough as the materials used in athletic footwear. Consequently, exercising barefoot can make individuals more susceptible to cuts and scrapes, especially in environments with debris or uneven surfaces. 2. Potential Infection: Exercising barefoot in public spaces, such as gyms or fitness studios, can expose your feet to fungal infections like athlete’s foot. The communal nature of these spaces increases the risk of infection transmission. 3. Mixed Evidence on Athletic Performance: While barefoot workouts offer various benefits, their impact on athletic performance remains inconclusive. Studies have produced mixed results, with some indicating minimal improvement in strength and proprioception after an eight-week period of barefoot exercise. Others have suggested that specific sports, like netball, may benefit from barefoot play by enhancing ankle stability and agility. Is Working Out Barefoot Right for You? Determining whether working out barefoot is safe and suitable for you depends on various factors: 1. Foot Conditions: Individuals with pre-existing foot conditions such as plantar fasciitis, heel spurs, or bunions should avoid barefoot workouts. Shoes provide essential support, especially for those with low or high arches, as they help maintain arch stability. 2. Activity Type: The type of workout you prefer plays a significant role in deciding whether to go barefoot. Barefoot exercise is generally safe for indoor mat activities like yoga and pilates. However, it’s not recommended for cycling, where foot injury risk increases. For outdoor activities, like running, wearing shoes is advisable to prevent injuries from sharp objects or uneven terrain. 3. Gradual Transition: If you decide to explore barefoot workouts, it’s essential to start gradually. Begin with short sessions at low intensity to allow your feet to adapt. Incorporate barefoot warm-ups and cool-downs before attempting an entire workout without shoes. 4. Strengthening Preparations: Strengthening your legs, hips, buttocks, as well as your foot and ankle, can make the transition to barefoot exercise smoother. Increased muscle strength can compensate for the lack of cushioning and support your feet may be accustomed to. 5. Minimalist Footwear: If you’re hesitant to go entirely barefoot, consider minimalist footwear that provides less support than traditional sneakers while still promoting natural biomechanics. 6. Consultation: It’s advisable to consult a podiatrist or a specialist at a running store for an evaluation if you have any concerns about painful barefoot workouts. Listening to your body is essential; if barefoot exercise feels comfortable, continue, but if it becomes painful, take a step back and prioritize your well-being. In the quest for the perfect workout routine, it’s crucial to remember that everyone’s feet are unique. What works best for one person may not be suitable for another. Ultimately, the decision to work out barefoot should align with your individual needs and preferences. Conclusion: The Path to a Healthier You Working out barefoot has its merits and drawbacks. It offers the potential for improved foot strength, enhanced proprioception, and a more natural range of motion. However, it also carries the risk of injury and infection. The key to a successful barefoot workout journey lies in careful consideration of your health, the type of activity you engage in, and a gradual transition. Whether you choose to embrace barefoot workouts or stick to your trusted sneakers, the ultimate goal is the same – to pursue a healthier, more active lifestyle that suits your unique needs. One of the significant advantages of working out barefoot is that it can help strengthen the muscles in your feet and lower legs. Traditional footwear, especially with cushioned soles and arch support, can limit the natural movement of your feet, potentially leading to weaker foot muscles over time. Going barefoot allows your feet to move more freely, helping to develop better balance and stability. Furthermore, engaging in barefoot workouts can enhance proprioception, which is your body’s ability to sense its position in space. This heightened awareness can lead to improved coordination and agility, valuable attributes in various physical activities, from yoga to martial arts. However, it’s crucial to acknowledge the potential downsides of barefoot workouts. Without the cushioning

Sep 05

I Tried a Diet Meant To Get Rid of Anxiety

I embrace a philosophy of moderation when it comes to food and don’t typically adhere to strict diets that eliminate certain foods. In fact, I often pass on review copies of diet books at my workplace. However, recently I came across a book called “The Anti-Anxiety Diet: A Whole Body Program To Stop Racing Thoughts, Banish Worry, and Live Panic-Free” by nutritionist Ali Miller, RD, which piqued my interest. This book caught my eye because I had been researching natural ways to reduce anxiety and cope with breakup-induced anxiety. Intrigued by the concept of using specific foods to alleviate anxiety, I delved into the details of this diet. I read the book cover to cover and even had the opportunity to interview Ali Miller. Additionally, I consulted with other nutrition experts, such as Josh Axe, a doctor of natural medicine, clinical nutritionist, and author of the upcoming Keto Diet, and Maya Feller, MS, RD, of Maya Feller Nutrition, to gather their insights on the diet’s efficacy. What I discovered about the anti-anxiety diet, including the recommended and restricted foods, as well as the underlying reasons why the foods we consume can impact anxiety management, convinced me to give it a try. In the following account, I will share my experiences and outcomes with this approach. What Is the Anti-Anxiety Diet? “The anti-anxiety diet takes a food-as-medicine approach, recognizing that food can either contribute to disease and dysfunction or be utilized to promote healing and prevent anxiety,” explained Miller. The plan, spanning 12 weeks, incorporates what she refers to as “The Six R’s”: Although the approach may initially seem complex, it essentially combines elements of the ketogenic diet and an anti-inflammatory protocol. In practical terms, this means simultaneously eliminating foods known to cause inflammation, such as gluten, corn, soy, sugar, and dairy, while adopting a high-fat, moderate-protein diet. This dietary shift induces a state of ketosis, where the body utilizes ketones from fat instead of glucose from carbs as its primary source of energy. Furthermore, the plan prioritizes gut health to support the production of serotonin (the “happy” hormone) and GABA (a neurotransmitter associated with relaxation). The specific recommendations for gut health are customized for each individual, based on their responses to quizzes within the book. These quizzes assess factors like gut bacteria balance, leaky gut, and adrenal gland function. In line with my quiz results, the book suggested I incorporate an herbal adaptogen capsule, known for their potential to restore balance in the body and potentially alleviate anxiety, although further research is needed to confirm these effects. Additionally, the plan advised limiting caffeine intake to one cup of coffee per day or substituting it with matcha tea. It’s worth noting that others who embark on the diet may receive different recommendations based on their specific circumstances and quiz results. How Does This Diet Help Anxiety? The anti-anxiety diet is grounded in the belief that inflammation, gut issues, and neurotransmitter imbalances can contribute to and amplify anxiety. Conversely, incorporating anti-inflammatory foods, adopting a ketogenic diet, and consuming gut-friendly foods can help alleviate anxiety symptoms. The ketogenic diet is thought to benefit anxiety by altering the brain’s glucose metabolism. By reducing carbohydrate intake, there is a shift towards more active conversion of glutamate to GABA, a neurotransmitter associated with relaxation. This increased GABA activity, acting as a mood stabilizer, can potentially help reduce anxiety symptoms, fear, and depression, according to Feller. While anecdotal reports support the connection between the ketogenic diet and anxiety reduction, more research is needed to establish conclusive evidence. Regarding the link between inflammation and anxiety, Miller explains that individuals with anxiety often have elevated levels of inflammatory chemicals in their bodies. These chemicals can lead to the release of excitatory neurotransmitters, intensifying anxious thoughts and feelings. Additionally, since a significant portion of serotonin, a neurotransmitter involved in mood regulation, is produced in the gut, inflammation in the gastrointestinal tract may impede serotonin production. This disruption can further contribute to heightened stress and anxiety. Equipped with this understanding and a sense of curiosity, you made the decision to dedicate 6-12 weeks of your life to potentially experience a less anxious existence. While the diet requires a minimum of 12 weeks, it can be adopted long-term by cycling between its different phases. Despite the emerging nature of the research supporting the food-as-medicine approach, you chose to explore whether it could genuinely alleviate your anxiety symptoms. Prepping for the Plan On the Sunday evening preceding the start of my anti-anxiety diet journey, armed with a grocery list tailored to the diet’s requirements, I filled my shopping cart with a combination of my regular purchases and new additions. Among my usual items were kale, eggs, spinach, leeks, nut butter, pickles, coconut oil, and kombucha. To accommodate the anti-inflammatory and ketogenic aspects of the diet, I added chicken, turkey, bacon, kimchi, nut cheese, and an array of herbs and spices such as ginger, basil, mint, sea salt, and garlic. Based on my quiz responses, I also purchased turmeric and a magnesium supplement as recommended. Since I frequently eat out or order takeout, I anticipated that adhering to the keto guidelines would be most challenging in those scenarios. To overcome this obstacle, I proactively reviewed the menus of the restaurants I typically visit. Fortunately, they offered gluten-free and dairy-free options that I could customize to align with the requirements of the anti-anxiety diet. For example, I opted for a lox and eggs bowl without the accompanying toast at a café and enjoyed a spinach or kale salad with avocado, egg, and grilled chicken at a deli. With my research complete, the refrigerator fully stocked, processed foods removed from my shelves, and a strategy in place for dining out, I felt prepared to embark on the diet. While Miller suggested that phase one could be followed for up to 12 weeks, I decided to commit to a minimum duration of six weeks. Phase 1: A Rough Start, Then Calmness Both Axe and Miller had

Sep 05

20 Stress Relieving Foods to Try if You’re Feeling Anxious

In the midst of accumulating work deadlines and a jam-packed social calendar, it can be challenging to find time to create a well-thought-out meal plan. However, when it comes to managing stress levels, the food we consume can play a crucial role in alleviating tension and promoting a sense of calm. Certain foods possess the potential to stabilize blood sugar levels or even positively impact our emotional responses. Below, you will find a list of 20 calming foods known for their stress-reducing properties, along with an explanation of why they can be beneficial in promoting relaxation and well-being. 1. Green Leafy Vegetables When stress hits, the temptation to opt for a cheeseburger may be strong, but choosing a green leafy vegetable-based lunch can be more beneficial. Green leafy vegetables like spinach, for instance, are rich in folate, which aids in the production of dopamine—a brain chemical associated with pleasure—and can contribute to a sense of calm, as noted by Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Moreover, a study published in the Journal of Affective Disorders in 2022 examined over 14,500 individuals and found a significant inverse relationship between depression and higher intake of selenium, zinc, and B vitamins, including folate. This implies that a higher intake of these vitamins and minerals was associated with a lower risk of depression. In addition, a study published in Frontiers in Psychology in 2018 explored the dietary habits of college students and discovered that on days when they consumed more fruits and vegetables, they tended to experience increased feelings of calmness, happiness, and energy. While it can be challenging to determine the cause-and-effect relationship between positive thoughts and healthy eating, the researchers observed that healthy eating appeared to predict a more positive mood the following day. 2. Seaweed For sushi enthusiasts, here’s some good news: that seaweed used to wrap your favorite sushi rolls offers additional benefits in relieving stress. Seaweed is notably rich in iodine, an essential mineral with various important functions in the body. Cynthia Sass, MPH, RD, Health’s contributing nutrition editor, highlights that seaweed is one of the few sources of this crucial mineral. The National Institutes of Health (NIH) recognizes seaweed as an excellent dietary source of iodine. Insufficient iodine levels can potentially lead to fatigue and depression. However, even a modest portion of seaweed salad, approximately a quarter cup, can provide over 275% of the daily value of iodine, according to Sass. By incorporating seaweed into your diet, such as enjoying sushi rolls wrapped in it, you can not only savor its delicious taste but also reap the potential stress-relieving benefits offered by its iodine content. 3. Avocado Including regular servings of avocado in your diet could potentially help curb stress eating by providing a sense of fullness and satisfaction. A study published in Nutrient Journal in 2014 investigated the effects of adding half an avocado to participants’ lunches. The findings revealed that incorporating avocado into the meal led to a 40% reduction in participants’ desire to eat more during the three hours following the midday meal. Additionally, the participants reported increased satisfaction and a decreased desire to eat for the subsequent three hours after consuming the avocado. This study suggests that avocado consumption may contribute to a feeling of satiety and help regulate appetite, potentially assisting in managing stress-related overeating tendencies. Adding avocado to your meals can not only offer its creamy and delicious flavor but also potentially support a more balanced approach to eating. 4. Beets Beets, with their high folate content, can contribute to stress relief. Folate is a vitamin known to play a role in supporting mental well-being. Cynthia Sass explains that consuming one cup of beets provides over 30% of the daily recommended intake of folate. Insufficient folate levels have been linked to symptoms such as mental fatigue, forgetfulness, confusion, and insomnia due to its involvement with the nervous system. Furthermore, several commonly used medications, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications, and birth control pills, can deplete the body’s folate levels. By incorporating beets into your diet, you can take advantage of their folate content, potentially supporting optimal brain function, reducing the risk of associated symptoms, and promoting overall well-being. 5. Blueberries Blueberries, known for their abundance of nutrients and antioxidants, are often regarded as a powerhouse food. Heather Mangieri explains that when you’re experiencing stress, your body is engaged in an internal battle. The antioxidants and phytonutrients present in blueberries act as warriors, fighting on your behalf and enhancing your body’s response to stress. In addition, studies have demonstrated that individuals who consume blueberries tend to experience an increase in natural killer cells. These specialized white blood cells play a crucial role in immune function and are vital for counteracting stress, as Cynthia Sass points out. 6. Oranges Naval oranges, with their high vitamin C content, offer a significant portion of the recommended dietary allowances established by the National Institutes of Health (NIH). Vitamin C has been recognized by researchers for its role in the body’s stress response, as indicated in a 2020 study published in the Journal of Thoracic Disease. Cynthia Sass explains that vitamin C not only supports immune function, which can be compromised by stress, but also aids in reducing levels of the stress hormone cortisol. Elevated cortisol levels, if prolonged, can have detrimental effects on the body, including fatigue, cognitive difficulties, increased appetite, and weight gain, particularly in the abdominal area. 7. Oysters Aside from their reputation as aphrodisiacs, oysters have another reason to be admired—their high zinc content. Oysters are considered the food with the highest zinc concentration per serving, as recognized by the National Institutes of Health (NIH). Just six raw oysters provide approximately 32 milligrams (mg) of zinc, which is 400% of the recommended dietary allowance. Keri Gans, RD, explains that zinc plays a role in potentially reducing the body’s response to stress. Zinc is not only an antioxidant, which can strengthen the immune system and possess anti-inflammatory