There’s an abundance of health and wellness news available, and here are some of this week’s top stories that can help improve your well-being.
Optimize Your Health and the Planet by Making Diet Swaps
A recent study that examined the eating habits of 7,700 Americans reveals that making certain dietary swaps not only improves one’s health but also reduces their carbon footprint. Some of these dietary swaps include replacing beef with chicken and opting for plant-based milk instead of cow’s milk.
Why it matters: Previous research has demonstrated that limiting the consumption of beef and dairy can have a positive environmental impact. With the growing availability of plant-based food options, making these swaps has become easier than ever. Moreover, this study reinforces previous findings that reducing red meat intake can overall improve one’s health. In fact, a recent study from 2023 found that replacing red meat with healthy plant-based protein sources can reduce the risk of Type 2 diabetes.
Discover the Minimum Exercise to Counter a Sedentary Lifestyle
According to a study published in the British Journal of Sports Medicine, engaging in just 22 minutes of moderate activity, such as brisk walking or household chores like mopping, can eliminate the health risks associated with a sedentary lifestyle. Furthermore, the study, which examined data from 11,989 individuals aged over 50 from Norway, Sweden, and the US, found that increasing the duration of physical activity beyond those 22 minutes further reduces the overall risk of mortality.
Why it matters: Engaging in lengthy gym sessions is not a requirement to experience the benefits of physical activity. The Centers for Disease Control and Prevention suggests that just 150 minutes of moderate-intensity exercise per day — about 21 minutes, seven days a week — is sufficient. Walking is a simple activity that allows many of us to incorporate moderate-intensity exercise into our routines. Research consistently highlights the numerous benefits of walking, including risk reduction for diabetes and improvements in mental health. (Plus, your household might appreciate it if your preferred exercise is cleaning the windows or mopping!)
Determine Your Optimal Step Count for Better Health
An international study led by the University of Granada discovered that taking 8,000 steps per day significantly lowers the risk of premature death. Specifically for cardiovascular disease mortality, the greatest benefits were observed at approximately 7,000 steps. The findings also indicate that brisk walking yields greater health advantages compared to a slower walking pace.
Why it matters: For years, the benchmark of 10,000 daily steps was considered optimal. However, research suggests that achieving this exact number is not necessary to attain health benefits. In fact, the notion of 10,000 steps originated from a 1960s marketing campaign for a Japanese pedometer company, rather than scientific analysis. Striving for 7,000 to 8,000 steps daily is a more attainable objective, which can be accomplished through short walks throughout the day, such as after meals. Opt for a brisk pace to elevate your heart rate and maximize cardiovascular advantages.
Uncover the Mental Health Benefits of Hot Yoga
A recent trial led by researchers at Massachusetts General Hospital found a connection between hot yoga and reduced symptoms of depression. According to the study, 59.3% of participants who engaged in 90 minutes of yoga in a heated room experienced at least a 50% decrease in depression symptoms, compared to only 6.3% of participants who did not practice hot yoga. The trial participants were prescribed two classes per week and, on average, attended over 10 classes within an eight-week period.
Why it matters: There is mounting evidence supporting the mental health benefits of yoga. In 2017, multiple studies revealed that regular yoga practice can alleviate symptoms of depression. While opinions have varied about the superiority of hot yoga over yoga performed under normal temperatures, incorporating any form of yoga into your exercise routine offers physical benefits such as increased strength, balance, and flexibility.
