Best Exercises for Overall Health

From Medical News Today

Pushups

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.

How to do them:

Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.

The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.

Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.

Try to keep the hips and lower back in line.

Lower as far as possible, aiming to touch the chest or chin to the floor.

Use the arm muscles to press the body back up into the starting position.

Keep the abdominal muscles engaged throughout to help support the back.

 

Bodyweight squats

Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.

How to do them:

Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.

Keep the hands down by the sides, with the palms facing in and keep the shoulders back.

Engage the abdominal muscles to support the back.

Shift the hips back and bend the knees as though taking a seat, keeping a flat back.

Keep lowering down to the ground until the thighs are parallel with the floor.

Push through the feet to straighten back up into the starting position.

Inhale into the squat, then exhale when standing back up.

 

Lunges

Lunges work the thighs, buttocks, hips, and abdominal muscles.

How to do them:

Stand upright with the feet together.

Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.

Bend the knee of the supporting leg toward the floor.

Use the muscles of the forward leg to push back to standing.

Repeat with the opposite leg.

 

Running

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.

 

Side planks

Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.

How to do them:

Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.

Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned.

Hold the position for 15–20 seconds, focusing on not letting the hips, head, or shoulders drop.

Slowly return to the floor, switch to the left side, and repeat.

Planks

Planks strengthen the back and abdominal muscles and help build core strength.

How to do them:

Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.

Lift the body so that it forms a straight line horizontal to the floor.

Keep the feet together and the toes flexed to support the body.

Hold for 20–30 seconds.

Slowly lower to the floor and rest for 1 minute, then repeat 3–5 times.

Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.

 

Knee tucks

Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.

How to do them:

Lie on the stomach on top of the stability ball with the hands and feet on the floor.

Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.

Roll the knees forward to curl them into the chest.

Slowly push the knees back to return to the starting position.

 

Glute bridge

The glute bridge is good for the muscles in the back of the body, known as the posterior chain.

How to do it:

 

Lie on the back with the knees bent and the feet flat on the floor.

Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back.

Slowly lower back to the starting position.

 

Standing overhead dumbbell presses

This exercise helps strengthen the shoulder muscles. People will require two dumbbells.

How to do them:

Stand with the feet hip-width apart.

Hold a dumbbell in each hand with the inside of the wrists facing forward, then bend the arms to bring the weights to shoulder height.

Engage the abdominal muscles and exhale while extending the arms straight up to lift the dumbbells in a straight line above the shoulders.

Inhale to bend the elbows and slowly lower the dumbbells back down to shoulder height.

Try to avoid arching the lower back.

 

Dumbbell rows

Dumbbell rows can strengthen the back and increase muscle growth. An increase in muscle strength also causes the body to burn more calories when resting. People will need two dumbbells for this exercise.

How to do them:

Stand with the knees slightly bent and tilt forward from the hips, keeping the back straight.

Hold the dumbbells out in front with the arms straight and the inside of the wrists facing each other.

Pull one hand toward the rib cage, then move it back to the starting position.

Repeat with the opposite arm.

Keep alternating sides for 8–10 repetitions per set.

Repeat for 3 sets, with a 45-second rest between each set.

Pike roll-out

A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball.

How to do it:

Lie on the stomach on the ball with the hands and feet on the floor.

Roll forward on the ball to rest flexed toes on it. Keep the body in a straight line, with straight arms directly under the shoulders and the palms flat on the floor.

Hinging at the hips, lift the buttocks toward the ceiling, keeping the legs straight and the toes flexed on the ball.

The hips will be in line with the shoulders, with a straight back and head between the arms.

Slowly lower back down to the starting position.

 

Crow Stand

The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.

How to do it:

Crouch on the floor and place the palms flat on the mat with the fingers spread and the arms slightly bent.

Bend the knees into the triceps, close to the armpits, and place both feet behind the hands. The lower inner thighs should rest just above the elbows.

Balance on the toes and shift the weight into the hands.

Start by lifting one foot off the floor at a time.

When able to, lift both feet off the floor, touch the big toes together and balance on the hands.

Slowly release the feet back to the floor.

 

Swimming

Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.

A person should swim in a public pool or a safe, supervised environment, particularly if they are a beginner.

How to progress exercises

People can take a few steps to make these exercises more challenging as their fitness improves. These steps include:

 

Summary

Regular exercise is important for overall health and fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.

People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their fitness levels improve.

 

MIND Diet Slows Aging and Reducing Risk for Dementia

MIND Diet

From Medical News Today

 

Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens, and salads.

All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day. It’s best to choose non-starchy vegetables because they provide a lot of nutrients for a low number of calories.

Berries: Eat berries at least twice per week. Berries such as strawberries, blueberries, raspberries, and blackberries all have antioxidant benefits (6Trusted Source, 7Trusted Source).

Nuts: Try to get five or more servings of nuts each week. The creators of the MIND diet don’t specify what kind of nuts to consume, but it is probably best to vary the type of nuts you eat to obtain a variety of nutrients.

Olive oil: Use olive oil as your main cooking oil. Check out this article for information about the safety of cooking with olive oil.

Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread.

Fish: Eat fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.

Beans: Include beans in at least four meals per week. This category includes all beans, lentils, and soybeans.

Poultry: Try to eat chicken or turkey at least twice per week. Note that fried chicken is not encouraged on the MIND diet.

Wine: Aim for no more than one glass daily. Both red and white wine may benefit your brain. While there has been much interest in the compound resveratrol, which is found in red wine, recent research has questioned whether it has clear benefits in humans.

If you’re unable to consume the target number of servings, don’t quit the MIND diet altogether. Research has shown that following the MIND diet even to a moderate degree is associated with a reduced risk of Alzheimer’s disease and cognitive impairment.

Prostate Cancer

 

From Medical News Today

Prostate cancer is a common type of cancer in males, but it is highly treatable in the early stages. It begins in the prostate gland, which sits between the penis and the bladder. Experts do not know what causes it, but the risk increases with age.

The prostate has various functions. These include producing the fluid that nourishes and transports sperm, secreting prostate-specific antigen (PSA), a protein that helps semen retain its liquid state, and helping aid urine control.

Other than skin cancer, prostate cancer is the most common cancer affecting males in the United States. The American Cancer Society (ACS) predicts that in 2021 there will be around 248,530 new diagnoses of prostate cancer and approximately 34,130 deaths from this type of cancer.

Around 1 in 8 males will receive a diagnosis of prostate cancer at some point in their life. However, only 1 in 41 of these will die as a result. This is because of effective treatments in the early stages and the slow-growing nature of the cancer in later stages. Routine screening enables doctors to detect many cases of prostate cancer before they spread.

Researchers are unsure of the exact cause of prostate cancer. It develops when specific changes occur, usually in glandular cells. When prostate gland cells appear abnormal, a doctor may refer to these changes as prostatic intraepithelial neoplasia (PIN). Nearly 50%Trusted Source of all males over the age of 50 years have PIN.

At first, the changes will be slow, and the cells will not be cancerous. However, they can become cancerous with time. Cancer cells can be high or low grade. High grade cells are more likely to grow and spread, while low grade cells are not likely to grow and are not a cause for concern.

Risk factors:

While doctors do not know exactly why prostate cancer occurs, the following risk factors may make it more likely:

Age: The risk of prostate cancer increases after the age of 50, but it is rare before 45.

Race or ethnicity: The condition is more common in Black people than in white people. Asian and Hispanic people have a lower risk than Black or white people.

Family history: A person with a close relative with a history of prostate cancer has a higher chance of developing it.

Genetic factors: Inherited features, including changes to the BRCA1 and BRCA2 genes, may increase the risk. Mutations in these genes also increase the chance of breast cancer. Men born with Lynch syndrome also have a higher risk of prostate and other cancers.

Diet: Some evidence suggests that high fat diets may increase the risk of prostate cancer.

Other possible factors

While more research is necessary to confirm their involvement, other factors that may influence prostate cancer risk include:

obesity

smoking

alcohol consumption

exposure to chemicals, such as the herbicide Agent Orange

inflammation of the prostate

sexually transmitted infections

Flexiatarian vs Omnivore Diet

From Medical News Today
Diet can affect heart health
Cardiovascular diseases are the foremost cause of death across the globe, accounting for nearly 18 million deaths annually. Lifestyle modifications, including dietary changes and physical activity, reduce the risk of cardiovascular disease later in life.

Studies have shown that an omnivorous diet rich in meats and processed meats is associated with an increased risk of cardiovascular disease than plant-based diets. However, there is limited scientific evidence on whether a flexitarian diet consisting of a limited intake of animal protein confers cardiovascular health benefits similar to a vegetarian diet.

In the present study, the researchers classified participants into vegans, flexitarians, and omnivores based on self-reported daily consumption of meat to assess differences in their cardiovascular health.

How a flexitarian diet affects the heart
The study consisted of 94 participants aged 25 to 45 years who had been adhering to a vegan, omnivorous, or flexitarian diet for a period of at least a year prior to the study. The researchers used questionnaires to assess the participants’ dietary habits and lifestyle factors.

Individuals consuming less than 50 g of meat per day were categorized as flexitarians, whereas those consuming 170 g or more of meat were classified as omnivores. The third group consisted of vegans who completely abstained from the consumption of animal products.

Blood samples were obtained from the participants on the day of the study to evaluate cardiovascular disease biomarkers. In addition, the researchers also measured the participants’ blood pressure, body mass index, and the stiffness of arteries during the visit.

Less meat, lower cholesterol
The assessment of blood biomarkers suggested that flexitarians and vegans had better cardiovascular health than omnivores. Specifically, flexitarians and vegans showed lower levels of total cholesterol and low-density lipoprotein (LDL) cholesterol than omnivores. Vegans also showed lower fasting insulin levels than omnivores and flexitarians, though the difference lost significance when the researchers adjusted for cofounders.

Moreover, flexitarians and vegans had lower metabolic syndrome severity scores, which is a composite measure of several cardiovascular risk factors, including blood glucose levels, blood pressure, cholesterol levels, and weight.

Studies have found that increased stiffness of arteries is associated with cardiovascular diseases. In the present study, flexitarians showed reduced arterial stiffness than both vegans and omnivores.

A comparison of the dietary habits of the participants revealed that omnivores consumed not only more meat but also sweets, alcohol, and dairy products than vegans and flexitarians. In contrast, vegans and flexitarians consumed more fruits, vegetables, and nuts/seeds than omnivores.

Sugar may negatively affect heart health
The researchers then assessed the association between different food groups and cardiovascular risk.

The consumption of sweets, soft drinks, dairy products, and meat was associated with blood biomarkers of cardiovascular risk, such as low-density lipoprotein and total cholesterol.

Plant Based Proteins

From Medical News Today
The right plant-based foods can be excellent sources of protein and other nutrients, often with fewer calories than animal products.

Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.

The following healthful, plant-based foods have a high-protein content per serving:

1. Tofu, tempeh, and edamame

Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.
Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

firm tofu (soybean curds) contains about 10 g of protein per ½ cup
edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
tempeh contains about 15 g of protein per ½ cup
Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal.

People can try tofu, as a meat substitute, in a favorite sandwich or soup. Tofu is also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken.

These soy products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products.

2. Lentils

Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 g of protein per ½ cup.

Lentils are a great source of protein to add to a lunch or dinner routine. They can be added to stews, curries, salads, or rice to give an extra portion of protein.

3. Chickpeas

Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup.

Chickpeas can be eaten hot or cold, and are highly versatile with plenty of recipes available online. They can, for example, be added to stews and curries, or spiced with paprika and roasted in the oven.

A person can add hummus, which is made from chickpea paste, to a sandwich for a healthful, protein-rich alternative to butter.

4. Peanuts

Peanuts are protein-rich, full of healthy fats, and may improve heart health. They contain around 20.5 g of protein per ½ cup.

Peanut butter is also rich in protein, with 3.6 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.

5. Almonds

Almonds offer 16.5 g of protein per ½ cup. They also provide a good amount of vitamin E, which is great for the skin and eyes.

6. Spirulina

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins — although not vitamin B-12 — and manganese.

Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7. Quinoa

Quinoa is a grain with a high protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile.

Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

8. Mycoprotein

Mycoprotein is a fungus-based protein. Mycoprotein products contain around 13 g of protein per ½ cup serving.

Products with mycoprotein are often advertised as meat substitutes and are available in forms such as “chicken” nuggets or cutlets. However, many of these products contain egg white, so people must be sure to check the label.

A very small number of people are allergic to Fusarium venenatum, the fungus from which the mycoprotein brand known as Quorn is made. People with a history of mushroom allergies or with many food allergies may wish to consider another protein source.

9. Chia seeds

Chia and hemp seeds are complete sources of protein that can be used to make smoothies, yogurts, and puddings.
Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.

Try adding chia seeds to a smoothie, sprinkling them on top of a plant-based yogurt, or soaking them in water or almond milk to make a pudding.

Chia seeds are available from some supermarkets, health food stores, or to buy online.

10. Hemp seeds

Similarly, to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online.

11. Beans with rice

Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal.

12. Potatoes

A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein.

13. Protein-rich vegetables

Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

a single, medium stalk of broccoli contains about 4 g of protein
kale offers 2 g of protein per cup
5 medium mushrooms offer 3 g of protein
Try a salad made from baby greens with some quinoa sprinkled on top for a protein-rich meal.

14. Seitan

Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or non-celiac gluten sensitivity. For others, it can be a protein-rich healthful meat substitute.

When cooked in soy sauce, which is rich in the amino acid lysine, seitan becomes a complete protein source offering 21 g per 1/3 cup.

15. Ezekiel bread

Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.

Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter.

Infrared Sauna Health Benefits

1. Improved Skin Tone
Infrared sauna therapy dilates the blood vessels, effectively increasing circulation throughout the body. This increased circulation not only helps remove waste products, but also helps deliver more oxygen and nutrients to the skin. Since our skin depends on these nutrients to form collagen (which keeps our skin firm), infrared sauna therapy can be a great way to improve skin tone and reduce wrinkles.

2. Flushes Out Toxins
Our immune systems are up against an arsenal of toxins that our ancestors never dreamt of: pesticides, toxic metals, PCBs in plastics, environmental pollution, and even GMOs (genetically modified organisms). Combining this with a lifelong poor diet is a set-up for accumulated toxins and a potentially weakened immune system.

Luckily, infrared sauna treatments can give your body an extra push to eliminate these toxins. Specifically, this is achieved through sweating, which has been shown in several studies to increase detoxification and lower circulating levels of toxins in the body.

3. Weight Loss
It turns out taking a rest in an infrared sauna can also aid in weight loss. In a study of obese adults, researchers discovered “… body weight and body fat significantly decreased after 2 weeks of sauna therapy.” Researchers theorize this is due to increased heart rate and the body working (i.e., burning calories) to cool itself.

Interestingly, in the same study, patients at a normal weight with loss of appetite experienced “increased caloric intake and improved feeding behavior.” This shows that infrared sauna therapy may act as a sort of weight and appetite “balancer” by increasing ghrelin (the hunger hormone) in low appetite patients, while keeping ghrelin levels balanced in obese patients.

4. Improves Cardiovascular Function
Infrared sauna therapy has also been shown to be good for your heart. The effects have proven so powerful that studies have associated sitting in an infrared sauna with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and even all-cause mortality.

These effects are due to the increased heart rate, blood flow, and improved blood pressure in patients using infrared sauna therapy. Interestingly, researchers compared the cardiac output patients experience in the sauna room to going on a brisk walk.

5. Pain Relief
Another excellent aspect of infrared sauna therapy is its ability to reduce chronic pain – without the negative side effects of some pain medications. For instance, research out of the Netherlands found that patients with rheumatoid arthritis and ankylosing spondylitis who underwent infrared sauna therapy for four weeks experienced reduced pain, stiffness, and fatigue following the treatment. Researchers speculate these benefits resulted from reduced inflammation levels, which lessen the friction between the patient’s joints that result in chronic pain.

6. Wound Healing
Infrared sauna therapy also has the remarkable ability to speed up the wound healing process. Specifically, research out of NASA has shown that infrared light significantly increases tissue growth and cell regeneration due to our mitochondria readily accepting infrared light.

7. Boosts Circulation
Infrared sauna therapy has also been found to improve circulation. This can have far-reaching benefits, from better skin tone (as discussed earlier) to lowered blood pressure. In fact, researchers discovered infrared sauna therapy significantly improves blood vessel function in diabetes and smoking patients with high cholesterol.

8. Fights Chronic Fatigue
A recent study found that Chronic Fatigue Syndrome (CFS), which results in extreme fatigue with no definitive cause, is greatly relieved in patients using infrared saunas. The study involved CFS patients sitting in a 60°C (140°F) sauna for 15 minutes, followed by bed rest under a blanket for 30 minutes in a separate room. This was performed once a day, five days a week, for a total of four weeks.

The results? Negative mood, anxiety, and depression levels significantly improved after the therapy, with fatigue ratings on a scale of 1 to 10 sliding from 6.7 to 4.8. While there is no clear answer as to why infrared sauna therapy benefits chronic fatigue patients, researchers theorize it may be due to its ability to reduce oxidative stress and improve cardiac output, both of which have been linked to this syndrome.