Month: April 2025

  • Fitness

    Why Gaining Muscle Matters (and How to Do It)

    Muscle is the largest organ in your body, making up about 40% of your total body weight. It plays a huge role in how you burn energy, stay active, and go about your day. Muscles can adjust and change depending on what you do with them. For example, when you exercise, muscles can grow stronger, but when they’re not being used much, they can weaken and shrink. As we get older, it’s natural to lose some muscle mass and strength, so keeping our muscles healthy becomes really important if we want to stay independent and keep doing the things we love. The good news? Muscle loss doesn’t have to be a given. By focusing on both good nutrition and regular exercise, you can maintain and even improve your muscle strength as you age.

    Why strong muscles matter more than you think

    After you reach the age of 30, your body naturally starts to lose muscle mass – about 3% to 5% with each passing decade. Over time, that adds up. In fact, men can lose as much as 30% of their muscle mass over their lifetime. This gradual decline, known as sarcopenia, is a normal part of aging, but it’s made worse by a sedentary lifestyle. The less you move, the faster it can progress. For women, muscle loss becomes even more significant for women during perimenopause and after menopause. That’s because the natural drop in estrogen levels during this time accelerates muscle breakdown. So if you’re in your 40s or 50s and starting to notice changes in your strength or energy, you’re not imagining it – it’s your body signaling a need for support. Why does this matter? Muscle isn’t just about looking toned. It is essential for almost everything we do. It keeps you mobile, helps protect your bones and joints, supports your metabolism, and even helps with balance and stability. Without enough muscle, everyday tasks like carrying groceries, climbing stairs, or getting up from a chair can become more difficult over time. Even more importantly, low muscle mass has been linked to a higher risk of falls and fractures, osteoporosis, heart disease, and a weaker immune system. Strength training and regular movement can help preserve, and even rebuild, the muscle you may be losing. And it’s never too late to start.

    Understanding muscle protein synthesis

    If you’ve ever hit the gym lifting weights, you’re probably familiar with the muscle soreness that can sneak up on you a day or two later. This is known as delayed-onset muscle soreness, and while it can be uncomfortable, it’s a sign that your muscles are repairing from exercise. While soreness isn’t required for muscle growth, the breakdown of muscle cells is essential for muscles to grow, thanks to a process called muscle protein synthesis. Around 20% of muscle tissue is made up of protein, and during any movement, when muscles are stressed, muscle protein breaks down. This breakdown causes mechanical damage to the muscle fibers, which triggers the body’s repair process, resulting in soreness. To fix this damage, the body produces amino acids that bind to muscle proteins, repairing and rebuilding them in a way that leads to bigger muscles. Whether muscles grow or shrink comes down to the balance between muscle protein production and breakdown. Muscles grow when the body produces more muscle protein than it breaks down.

    The one-two punch for stronger muscles: nutrition and resistance training

    Whether you’re in the thick of perimenopause or menopause, or simply looking to stay strong as you age, getting enough of the right nutrition and exercise is key to maintaining and growing muscle mass throughout your lifetime. Together, the right foods and movement work hand-in-hand to help your muscles stay strong, resilient, and ready to support you through every stage of life.

    Fueling your body for growing muscles

    Protein. Often referred to as the “building blocks of life,” protein is essential for survival because it’s found throughout our bodies—in bones, cells, hormones, enzymes, and muscles. Protein is particularly crucial for muscle growth, as it plays a vital role in muscle protein synthesis, which helps repair muscle tissue after exercise. So, if you’re working on building muscle, it’s important to make sure you’re getting enough protein in your diet. How much protein do you need? Protein needs vary from person to person, but for most people who aren’t particularly active, the minimum recommended daily amount to prevent muscle loss is about 0.8 grams per kilogram of body weight. For example, a person weighing 150 pounds (68 kg) should aim for about 54 grams of protein per day to maintain muscle mass. For those who exercise regularly, the amount needed increases. Strength trainers, in particular, should aim for up to 1.6 grams of protein per kilogram of body weight per day. So, a 150-pound person who works out regularly would need around 108 grams of protein per day, which can be spread out throughout the day if preferred. Protein can come from both animal and plant-based sources. Animal-based options include meat, eggs, and dairy products, while plant-based sources include lentils, beans, nuts, seeds, quinoa, and soy products. Some of the highest-protein foods include lean chicken breast (54.5g per 6 oz.), lean pork chop (52.7g per 6 oz.), tuna (50.8g per 6 oz.), beef skirt steak (48.7g per 6 oz.), firm tofu (43.5g per 1 cup), lentils (17.9g per 1 cup), low-fat yogurt (14g per 1 cup), pumpkin seeds (8.5g per 1 oz.), and eggs (6.3g per large egg). Whole milk and soy protein products have also been shown to support muscle protein growth, especially after resistance training. Vitamin D. Just like protein, vitamin D plays a big role in keeping you healthy. It helps your immune system stay strong and allows your body to absorb calcium, which is essential for maintaining healthy bones. Vitamin D also supports muscle growth, function, and contraction. Low levels have been linked to higher risks of obesity, heart disease, and even some cancers. And when it comes to your muscles, getting enough vitamin D can help preserve and even rebuild strength as you age. A quick blood test can tell you where you stand. Levels above 20 ng/mL are generally considered healthy, while anything below 12 ng/mL is usually a sign of deficiency. Your body makes vitamin D through sun exposure, just 10 to 15 minutes of sunshine on bare skin a few times a week. You can also get vitamin D through your diet. Fatty fish like salmon, tuna, and trout, as well as egg yolks, are great natural sources. Many foods are also fortified with vitamin D, including dairy milk, plant-based milk alternatives, certain cereals, yogurt, and orange juice. For many people, taking a vitamin D supplement is the easiest and most reliable way to meet their needs. Both D2 and D3 are available, but D3 is typically more effective at maintaining healthy levels over time. The general recommendation is 600 IU per day for adults under 70 and 800 IU for those over 70, but your doctor will be able to recommend the right dose for you.

    Picking up weights to build muscle

    Resistance training is one of the best ways to maintain and build muscle mass. To keep your muscles strong, you need to balance muscle protein breakdown and muscle protein synthesis. For muscle growth to happen, the amount of protein being built up must outweigh the protein being broken down. This requires stressing the muscles enough to trigger their repair and growth. Unlike aerobic exercises like walking, running, or cycling, resistance exercises – such as weightlifting, using resistance bands, yoga, squats, and push-ups – help strengthen muscles by making them work against a weight or force. Don’t have free weights? You can use everyday items like soup cans or milk jugs. Even carrying groceries, doing wall push-ups, or squeezing a tennis ball can give your muscles a great workout. If you’re ready to kick off a new resistance training routine, here are some guidelines from The American College of Sports Medicine (ACM) to help you get started, with tips for progressing as you go. A few important things to remember before you dive in: if you’re just starting out with resistance training, be sure to take it slow and make small changes to avoid injury. And as always, before starting any new exercise program, be sure to check with your doctor to make sure it’s safe for you. Start by aiming to work your whole body two to three nonconsecutive days a week, focusing on major muscle groups like your hips, legs, chest, back, shoulders, arms, and abdomen. As your strength and endurance improve, you can gradually increase the weight, number of exercises, sets, and reps, or even the frequency of your workouts. It helps to have a plan that matches your goals—whether you’re aiming to get stronger, build muscle, or improve your endurance. Here’s how to think about it in simple terms: If your goal is to get stronger: Stick with fewer reps using heavier weights. Try doing 1 to 3 sets of 8 to 12 reps using a weight that feels challenging by the last few reps. Rest for 1 to 2 minutes between exercises. As you progress, you can increase the weight and do fewer reps (even as low as 1 to 6 reps per set) with longer rest breaks, up to 3 minutes. If your goal is to build muscle: Use moderately heavy weights and aim for that sweet spot of 8 to 12 reps per set. Start with 1 to 3 sets if you’re newer to training. Rest for 1 to 2 minutes between sets. If you’re more advanced, you can increase the number of sets and sometimes even use heavier weights for fewer reps or lighter weights for more reps, depending on your training plan. If your goal is to build muscular endurance: Use lighter weights that you can lift for longer, around 10 to 25 reps per set. Go for 2 to 4 sets and keep your rest breaks short, about 30 seconds to 1 minute. This style is great for improving stamina and supporting daily activities or sports. No matter your goal, the key is to challenge your muscles consistently and increase the difficulty as you get stronger. That could mean adding weight, doing more reps, or shortening rest time, whatever helps you continue making progress.

    References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ 2. https://www.tandfonline.com/doi/full/10.1186/s12970-018-0215-1 3. https://www.myfooddata.com/articles/foods-highest-in-protein.php#data 4. https://www.gssiweb.org/sports-science-exchange/article/sse-107-protein-consumption-and-resistance-exercise-maximizing-anabolic-potential#articleTopic_6 5. https://www.prescriptiontogetactive.com/static/pdfs/resistance-training-ACSM.pdf

  • Food, Health, Lifestyle

    Is Eating Plant-Based Really the Way to Go?

    You’ve probably noticed that plant-based diets are having a moment in the nutrition world. Whether it’s for health reasons, environmental concerns, religious beliefs, or simply a desire to protect animal welfare, more and more people around the world are choosing to cut back on animal products. In fact, about one-third of Americans are actively reducing their meat and dairy intake, and this trend shows no signs of slowing down. So what’s all the buzz about, and just how safe is this way of eating for your health?

    What is a plant-based diet, anyway?

    As the name suggests, a plant-based diet focuses on foods derived from plants. It’s often compared to vegan and vegetarian diets, but there are some key differences. A vegan diet excludes all animal products, while a vegetarian diet eliminates meat and poultry but may still include dairy and eggs. Then there’s the “flexitarian” approach, which has been gaining popularity. This is a blend of vegetarian and vegan eating, where plant foods make up the majority of your diet, but occasional animal products are included. With a plant-based diet, there’s a lot of flexibility. Some people stick strictly to plant foods, while others might opt for small amounts of animal products from time to time.

    The power of plants: the benefits of a plant-based diet

    When planned well, a plant-based diet that’s rich in fruits, vegetables, whole grains, legumes, nuts, and seeds can be an incredibly healthy, nutrient-packed way of eating. It provides plenty of fiber, healthy fats, vitamins, and minerals. For example, fruits and veggies are loaded with health-boosting nutrients like vitamin C, vitamin A, folate, fiber, magnesium, and potassium. Plants are also the only sources of phytochemicals, bioactive compounds that are essential for fighting inflammation, cardiovascular disease, obesity, and type 2 diabetes. These phytochemicals work as antioxidants, neutralizing free radicals in the body. Free radicals are naturally occurring reactive chemicals that are needed for cellular processes, but when they build up in large amounts, they can damage your body’s cells. This damage, especially to DNA, may play a significant role in the development of cancer. Plant-derived antioxidants like phytochemicals help counteract free radicals, protecting the body from harm. While your body can make some antioxidants, like glutathione, it also depends on foods like fruits, vegetables, and grains to get enough of these protective compounds. Obesity is one of the main risk factors for type 2 diabetes. Since a plant-based diet promotes a healthy weight, it has been shown to lower the chances of developing type 2 diabetes. The high levels of antioxidants, phytochemicals, magnesium, and fiber, combined with its ability to promote fullness and reduce calorie intake, help improve insulin sensitivity and blood sugar control in people with type 2 diabetes. Plant-based diets are also known for improving risk factors for heart disease, such as high cholesterol, high blood pressure, weight gain, and diabetes. Saturated fats, found in meat, dairy, poultry, and eggs, can raise cholesterol levels, increasing the risk of heart disease. Research has shown that meat-free diets can lower both systolic and diastolic blood pressure. A study that reviewed 7 controlled trials and 32 observational studies found that participants who followed a meat-free diet had a reduction in mean systolic blood pressure by 4.8 mm Hg and diastolic blood pressure by 2.2 mm Hg, compared to those who consumed meat. Another study published in the Journal of the American College of Cardiology tracked the eating habits and disease risk of 209,000 adults over 20 years. The participants followed one of three plant-based diet categories: one that included both plant and animal foods, one focused on mostly healthy plant foods, and one that emphasized unhealthy plant foods. The study found that those who followed a diet rich in healthy plant-based foods had the lowest risk of heart disease, were more active, and had a leaner body composition. On the other hand, those who followed the unhealthy plant-based diet had a much higher risk of heart disease. The benefits of plant-based eating go beyond just heart health. Studies also show that it can help improve symptoms of osteoarthritis. One study involving 37 adults with osteoarthritis compared their symptoms after following either a regular diet that included meat or a whole-food plant-based diet. After just six weeks, those on the plant-based diet reported significant pain reduction (as early as two weeks) and felt more energetic, vital, and physically functional. The researchers attributed these improvements to the absence of arachidonic acid in plant-based diets. Arachidonic acid, an inflammatory fatty acid found in animal products, is linked to inflammation, which is a major driver of osteoarthritis pain. Adopting a whole-food, plant-based diet could therefore help reduce inflammation-related pain in people with osteoarthritis.

    Potential pitfalls: what to watch out for

    At first glance, it might seem like adopting a plant-based diet is a no-brainer if you’re looking to improve your health. But, like any diet, there are a few things to keep in mind before you dive in. One of the main concerns with a plant-based diet is that, if not carefully planned, you could miss out on certain essential nutrients, like protein, vitamin B12, and vitamin D. Another important consideration is that not all plant-based diets are created equal when it comes to nutritional quality. Protein is a key nutrient for your body. It’s essential for building and repairing muscles, regulating hormones, and supporting your immune system and enzymes. While your body can produce some proteins on its own, there are essential proteins it can’t make, so you need to get them from food. Animal products like meat, eggs, and dairy are complete proteins, which means they contain all the essential amino acids your body needs. But don’t worry—you can still get plenty of protein on a plant-based diet. Foods like beans, lentils, nuts, seeds, quinoa, tofu, and chia seeds are excellent sources of protein. Plus, combining certain plant foods – like peanut butter on whole wheat bread or rice and beans—can give you a complete protein too. Another potential concern for plant-based eaters is vitamin B12, a nutrient essential for synthesizing DNA and supporting the central nervous system. Animals get their B12 by consuming bacteria that synthesize it, so animal products are a natural source of this vitamin. If you follow a strictly plant-based diet, it’s important to either take a regular B12 supplement or consume fortified foods like plant-based milk, cereal, or nutritional yeast to prevent a deficiency. Vitamin D is another crucial nutrient that helps your body absorb calcium for strong bones, supports immune function, and assists with various cellular processes. While you can get some vitamin D from sun exposure, there are a lot of factors that can influence how much your body actually absorbs – like your location, sunscreen use, and clothing. Since vitamin D is naturally found in animal foods like eggs and fish, plant-based eaters may need to take a daily supplement and consume fortified foods like non-dairy milk, mushrooms, or certain cereals. And if you’re avoiding dairy, be sure to drink calcium-fortified beverages like non-dairy milk or orange juice, and eat plant-based foods that are rich in calcium, like soy products, beans, lentils, spinach, and bok choy. Now, it’s also worth noting that not all plant-based diets are created equal when it comes to nutrition. A healthy plant-based diet should focus on whole, unprocessed foods like fruits, vegetables, whole grains, and healthy fats, which have been shown to help prevent weight gain and obesity. For example, one study that tracked the food patterns and weight changes of over 11,000 people over 10 years found that those who followed a healthy plant-based diet were 22% less likely to become overweight or obese, while those who followed a less healthy plant-based diet (full of refined carbs, sugary drinks, and processed snacks) were 7% more likely to gain weight. It’s easy to forget that just because a food is plant-based doesn’t automatically mean it’s healthy. Some plant-based foods, like meat alternatives, processed snacks, and dairy-free desserts, can still be loaded with sodium, unhealthy fats, added sugars, and artificial ingredients. Think potato chips, non-dairy ice cream, processed “meat” burgers, and sugary cookies. While these might be plant-derived, they’re still ultra-processed, and research has shown that these types of foods can contribute to serious health issues like obesity, heart disease, cancer, type 2 diabetes, and even mental health problems.

    Getting started with plant-based eating

    To get the most nutritional value from your plant-based diet, focus on whole, unrefined plant foods like beans, whole grains, fruits, and veggies. Here’s how you can start: Start small! Don’t feel pressured to make drastic changes right away, as it can be overwhelming! Take it day by day and make a few simple adjustments at a time. Join the popular global trend of Meatless Mondays. Make your plate meat-free each Monday to get used to it without feeling too much pressure. Another option? Try filling 2/3 of your plate with plant-based foods and 1/3 with animal products each day. As you get more comfortable, aim to reduce your animal food intake to once a day. Get plenty of leafy greens like lettuce, kale, spinach, and broccoli into at least two of your meals or snacks each day. Not sure how? Toss some broccoli in your pasta, blend kale into a smoothie, or create a colorful salad with romaine and spinach. Aim for two or three servings of fruit each day. When choosing grains, go for whole grains instead of refined options. Pick brown rice, whole wheat pasta, or 100% whole wheat bread. Want to switch things up? Try quinoa, farro, buckwheat, or oats as a base for your meals. Include healthy fats in your diet, such as avocado, nuts, olives, and seeds. Get creative in the kitchen! Take your favorite meat-based dishes and turn them into plant-based versions. Craving chili? Try a flavorful three-bean version instead. Love pasta bolognese? How about a zesty pasta primavera for a fresh twist? Starting with small steps can help make plant-based eating both achievable and enjoyable!

    References: 1. https://www.plantbasedfoods.org/marketplace/consumer-insights/ 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/ 3. https://www.mdpi.com/2304-8158/10/2/293/htm 4. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet 5. https://www.iasj.net/iasj/download/6d58434925660392

  • Food, Health

    The Proven Perks Of Chia Seeds

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    Want an easy way to elevate your wellness routine? Chia seeds might be just what you need. These tiny seeds, treasured for centuries by ancient civilizations like the Mayas and Aztecs, are packed with nutrients that can benefit your body and mind. Let’s explore why chia seeds are so good for you and how you can easily add them to your daily routine.

    Why chia seeds are a nutritional powerhouse

    Chia seeds are surprisingly rich in essential nutrients. Here’s a breakdown of what makes them so special.

    Healthy fats (Omega-3s): Chia seeds are loaded with omega-3 fatty acids. These are “good fats” that your body can’t make on its own. Omega-3s are crucial for building healthy cells, providing energy, and supporting your heart, blood vessels, lungs, and immune system. 

    Complete protein: Chia seeds contain all the essential amino acids, making them a complete protein source. Protein is vital for building and repairing tissues, supporting your metabolism, and even playing a role in how your nervous system functions. One of the key amino acids in chia seeds, glutamate, is particularly important for your heart and hormones.

    Fiber: Chia seeds are an excellent source of insoluble fiber. This type of fiber doesn’t dissolve in water and acts like a “broom” for your digestive system, helping to prevent constipation. Fiber also helps you feel full and satisfied after eating, which can be helpful if you’re trying to lose weight. Plus, it supports the growth of good bacteria in your gut.

    Antioxidants: Chia seeds are packed with antioxidants, particularly polyphenols. These compounds help protect your body from free radicals – unstable molecules that can damage your cells and contribute to various health problems. By reducing free radical activity, antioxidants can lower your risk of chronic diseases like type 2 diabetes and even age-related cognitive decline.

    Let’s dive in a bit further and discover what chia seeds can offer nutritionally. Chia seeds are a rich source of essential fatty acids, with approximately 80% of their fat content made up of these vital nutrients. Most notably, they provide a substantial amount of omega-3 fatty acids, which play a critical role in numerous physiological functions. Omega-3s are essential for building cellular membranes, producing energy, and supporting the heart, blood vessels, lungs, immune system, and endocrine system. Since the body cannot produce these fatty acids on its own, they must be obtained through the diet from sources such as fish, flaxseed, walnuts, and chia seeds. In addition to healthy fats, chia seeds offer a high-quality protein profile, containing a complete set of amino acids – including nonessential ones like glutamate, which is the most abundant amino acid in chia. Glutamate is involved in key functions such as metabolism, nervous system signaling, hormone regulation, and cardiovascular protection. Chia seeds are also an excellent source of dietary fiber, particularly insoluble fiber, which comprises about 30-34% of their total composition. Insoluble fiber does not dissolve in water and is known to support digestive health by preventing constipation, promoting satiety, and encouraging the growth of beneficial gut bacteria. Finally, chia seeds contain a range of powerful antioxidants and antimicrobial compounds. These include tocopherols, phytosterols, carotenoids, and, most notably, polyphenols. Polyphenols are known for their ability to neutralize free radicals – unstable molecules that can damage cells and contribute to chronic diseases such as type 2 diabetes, Alzheimer’s, and Parkinson’s. By reducing oxidative stress, these compounds help protect long-term health at the cellular level.

    The science-backed benefits of chia seeds

    So, is all the buzz about chia seeds actually true? Turns out, yes! Studies show they can have some pretty impressive health benefits:

    Lower blood pressure for people with type 2 diabetes: One study explored the effects of chia seeds on blood pressure and blood glucose in people with type 2 diabetes. Participants who consumed 40g of chia seeds daily for three months showed a notable reduction in systolic blood pressure, dropping from an average of 132.5 mmHg to 119 mmHg. This suggests that chia seeds may help manage blood pressure in individuals with type 2 diabetes, even if they don’t significantly affect other markers like blood glucose or body weight. 

    Lower blood pressure for people with hypertension: Another study focused on individuals with mild hypertension (high blood pressure). Participants who added chia flour to their daily diet showed a reduction in both clinical and 24-hour ambulatory blood pressure. The chia groups saw a meaningful drop in systolic blood pressure, which could contribute to better overall heart health. Interestingly, the non-medicated chia group still experienced a decrease in blood pressure, highlighting chia’s potential even without medication.

    Improved liver health: Chia seeds also show promise for individuals dealing with non-alcoholic fatty liver disease (NAFLD). In a study with 25 participants, daily chia supplementation led to reductions in key markers like body mass index (BMI), waist circumference, and total cholesterol. In fact, chia helped reverse the condition in over half of the participants, improving their liver health and overall metabolic profile.

    Easy ways to add chia seeds to your diet

    Chia seeds have a mild, nutty flavor that pairs well with just about anything. Whether you eat them raw or cooked, whole or ground, soaked or dry, they’re incredibly versatile. When mixed with water, they create a gel-like consistency, which is why they’re a popular egg substitute in baking.

    Here are some fun and easy ways to add chia seeds to your meals:

    • Quick and easy: Sprinkle them on your yogurt, cereal, salad, or even toast.

    • Smoothie boost: Add a tablespoon or two to your favorite smoothie for extra fiber and nutrients.

    • Chia pudding: This is a delicious and healthy breakfast or snack. Simply mix chia seeds with milk (dairy or plant-based) and a little sweetener (like honey or maple syrup). Let it sit in the refrigerator for a few hours, or overnight, until it thickens into a pudding-like consistency. Add fruit, nuts, or a sprinkle of cinnamon for extra flavor.

    • Baking: Incorporate chia seeds into muffins, bread, cookies, or granola bars.

    • Homemade jam: Make a healthier jam by simmering mashed berries with chia seeds and a touch of sweetener.

    • Crunchy crackers: Combine chia seeds with water, salt, and your favorite seasonings. Spread the mixture thinly on a baking sheet and bake until crispy.

    • Egg replacement: Chia seeds can even replace eggs in baking. Mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for 15 minutes until it forms a gel. This “chia egg” can be used in many recipes that call for eggs.

    References: 1. https://www.tandfonline.com/doi/full/10.1080/23311932.2023.2220516 2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients2. 3. https://nap.nationalacademies.org/ 4. https://www.sciencedirect.com/science/article/pii/S1756464623000804 5. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/