Weekend warriors can see benefits from fewer, longer workouts: study
New research from the University of Calgary suggests you don't have to hit the gym five times a week to meet your fitness goals. As Kyle Benning reports, a few longer weekend workouts can be just as effective.
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6 Warning Signs of a Nutrient Deficiency, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDCracks in mouth corners, tingling hands or spoon-shaped nails may signal nutrient gaps. Fatigue and slow-healing wounds often stem from deficiencies in vitamins and minerals. Poor diet, absorption issues and restrictive eating increase the risk of nutrient you ever noticed a cut that just wouldn't heal, or nails that keep breaking, no matter what you do? These small issues may seem harmless, but they could be your body's way of alerting you to a nutrient deficiency. To function well and feel your best, your body needs enough calories and a steady supply of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals). Even in populations where food is abundant, micronutrient deficiencies are surprisingly common. Over 45% of the U.S. population gets inadequate amounts of vitamins A, C, D or E, and many fall short on other essential vitamins and minerals, too.1 If you follow a restrictive diet, struggle with a lack of appetite, have a health condition that affects absorption or have limited access to certain foods, there's a chance that you're falling short of meeting your nutrient needs. Here are some subtle—and not-so-subtle—ways your body may be alerting you to a nutrient deficiency: If you've ever had cracked, red and sore skin in the corners of your mouth, you've experienced what's known as angular cheilitis. While it can be the result of a yeast infection, another potential culprit is a nutrient deficiency. In fact, it's estimated that 25% of cases are due to inadequate intake of vitamin B12, folate, riboflavin, iron and/or zinc. 'These nutrients support skin integrity and tissue healing. A deficiency can cause painful cracks or sores at the corners of the mouth due to weakened skin and reduced immune defense,' says Raksha Shah, MA RDN. Peripheral neuropathy—signaled by a 'pins and needles' feeling or numbness in your hands or feet—may be a sign that you're not getting enough B vitamins, says Shah. Specifically, low levels of B6, B12, thiamin, riboflavin and/or folate can lead to peripheral neuropathy. While anyone can be deficient in B vitamins, bariatric surgery and following a vegan or vegetarian diet are among the most common causes. The shape of your nails can also be a key indicator of missing nutrients in your diet. Healthy nails have a slight dome shape from the cuticle to the center, whereas spoon-shaped nails—higher by the cuticle and indented in the center—are a sign of iron deficiency anemia. When you have inadequate iron intake, the body diverts its limited iron supplies to essential, life-saving roles, which don't include strengthening your nails. 'The nail matrix (where nail growth starts) is highly vascularized and requires a steady supply of oxygen. When oxygen is low, it impairs keratin production, weakening the nail structure,' says Andrea Ballenthin MS, CNS, LDN. B vitamins and iron support red blood cell formation, which is responsible for transporting oxygen to every part of your body—including your taste buds. 'A deficiency can cause glossitis, or inflammation of the tongue, which makes it appear red, swollen or smooth due to the loss of papillae (taste buds),' says Shah. While glossitis may be a sign you're deficient in a number of B vitamins or iron, vitamin B12 is the most common culprit. In one study, 68% of people with glossitis had a B12 deficiency, while 21% had low iron levels. Glossitis is typically quick and easy to fix with vitamin supplementation, as papillae have just a 10-day lifespan. While feeling tired can be caused by late nights and disrupted sleep, ongoing fatigue, extreme tiredness and brain fog that doesn't improve with rest may be due to a nutritional deficiency. B vitamins, vitamin C, magnesium, zinc and iron all play essential roles in energy production, carrying oxygen throughout the body and combating oxidative stress. When your body doesn't have enough of these nutrients, it may struggle to produce enough energy at a cellular level or to deliver enough oxygen to your muscles, leaving you feeling physically and mentally drained. If you find that small cuts, scrapes or burns are taking longer to heal than they should, you may be short on essential nutrients for skin health. 'Non-healing wounds may result from deficiencies in magnesium, copper, zinc, iron and vitamins C and D,' says Jessica (Clancy) Strawn, MA, RDN. Wound healing is a complex process, and each nutrient is involved in a specific stage. B vitamins, zinc and iron support cell growth and tissue repair during the proliferative phase, while vitamin C and zinc are essential for collagen production, which is needed to rebuild and close the wound. Here are some of the most common causes of nutrient deficiencies: Poor diet: Whether due to picky eating, illness, dental conditions, poor appetite or limited food access, not eating a varied diet—or not eating large enough quantities of healthy foods—can make it hard to get all the nutrients your body needs to function at its best. Digestive Conditions: Some digestive conditions can affect your ability to digest or absorb various nutrients. 'For example, someone with irritable bowel disease may be deficient in fat-soluble vitamins (vitamins A, D, E and K) because these vitamins are absorbed in the gut. If your gut is inflamed, then the body is unable to absorb these vitamins efficiently,' says Maura Fowler, MPH, RDN. In other words, even if you're eating all the right foods, your body may not be able to absorb and use them. Restrictive Diets: Not eating enough calories, restricting food groups and or severely limiting macronutrients (like fats or carbs) greatly increase your risk of a nutrient deficiency. Older age: As we age, the body becomes less efficient at absorbing various nutrients, including calcium, vitamin D and vitamin B12. Overconsumption of Nutrients: 'Too much of one nutrient, usually from supplementation, [may] lead to a decrease in another, furthering deficiencies and imbalances,' says Stephanie Darby, RD. For example, too much phosphorus or iron can limit zinc absorption, and too much zinc can lead to a copper deficiency. Paying attention to unexplained symptoms like fatigue, cuts that won't heal, brittle nails, a sore mouth or tingly hands and feet can cue you in to potential gaps in your diet or issues with nutrient absorption. If you notice any of these signs, be sure to talk with a healthcare professional, such as a doctor or registered dietitian. They can order bloodwork to test for nutrient deficiencies and offer personalized recommendations on diet and supplements. Read the original article on EATINGWELL
Yahoo
38 minutes ago
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11 super practical Amazon products on sale right now — garden kneeler, Wi-Fi extender, wasp traps & more
Scoring great deals doesn't have to mean hours of scrolling or holding out for the next big sale. From clever gadgets to super useful home tools, there are a ton of affordable finds out there that can make everyday life a little easier — and even save you a few extra bucks over time. We scoured through Amazon Canada's deals section and rounded up 11 practical picks worth checking out. Whether you're tackling home projects, keeping up with your fitness goals or just looking to make daily chores less of a hassle, here are 11 marked-down products you might find useful to have on hand. Save a few bucks on this garden kneeler seat, which has a comfy foam pad that'll cushion your knees and sturdy side handles that can help you stand back up. It folds away, so you can easily store it when you're not using it. Improve your Wi-Fi coverage without upgrading to a pricier monthly plan with this Wi-Fi extender. It can help eliminate dead zones around your house (or backyard), so you won't lose connection as frequently. Here's a pair of wasp traps that'll let you enjoy your backyard BBQs with fewer pesky insects flying around. They're reusable, so you won't have to keep repurchasing them throughout the season. This self-adhesive window film can provide you with a little more privacy without sacrificing too much natural light. It also blocks out 84 per cent UVA and 99 per cent UVB rays, which can soften strong sunlight and protect your furniture and floors from fading. This nifty travel pillow acts as a comfy brace for your neck, which prevents your head from bobbing around as you snooze through your next red-eye flight. It's lightweight and compact and comes with soft, hypoallergenic fabric that can be tossed in the laundry. If you're looking to upgrade your sleeping situation without dropping a fortune on a new mattress, this cooling topper adds a comfy layer that can help keep you cool. It can also extend the life of your existing mattress, which is an added bonus. Keep your furniture and carpets in tip-top shape with this compact deep cleaner. Designed to tackle tough pet messes and stains, you won't have to hire a professional (or rent another heavy-duty carpet cleaner) to give your home the refresh it might need. It can work wonders for car interiors, too. Save a little space in your closet by putting out-of-season bedding and clothing in these vacuum storage bags. This set of three comes with a pump to help you get all the air out, reducing its size for easier storing. Skip a trip to the mechanic next time your car battery dies, thanks to this handy car battery charger. Its automatic features and battery repair mode can actually help extend your car battery's life, preventing premature replacements and keeping your vehicle running smoothly. This smart tape measure makes it super easy to track your body measurements and see real progress over time. It syncs with an app via Bluetooth, so you can monitor changes right from your phone. Here's a great tool for anyone who might need a clearer view of small details or teeny-tiny print. The built-in LED makes everything way easier to see without straining your eyes.
Yahoo
38 minutes ago
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312: Canada's worst air quality of the year so far due to wildfire smoke
The ongoing wildfires in Western Canada have dropped the air quality to poor, even dangerous levels in a large portion of the region, with one community registering the country's worst reading so far in 2025. Flin Flon, Man., is in the midst of a provincewide state of emergency with an evacuation order in place due to the ongoing wildfire that has pushed into the community. As a result, Flin Flon's air quality has sank to hazardous levels, reaching a ranking of 312 at one point on Sunday morning--the worst reading in Canada so far this year. It has since improved to reach a level below 300, but is still still unhealthy. DON'T MISS: Environment and Climate Change Canada (ECCC) has issued air quality warnings and special air quality statements for parts of Alberta, Saskatchewan and Manitoba. Low-level smoke is creating dangerous air quality issues for portions of Canada over the next several days, while high-level smoke will persist in the skies over much of North America. It should be noted that air quality and visibility due to wildfire smoke can fluctuate over short distances and can vary considerably from hour to hour. Air quality peaks at its worst on Sunday with many across rhe Prairies sitting at a 10+ out of 10+ on the air quality health index (AQHI) scale. The last of the 30-degree weather finishes on Sunday for Manitoba, but a cold front will push southeastward, slashing temperatures from west to east across the Prairies. As the cold front passes through the northern Prairies, it will bring a storm chance that raises the risk of creating new, lightning-caused wildfires. The heaviest of the rain, which will beneficial for the fires and wildfire smoke, remains north of the major fires and the Yellowhead Highway, however. Unfortunately, too, the winds will also add fuel to the fire as gusts of 50-70 km/h continue through Monday and into Tuesday. Wildfire smoke can be harmful to everyone's health even at low concentrations. Continue to take actions to protect your health and reduce exposure to smoke. People with lung disease (such as asthma) or heart disease, older adults, children, pregnant people, and people who work outdoors are at higher risk of experiencing health effects caused by wildfire smoke. ECCC has some helpful tips for Prairie residents affected by the smoke. Stop outdoor activities and contact your health-care provider if you or someone in your care experiences shortness of breath, wheezing (including asthma attacks), severe cough, dizziness or chest pains. Stay inside if you are feeling unwell and experiencing symptoms. If you must spend time outdoors, a well-constructed, well-fitting and properly worn respirator type mask (such as a NIOSH-certified N95 or equivalent respirator) can reduce your exposure to the fine particles in the smoke. Even though exposure may be reduced, there can still be risks to health. When indoors, keep windows and doors closed as much as possible. When there is an extreme heat event occurring with poor air quality, prioritize keeping cool. Use an air purifier with a high-efficiency particulate air (HEPA) filter in a room where you spend a lot of time. Avoid air purifiers that produce ozone. Check the filter and change it if required. With files from Laura Power, a meteorologist at The Weather Network, and Nathan Howes, a digital reporter at The Weather Network.
