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Yahoo
2 days ago
- Health
- Yahoo
How to Maximize the Health Benefits of Walking
Credit - Ruslan Dashinsky—Getty Images Walking has many demonstrated health benefits: improving heart health, lowering blood sugar, burning calories for weight loss, and improving muscle tone. But most of the research on walking has focused on how long people walk, not how quickly. Recent studies have hinted that altering your walking pace—which has become popular as Japanese walking (also known as interval walking)—might have additional benefits. In a study published in the American Journal of Preventive Medicine, researchers led by Dr. Wei Zheng, professor and director of the Vanderbilt University Epidemiology Center, studied whether walking pace made a difference in people's health. They studied 86,000 people who reported how much they walked each day, as well as other health-related activities such as their diet and whether they smoked or drank alcohol. Over 17 years, the researchers tracked their death rates and correlated mortality to their walking pattern. They found that people who walked at a faster pace for at least 15 minutes a day had a lower risk of dying during the study period than those who walked more slowly. Both groups lowered their risk of death during that time, but the reduction was more impressive among those who regularly walked at a brisker pace. Read More: Why Walking Isn't Enough When It Comes to Exercise While those findings may not be entirely surprising, Zheng says the trial focused on a group of people who aren't typically part of exercise studies. About half of the people in the trial made less than $15,000 a year, and two-thirds of the participants were Black. Studies have documented that these groups 'are at high risk of many diseases including diabetes and hypertension,' says Zheng—so the lower mortality rate is especially reassuring, since it represents a relatively low impact and low cost way to improve health. Current government health recommendations advise moderate exercise for at least 30 minutes most days of the week, and Zheng says that his study shows that even 15 minutes a day can provide benefits. That's good news for people who may currently be sedentary and for whom starting an exercise program can be challenging. 'If you walk just 15 minutes a day, which is below the recommended level [of exercise], you still benefit,' he says. And while the results showed that people who walked the fastest had the greatest reduction in mortality, Zheng says it's important to remember that even people walking at a slower pace showed some benefit. That suggests that if people continue walking, even at a slower pace, and add a few minutes of faster paced walking into their regimen, they could increase their health benefits. Such interval training has long been popular in exercise regimens, but the latest data suggest it applies to walking as well. Contact us at letters@
Yahoo
20-07-2025
- Health
- Yahoo
Milk Might Actually Be More Hydrating Than Water—Here's What the Science Says
Key Points Hydration depends on more than just water—some nutrient-rich drinks, like milk, can also help. Milk offers water, electrolytes, and carbs that support fluid balance and post-workout recovery. While milk can hydrate, water should still be your main beverage for daily hydration you've ever felt extra-thirsty, even after chugging a tall glass of water, you're probably aware that water isn't the only hydrating beverage. Next time water just doesn't cut it, and you're feeling parched—like after a sweaty workout—try reaching for a cup of milk. Yes, we're talking real dairy milk. Why Milk Can Help with Hydration Dairy milk has the perfect hydrating trifecta of electrolytes, water and carbohydrates. This thirst-quenching combination makes milk a beverage that can help with hydration. And some bodies of research back this up. A study published in the American Journal of Clinical Nutrition tested 13 different beverages and found that whole milk, skim milk and orange juice provided better hydration than water. Similarly, a 2020 study in Nutrients found that a milk-based hydration drink helped the body stay hydrated longer than water or a sports drink by reducing urine loss and increasing fluid retention. It also led to a smaller spike in blood sugar, making it a more stable energy source compared to traditional sports drinks. However, these studies have some limitations, such as small sample sizes and limited diversity, so further research is needed to confirm these findings. It Has Electrolytes Electrolytes are minerals, including sodium, potassium, calcium and magnesium. They help maintain our body's overall balance, from regulating chemical reactions and helping our muscles contract to maintaining blood pressure and the right balance of fluid, says Katie Brown, Ed.D., RDN, executive vice president of the National Dairy Council. Regardless of its fat content, milk has you covered for all of these electrolytes. According to the USDA, one 8-ounce serving (1 cup) of reduced-fat (2%) milk contains: Calories: 122 Total Carbohydrates: 12 g Dietary Fiber: 0 g Total Sugar: 12 g Added Sugar: 0 g Protein: 8 g Total Fat: 5 g Saturated Fat: 3 g Cholesterol: 20 mg Sodium: 96 mg (4% Daily Value) Calcium: 309 mg (24% DV) Potassium: 390 mg (8% DV) Magnesium: 29 mg (12% DV) Phosphorus: 252 mg (20% DV) "While electrolytes don't hydrate you per se, they help regulate your fluid balance and how well you hold on to or lose fluids," says Matt Pikosky, Ph.D., RD, vice president of nutrition marketing and affairs at the National Dairy Council. "Without the proper balance of sodium, potassium and other electrolytes in your body, you can't retain the water you're drinking as effectively because sodium promotes fluid retention, which supports hydration and rehydration," he says. It's 90% Water Dairy milk, like many other foods, such as fruits and veggies, is naturally high in water content, which can help contribute to your hydration needs. "Milk naturally contains about 90% water, which can help hydrate us in a similar way that water hydrates," Pikosky says. Like all beverages, milk is primarily made of water, which is absorbed in your intestines and promotes hydration, says Melanie Betz, M.S., RD, CSR, FAND, founder and CEO of The Kidney Dietitian in Chicago. But what makes milk a good option for hydration is the naturally present electrolytes. "Electrolytes help regulate fluid balance, making it a double dose of hydration," Pikosky says. It Contains Natural Sugar Sugar is a type of carbohydrate, and dairy milk contains a natural sugar called lactose. "Any type of carbohydrate (like lactose) can help hydration because the process of absorbing carbohydrates in your intestines requires electrolytes," Betz says. "The presence of carbohydrates helps with fluid absorption from the small intestine into the bloodstream," says Pikosky. So carbs help those electrolytes get absorbed into your body, where they can help fluid go where it should. What's more, "The carbs in milk also help to slow the digestion process, which can lead to a slower release and absorption of the water naturally present in dairy milk," Brown says. And that all translates to better hydration levels. Are Plant-Based Milks as Hydrating as Dairy Milk? OK, so is stocking your fridge with oat or almond milk doing your body any favors? It's hard to say, for two reasons. First, there isn't much research on the role of plant-based milks role in supporting hydration; second, there are so many different types of vegan dairy milks available on the market, with widely varying nutritional profiles, that it's difficult to generalize. Still, the majority of plant-based milk alternatives don't offer the same nutritional profile as dairy milk, says Pikosky. What's unique about dairy milk is that it contains a natural balance of water, electrolytes and macronutrients (carbs, protein and fat). And "plant-based milks generally have less potassium and sugar than cow's milk—so, they may technically be less hydrating," Betz says. If you're avoiding dairy or looking for a vegan alternative, the plant-based option that would come closest to dairy milk, as pointed out by the Dietary Guidelines for Americans, would be fortified soy beverages, Pikosky says. If you're shopping for a nondairy alternative, always check the Nutrition Facts label for those electrolytes to get a better clue into your plant-based milk's hydration benefits. Should You Drink Milk Instead of Water? It's clear that milk can help hydrate you, but that shouldn't give you the green light to give up on plain water. "Milk is a very healthy addition to a well-balanced diet. But, from a hydration standpoint, it shouldn't be your only beverage," Betz says. The Institute of Medicine suggests that young men (ages 19 to 30) drink around 3.7 liters (125 ounces) and women 2.7 liters (91 ounces) daily. Betz points out that if all of this fluid was 2% milk, this would add 1,342 to 1,952 calories per day—which could be someone's entire day's worth of calories. But there are certain scenarios where milk can help hydrate you better than water—like after a seriously sweaty and intensive workout. "As a dietitian with a background in exercise physiology, I do recommend people refuel, rehydrate and rebuild after moderate to intense exercise with milk or chocolate milk," Pikosky says. That makes milk a solid sports drink alternative that's more natural, budget-friendly and tastes great, too. Our Expert Take Some studies show that dairy milk may be as hydrating as water—and that's because milk contains a nice natural balance of electrolytes, water and carbs. However, "It is important to remember that for most people, water really is the best option for hydration," Betz says. When you're thirsty, always reach for water first. But if you're feeling extra parched, especially after a sweat-inducing workout, that's a good time to reach for a glass of milk. Read the original article on EATINGWELL
Forbes
21-06-2025
- Health
- Forbes
The Triple Threat Draining Workforce Productivity And Mental Health
Productivity and mental health are taking a hit for three reasons. Numbers never lie: it's why CEOs obsess over revenue targets, operational metrics, quarterly growth, and more. Yet beneath the spreadsheets and data dashboards lies an invisible crisis quietly eroding organizational strength and productivity: the deteriorating mental health and emotional resilience of today's workforce. A comprehensive 2025 State of the Workforce Report by meQuilibrium, surveying 5,477 employees across various industries, identified a troublesome "triple threat" that undermines employee performance and well-being: uncertainty, pessimism, and psychological disconnection. These aren't mere HR concerns; they're operational risks with quantifiable financial impacts. The data paints a clear picture: These challenges are silently sabotaging productivity, further inflating turnover costs, and increasingly impacting employee well-being. The Real Cost Of The Triple Threat Uncertainty alone led to a 68% increase in productivity impairment. Employees facing high uncertainty stress experience twice the risk of generalized anxiety disorders and nearly double the rate of burnout, costing American companies between $4,000 and $21,000 per employee annually, according to a study in the American Journal of Preventive Medicine. Pessimism compounds this impact significantly. Workers with negative job outlooks report a 64% decrease in productivity, alongside a staggering 128% higher risk of depression and 108% higher risk of anxiety compared to optimistic colleagues. The psychological disconnect further exacerbates productivity losses. Even employees displaying no signs of disconnect report an average productivity impairment of 29%, while severely disconnected employees experience impairment rates of up to 66%. This triple threat isn't fleeting; it's systemic and escalating, making employee mental health and emotional resilience one of your organization's significant, yet often overlooked, financial liabilities. Foundational Strategies To Improve Productivity And Mental Health A company thrives when its people thrive. Amid volatility and continuous disruptions, the greatest threat to any organization is a workforce characterized by stress, negativity, disengagement, and poor health. However, this crisis presents opportunities to cultivate resilience and strength. While each company is unique, these foundational actions can universally elevate employee well-being and productivity: Fitness offers more than aesthetics. It's a strategic investment. CEOs like Bob Iger strongly advocate for fitness because it improves their mood, focus, emotional regulation, executive presence, and resilience. To build a health-driven culture, leaders must actively model wellness practices. Sleep is equally critical. Improved sleep and recovery improve individuals' decision-making and emotional regulation and reduce team volatility. Prioritizing a health-first culture also serves as a strong talent attractor and retention tool. Ambiguity breeds stress, especially with technological disruptions like AI, which create concerns about job stability. Clear and consistent communication significantly mitigates uncertainty. Leaders must frequently reiterate their vision in a way that integrates each person seamlessly. Also key is establishing priorities and performance expectations along with transparency in explaining the rationale behind decisions. Vulnerability and candor strengthen trust, which further reduces speculation and disengagement among employees and investors alike. Soft skills matter significantly, even in the data-driven corporate world. As highlighted in the report, empathetic managers reduce uncertainty stress by 37% and disconnect by nearly 50%. CEOs and senior leaders can actively cultivate empathy through the following: Better Mental Well-Being Equals Improved Productivity Addressing the triple threat isn't merely beneficial—it's critical. The modern workforce faces numerous challenges that threaten employees' mental health and productivity. With ongoing volatility and persistent uncertainty, investing in mental health and resilience becomes not just advantageous but essential. As technology democratizes and ceases to offer unique competitive advantages, the companies that will lead tomorrow are those who invest significantly in their people's well-being today.
Yahoo
08-06-2025
- Health
- Yahoo
7 Things Elementary-Age Kids Worry About the Most, According to a Child Psychologist
7 Things Elementary-Age Kids Worry About the Most, According to a Child Psychologist originally appeared on Parade. Think back to when you were in elementary school. Between the fun stuff, like recess, field trips and sleepovers, you likely worried about things from time to time, right? Back then, just like today, there were also bullies and friendship dynamics to navigate. Because kids interact with each other daily, often dealing with certain issues for the first time, any child can get stressed out. But what do elementary-age kids the most today?As it turns out, younger generations are more worried and anxious than previous ones, with research pointing to this fact, as reported by a 2011 American Journal of Orthopsychiatry study. Data from the National Survey of Children's Health also found that the prevalence of children diagnosed with anxiety rose from 9.5% in 2020 to over 11% in 2022 among children aged 6 to 11. With the rise of social media, reality TV and the pressure to achieve so much, it makes sense that kids are more anxious than are those the only things elementary-age kids worry about these days? How can parents support them? And when does worry become indicative of something larger, like an anxiety disorder? Parade reached out to a child psychologist to get some of these answers to help out kids and parents Like adults, children naturally worry. Child psychologist Jacque Cutillo, Ph.D., LLP, LPC, LMHC, Director of Specialized Operations at Youth Villages, says that at the elementary school stage, kids are figuring out their place in the world, testing their beliefs and managing increased responsibilities at home and at school. Additionally, they're navigating peer relationships, gaining independence and exploring interests. 'They develop flexible thinking, considering more 'gray' options instead of just black and white,' Cutillo remarks. 'And navigating the gray can bring new challenges in determining right and wrong.' Related: Have a Nervous Child in the Doctor's Office? Here's How to Ease Shot Anxiety in Your Kids As is the case with adults, yes, some kids are just predisposed to worry more. 'Some children do worry more than others, but there are both biological and environmental components to consider,' Cutillo says. For instance, some children have a lower tolerance when managing stressful events, or they might have higher standards they hold themselves to, which can result in increased worry. Also, as Cutillo points out, children's worries can fluctuate from day to day depending on the stressors they are facing. Finally, children are often mirroring how their parents navigate worries. As Cutillo says, if adults can navigate through stressful situations or tolerate levels of unknowns in their daily interactions, children will observe that modeled behavior and develop their own strategies for similar situations. Related: At times, kids can worry about adult concerns like housing, finances and adult relationships. 'Adults are sharing more about things that impact their family with their children. Children are more frequently privy to family concerns at an earlier stage of navigating the concern before adults have a plan to solve the issue,' Cutillo says. Calling them 'macro-level concerns,' Cutillo says that modern-day issues such as politics and immigration can be top of mind for children. 'Children are far more observant now about local, national and international issues because of increased exposure,' she explains. Peer concerns, such as feeling included, fitting in and navigating relationships can be a big source of worry. Cutillo says that kids compare themselves to their peers, from what snacks they bring to lunch to how they perform on a test. 'Competition and performance have become hallmarks in conversations, and needing to keep up continues to increase stressors to maintain relevancy and remain involved in peer groups,' she observes. Labeling it as social media 'infatuation,' Cutillo says that this state has become more common among children, even from a young age. 'Part of this is modeled behavior from caregivers who use their phone or other device to engage in social media usage or technology devices to distract and decompress,' she explains. 'Additionally, technology is everywhere, and a lot of social interaction happens over technology.' Related: Children may worry when trying to meet their own expectations, the expectations of the adults in their lives or simply by media that can influence them. 'Our children want to be good at things and want to have the skills to succeed," Cutillo says. "Children are doing the best they can with the skills they have, and some have developed the need to be perfect at everything they try.' Transitional experiences in life—both small and substantial—can create a lot of worry for a child. As Cutillo notes, it can be something as simple as a change in routine or a new activity, or it can be something larger, such as moving or experiencing loss. 'Changes in daily living result in worry for most people—it is not surprising that children experience the same feelings,' she says. Just like work worries for adults, kids get anxious about school as well. 'Many children experience worries about school performance,' Cutillo says. 'This may be regarding classroom activities, maintaining behavioral norms, standardized tests or public speaking.' Related: If Your Parents or Grandparents Did These 7 Things When You Were a Kid, You're Probably an Anxious Adult Cutillo says that parents can support their children by discussing their feelings openly, addressing daily worries and noticing changes in mood and behavior. 'Even small worries should be taken seriously, as they may be significant to the child,' she cautions. 'Engaging in problem-solving and discussing physiological symptoms helps model good skills and supports emotional development.' She also advises using age-appropriate language and monitoring the information your children are consuming (i.e. through social media). Limiting screen time and trying to avoid sensitive news topics can be beneficial when it comes to their a parent, you'll also want to be aware of how you're modeling healthy habits to your children. Cutillo also recommends answering children's questions honestly and appropriately, seeking answers together if needed. This can be addressed through kid-friendly resources like books, shows or podcasts. Lastly, you can work together to create a 'worry box,' something that can help kids manage their worries, and they can make it unique to them. She suggests using a shoebox or another small box with a lid, decorating it and having your kids place their worries inside for safekeeping, perhaps written on slips of Child Psychologists Are Begging Parents and Grandparents To Stop Asking These 10 Questions 'When worries grow large and seem to be impacting daily activities or relationships, that is a time to seek further support to help your child navigate their worries,' says Cutillo. 'When worries become a problem, caregivers may notice a change in their child's mood or behavior. A typically energetic and outgoing child may withdraw or appear more subdued.'You might notice a change in tone or attitude if your child is experiencing stressors, as well. You should also watch for changes in physiological presentation as well, including difficulty falling or staying asleep, changes in appetite and reports of head or stomachaches, as she explains. Related: There's a chance that these everyday worries may indicate a clinical anxiety disorder. Cutillo says that these characteristics can include excessive worry about a variety of topics over a significant amount of time or a fixation around a specific phobia, social event or even being separated from a primary should you do if these are things you're noticing? 'Caregivers should reach out to their child's pediatrician or school support for further assessment and intervention,' Cutillo says. 'If you notice unsafe behaviors, such as self-harm or suicidal comments or behaviors, seek immediate support from a professional.' Up Next:Jacque Cutillo, Ph.D., LLP, LPC, LMHC, child psychologist and Director of Specialized Operations at Youth Villages 7 Things Elementary-Age Kids Worry About the Most, According to a Child Psychologist first appeared on Parade on Jun 7, 2025 This story was originally reported by Parade on Jun 7, 2025, where it first appeared.
Globe and Mail
02-06-2025
- Health
- Globe and Mail
Eat a ‘flavodiet' to stay physically and mentally strong when older, new study suggests
A diet focused on whole plant foods is a critical determinant of healthy aging. Among the countless bioactive compounds in plants, flavonoids have received considerable attention in recent years for their influence on health. Research suggests, for example, that a high intake of these protective phytochemicals can guard against cardiovascular disease, Type 2 diabetes, certain cancers, cognitive decline and dementia. Now, new study findings add to mounting evidence for flavonoids' healthy-aging benefits. The findings suggest that a high flavonoid diet – and a regular intake of specific flavonoid-rich foods – can lower the risks of developing frailty, impaired physical function and poor mental health in our 70s and beyond. What are flavonoids? Flavonoids are a large family of more than 5,000 phytochemicals in fruits, vegetables and other plant foods. Dietary flavonoids are categorized into six subclasses, each one residing in certain foods and having specific health properties. The subclasses are anthocyanins (berries, red grapes, plums, red cabbage), flavan-3-ols (green and black tea, cocoa), flavonols (onions, kale, arugula, watercress), flavanones (citrus fruit), flavones (parsley, thyme, celery) and isoflavones (soybeans, lentils, chickpeas). About the latest research The study, published last month in the American Journal of Clinical Nutrition, investigated the relationship between intake of flavonoids and flavonoid-rich foods and frailty, impaired physical function and poor mental health, indicators of unhealthy aging. The research team analyzed data from two U.S. studies: the Nurses' Health Study (females) and the Health Professionals Follow-up Study (males). A total of 62,743 women and 23,687 men, ages 60 and older, were followed for 24 and 12 years, respectively. Information on age, body measurements, lifestyle behaviours, medication use, family medical history and recent personal health diagnoses was collected every two years. Participants provided detailed dietary information at baseline and every four years thereafter. A 'flavodiet' score was calculated for each participant by adding up intakes (servings/day) of key food contributors to total flavonoid intake. Key flavonoid-rich foods included blueberries, strawberries, grapes, raisins, apples, oranges, orange juice, grapefruit, grapefruit juice, tea, red wine, onion and sweet bell peppers. Frailty, measured every four years, was defined as having at least three of five criteria: fatigue, poor strength, reduced aerobic capacity, at least five chronic illnesses and a weight loss of five per cent or more. Participants reported perceived physical limitations in basic mobility, daily living tasks and performing various moderate and vigorous activities. They were also asked about symptoms of depression, anxiety and overall well-being. High flavodiet scores protective Among participants in the Nurses' Health Study, those with the highest flavodiet scores had a 15 per cent lower risk of developing frailty, a 12 per cent lower risk of developing impaired physical function and a 12 per cent lower risk of developing poor mental health during the study period compared to women with the lowest flavodiet scores. The highest intakes of tea, red wine, apples, blueberries, strawberries, oranges and orange juice – and increased intakes of these foods over the study period – were associated with a lower risk of all three outcomes in women. Surprisingly, fewer protective effects were seen in men. Participants in Health Professionals Follow-up Study with the highest (versus lowest) flavodiet scores were 18 per cent less likely to have poor mental health scores. Higher intakes of tea and blueberries were tied to a lower risk of poor mental health. Intakes of key flavonoid-rich foods were not associated with risk of frailty or impaired physical function. It's unclear if there are differences in diet-related risks factors for health in aging between males and females. The findings in men may also have been influenced by the shorter follow-up of 12 years, resulting in fewer outcomes being reported. The researchers also found that a daily increase of three servings of flavonoid-rich foods and beverages during the study translated to a 6 to 11 per cent lower risk across all three outcomes in females and a 15 per cent lower risk of poor mental health in males. To arrive at their findings, the researchers accounted for other influential factors including age, smoking status, family health history, personal health, physical activity, body mass index and calorie intake. How flavonoids safeguard healthy aging The new findings are in keeping with previous studies linking high intakes of flavonoids or flavonoid-rich foods to a lower risk of frailty, impaired physical function and depression. Flavonoids' strong antioxidant and anti-inflammatory effects are thought to protect cells from damage caused by oxidative stress and inflammation, factors that accumulate during aging. Elevated levels of inflammation can lead to loss of muscle mass and strength. Inflammatory immune compounds can also communicate with the brain, affecting mood and energy levels. Takeaway The findings suggest a modest, yet doable, dietary adjustment – increasing your daily intake of flavonoid-rich foods by three servings – can optimize healthy aging and quality of life. One serving is equivalent to one half-cup of blueberries, strawberries or grapes, one ounce of raisins, one whole orange or apple, one half of a grapefruit, five ounces of citrus fruit juice, eight ounces of tea, one slice of raw onion or one half-cup cooked or one-quarter of a small bell pepper. Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
