Latest news with #healthbenefits
Yahoo
a day ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
a day ago
- Health
- Yahoo
Science Officially Confirmed That The 10,000 Steps Rule Is Outdated. Here's The New Number To Target.
A new meta review published in the Lancet officially confirmed that we've been calculating our step count number all wrong. The new findings suggest that you can actually reap the major health benefits well before you hit 10,000 steps. Here's what experts say about the 10k number and how this applies to your life. The idea that you need to log 10,000 steps a day for good health has been health gospel for ages. But as Women's Health previously reported this year, the 10,000-a-day steps goal (which roughly equates to five miles) isn't really based in science. In fact, it's more marketing than anything. But it's a nice, round number, and it's built into most fitness trackers. Now, a new scientific analysis in The Lancet Public Health officially confirms that this lofty steps count goal isn't actually necessary—and the potential health benefits start to level off well before you reach that point. If you've been happily clocking 10,000 steps a day and feel like it's working for you, there's no reason to stop. But if that number is intimidating and feels impossible to reach with everything else you've got going on in your life, this study probably has some findings you can use. Here's what the scientific review discovered, plus where experts and trainers recommend you try to land with your new step count goal. Meet the experts: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab; Dani Singer, CPT, founder of Fit2Go Personal Training What did the new meta review find? For the review, researchers analyzed data from 88 different studies, looking at how step counts were linked with the risk of developing a slew of health conditions. Overall, the researchers discovered that the risk of developing serious health conditions like cardiovascular disease, dementia, cancer, type 2 diabetes, and depression was lower in people who logged 7,000 steps a day compared to those who only did 2,000 daily steps. But they also discovered that the health perks beyond 7,000 steps were actually pretty minimal. "Although 10,000 steps per day, an unofficial target for decades without a clear evidence base, was associated with substantially lower risks for all-cause mortality, cardiovascular disease incidence, cancer mortality, dementia, and depressive symptoms than 7,000 steps per day, the incremental improvement beyond 7,000 steps per day was small, and there was no statistical difference between 7,000 steps per day and a higher step count for all the other outcomes," the investigators wrote. "Therefore, 7,000 steps per day might be a more realistic and achievable recommendation for some, but 10,000 steps per day can still be a viable target for those who are more active.' Where did the 10,000 number come from? The famous steps goal number has a long history behind it (you can do a deep dive here). But here's a quick recap: This number was formulated by a Tokyo doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei (in Japanese, that means "10,000 step meter) with engineer Jiro Kato. It's been suggested that 10,000 steps was chosen because the Japanese character for 10,000 looks like a man running or walking, but it's not really clear if that's truly one of the reasons behind the number. (Both inventors have since died.) The number 10,000 eventually got picked up by researchers and fitness tracker developers, and its popularity spread. These days, almost everyone knows the number. Still, "no clinical data backed it then, and none was added later," says Dani Singer, CPT, founder of Fit2Go Personal Training. Why is it not accurate? While hitting 10,000 steps isn't bad for you (and means you're moving a lot throughout the day) the exact number is pretty much made up. "It was a marketing campaign,' says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'There wasn't a scientific basis for it.' Matheny stresses that the 10,000 steps a day goal isn't necessarily inaccurate from a health POV—but many people can get serious health perks between 5,000 to 7,000 steps a day. "The data show health gains level off well before 10,000," Singer says. "Mortality and cardiovascular risk improvements start at just 2,000. It's important to understand this so that you avoid an all-or-nothing mindset—especially one that isn't based on any actual data." If that's the number you like, and you hit it consistently, stick with it! But just remember: '10,000 steps per day is not the magic number," per Matheny. So, how many steps should I take per day? Based on the scientific review's findings, aiming for 5,000 to 7,000 steps a day is a good goal to reach for. That's roughly two to 3.5 miles per day, depending on your stride. 'There's nothing wrong with 10,000 steps, but it isn't based in science,' Matheny says. If you want to still aim for 10,000 steps, Matheny says you should go for it. 'If you don't get there, maybe you still get to 7,000,' he points out. But any amount of walking is helpful. 'A thousand steps is way better than zero,' Matheny says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
News24
2 days ago
- Health
- News24
Matcha: The Japanese tea taking over the world
Matcha, the vibrant powdered green tea with deep cultural ties to Japanese tea ceremonies, has become a global sensation. It is heralded for its unique taste, health benefits, and photogenic appeal, rich antioxidant levels and calming properties which have captured the interest of wellness enthusiasts and social media influencers alike. However, as global demand soars beyond Japan's ability to keep pace, matcha remains synonymous with quality craftsmanship and Japanese tradition. Matcha is the new drink of choice at hip cafes worldwide, but Japanese producers are struggling to keep up with soaring demand for the powdered green tea. Here's what you need to know about the drink beloved of weekend treat-seekers and 'wellness' influencers: What is matcha? The word matcha means 'ground tea' in Japanese and comes in the form of a vivid green powder that is whisked with hot water and can be added to milk to make a matcha latte. Green tea was introduced to Japan from China in the early ninth century, and was first used for medicinal purposes. Matcha came much later, in 16th century Kyoto -- part of the tea ceremony tradition developed by tea master Sen no Rikyu. Today, there are different grades of matcha quality, from 'ceremonial' to 'culinary' types used in baking. How is it produced? Matcha is made from leaves called 'tencha', which are grown in the shade in the final weeks before their harvest to concentrate the flavour, colour and nutrients. This 'requires the construction of a complex structure with poles and a roof to filter the light', explained Masahiro Okutomi, a tea producer in Sayama, northwest of Tokyo. Tencha leaves, rich in chlorophyll and L-theanine, a compound known for its relaxing effects, are hand-picked and deveined, then steamed, dried and ground between two stone mills to produce an ultra-fine powder. AFP It can take up to an hour to produce just 40 grams (1.4 ounces) of matcha - making the powder on average twice as expensive to produce as standard green tea leaves. What are its benefits? Many drink matcha for its rich grass-like taste, but others are drawn to the drink's nutritional properties. It is rich in antioxidants, and can aid concentration because of its caffeine content: one cup contains on average 48 milligrams, slightly less than a drip coffee but nearly twice as much as a standardly brewed green tea. 'Matcha is often seen as being good for your health,' said Shigehito Nishikida, manager of Tokyo tea shop Jugetsudo. Why is it so popular? Japan produced 4 176 tonnes of matcha in 2023 - a huge increase from the 1 430 tonnes in 2012. More than half of the powder is exported, according to the agriculture ministry, mostly to the United States, Southeast Asia, Europe, Australia and the Middle East. Millions of videos on TikTok, Instagram and YouTube demonstrate how to make photogenic matcha drinks or choose a traditional 'chasen' bamboo whisk. READ | 'I feel like Gen Z really drove this enthusiasm for matcha, and they heavily relied on social media to do so,' Stevie Youssef, a 31-year-old marketing professional, told AFP at a matcha bar in Los Angeles. Matcha can also be used in cooking, extending its appeal to others aside from tea lovers. 'Some customers simply enjoy drinking it, others like preparing it themselves. And of course, many buy it as a gift - Japanese matcha is always appreciated,' said Jugetsudo's Nishikida.
Yahoo
2 days ago
- Health
- Yahoo
How many almonds should you eat a day for good heart and gut health?
Eaten straight from the bag, sprinkled on porridge, or ground into flour for a gluten-free batch of cookies, almonds are a versatile and delicious nut. 'They're little nutritional powerhouses,' says Emily Holt, a registered dietitian. Surprisingly – though they have become synonymous with the nut family – they're actually seeds from the almond fruit and more closely related to peaches and cherries. And they boast many health benefits. In fact, a recent study found that eating 45 almonds a day can significantly improve gut health, nutrient intake and cardiovascular health in people with metabolic conditions, such as obesity and high blood pressure. 'It's promising research and demonstrates how almonds can help to slow down the blood sugar response thanks to their levels of fat, fibre and protein,' Holt explains. Yet, even if you're an almond super-fan, eating 45 each day to reap these benefits feels like a lot. So, what are the key health benefits of almonds and how many should we really try to include in our daily diet? What are the health benefits of almonds? 1. Full of heart-healthy fats 'A 30g serving of almonds contains around 15g of monounsaturated fats,' Holt says. These are the 'heart-healthy' fats which extra-virgin olive oil and avocados are also rich in. A 2018 review in Nutrients examined several well-conducted clinical trials and found that almonds were shown to reduce levels of LDL (bad) cholesterol, which is an established risk factor for heart disease. The authors said adding a portion of almonds to your diet each day is a 'safe and practical nutritional strategy' to help manage levels of fat in the blood. 2. Support gut health 'Almonds are one of the highest-fibre nuts, and a source of prebiotic fibre for your gut microbes,' Dr Emily Leeming, a microbiome scientist and dietitian, explains. In fact, a 30g serving of almonds contains around 4g of fibre, which feeds the good bacteria in the gut. This creates a more diverse and healthy microbiome which helps with immunity, regular bowel movement and proper digestion. Adequate fibre intake also aids in satiety and weight management. Recent research suggests it may have cognitive benefits for over-60s, too. 3. Loaded with antioxidants Vitamin E is a 'potent antioxidant,' Holt says, 'and almonds are very rich in it'. In fact, a 30g portion of almonds contains approximately 7.5mg of vitamin E – almost double the recommended daily intake for adults. 'It can help to maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection,' Holt explains. Several studies have even linked higher vitamin E intake to lower rates of heart disease, Alzheimer's and cancer, although more thorough and large-scale research is needed to confirm these findings. 4. May help stabilise blood sugar As they're low in carbohydrates but high in healthy fats, protein and fibre, almonds are the perfect snack for people trying to manage their blood sugar levels. They're also rich in magnesium – a 30g serving contains around 80mg, which is roughly a quarter of the recommended daily allowance. Multiple studies have linked magnesium levels and blood sugar management, particularly in individuals with type 2 diabetes. A 2021 meta-analysis in Nutrients concluded that, in people with a high risk of diabetes, magnesium supplementation significantly improved their blood glucose levels. How many almonds should we really eat per day? 'In the UK we're eating on average only 6g of nuts a day. Yet even a single handful, around 30 grams, is well recognised to provide many health benefits,' says Dr Leeming. While some experts agree that a 30g serving of almonds is sufficient, other studies suggest that you'll actually reap the best benefits by eating double that amount. A 2022 analysis found that eating up to 60g of almonds per day reduced two different markers of inflammation in the body. Similarly, a 2021 report discovered that eating 56g of almonds daily for 12 weeks reduced markers of inflammation among a group of more than 200 participants. Now, this recent study purports 45 almonds as the magic number – that's more than 100g each day. So, what do our experts think? Luckily both Dr Leeming and Holt agree that a handful of almonds – around 30g a day – is sufficient. 'This amount is well-recognised to provide many health benefits, down to its fibre, vitamin E and healthy fats,' Dr Leeming says. How do they compare to almond butter? 'Both whole almonds and almond butter offer similar nutrients, as long as the almond butter doesn't have added sugars or oils,' Dr Leeming says. Whole almonds are slightly higher in fibre, Holt adds. As they take longer to chew, they may also be better for digestion and maintaining blood sugar levels. 'Your body's having to work harder to break down that food before absorbing it and that's why we see in this recent study that eating whole almonds slows post-meal glucose spikes. This can be really helpful for those with insulin resistance or type 2 diabetes.' Alternatively, almond butter may be better for people with a poor appetite or those looking to gain weight, Holt suggests, as it provides the healthy fats and protein in an easier, more digestible way. How about other popular nuts? 'Almonds are one of the highest-fibre nuts, which is great news for your gut,' Dr Leeming says. Peanuts are a close second with 2.6g fibre per 30g, and they are much richer in protein with 7.8g compared to almonds' 6.3g. 'They're more affordable too, which is an important consideration for some,' Holt adds. 'Walnuts are a better source of omega-3 fatty acids which support our brain and heart as well,' Holt says, 'whilst cashews are a bit lower in fibre but a really good source of iron.' This plays a crucial role in strengthening the immune system and promoting good sleep. They've all got their own unique nutritional profiles and benefits so Holt says it's best to 'add a variety of different nuts to your diet'. Are there any downsides to eating almonds? As a nut allergy sufferer herself, Holt highlights the life-threatening impact that almonds may have for some. 'Obviously we can't get the important vitamins and minerals from nuts,' she says, 'so similarly nutritious foods for those with a nut allergy include sunflower seeds, pumpkin seeds and chia seeds. Olive oil is a great source of vitamin E too, as are certain wholegrains.' She also points to the calorie content of almonds. 'A single portion is quite high at 200 calories and they're also very easy to overeat.' If you're trying to lose or maintain weight, she advises 'portioning out your serving of almonds and avoiding mindless grazing'. How to add almonds to your diet 'The simplest way is to eat a small handful of almonds each day as a snack. You can keep a jar of them on your desk or in your bag for when you need something to keep you going,' Dr Leeming says. She also recommends sprinkling them on your porridge or yogurt in the morning, adding them to a salad for extra crunch, or blending them into a smoothie. 'Almond flour is a great gluten-free alternative for baking, whilst it's so easy and beneficial to add a tablespoon of almond butter to your toast or a bowl of fruit,' Holt concludes. Healthy almond recipes Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
2 days ago
- Health
- Telegraph
The number of almonds you should eat every day for good heart and gut health
Eaten straight from the bag, sprinkled on porridge, or ground into flour for a gluten-free batch of cookies, almonds are a versatile and delicious nut. 'They're little nutritional powerhouses,' says Emily Holt, a registered dietitian. Surprisingly – though they have become synonymous with the nut family – they're actually seeds from the almond fruit and more closely related to peaches and cherries. And they boast many health benefits. In fact, a recent study found that eating 45 almonds a day can significantly improve gut health, nutrient intake and cardiovascular health in people with metabolic conditions, such as obesity and high blood pressure. 'It's promising research and demonstrates how almonds can help to slow down the blood sugar response thanks to their levels of fat, fibre and protein,' Holt explains. Yet, even if you're an almond super-fan, eating 45 each day to reap these benefits feels like a lot. So, what are the key health benefits of almonds and how many should we really try to include in our daily diet? What are the health benefits of almonds? 1. Full of heart-healthy fats 'A 30g serving of almonds contains around 15g of monounsaturated fats,' Holt says. These are the 'heart-healthy' fats which extra-virgin olive oil and avocados are also rich in. A 2018 review in Nutrients examined several well-conducted clinical trials and found that almonds were shown to reduce levels of LDL (bad) cholesterol, which is an established risk factor for heart disease. The authors said adding a portion of almonds to your diet each day is a 'safe and practical nutritional strategy' to help manage levels of fat in the blood. 2. Support gut health 'Almonds are one of the highest-fibre nuts, and a source of prebiotic fibre for your gut microbes,' Dr Emily Leeming, a microbiome scientist and dietitian, explains. In fact, a 30g serving of almonds contains around 4g of fibre, which feeds the good bacteria in the gut. This creates a more diverse and healthy microbiome which helps with immunity, regular bowel movement and proper digestion. Adequate fibre intake also aids in satiety and weight management. Recent research suggests it may have cognitive benefits for over-60s, too. 3. Loaded with antioxidants Vitamin E is a 'potent antioxidant,' Holt says, 'and almonds are very rich in it'. In fact, a 30g portion of almonds contains approximately 7.5mg of vitamin E – almost double the recommended daily intake for adults. 'It can help to maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection,' Holt explains. Several studies have even linked higher vitamin E intake to lower rates of heart disease, Alzheimer's and cancer, although more thorough and large-scale research is needed to confirm these findings. 4. May help stabilise blood sugar As they're low in carbohydrates but high in healthy fats, protein and fibre, almonds are the perfect snack for people trying to manage their blood sugar levels. They're also rich in magnesium – a 30g serving contains around 80mg, which is roughly a quarter of the recommended daily allowance. Multiple studies have linked magnesium levels and blood sugar management, particularly in individuals with type 2 diabetes. A 2021 meta-analysis in Nutrients concluded that, in people with a high risk of diabetes, magnesium supplementation significantly improved their blood glucose levels. How many almonds should we really eat per day? 'In the UK we're eating on average only 6g of nuts a day. Yet even a single handful, around 30 grams, is well recognised to provide many health benefits,' says Dr Leeming. While some experts agree that a 30g serving of almonds is sufficient, other studies suggest that you'll actually reap the best benefits by eating double that amount. A 2022 analysis found that eating up to 60g of almonds per day reduced two different markers of inflammation in the body. Similarly, a 2021 report discovered that eating 56g of almonds daily for 12 weeks reduced markers of inflammation among a group of more than 200 participants. Now, this recent study purports 45 almonds as the magic number – that's more than 100g each day. So, what do our experts think? Luckily both Dr Leeming and Holt agree that a handful of almonds – around 30g a day – is sufficient. 'This amount is well-recognised to provide many health benefits, down to its fibre, vitamin E and healthy fats,' Dr Leeming says. How do they compare to almond butter? 'Both whole almonds and almond butter offer similar nutrients, as long as the almond butter doesn't have added sugars or oils,' Dr Leeming says. Whole almonds are slightly higher in fibre, Holt adds. As they take longer to chew, they may also be better for digestion and maintaining blood sugar levels. 'Your body's having to work harder to break down that food before absorbing it and that's why we see in this recent study that eating whole almonds slows post-meal glucose spikes. This can be really helpful for those with insulin resistance or type 2 diabetes.' Alternatively, almond butter may be better for people with a poor appetite or those looking to gain weight, Holt suggests, as it provides the healthy fats and protein in an easier, more digestible way. How about other popular nuts? 'Almonds are one of the highest-fibre nuts, which is great news for your gut,' Dr Leeming says. Peanuts are a close second with 2.6g fibre per 30g, and they are much richer in protein with 7.8g compared to almonds' 6.3g. 'They're more affordable too, which is an important consideration for some,' Holt adds. 'Walnuts are a better source of omega-3 fatty acids which support our brain and heart as well,' Holt says, 'whilst cashews are a bit lower in fibre but a really good source of iron.' This plays a crucial role in strengthening the immune system and promoting good sleep. They've all got their own unique nutritional profiles and benefits so Holt says it's best to 'add a variety of different nuts to your diet'. Are there any downsides to eating almonds? As a nut allergy sufferer herself, Holt highlights the life-threatening impact that almonds may have for some. 'Obviously we can't get the important vitamins and minerals from nuts,' she says, 'so similarly nutritious foods for those with a nut allergy include sunflower seeds, pumpkin seeds and chia seeds. Olive oil is a great source of vitamin E too, as are certain wholegrains.' She also points to the calorie content of almonds. 'A single portion is quite high at 200 calories and they're also very easy to overeat.' If you're trying to lose or maintain weight, she advises 'portioning out your serving of almonds and avoiding mindless grazing'. How to add almonds to your diet 'The simplest way is to eat a small handful of almonds each day as a snack. You can keep a jar of them on your desk or in your bag for when you need something to keep you going,' Dr Leeming says. She also recommends sprinkling them on your porridge or yogurt in the morning, adding them to a salad for extra crunch, or blending them into a smoothie. 'Almond flour is a great gluten-free alternative for baking, whilst it's so easy and beneficial to add a tablespoon of almond butter to your toast or a bowl of fruit,' Holt concludes. Healthy almond recipes
