Latest news with #healthbenefits
CNET
15 hours ago
- General
- CNET
4 Apple Cider Vinegar Health Benefits You May Not Know About
Though it's been used throughout history as medicine and for food preservation, apple cider vinegar is having a moment on social media. In the last few years, ACV has been lauded for its supposed health benefits, but is pouring yourself an ACV drink actually all you need to give your body a boost? While apple cider vinegar does offer some potential health benefits, it isn't a miracle cure. To find out exactly what ACV has to offer and its potential side effects, we spoke with registered dietitians for the full story. Taste-Testing 6 Apple Cider Vinegar Drinks Taste-Testing 6 Apple Cider Vinegar Drinks Click to unmute Video Player is loading. Play Video Play Skip Backward Skip Forward Next playlist item Unmute Current Time 0:00 / Duration 1:32 Loaded : 25.71% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 1:32 Share Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset Done Close Modal Dialog End of dialog window. Close Modal Dialog This is a modal window. This modal can be closed by pressing the Escape key or activating the close button. Close Modal Dialog This is a modal window. This modal can be closed by pressing the Escape key or activating the close button. Taste-Testing 6 Apple Cider Vinegar Drinks What is apple cider vinegar? When you combine apples, sugar and yeast and allow it to ferment, it creates apple cider vinegar. Over several weeks, the yeast will digest the sugar to make alcohol. Once this happens, natural bacteria will turn the alcohol into acetic acid, which gives apple cider vinegar its pungent odor and taste. You have two options when you buy apple cider vinegar: filtered and pasteurized, or raw and unfiltered. The cloudy sediment that collects in the bottom of the bottle is "the mother," which is a combination of bacteria and yeast. Some speculate that the mother is what provides the health benefits, as it contains trace amounts of healthy bacteria and probiotics. Apple cider vinegar can be used in the kitchen, around the home and for your health as a: Cleaner Dandruff treatment Denture cleaner Deodorizer Dressing or vinaigrette Facial toner Fruit and vegetable wash Hair rinse Marinade Mouthwash Preservative Weed killer Anna Gragert/CNET 4 potential apple cider vinegar health benefits Although more research is needed, several small and medium-sized studies show the benefits of apple cider vinegar for some health issues and as a potential weight loss aid. 1. May help control blood sugar and diabetes Up to 95% of diabetics have type 2 diabetes, according to the Centers for Disease Control and Prevention. Type 2 diabetes occurs from insulin resistance, which is "when cells in the body don't respond properly to insulin, which leads to increased levels of sugar or glucose in the blood," according to Amelia Ti, a registered dietitian and diabetes educator in NYC. Even if you don't have diabetes, it's best to keep blood sugar levels in the normal range. Studies have shown that apple cider vinegar can improve insulin response and lower blood sugar levels after meals. Consuming apple cider vinegar before going to sleep has also been shown to reduce fasting blood sugar after waking. Make sure to talk with your doctor before consuming ACV if you have diabetes, especially if you're on medication because of potential side effects. "ACV alone will not lower blood sugar levels and should not be considered a substitute for diabetes medications," Ti said. 2. Kills harmful bacteria Those looking to preserve food naturally may want to consider using apple cider vinegar. It is a known pathogen killer, which includes microbes like staph and candida. Vinegar is a popular preservative in Korea because it can prevent E. coli and norovirus from growing in food. E. coli can cause food poisoning when consumed but the bactericidal effects of the acetic acid in apple cider vinegar can prevent it from occurring. 3. Could lead to weight loss Another benefit of apple cider vinegar that may be useful is its ability to help with weight loss. When taken before or during a meal, ACV has been shown to help with satiety (the feeling of fullness). In one study, participants ate approximately 200 to 275 fewer calories when apple cider vinegar was combined with a meal. In three months, participants taking one to two tablespoons of ACV per day saw up to 3.7 pounds in weight loss and a reduction in body fat. 4. Might improve cholesterol levels High cholesterol and triglyceride levels can increase your risk of heart disease. Incorporating up to an ounce of apple cider vinegar into your day, along with a lower-calorie diet, may reduce total cholesterol and triglycerides while also increasing HDL "good" cholesterol. Those with type 2 diabetes may also see positive results on their total cholesterol and triglyceride levels when adding a half ounce of ACV to their diet. Potential apple cider vinegar side effects Although there are benefits of apple cider vinegar use, there are also potential side effects to consider. The high acidity can strip tooth enamel, which won't come back once it's gone. If you drink it undiluted, it may cause damage to your esophagus or throat. Here are some other potential side effects of apple cider vinegar: Can cause esophageal (throat) burns or ulcers when consumed in excess Can cause hypokalemia (low potassium levels) Can cause nausea or vomiting Can interact with diuretics, insulin and other medications Can weaken tooth enamel Watering it down with water or juice not only makes ACV more palatable but it can also reduce the risk of damaging your throat and teeth. Combining one or two tablespoons with either may also cure an upset stomach. Marisa Moore, a registered dietitian nutritionist, also advises, "It's important to remember that no one food is a silver bullet. If you choose to incorporate apple cider vinegar, do so safely and with a focus on maintaining a balanced whole diet for your overall health and well-being." How much apple cider vinegar should you drink daily? Apple cider vinegar dosage depends on the reason you're using it. In general, Ti says, "I recommend 1 teaspoon to tablespoon ACV diluted in 6-8 ounces of warm water before meals." If you want to drink it, dilute it with water or your favorite juice or tea. You can also eat it by incorporating it in your favorite foods, especially dressings, vinaigrettes and even when making your own mayonnaise. There are also premade apple cider vinegar drinks, which may make ACV more pleasant to taste. You can find these drinks from brands such as Bragg, Poppi, Remedy and Sidekick Sodas. Local health stores and even grocery stores may carry these, so keep an eye out if you're interested in apple cider vinegar drinks. You can also add a cup or two to a bath for skin issues. Mixing a tablespoon of ACV with a cup of water, and then soaking gauze or cotton in the solution can make a wet wrap. To use apple cider vinegar as a hair rinse, combine up to two tablespoons with a cup of water, then pour over the hair after shampooing. Wait five minutes, then rinse. It can be drying, so use it sparingly. ACV can also irritate the scalp, so a weaker dilution may be better. Annick Vanderschelden/Moment/Getty Images The bottom line Some studies have found the benefits of apple cider vinegar but we need more research to definitively prove how beneficial it is. It may help with weight loss, controlling type 2 diabetes, blood sugar and cholesterol and it can also prevent harmful bacteria growth on foods. Drinking undiluted apple cider vinegar can cause tooth enamel erosion or throat damage. Mixing ACV with water or juice before consuming it can prevent damage to the teeth and throat. As with any natural remedy, speak with your doctor before trying apple cider vinegar and do a skin test before using it on your skin. "Remember that the advantages of adopting an overall healthy lifestyle (e.g. nutritious and balanced diet, adequate hydration, regular physical activity/movement, good sleep, stress management, etc.) are far greater than those of any single food, drink, or supplement," Ti said. "There is no quick fix and ACV is definitely not a miracle solution."
Yahoo
15 hours ago
- Health
- Yahoo
Walking This Many Steps Per Day Can Cut Your Risk Of Early Death
You don't necessarily need to get 10,000 steps each day to see health benefits, according to research published in the European Journal of Preventive Cardiology. The meta-analysis, which analyzed data from 17 studies and 226,889 people, underscores the importance of walking any amount — even if it seems small. The authors found that walking 3,967 steps or more each day reduced the risk of death from any cause. Walking 2,337 or more steps each day lowered the risk of death from cardiovascular disease, which includes both heart disease and stroke. Researchers also discovered that walking 1,000 more steps each day saw a 15% lower risk of all-cause mortality and that increasing walks by 500 steps each day brought a 7% lower risk of death from cardiovascular disease. All of this is a welcome piece of news as most people struggle to hit that 10,000-step goal. 'The problem has been that the recommended 10,000 steps per day and the definition of physical inactivity of less than 5,000 steps per day has been really difficult for most patients to achieve ... it almost leads to a sense of fatalism that many members of the public feel that they can't reach these recommendations,' said Dr. Keith Ferdinand, the chair of preventative cardiology at Tulane University School of Medicine in New Orleans. The research 'does not mean that the 10,000 steps per day recommendation is wrong, it just gives the public some confidence that moderate activity is better than none,' said Ferdinand, who was not affiliated with the study. In fact, the more you walk, the better your well-being. The research found that people who walked more steps had the lowest risk of premature mortality. Specifically, those who walked 20,000 steps or more each day. 'If you can't achieve 10,000 steps per day, don't despair. Some activity is better than none. But then, on the other hand, if you can safely achieve those 10,000 steps per day, you may even have greater benefit in terms of mortality,' Ferdinand added. 'The American Heart Association suggests 150 minutes of moderate activity, and it's not just getting those 10,000 steps. It could be things that we often don't think of as exercise,' Ferdinand said. This includes moderate housekeeping, gardening, walking with your kids and walking your dog, he said. 'It doesn't have to be a purposeful going to a gym or purposeful walking program, but being physically active for that 150 minutes ... appears to be healthy,' Ferdinand explained. But if you do want to go for a walk, he said consider going with a buddy for safety's sake and be sure to be mindful of the weather — it has been a hot summer throughout much of the country, which can be dangerous for walkers. You can try talking a walk inside of a shopping mall or around an unused basketball court at you local community center, he said. You can also consider walking up and down the stairs in your house, creating a loop to walk inside your home or visiting a grocery store for a stroll. Ferdinand said that after reading the study, his focus is on motivating people 60 and older to get out for a walk since one of the steepest benefits was seen when study participants got in 6,000 to 10,000 steps per day. Whatever you decide to do, it's clear that movement of any sort is valuable. 'More is better, but some is better than none,' Ferdinand noted. Though a lower-than-expected daily step count resulted in a benefit in terms of cardiovascular health and overall mortality risks, this does not mean you should cut yourself off once you hit that lower number. 'We want to make sure the lay public who gets this information from this meta-analysis doesn't get the unintended consequence of 'Well, I can just do 2,000 steps or 4,000 steps and call it a day.' If you can do more safely and in an environment which has some degree of comfort, then that is even better,' Ferdinand said. Looking for the best walking shoes? These comfy shoes keep older folks in mind with features like orthopedic support, roomy toe boxes and Velcro straps, and they're recommended by podiatrists. HuffPost may receive a share from purchases made via links on this page. Every item is independently selected by the HuffPost Shopping team. Prices and availability are subject to change. The experts consulted for this story do not necessarily endorse the products below unless otherwise noted. Amazon Perkins recommended this Adidas option, which is made from recycled plastics and has supportive interior padding and great grip on the sole. It comes in men's sizes 4-17 and in multiple colors, including black, orange, black/purple, gray/mint and white. It has a sock-like fit and a "boosting" feature, a super responsive midsole that makes it easier to take steps. Promising review: "Extraordinarily comfortable shoe. I have flat feet, getting older with hip creaks here and there. My legs and joints feel great when wearing these shoes. Ultraboost is impressive stuff." — Amazon customer $49+ at Amazon Amazon This Dr. Comfort shoe checked off multiple boxes on Perkins' list of things to look for when buying a shoe for older adults, including its spacious toe box, lightweight design and Velcro strap. "The most common complaint I hear from my senior patients is that a shoe is too heavy for them to wear comfortably. Any no-tie, slip-on or Velcro design that allows easy on and easy off is also great for seniors who have a hard time bending over," she said. The adjustable strap closure allows you to get a more customized fit. The design also has a protective toe box that can help prevent pain from toe stubbing. It comes in white and pink and in women's sizes 4-12 with wide and extra-wide review: "I have problems with width in shoes. This fits better than expected. Comfortable in toe box and I even have a skip in my step thanks to the heel shock absorbing the bounce. Easy to put on with the velcro strap as the sole support to hold the shoe in place. Do not skip owning these shoes!" — snoopymaven $119.90 at Amazon Vionic Stamped with the American Podiatric Medical Association Seal of Acceptance, this Vionic shoe is another recommendation from Perkins. It's breathable, has a podiatrist-designed footbed, cushioned outsole and a rubber outsole built for steady traction. It comes in several color options and is available in women's sizes 5-12 and men's sizes 7-14. Promising review: "I received Vionic sneakers for Christmas. I wear a wide with in shoes and was skeptical that the shoes would fit well. I wore them for one day and noticed a marked decrease in my hip pain. I am thrilled with these shoes." — jrg Women's: $109.95 at Vionic Men's: $109.95 at Vionic Amazon Available in multiple colors, including blue, pink, maroon, gray and black, this walking shoe has a cushioned footbed and orthotic insole designed to help those with various foot conditions such as plantar fasciitis. It also has a roomy toe box for added comfort and bunion and hammertoe relief. "The slip-on design makes it perfect for seniors who have a hard time bending over to tie a shoe or for those with arthritis in the hands who find difficulty with tying laces," Perkins comes in women's sizes 5-12, with narrow, wide and extra-wide and extra-extra-wide review: "I bought these walking shoes for my sister's birthday. She just turned 69 years old last week and she called me today to say that she thought these shoes were the best shoes she had ever put on. She has bad feet and see's a podiatrist on a regular schedule. She said she can wear them all day and not feel any foot pain." — Tony A. $132.95 at Amazon Zappos Dr. Mireille Blanchette, a board-certified podiatrist based in New Jersey, recommended this lace-up Skechers sneaker because of its comfort and the fact that it's machine washable to help prevent bacteria buildup. "Elders can sometimes develop foot fungus because they might not always be able to clean well between the toes and that can create a great environment for fungus," she shoe is designed with a pull tab on the back to make it easier to put on and take off and is lined in breathable fabric to promote air circulation. It comes in multiple colors and in women's sizes 5-12 and men's sizes 7-15, both with wide options available. Promising review: "Bought these shoes for my mom. She needed something with good support that was energizing and helped with footing and movement. These shoes did the job. Her footing, posture and movement have improved tremendously. I bought them for her because I own a pair and have excellent wear with them." — Mom Women's: $49.87+ at Zappos Men's: $59.96+ at Zappos Amazon Blanchette also recommended this Velcro strap Orthofeet shoe, which comes with an adjustable arch booster you can add to increase arch support and several layers of supreme cushioning for maximum comfort. The shoe is also made of a stretchy knit fabric that's made to conform to your foot shape for a more personalized fit. It comes in black and gray and in women's sizes 5-12, with wide, extra-wide and extra-extra-wide options available. Promising review: "This shoe was purchased with my 90 yr old Mother in mind. She wanted something light weight , but sturdy & supportive, easy to put on, equally so to take off. She just didn't want a pair of typical clunky tennis shoes. These have met her every expectation!" — GlitzyGiGi $124.95 at Amazon Zappos For a shoe that offers stability and supportive cushioning, look no further than this New Balance shoe recommended by Dr. Gary Evans, a podiatrist based in New York City. It has a breathable lining, durable rubber outsole and a footbed that provides proper cushioning and arch support. It comes in black, gray and navy and in women's sizes 5-13 and men's sizes 7-16. Promising review: "This is my 8th pair of 990's! Wife and I are "exercise walkers". We are now older and are x-triathletes. Aerobic paced walking of 3-7 miles per day is what we enjoy. My 990's are fantastic for preventing injuries and providing a comfortable walk." — No N Women's: $184.95 at Zappos Men's: $184.95 at Zappos Zappos This lace-up shoe is made of breathable mesh and has a removable Skechers Arch Fit insole. It comes recommended by Evans and even has a podiatrist-designed shape to give you the most comfortable fit for all-day wear. The Skechers Glide-Step feature helps to give you a natural momentum as you take each step. It comes in multiple colors and in women's sizes 5.5-11 and men's sizes review: "Absolutely the most comfortable shoes I've ever worn. I have diabetic neuropathy, and finding a comfortable shoe has been a ongoing quest. Sketchers has always been the most comfortable, but these "Glide Step" shoes are more comfortable than my bedroom slippers. What more can I say." — Anonymous Women's: $89.95+ at Amazon Men's: $44.94 at Zappos Amazon This classic, minimalist walking shoe recommended by Evans has all the features your feet need to stay comfy throughout the day, including a lightweight insole, rubber soles for good grip and a full-grain leather upper. It comes in white and black and in women's sizes 5-12 and men's sizes 7-14, both with wide options available. Promising review: "I love these shoes. The support for the foot and ankle is extraordinary. My legs don't feel fatigued when I wear these shoes. My back and hips don't hurt either. I have rheumatoid arthritis, a repaired tendon in my knee and a small tear in an ankle (I know right...) but these shoes make me feel well supported when walking and comfortable. I highly recommend." — Aunie Women's: $75.25+ at Amazon Men's: $69.95+ at Amazon How Much You Need To Walk Every Day To Cut Your Risk Of Heart Disease New Study Reveals These 8 Habits Can Add 20-Plus Years To Your Life You're Probably Working Out Harder Than You Need To Be
News.com.au
2 days ago
- Health
- News.com.au
Fact or fad: Ice baths are on the rise, but do they really work?
Cold therapy was once reserved for elite athletes and biohacking enthusiasts. Inspired by the Finnish tradition of alternating between a sauna and a plunge into icy water, this invigorating ritual is now spreading far beyond Scandinavian borders and across the globe. In Australia, ice baths are appearing in gyms, wellness studios, and even suburban backyards, from Bondi to Byron Bay, as people embrace the trend. Neil O'Sullivan, the CEO and Co-Founder of NIMBUS CO, a network of infra-red sauna and cold plunge studios, says that this surge is no accident. 'We live in an age where stress, burnout and overstimulation are at an all time high,' Mr O'Sullivan tells 'People are looking for simple, natural tools to feel better and support their physical and mental health.' Cold therapy rituals offer a quick way to help us reset, he says, whether it's via a full-body plunge, a cold shower, or simply splashing icy water on your face in the morning. What does it involve, and what are the potential benefits? Cold therapy, or cold exposure, involves deliberately exposing your body, or parts of it, to cold temperatures. The benefits, according to O'Sullivan, are seriously impressive, and a growing body of research backs this up. According to the Cleveland Clinic, cold therapy may improve circulation and even assist with sleep. Multiple studies have shown that cold water immersion can also promote basic post-sport recovery, making it a popular choice for athletes and daily exercisers. Beyond physical benefits, cold therapy has also been linked to improved focus and a reduction in inflammation throughout the body. However, what often surprises ice bath regulars the most is the effect they can have on people's moods. 'It can build emotional resilience by activating the parasympathetic nervous system – essentially helping the body shift from fight-or-flight into rest-and-repair mode,' Mr Mr O'Sullivan explains. Studies have also shown that cold water immersion can trigger the release of endorphins and noradrenaline, which are associated with improved mood, focus and reduced stress. Potential risks While the benefits of ice baths are compelling, experts caution that ice baths are not without their risks. Medical literature and leading health organisations warn of several potential dangers, especially for those with underlying health conditions. Sudden immersion in icy water can trigger what's known as a 'cold shock' response, causing rapid breathing, a spike in heart rate and blood pressure, and even dizziness or fainting. Prolonged exposure can also lead to hypothermia, which affects both physical and cognitive function and, in severe cases, can be life-threatening. The cardiovascular system may also be impacted, as cold water can make the heart work harder, which can be an issue for anyone with heart disease, high blood pressure, or a history of stroke. Experts suggest that anyone considering ice baths should consult a healthcare professional first. Ice baths for women As with many biohacking practices, there is a ' gender research gap ', and the same applies to cold exposure. Much of the scientific research regarding cold and heat exposure focuses on male biology, which means our understanding of its benefits and side effects for women remains somewhat limited. However, emerging research suggests that women may experience cold therapy differently from men due to hormonal fluctuations, thermoregulation, and body composition. In simple terms, our bodies regulate heat differently depending on gender. Shifts during the menstrual cycle or perimenopause can influence how the nervous and cardiovascular systems respond to stressors like cold immersion. Some studies have shown that the physiological responses, such as changes in heart rate variability or resting heart rate, may be less pronounced in women compared to men. It also takes longer for women to return heat to vital organs compared to men. However, that doesn't mean cold therapy isn't effective for women, and the effects have been observed across genders. 'There is no 'one size fits all' protocol, especially for women,' Mr O'Sullivan notes. 'Where you are in your life stage, or specific times in your cycle can largely impact how and when, or if, you should ice bath. It also means that temperature carries further importance. Women don't need their ice bath to be as cold as men do'. How to try cold therapy If you're keen to try cold therapy, you'll be pleased to know that you don't need an expensive set up or extreme temperatures to see results. 'Anything below 15°C can be effective. A cold shower, a dip in the ocean, or even standing outside in the cold with few layers on (depending on where you are in the world, of course) can unlock the same effects as a dedicated ice bath,' Mr O'Sullivan says. If you are looking to ease into cold therapy, he recommends Wim Hof's 30-day cold shower challenge. The Wim Hof 30-day cold shower challenge Option 1: Cold shower progression Week 1: Finish your usual hot shower with 30 seconds of cold water Week 2: Extend the cold part to 45 seconds Week 3: Extend to 60 seconds Week 4: Try doing the entire shower cold If you're feeling brave, a DIY ice bath can be easy and effective, too. Option 2: DIY ice bath at home Prepare the set up: Fill a bath or large tub with cold water and ice – aim for 10–15°C. For beginners, three bags of ice from a service station should be plenty. Prepare yourself: Take three deep breaths to calm your nervous system before stepping in. On the third exhale, start entering the water. Get in: Ease into the bath. Stay for at least three minutes: That's the average time it takes for the nervous system to switch from a stress state (sympathetic) to a recovery state (parasympathetic). If you can't make three minutes on your first go, no stress – 30 seconds is still a win. Ice bath tips Breathe slowly throughout: The first 30 seconds are the hardest, Mr O'Sullivan says. That's when your system is panicking. Deep, steady breaths help regulate this response. Crossing your arms? That's normal: It's called the 'dive reflex' – your brain thinks you're underwater and your body enters survival mode. Want to make it harder? Stretch your arms out or move them – it breaks your body's thermal barrier and lets more cold in. Clothing makes a difference: Bulky boardshorts can dull the cold. Budgie smugglers or nude? Much more intense. Progress happens quickly: Most people who think they can't last three minutes usually end up surprising themselves. Shivering is normal (with limits): It's your body producing heat via brown fat activation – a positive metabolic response. But if the shivers linger, that's your cue to get out. Don't jump into a hot shower right after: Let your body reheat itself. That's part of the process. Hot showers right after can cause skin burning or rob your body of the chance to restore balance naturally. Want to warm up? Try light movements – air squats or arm swings. Feeling off afterwards? That happens too: If you feel light-headed or tired, rest. Get into a blanket, have a hot tea or snack, and let your body recalibrate. Contrast therapy Contrast therapy involves pairing an infra-red sauna with cold immersion, which has been shown to boost circulation, strengthen the cardiovascular system, and help recovery. This occurs through the processes of vasoconstriction (blood vessels narrowing) and vasodilation (blood vessels expanding) simultaneously. 'We usually recommend 20–30 minutes in the infra-red sauna followed by one to three minutes in the ice bath,' Mr O'Sullivan says. What's the recommended weekly protocol? Longitudinal studies emerging from Finland and Scandinavia suggest various weekly protocols to maximise benefits of cold exposure. Dr Susanna Søberg, a scientist who specialises in metabolism, temperature exposure, and longevity, claims that seeing results doesn't require hours of extreme therapy. Based on her 2021 study, she suggests only 11 minutes of cold exposure weekly, divided into brief sessions, along with roughly 57 minutes of sauna use in 10 to 15 minute intervals. This simple routine has been associated with benefits such as reduced blood sugar levels and improved cardiovascular health. In other landmark studies conducted by Dr Jari Laukkanen, participants were followed for up to 20-30 years. The research found that frequent sauna use (four to seven times per week, 15–20 minutes per session at 80–100°C) is linked to a significantly lower risk of cardiovascular disease, all-cause mortality, dementia, and Alzheimer's disease. What's next for cold therapy? Looking ahead, Mr O'Sullivan predicts that cold therapy will become a staple for stress management, sleep hygiene, and even beauty routines. 'It's not new – many cultures around the world have used it for centuries. But what we will see is its ubiquity among the average person and also how dynamic it can be in terms of use cases,' he says. 'We're also seeing increased interest in pairing cold with breathwork and mindfulness, not just for performance but for emotional regulation and resilience. The perfect tool to fit stress management into personal or professional life.'
Vogue
3 days ago
- Health
- Vogue
Does Mushroom Coffee Have Any Benefits? Experts Weigh In
Mushroom coffee is pretty much everywhere by now—from the beverage aisle of the grocery store to your favorite healthy cafe. Its recent popularity has led to a global market for mushroom coffee that's projected to reach $1.8 billion by 2031. It's safe to say that the mushroom coffee phenomenon is real—but are there any real benefits to actually drinking fungi-infused beverages? Here, experts weigh in on the benefits of mushroom coffee. What is mushroom coffee? Mushroom coffee is made with medicinal mushrooms like lion's mane, reishi, chaga, shiitake, or maitake—all of which have been used for millennia for their various supposed health properties. 'Mushroom coffee is made by combining coffee with dried mushroom powders to offer the ancient benefits of these mushrooms in a convenient format with a flavor that's practically imperceptible—although some describe it as slightly earthy or nutty,' says nutritionist Marta Marcè. 'It promises everything from greater concentration to a strengthened immune system.' The benefits of mushroom coffee Among the benefits attributed to this concoction are better mental and physical performance, a stronger immune system, an improved sense of calm, and a boosted metabolism—depending on the types of mushrooms in the coffee, of course. Sounds great, but there isn't yet a ton of evidence to back up all the claims. 'The idea behind mushroom coffee is simple: to harness the health benefits of medicinal mushrooms in a convenient and (hopefully) tasty coffee drink,' writes Lindsay Warner of Harvard Health. 'There is very little research on medicinal mushrooms involving humans. Therefore, while test tube or animal studies show some compelling health benefits, the same may not apply to people.' Is mushroom coffee worth a try? The big question is whether the active ingredients in the medicinal mushroom powders can be properly absorbed by the body. 'If the powder is simply dried and ground mushroom (not extracted), absorption is very limited,' says Marcè. 'The rigid cell wall of mushrooms—known as the chitin—may hinder the release of the active compounds during digestion and, in that case, the body hardly accesses the attributed immunological or cognitive benefits. Moreover, many brands do not specify whether they have used the fruiting body of the mushroom (the visible part) rich in active principles, or the mycelium (root system), which is usually much less potent,' she says. Another important consideration? 'Most mushroom coffees on the market include between 250 mg and 500 mg of extract per cup, an amount well below the doses used in scientific studies that have observed real benefits,' Marcè points out. Should you drink mushroom coffee? It is undeniable that mushrooms have many proven health benefits. However, both Warner and Marcè point out that there hasn't been any research done on the benefits of mushroom coffee specifically—so, there is no guarantee that the medicinal properties of mushrooms are preserved when processed and mixed with coffee. There just isn't any demonstrable proof of the clear benefits.
BBC News
3 days ago
- Health
- BBC News
Why climbing the stairs can be good for your body and brain
While it is tempting to take the lift or escalator rather than use the stairs, even scaling just a few flights a day could give your health and mind a boost. As expeditions go, it was a gruelling one. In just under 23 hours on 3 September 2021, Sean Greasley climbed and descended 8,849 m (29,032ft) – a distance that would have taken him to the top of the highest mountain on Earth. By the end, he was dripping in sweat and could barely walk. And he did it all in the relative comfort of his own home. Greasley holds the world record for the fastest time to ascend and descend the same height as Mount Everest on stairs, achieving it in 22 hours, 57 minutes and two seconds. While Greasley achieved this on the staircase at his home in Las Vegas, there are others who take stair climbing to other extremes. Tower running, for example, involves racing up enormous flights of stairs inside iconic buildings and skyscrapers. There is even a Tower Running Association and an official tower running global ranking for the elite athletes dedicated to this unusual sport. Most of us are unlikely to achieve such giddy heights, yet even climbing a few flights of stairs in our daily lives might be something to aspire to. According to research, climbing stairs can have surprising benefits for both your physical health and your brain without needing to hurtle up two steps at a time or break records. Climbing stairs has been found to improve balance and reduce the risk of falling for older people and improve their lower body strength. Other studies also find that climbing a couple of flights of stairs can positively affect our cognitive abilities such as problem-solving, memory, and potentially creative thinking. As a "low impact" form of exercise, even short bursts of stair climbing can help improve cardiorespiratory fitness and reduce the risk of cardiovascular disease. The improvements in aerobic fitness from climbing stairs at home can even be equivalent to those gained using stair machines at the gym. It's this everyday simplicity that is stair-climbing's greatest strength. Stairs are everywhere – we encounter them at home, at work and in public. Choosing to take the stairs instead of hopping on an escalator or riding in a lift provides us with an incidental form of exercise that can have an outsized impact on our health. "It's an exercise that nearly everybody can perform because they have access, and they do it on the daily basis," says Alexis Marcotte-Chenard, a postdoctoral research fellow in heart, lung and vascular health at the University of British Columbia in Kelowna, Canada. Marcotte-Chenard has been researching how to use exercise and nutrition to reduce the risk of cardiovascular disease, including the effects of "exercise snacks" – brief, spaced-out periods of vigorous activity lasting one minute or less that are performed throughout the day. Stair climbing, he says, is a promising exercise snack as it can be easily adjusted in difficulty by varying pace and requires no complex equipment or cost. "When you do exercise snacks, you don't need any fancy equipment, you can just use your own body, you can use stairs," says Marcotte-Chenard. "And if you're doing physical activity throughout the day, you don't have to dedicate an hour for your workout." Research into exercise snacks, also nicknamed "snacktivity," or "VILPA" (vigorous intermittent lifestyle physical activity), is on the rise as researchers search for the best exercise solution to combat sedentary habits and physical inactivity which currently puts approximately 1.8 billion adults worldwide at risk of disease. But what makes stairs such an effective physical workout? First, climbing stairs is an easy way to elevate your heart rate – an important part of getting physiological benefits. But there are unique benefits of stair-climbing compared to other forms of exercise. "It increases your heart rate and your oxygen consumption more than if you do fast walking just because it's harder to go against gravity," says Marcotte-Chenard, "And then, if you talk about the muscle, it's mostly the lower body, and we know that lower body strength is a good indicator of overall health and longevity." Climbing stairs can increase thigh muscle size and strength, and also requires use of the abdominal muscles for stabilisation going upwards. You may not even have to sprint up the staircase to get the benefits. Whilst taking two steps at a time can be more difficult, requiring greater work by the muscles around your ankle and knee, the research is split about whether you actually burn more calories going up one step at a time. And there is another reason to choose the staircase over the stair machine at the gym – going downstairs. The muscles at the front of your thighs contract in two different ways: when walking upstairs they will shorten, known as concentric contraction, and when walking downstairs they lengthen, known as eccentric contraction. Although concentric contractions require more oxygen, burn more calories during the exercise itself and are considered more difficult, repeating eccentric contractions is more likely to result in bigger and stronger muscle growth. This is because eccentric contractions cause greater muscle damage during exercise and so more calories are burnt long-term during repair and recovery. The benefits don't end with muscular thighs either. Researchers have found that stair-climbing results in surprising improvements in cognitive ability. More like this: Andreas Stenling is an associate professor psychology at Umeå University, Sweden, who primarily researches the longer-term relationships between physical activity and health. He and his colleagues studied the immediate effects of stair-climbing on different cognitive abilities in young adults. "Inhibition and switching were the two main cognitive functions we focused on here," says Stenling, "Cognitive switching, sometimes called mental flexibility, is how easy we're able to switch between cognitive tasks," he says. "So, going from one task to the other without having to reset your cognition, so to speak. Inhibition is about blocking out irrelevant information while you're engaged in the task." Stenling explains that we know that these cognitive functions are important for learning, cognitive word tasks, abstract thinking, and being able to keep your thoughts on one thing. Stenling and colleagues found that their stair-climbing exercise significantly improved participants' "switching" abilities, which is also considered the most difficult of the cognitive tasks tested for. They also tested for changes in mood, finding that participants felt happier and more energetic after stair-climbing. Another study published by researchers at the Yamaguchi University Graduate School of Medicine in Japan also found that people who climbed two flights of stairs displayed more focused problem solving than those who took the elevator. Intriguingly, there weren't any improvements in problem solving when they climbed five or eight flights of stairs, suggesting the effect is not dependent upon the number of stairs. Another study by the same group also found that walking downstairs led to an increase in creative thinking, generating 61% more original ideas than those who travelled using a lift. So if you are looking for a burst of inspiration on a problem you are trying to solve, a quick jaunt up to the next floor and back may be all you need. There is much interest in the mechanisms which link exercise to cognitive benefits, but little conclusive research. Stenling suggests, however, that the improvements could be linked to the cardiovascular system and the increase in blood flow to the brain, as well as growth hormones such as Brain-Derived Neurotrophic Factor (BDNF), which seem to be impacted quickly by exercise in general. Researchers including Stenling are also keen to explore whether there may be any delayed effects from stair climbing. Most studies focus on the cognitive effects immediately after climbing some stairs. One recent study found, however, that there were some improvements in memory from stair-climbing that carry over to the next day when paired with good sleep quality. But while the concept of taking 10,000 steps a day is ingrained in the public mind as the benchmark for daily exercise, is there a similar target we should be aiming for when it comes to stairs? Before we answer that, it is perhaps worth noting that the 10,000 step count number doesn't have a terribly strong basis in scientific research itself and some studies suggest the benefits tend to plateau after around 7,500 steps. The better known figure actually originates from an advertising campaign coinciding with the 1964 Tokyo Olympics, which took off because the number 10,000 in Japanese (万) resembles a person walking. The research is similarly sparse when it comes to putting a target on stair climbing. But the studies that do exist suggest that climbing more than five flights of stairs daily (equivalent to 50 steps) is associated with a lower risk of atherosclerotic cardiovascular disease (ASCVD), which is the build-up of plaque in the arteries. Marcotte-Chenard and his colleagues are optimistic that exercise snacks, specifically stair-climbing, could provide a good solution to breaking sedimentary habits at work. In a study assessing the psychological responses of office employees undertaking stair-climbing in the workplace, Marcotte-Chenard and colleagues found that 71% of employees preferred several small exercise snacks, climbing 60 steps in three different sessions, over one intense HIIT (high intensity interval training) session of climbing 60 steps three times in one session. "For them [the participants], it's easier to just go one time up and down the stairs and go back to sitting," says Marcotte-Chenard. "And because you spread it out throughout the day, it seems that people enjoy it a little bit more than if they do it in one single session." The researchers' study is unique for being conducted outside the laboratory, which could suggest that the research is more applicable to the real world. Not all research agrees that home stair-climbing is the answer, with some suggesting it is insufficient physical activity to lower the risk of CVD mortality and premature death. Additionally, sufferers of knee osteoarthritis can find stairs to be a painful ordeal. And observational studies even find that some demographics, such as females and overweight individuals, are less likely to take the stairs where there is an alternative. But for those able to tackle a staircase, choosing it over a lift or elevator could be a great way of getting some incidental exercise that will benefit both your body and mind. See you at the top. -- For trusted insights into better health and wellbeing rooted in science, sign up to the Health Fix newsletter, while The Essential List delivers a handpicked selection of features and insights. For more science, technology, environment and health stories from the BBC, follow us on Facebook, X and Instagram.
