Research-informed reading on physical health, mental wellness, nutrition and fitness – summarised from trusted health publications, with a link to every original source.
TopicsMental healthDiet and healthPrognosisFitness and exerciseBoost intelligence
This research matters because it explores a food-based intervention for COPD, a condition that limits mobility and raises cardiovascular risk. The key question is not whether beetroot juice is a cure, but whether a modest dietary change can support function in a measurable, practical way.
Holiday food claims can sound like simple wins, but the real value lies in understanding what the evidence shows, what it doesn’t, and how reformulated festive foods fit into a balanced diet without overstating their health effects.
Having endured discomfort on stationary bike seats, the author was initially hesitant to test the NordicTrack Commercial S221 Studio Cycle exercise bike. However, after incorporating the bike into a month-long cross-training regimen, alternating three days of strength training and three days of cycling, they not only experienced significant activation in quads, glutes, and calves but also achieved a personal record in squats. Furthermore, the discomfort initially associated with the bike seat decreased over time.
A 2017 study with over 100,000 participants found that short bursts of physical activity, even as little as one minute, significantly contribute to our health and longevity. Recent research in Nature Medicine and The Lancet highlighted that even short ‘lifestyle exercise’ durations reduced the risk of premature death by up to 40% and cardiovascular deaths by nearly 50%. The findings strengthen the idea that all movement, irrespective of its duration, benefits our health.
To increase longevity, six experts suggest behaviors to adopt in your 20s and 30s, including eating a balanced diet, regular exercise, sunscreen usage, and stress reduction. Following the Mediterranean diet, regular workouts around five pillars of fitness (strength, cardiovascular fitness, mobility, body composition, and emotional wellbeing), preventive heart health, skincare routine with sunscreen, retinoids, and AHAs, and an active lifestyle with brain-challenging activities are recommended. The sooner these habits begin, the better the health benefits.
Yoga can be a powerful tool for stress relief due to the dual focus on movement and breath, fostering a sense of calm and a connection with the body. Being present during a yoga flow helps to reduce mental distractions while controlled breathing aids in managing stress. Evidence indicates consistent yoga practice over eight weeks can effectively relieve stress and enhance cognitive performance, corroborating the intricate link between physical and mental health.
Nike Well Collective trainer Clarissa Karunaratne shares her experience as a recovering perfectionist and offers tips to overcome perfectionist tendencies. She recommends mindful movement practices including meditation, yoga, mantra creation, and walking. These practices foster self-acceptance, help quiet the mind, promote a healthier perspective towards self-criticism and offer an opportunity for self-exploration and personal growth.
Chinese Academy of Sciences researchers have discovered that arginine supplements boost the production of astaxanthin, a potent antioxidant, in the green algae Haematococcus pluvialis. Arginine was found to reduce the production of reactive oxygen species in high-light conditions, leading to better algal growth, astaxanthin levels, and lipid production by regulating certain genes related to carotenoids and lipids.
The nutricosmetics market is moving mainstream, fueled by consumers’ increasing embrace of nutrition for beauty and health. Industry insiders from companies including Rousselot and Gencor highlight preventative healthcare for skin, hair, and aging as key drivers. They note a need for technically-founded product development, innovative delivery formats, and a holistic view of health. Innovations focusing on gut health, immunity support, personalisation, sleep enhancement, and “snackable skin care” are emerging, supporting the shift towards “beauty from within”. The sector also sees technology and microbiome-focused products as future growth areas.
Researchers have unveiled potential health benefits of Wasabi, a horseradish native to Japan. Studies indicate its potential to influence gut microbiota in obesity cases, improve memory, and manage hypertension and cardiovascular health. Despite current findings being restricted to rat populations, if replicated in humans, Wasabi could be recommended as a dietary supplement, especially for those prone to hypertension.
Performance nutrition brand Dymatize has partnered with Dunkin’ to launch a glazed donut-flavored whey protein isolate named ISO100. Each 25 g serving comprises 120 calories and 1 g of sugar, promising ultra-fast absorbing protein for fitness enthusiasts. The flavor completes a range of cookie and confectionery-themed proteins aimed at enhancing sports performance.
The market has seen a surge in demand for ancient grains such as quinoa, amaranth, and others due to their fiber and blood sugar-regulating properties. Big Bold Health introduced Himalayan tartary buckwheat sprout powder in the US, which boasts high levels of immune-supporting phytonutrients. KosmodeHealth Singapore, in collaboration with Nestlé, is turning spent barley grains into noodles with blood sugar management properties. Additionally, ProV Foods launched pre-soaked nuts in India, eliminating the traditional overnight soaking process and offering immediate consumption.
A eight-week trial comparing vegan and omnivore diets in 22 pairs of identical twins found the vegan diet improved cardiovascular health and correlated to healthy aging. This was linked to higher fiber and lower saturated fat intake, leading to a reduction in LDL-cholesterol levels, insulin, and body weight. Despite contrary research highlighting the nutrient density of animal products, the study suggests those choosing a vegan diet can enhance their long-term health within two months, potentially even boosting longevity.