Fitness

Busting 5 common wellness myths

Published

3 weeks ago

May 6, 2024

During one of my recent doom-scroll sessions on the ‘Gram, I came across a fitness influencer who sticks “yoga teacher & nutritionist” against her name, has 236,000 followers, and in one of her videos was claiming to teach us how to ‘naturally’ increase our height.

The first exercise to increase your height, according to the influencer, is three sets of hanging from a bar for 30 seconds. I have been a monkey all my life and hanging from a bar is something I started doing as a kid and, firmly in my 40s now, I still do it. Since forty years of hanging from a bar failed to do anything for my height, it got me thinking how much of such ‘fitfleuncer’ content is actually factual and scientific.

While I shall save the question of whether one should follow fitness, health, wellbeing, and nutrition advice from someone with vague credentials on a social media platform for another day, for now let’s explore how much water some popular health myths hold.

A spoon of ghee/butter in coffee is good for health:This is a topic of debate in the health and wellness world, says Shalini Garwin Bliss, executive dietician at Manipal Hospital in Gurugram. She notes that proponents of this argue that the healthy fats in ghee or butter can provide a slow-release source of energy and promote satiety. However, Chandni Haldurai, the head nutritionist at Cult Fit, warns against doing this, no matter how delicious it sounds.

“Coffee with ghee or butter may sound delicious, but it’s not always a good idea. Although these fats can give you a brief energy boost, their high-calorie content quickly adds up. This tendency may not be helpful for people seeking to control their cholesterol or weight,” says Haldurai. It’s crucial to remember that this extra fat contributes to increased calorie intake, potentially hindering weight management efforts, adds Bliss.

Apple cider vinegar is good, helps burn fat:This idea is big these days as not only influencers but gym trainers and coaches also support the idea of having daily doses of apple cider vinegar. While there are several potential health advantages of apple cider vinegar, including improved digestion and prevention of increases in blood sugar, it is not a miracle cure for weight gain, says Haldurai.

“There is no magic bullet for weight loss. Simply consuming apple cider vinegar daily is unlikely to lead to significant weight loss without complementary lifestyle changes like a balanced diet and exercise,” says Bliss.

A comprehensive strategy for weight management that incorporates nutrition, exercise, and lifestyle modifications is the only efficient way to achieve and maintain weight loss. Alas, it’s common to exaggerate claims of miracle weight loss without making the necessary efforts, say coaches and nutritionists.

Jaggery and demerara sugar are safe:Sugar is the top enemy of anyone even mildly invested in health. But many simply replace refined sugar in their diet with jaggery and demerara sugar. Next time you put that second spoon of jaggery or demerara sugar in your tea or coffee, you should remember that despite being less processed than refined sugar, both are still sugars and can have an impact on blood sugar levels.

“Due to their low processing and trace nutrients, they might be marginally preferable solutions, but people with prediabetes or diabetes shouldn’t choose them. Anyone ingesting these alternatives needs to practice moderation and keep an eye on their blood sugar levels,” warns Haldurai. Moderation is all sugar and sugar substitute intake is the key, warns Bliss.

Freshly squeezed and cold-pressed juices are healthy:It is indeed true that fruit juices that have been freshly squeezed or cold-pressed retain more nutrients than packaged juices. But all such juices have little to no fibre. Due to their high fibre content, which helps slow down the absorption of sugar, whole fruits provide the most advantages, says Haldurai. However, if you must have your fruits in liquid form, smoothies that are made with whole fruits, yoghurt, or vegetables are preferable, since they retain fibre and offer a more well-balanced vitamin profile.

Hanging leads to height gain:Saved the best for last. If only hanging from bars actually led to height gain, many of us would have been giants. There is no good evidence or study to support these claims, says Dr. (Prof.) Amite Pankaj Aggarwal, directorand head of the department for orthopaedics, Fortis Hospital, Shalimar Bagh in New Delhi.

“It’s amyth that certain exercises or stretching techniques, such as pull-ups and hanging from a rod, can make you grow taller,” says Aggarwal, dismissing the tall claim.

Height gain depends on a lot of factors, from one’s genetics to diet to muscle strength, explains Dr. Poonam Sidana, neonatologist and paediatrician, CK Birla Hospital, NewDelhi.“Those who go out and play sports such as basketball are more likely to grow stronger because they are actually running around and are able to use all their bigger muscles. So, it really is a combination of things and cannot be attributed to a single activity,” adds Sidana.

Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.

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Fitness

You’re Invited to Celebrate National Senior Health & Fitness Day

Published

7 hours ago

May 28, 2024

Press Room

You’re Invited to Celebrate National Senior Health & Fitness Day

In celebration of National Senior Health & Fitness Day, the Department of Senior Affairs and Blue Cross and Blue Shield of New Mexico will host a free health event for adults 50 and over on Wednesday, May 29, 2024, from 9 a.m. to 12 p.m. at North Domingo Baca Multigenerational Center.

National Senior Health & Fitness Day is an annual event that promotes the importance of regular exercise and connects older adults to resources that can improve their health. Over 100,000 older adults are expected to participate in local events taking place across the country, including here in Albuquerque.

“It’s important for everyone to stay active so that they can enjoy a healthy and vibrant lifestyle,” said Mayor Tim Keller. “Because we’re such a multigenerational community in Albuquerque, connecting our aging folks to health resources improves outcomes for whole families.”

“Regular exercise is important, not only for promoting health and happiness, but also for helping folks maintain their independence,” said Anna Sanchez, Director of Senior Affairs. “We brought this event to Albuquerque to inspire seniors to take charge of their health and hopefully make staying active more fun and accessible.”

Event goers are invited to participate in group exercise demonstrations including tai chi, yoga and dance. The event will also feature a mini-health fair, climbing wall, health screenings, and low-impact walking events.

“Exercise and physical activity are important for maintaining a healthy and active lifestyle,” said Latha Shankar, MD, Chief Medical Officer at Blue Cross and Blue Shield of New Mexico. “We’re proud to be partnering with the City of Albuquerque to support the health and wellness of older adults in our community.”

Admission is free and anyone age 50 or older is encouraged to attend. To learn more about ongoing activities offered by the Department of Senior Affairs Sports & Fitness Program, click here.

Fitness

Gainesville Health and Fitness: Shoulder stretches part 2

Published

14 hours ago

May 27, 2024

Press Room

Gainesville Health and Fitness: Shoulder stretches part 2

GAINESVILLE, Fla. (WCJB) – If you’re not partaking in the MURPH Monday, you can still get your workout on.

In this week’s Your Fitness, Adam from Gainesville Health and Fitness shows us more exercises for your shoulders.

RELATED: Gainesville Health and Fitness: Shoulder stretches

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Fitness

The pros and cons of exercising after 8pm

Published

21 hours ago

May 27, 2024

Press Room

“Insulin sensitivity is down to an interaction between the hormones. Cortisol and insulin are almost inverse; cortisol breaks down while insulin builds,” explains NHS GP and personal trainer Dr Amos Ogunkoya. “We know that cortisol levels are higher in the morning and cortisol tends to hold onto fat. That means exercising later might allow you to actually do a better workout – especially as most of us have time limitations in the morning but more time in the evening.”

We know exercise has stress-relieving properties and further studies link evening exercise to falling asleep faster and spending more time in deep sleep. So, knowing how good it is for me, could I, a sworn morning person – who frequently goes to sleep in full daylight and to the sound of young children playing outside – switch my routine around? Could I become a fitness owl?

Monday evening yoga class

Not wanting to throw myself into anything too brutal straight off the circadian bat, I opted for a Monday evening yoga class. To get there involved a short bike ride in the setting sun. Which was picturesque until an enormous brown rat ran across my path. That’s one problem with being out and about in the evening – so are the rodents.

Somehow, the slowness of yoga – all that breathing and stretching and listening to your body – can feel frustrating to me in the morning. But after a full day of work, childcare, unpaid domestic labour and the news, I relished the idea. As a beginner, I found my muscles shaking like a Polaroid picture after even just a few seconds of downward facing dog.

Verdict

Yoga’s seriously good for you. One 2016 study by the Rockefeller University in New York showed that participants doing yoga three times a week significantly improved bone mineral density in their spine, hips and thigh bones. The slow breathing has been shown to have a calming effect on our nervous system and reduce our stress levels too – both conducive to getting eight hours of sleep, which also happens to be linked to good heart health.

Tuesday evening run

With my metabolic processes in mind, I had an extremely early dinner on Tuesday with my son to be ready for a run after his bedtime. It felt completely bizarre, bordering on scandalous to be pulling on a pair of Lycra shorts at 8pm.

But, honestly, how else are parents to small children supposed to capitalise on all this evening insulin regulation? I may have provocatively suggested to my partner that “vigorous physical activity in the evening is widely acknowledged as a therapeutic strategy for improving cardiometabolic risk factors,” but I’m not sure it was quite the seductive line I’d hoped. So, I was stuck with running.

The problem with something as high adrenaline as a jog down the towpath, at night, is that by the time I got home a little over an hour later, sweaty and with my pupils dilated, I was in no fit state to fall asleep.

Verdict

Despite a hot shower and cup of chamomile tea, I lay in bed for at least an hour and a half, completely unable to switch off. Indeed, studies show that in order for evening exercise to improve sleep it needs to be moderate intensity, not vigorous and end at least an hour before bedtime. Lesson learned.

Slower exercise definitely seems more conducive to good sleep but I don’t want to give up my running. Thankfully, Dr Ogunkoya reassures me that doing something is always better than nothing – whatever the time. “The biggest contributor to diabetes, cardiovascular disease and cancer is a sedentary lifestyle,” says Dr Ogunkoya. “So, if you find cardiovascular exercise in the morning easy then go with that. And maybe do weights in the evening.”