Every day brings new research on all sorts of topics, including fitness and nutrition. While a single study isn’t definitive proof, it can guide us towards healthier choices and broader health perspectives. Ready for an in-depth look? Grab a drink and settle in as we explore 10 studies that might just change how you think about your health!
First up, probiotics seem to be the superheroes of the dietary world. A study published in Hypertension found that consistently consuming probiotics for at least eight weeks can moderately lower your blood pressure. The drop observed wasn’t huge (3.5mm Hg systolic and 2.38mm Hg diastolic), but it’s still significant enough to show what diet can do for your overall physiology. However, these benefits were not noted in probiotics with a colony-forming unit (CFU) count of less than 109. Researchers believe probiotics help regulate the hormone system tied to blood pressure, glucose, and insulin resistance.
Next, let’s talk exercise. If you think you don’t have time to work out, think again. The World Health Organization (WHO) recommends at least 75 minutes of vigorous exercise per week, but not everyone can fit that into their busy lives. A study in the Journal of the American College of Cardiology found that short bursts of exercise, like running for less than 60 minutes a week, can be as effective for heart health and reducing mortality risk as longer workouts. The key is consistency over the long term. So next time you think you don’t have time, a quick run might be just what you need.
Now, consider exercise for kids. Research in the International Journal of Environmental Research and Public Health showed that kids who exercised outdoors benefited more than those who stayed inside. In the study, 9-10-year-olds cycled for 15 minutes while either shown forest images or nothing. Those who saw forest images had significantly lower blood pressure afterward, highlighting how outdoor activity might offer unique benefits. Though more variables need testing, encouraging kids to play outside can be beneficial.
For a dose of motivation, recall your best workout moments. A study in the journal Memory asked college students to remember either positive or negative workout experiences. Those who recalled positive memories were more likely to exercise in the following week. So next time you’re feeling lazy, think back to a time when you felt great after a workout—it might just push you into action.
Wouldn’t it be great to burn calories while sitting at your computer? It’s possible if you like cooler temperatures. In Trends in Endocrinology and Metabolism, a study from Japan found that spending at least two hours a day at 62.6°F (17°C) for six weeks significantly decreased body fat. This happens because the body uses brown fat to generate heat without shivering, burning calories in the process. So, chilling out might literally help you shed some pounds.
Stress is a silent killer, but a healthy lifestyle can help mitigate its effects. A study in Molecular Psychiatry showed that exercise, a healthy diet, and proper sleep could counteract the cellular aging effects of stress. Research on over 230 post-menopausal women found that those following these three practices had significantly reduced cellular aging, despite having similar stress levels to those who didn’t follow a healthy lifestyle.
Food is medicine, and beans are a prime example. Published in the Canadian Medical Association Journal, one study demonstrated that eating one serving of beans daily can lower LDL cholesterol by 5%, consequently reducing cardiovascular disease risk by over 5%. So, adding beans, lentils, and chickpeas to your diet can pay off in heart health.
Cravings for “vice” foods like sweets and snacks can derail healthy eating, but you don’t have to eliminate these from your diet. A Vanderbilt University study suggests that keeping these foods in smaller portions can help you stick to a healthier diet. By reducing but not eliminating your favorite treats, you’re teaching yourself moderation, which can be more sustainable in the long run.
The mindset you bring to exercise matters, too. Research by the Cornell Food and Brand Lab found that viewing a workout as exercise rather than fun can lead you to eat more afterward. Participants in the study who thought they were exercising ate significantly more chocolate and calories following their walks than those who thought they were on a scenic walk. So, frame your workouts as enjoyable activities to help control post-exercise cravings.
Finally, complicated workout routines aren’t necessarily more effective than simple ones. Research in Applied Physiology, Nutrition, and Metabolism compared a simple high-intensity