Every day new research comes out about all kinds of topics, including fitness and nutrition. While one study alone isn’t definitive, it can guide us to healthier habits and new perspectives on health. Ready for a deep dive? Grab a drink and get comfortable as we explore 10 studies that might just change how you look at health!
First off, let’s talk about probiotics. These little microbes seem to be popping up in news studies all the time, and for good reason. One study found that regular consumption of probiotics can lower your blood pressure. The research, published in Hypertension, showed that people who consumed probiotics for at least 8 weeks had significantly lower blood pressure compared to those who didn’t. The drop was modest (3.5mm Hg systolic and 2.38mm Hg diastolic), but still impressive considering it’s just from diet changes. However, the benefits were only found in probiotics with a colony-forming unit (CFU) of more than 109. Researchers think probiotics help regulate the hormone system that controls blood pressure, glucose, and insulin resistance.
Now, about exercise: you don’t need hours a week to see benefits. WHO recommends at least 75 minutes of vigorous exercise per week, but many people find this hard to fit in. A study in the Journal of the American College of Cardiology found that short bouts of exercise, like running for less than 60 minutes a week, can be just as beneficial for heart health as longer workouts. Whether running 180 minutes or just 60 minutes a week, the key was consistency over years.
If you have kids, or are planning to, consider getting them active outside. The International Journal of Environmental Research and Public Health found that kids who exercise outside get more health benefits compared to those who stay indoors. They had a group of 9-10-year-olds cycle for 15 minutes, sometimes looking at forest pictures and other times with no visual stimuli. The kids who saw the forest images had significantly lower blood pressure, indicating that the environment can impact exercise benefits.
Struggling with workout motivation? Recall positive exercise memories. Research in the journal Memory showed that college students who remembered great workouts were more likely to exercise the following week. This simple trick can help you get moving even after you’ve skipped a few days.
Want to burn more calories without extra effort? Spend time in cooler temperatures. A study in Trends in Endocrinology and Metabolism found that people who spent 2 hours a day in 62.6 degrees F for 6 weeks had a decrease in body fat. This is because cooler temperatures activate brown fat, which burns calories to heat your body without shivering.
Stress can wreak havoc on your body, but a healthy lifestyle can counteract its effects. A study in Molecular Psychiatry found that exercise, a healthy diet, and proper sleep can reverse the cellular aging caused by stress. Women who followed these practices showed significantly reduced cellular aging compared to those who didn’t, despite having similar stress levels.
Next, let’s talk about how food can act as natural medicine. For example, beans can lower cholesterol and reduce the risk of cardiovascular disease. A study in the Canadian Medical Association Journal showed that eating one serving (¾ cup) of beans, lentils, or chickpeas daily can lower LDL cholesterol by 5%, which can significantly reduce the risk of heart disease.
Many people are advised to cut out their favorite foods to eat healthier, but a study from Vanderbilt University suggests a different approach. Instead of completely eliminating these “vice” foods, it’s better to reduce their portions while increasing the intake of healthy foods. This way, you still satisfy your cravings but gradually train your body to prefer healthier options.
Reframe how you think about exercise to avoid post-workout splurges. Research by Cornell Food and Brand Lab found that seeing exercise as fun rather than a chore can lead to eating less afterward. In their studies, participants who viewed a walk as a “scenic walk” consumed fewer sweets than those who thought of it as an “exercise walk.”
Finally, you don’t need a complicated workout routine to build strength. Research in Applied Physiology, Nutrition, and Metabolism showed that simple, high-intensity strength workouts can be as effective as more complex routines. The study found no significant difference in strength gains between simple and intricate workouts over 12 weeks.
Congratulations if you’ve made it through all these studies! They offer great insights that can help reshape your health perspectives and improve your exercise and nutrition habits. Using science to our advantage can make getting fit smarter and easier!
