Dean Ornish, MD, is renowned for putting former president Bill Clinton on a heart-healthy diet. As a growing body of scientific evidence emphasizes the importance of a healthy diet, Ornish continues to advocate for a plant-based lifestyle that not only sheds pounds but also promises surprising benefits for various aspects of life, including a natural alternative to Viagra.

Clintons journey to a healthier life began with Ornishs plant-based programnow reimbursed by Medicare when accessed virtually. The regimen is not just about cutting calories but centers around a low-fat, low-sugar diet that excludes most animal foods and fatty fruits such as olives, avocados, and coconut.

Nuts and seeds are included in moderation, along with a comprehensive approach that involves exercise, stress management, and social support. It encapsulates Ornishs mantra: Eat well, move more, stress less, love more.

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Contrary to the notion that a health-focused diet might be a joyless experience, Ornish insists that the benefits extend beyond physical well-being. Your brain is getting more blood, so your cognitive function improves. Your skin is getting more blood, so you look younger, Ornish told AARP.

Your heart gets more blood flow so you can often reverse heart disease. Your sex organs are getting more blood in a way that works like Viagra, he added.

In addition to these health benefits, Ornish and his wife, Anne Ornish, the founder of Ornish Lifestyle Medicine, emphasize the importance of savoring every moment, especially during meals. Anne encourages what she calls full-sensory meditations, advocating for mindful eating to enhance the overall enjoyment of food. According to her, slowing down and fully experiencing each bite can be more pleasurable than mindlessly consuming large quantities.

When we give our full attention to what were eating, we enjoy it much more fully, Anne says. After the first of couple bites, most of us go into autopilot. When we slow down and recruit our senses, one by one, we can spend several minutes savoring a high-quality piece of dark chocolate and get far more from it than mindlessly consuming a whole chocolate bar.

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Because of these benefits, the Ornishs are committed to a plant-based lifestyle. They incorporate more affordable frozen fruits, making it a year-round option. Dairy alternatives like almond and soy milk take precedence, while tofu, tempeh, beans, vegan yogurt, and vegan cheese are staples in their diet.

Dean Ornish emphasizes the role of pleasure in eating when it comes to diet satisfaction. Food has a way of bringing people together. And intimacy is healing, he says. The couples holistic approach to health underscores the idea that a plant-based lifestyle not only fosters physical well-being but also promotes joy, connection, and surprising benefits in areas such as cognitive function and intimacy.

Dean Ornish is not the first to emphasize that a plant-based diet has similar effects to taking Viagra. In 2020, the medical group Physicians Committee for Responsible Medicine (PCRM) urged the Food and Drug Administration to inform users of drugs such as Viagra that artery disease is an underlying cause of erectile dysfunction (ED) and can be treated with a plant-based diet.

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ED is very common, affecting approximately 30 million men in the United States. It is a sign of narrowed arteries throughout the body and can be an indication of heart disease. PCRM, supported by scientific research, links the disorder to poor cardiovascular healthwhich can be improved by following a whole foods plant-based diet.

PCRM urged the FDA to include a notice on ED drugs that states: Erectile dysfunction is caused by artery disease, a condition that this drug will not improve. Artery disease can lead to heart attacks, strokes, and early death. A plant-based diet, moderate exercise, stress management, and lack of smoking can, in combination, improve and often reverse artery disease.

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PCRM cited several scientific studies to support the links between maintaining heart healthand therefore optimal penile functionand a plant-based diet. According to a study published in the journal Urology, each additional daily serving of fruits or vegetables reduced ED risk in men with diabetes by 10 percent.

Strawberries, apples, blueberries, and citrus fruits may be especially beneficial. A 2016 study published in The American Journal of Clinical Nutrition observed 25,096 men during the span of 10 years and found that a diet high in fruit reduced ED by 14 percent.

A prescription for Viagra should include a lifesaving wake-up call for men with ED to adopt a heart-healthy diet, PCRM President Neal Barnard, MD, FACC, said in a statement. Erectile dysfunction is a sign of narrowed arteries throughout a mans body, including the arteries to his heart and brain, putting him at high risk for heart attack, stroke, and death.

Nicole Axworthy is the News Editor at VegNews and author of the cookbook DIY Vegan.

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This Former Clinton Health Advisor Says Eating Vegetables Is Like Taking Viagra - VegNews

I was perusing TikTok for dinner ideas one day (all roads lead to TikTokIve learned to embrace it) and came across a few Indian-inspired chickpea and red lentil stews that looked simply delicious.

Theres nothing like a hearty bowl of stew when the weather outside is frightful.

But Im weird about recipes, in that its difficult for me to follow one exactly as its written. I dont mean that in an added an extra clove of garlic and more salt, youre so bad, Carol kinda way.

Its more like forgot to get a couple ingredients or cant decide which to try so combine different elements from each and hope it works. This method has not failed me yet (well, at least not in the past two months since I entered my cooking era).

So the recipe below is an amalgamation of several different recipes, and its incredibly easy to make. Plus, even my carnivorous husband loves it and requests it once a week.

It can also be made with mostly pantry items, so its perfect for those nights where you have no idea what to make. Ive made it both on the stove and in a slow cooker, and it tastes amazing either way. Got extra veggies you want to use? Throw those in there too.

Its packed with protein, thanks to the chickpeas, lentils, and, surprisingly, nutritional yeast. I was flabbergasted to find that just two teaspoons of nooch (as its also known) contains three grams of protein.

Like, what? That adds up quickly. Plus, nooch gives recipes a savory, umami flavor that really works here.

Hungry yet? I know what Im having for dinner. Heres the recipe, with notes for modifications if you want to make it in a slow cooker.

Show us how you recreate (or modify) this delicious recipe and use hashtag #pooshpalate for a chance to be featured on our social.

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The Protein-Packed Vegan Stew Our Wellness Editor Makes at Least Once a Week - Poosh

You Are What You Eat was guilty of cherry-picking statistics that project vegan diets to be the healthier alternative for people of all age groups and physiological make-up

Half the world is worried that artificial intelligence will take over the world, and the other half is certain vegans will. At least the makers of the Netflix docu-series You Are What You Eat: A Twin Experiment have tried their best to establish that veganism is the Captain America shield against every kind of chronic illness and planetary destruction. Without it, neither will the human race survive, nor will the planet.

The Netflix synopsis for the show was convincing and sincere: A set of twins from different demographics are put on different diets one vegan and the other omnivore for eight weeks, and a before-after comparison is done of their body composition, epigenome or biological clock, the gut microbiome and the brain.

But the execution was frustratingly over-literal, lacking nuance and unbiased science to the extent that barely 15 minutes into the pilot, it flew dangerously close to the mockumentary zone. Or, as a dismayed reviewer on Google wrote: It felt like a four-episode vegan commercial.

It was based on an actual study done by Stanford University on 22 twins, of which the filmmakers of the Netflix docu-series followed four throughout the duration. In the first four weeks, the subjects were provided packaged meals tailored for their diet and in the latter leg, they had to make their own food sticking to their respective regime.

The camera followed each of the twins grocery shopping at different aisles of the supermarket, preparing their food, working out and taking various kinds of tests. But apart from the home-video style camera movements, nothing felt like the fimmakers were honestly trying to give us an inside view of the lives of each sibling.

Every interaction, even the inside jokes, seemed forced. So, apart from blatantly trying to sway the opinion of the viewers towards vegan or plant-based diets, it also has low entertainment value, unless one loves to binge on heavily-scripted reality television.

The research led by Christopher D Gardner was funded by Vogt Foundation, which also funds the Oceanic Preservation Society, which was founded by Louie Psihoyos, who incidentally directed the docu-series. The foundation also produced some other documentaries by Psihoyos Academy 2009 favourite The Cove, a documentary on dolphin hunting in Japan, 2015 Racing Extinction on human-caused biodiversity loss and 2019 Game Changers, which is basically a tutorial on how to get jacked up without animal protein. Some news reports had established that mock-meat industry leaders financially backed the film.

Both Gardner and Psihoyos are celebrity vegans. Gardner is also the director of Stanford's Plant-Based Diet Initiative, a programme financially supported by Beyond Meat, one of Americas top plant-based meat substitute makers.

Like was the biggest complaint about Game Changers, You Are What You Eat also was guilty of cherry-picking statistics that project vegan diets to be the healthier alternative for people of all age groups and physiological make-up.

In fact, vegan diets have limitations and without supplementation can be inadequate to meet the bodys nutritional needs. Vegan diets are technically feasible, (but) the successful provision of a nutritionally complete vegan diet for a child requires substantial commitment, expert guidance, planning, resources, supervision and supplementation.

Moreover, some micronutrients have lower bioavailability from plant sources than animal sources. Besides proper fortification and supplementation, vegan children are at a risk of insufficient supply and deficiency of some critical nutrients such as protein, long chain fatty acids, cholesterol, iron, zinc, iodine, calcium, and vitamin A, B12 and D. Deficiency of these nutrients could lead to various developmental and sometimes irreversible disorders, according to a study in the journal Bioactive Compounds in Health and Disease 2022.

For adults, too, an unscientifically planned vegan diet can put endanger ones nutritional security. For instance, Plant-based iron (non-heme iron) is less bioavailable than the heme iron found in animal products, potentially leading to iron-deficiency anemia, according to Iron and Vegetarian Diets in the Medical Journal of Australia.

Although it lacks scientific rigour, the documentary brings attention to two important issues that can be relevant for everyone, whether they eat steak or just salad.

One, is the focus on epigentics. It is the branch of science concerned with the chemicals that tag genomes to tell it how to act, governing how the body reads our DNA sequences. Our environment, diet and lifestyle can cause epigenetic changes, which are reversible, thus changing the way our genes express themselves, without changing the DNA sequence.

Unlike the genome, the epigenome is variable by cell, tissue type, and developmental stage. These mechanisms also represent an adaptive intermediary that interprets and responds to environmental stimuli, resulting in alterations in gene expression, the authors of a review article published in the journal Environmental Health Perspectives noted.

While the docu-series oversimplifies the correlations, a gamut of studies have explored the link between epigenetics and disease predisposition.

Recent research in epigenomics has revealed that diet plays a crucial role in influencing these epigenetic markers, according to a review article in International Journal of Molecular Sciences.

For instance, foods rich in folate, such as leafy greens, nuts, and seeds, can promote DNA-methylation, a process vital for normal development and associated with reduced risk of cancer, the authors of the piece added.

Nutrients and bioactive food components can therefore reversibly alter the DNA methylation status, histone modifications, and chromatin remodeling, subsequently altering gene expression and having an impact on overall health, the article noted, adding:

Moreover, For instance, at its extreme, the Dutch Famine Birth Cohort resulting from the Dutch Famine of 19441945 has been used to study the effects of starvation during pregnancy and subsequent health and developmental outcomes including, but not limited to, increased risk of type II diabetes mellitus, cardiovascular disease, metabolic disorders, and decreased cognitive function in later life.

Several studies on epigenetics highlighted the harmful effects of high-fat western diets. One illustrated how such a poor diet can lead to obesity and stress, subsequently affecting gastrointestinal physiology and potentially leading to chronic diseases through epigenetic changes.

Epigenetics can also influence the severity of diseases like COVID-19 in patients with chronic lung diseases, which are associated with gene expression programs favoring SARS-CoV-2 entry and severity, according to a 2021 research paper in Nature Communications.

The documentary also highlights the negative aspects of modern food production, such as the farming of salmon. Farmed salmon, often raised in crowded conditions, are prone to diseases and parasites, which can spread to wild salmon populations, posing ecological and health risks.

In India, the farming of prawns and fish faces similar issues. Intensive aquaculture practices have led to environmental degradation and disease spread to wild populations. The use of antibiotics and chemicals in these farms raises significant health concerns.

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You Are What You Eat: A Twin Experiment: Two truths about nutrition amid plenty of half-truths - Down To Earth Magazine

If youre considering going vegan, or if youre simply interested in the movement, here are the best Netflix shows for vegans, and about veganism.

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Just in time for Veganuary the challenge to follow a plant-based diet for the month of January Netflix has released a docuseries based on scientific research presenting the positive health benefits of a plant-based diet. Its a hard-hitting series thats already provoking much reaction and debate, yet its far from being the only small- or big-screen project to tackle the sometimes sensitive subject of veganism. Here are five shows you should watch if youre considering going vegan, or if youre simply interested in the movement.

[Hero Image Credit: Appolo Films / Nation Earth / polyband Medien GmbH]

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This is the latest documentary project to demonstrate the benefits of a plant-based diet. Recently released on Netflix, this docuseries is based on the results of a Stanford University study released last November, which compared the impact of a vegan diet versus a meat-eating diet in 22 pairs of identical twins. Landing just in time for the Veganuary challenge, Louie Psihoyos film sets out to highlight the influence of lifestyle factors, more than genetics, on health. Leading figures from the vegan world, such as star New York chef Daniel Humm, who went vegan in 2021, and the founder of the alt-meat startup Impossible Foods, feature in this project hailing the benefits of a plant-based diet.

Ten years ago, Netflix released a documentary highlighting the consequences of intensive livestock farming. Kip Andersens film uses shock and sensational tactics to expose the role of giant farms in climate disruption, species extinction and water resource depletion. With its investigative format, the film above all encourages political reflection, calling out public authorities and environmental associations alike, denouncing their lack of commitment to finding sustainable solutions.

In 2021, the French comedian Fabrice Ebou used veganism as a theme in this darkly humorous and irreverent cartoonish comedy starring the actress, Marina Fos. The comedian plays a butcher who mistakenly kills a vegan activist, then ends up selling the body as meat in a bid to conceal the murder. But the commercial success of his customer-pleasing preparation gives the butcher new ideas

Narrated by the actor Joaquin Phoenix, who makes no secret of his vegan diet especially since he has lent his support to the Veganuary challenge this documentary shocked viewers when it was released in 2005, using hidden cameras to show the real fate of farm animals. The subject covers not only the animals we eat, but also those used in the fur industry, medical research and entertainment, such as circuses. Shaun Monsons film illustrates all the consequences of animal exploitation.

In 2011, the filmmaker Marisa Miller Wolfson unveiled her documentary project following three New Yorkers, self-confessed lovers of meat and cheese, who agreed to adopt a vegan diet for six weeks. The aim of the project was to show just how difficult this choice can be on a day-to-day basis, requiring perseverance and tenacity.

This story is published via AFP Relaxnews.

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5 Netflix shows that tackle the sensitive subject of veganism - Lifestyle Asia Bangkok

OUT OF ALL the

"The lat pulldown is one of the best tried and true ways to grow your back," says Ebenezer Samuel, C.S.C.S., MH fitness director. While you can typically find one of these heavyweight rigs in most gyms, that's not always going to be the case. You might not find one of them in a small hotel fitness space, a "functional' CrossFit box, and especially not in your cobbled-together garage training set-up. So, what should you do instead when you need to train the big muscles of your back?

Replicating the lat pulldown is tough to do, but these four alternative exercise options will serve you well in the times you can't make it to the gym and need a substitution.

Let's talk about what the lat muscles do to get a better picture of what body movements we're trying to recreate. The lat muscles, or the latissimus dorsi, are the largest muscles in your back. The lats stretch from below the shoulder blade to the low portion of the back. It has two primary roles: adducting the arm, or bringing the upper arm inward towards the torso, and extending the shoulder, or pulling the upper arm back behind our torso.

The lat pulldown machine is such a valuable piece of equipment because it allows you to hone an important movement pattern: vertical pulling. This is a reliable way to build back musclebut it's not something that's easy to accomplish. You can also perform a vertical pull with a classic pullup, but not everyone is strong enough to be able to pile up rounds of pullup reps. Since you're using the machine, rather than your bodyweight, you can perform a vertical pull more reliably.

"None of [these moves] can fully replace the lat pulldown," says Samuel. "That machine is that good and that special. But we can come really, really close as long as we're focusing on these ideas."

Why: This creative move works when you're stuck with little to no equipment and still need to hit your lats for back day. It works through that moment of peak contraction that you would traditionally hit at the bottom of the lat pulldown. You'll need two chairs or two benches of the same height, or anything that you can drive your elbows down into. Don't underestimate this moveit's tougher than it looks.

How to Do It:

Sets and Reps: Aim for 2 to 3 sets of 3 to 5 second holds.

Why: This is a more obvious replacement for the lat pulldown machine. If you have a band, you can set yourself up a makeshift rig. It won't be as effective, as the band won't provide a ton of resistance off the beginning of the rep when there's not much tension through the band. You will have quality resistance at the end of the movement when the band is the most stretched, so make sure to hold the contraction at the bottom of the movement.

How to Do It:

Sets and Reps: Aim for 3 to 4 sets of 8 to 12 reps.

Why: The band-resisted dumbbell row presents a challenge to both the beginning and end of the motion, and will combine horizontal and vertical planes. It's going to require a bit more lat engagement at the beginning of your traditional dumbbell row.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Why: The classic pullup utilizes the vertical pulling movement pattern in a similar way to the lat pulldown. It has its limitations though: the bodyweight exercise is much more difficult to perform properly, and if you do have the strength to do them, it's difficult to load beyond your bodyweight without specialized equipment. The seated pullup and chinup allows you to scale the difficulty, making it easy to tailor to your ability. If bodyweight reps get too easy, you can prop your feet onto a bench or a chair and place a medicine ball or sandbag onto your lap to load up the movement.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Originally posted here:
4 Lat Pulldown Alternative Exercises to Build Back Muscle - Men's Health

Constantly checking your phone - people are engrossed in their smartphones, checking emails, social media apps, and texts, almost non-stop. Could this habit be more harmful than we realize?

According to a survey from the American Psychological Association (APA), constantly checking your phone links with increased stress levels. The survey focuses on understanding how our use of technology and social media affects our stress levels, happiness, and overall well-being.

Seventy-four percent of Americans own a smartphone that connects to the internet. Simultaneously, the rise of social media users is staggering - from seven percent of adults in 2005 to 65 percent in 2015. For young adults between 18-29 years, the figures shoot up to a whopping 90 percent.

The smartphone, coupled with social media, keeps us always linked to the world. But how often do we check our phones, really? It turns out, 43 percent of Americans constantly check their phones.

The research reveals that constantly checking your phone is associated with heightened stress. About 18 percent of people consider technology use as a significant source of stress. Among those who constantly check their phones, the figures rise to 23 percent.

Several reasons play into this effect. For many, cultural disagreements and political discussions on social media trigger stress. It's stressful to engage in constant conflicts, so increased exposure may lead to more stress.

A significant impact of this stress is felt on health. Stress affects both mental and physical health negatively, and 42 percent of constant phone checkers have expressed concerns about the impact of social media on their health.

Ironically, it seems the more connected we are online, the more disconnected we might feel offline. 45 percent of constant phone checkers reported feeling disconnected from family and friends despite being physically present.

It is surprising to know that 35 percent of constant phone users mentioned they don't meet with friends or family in person due to the constant use of social media.

More than 50 percent of people believe that taking a break from the digital world is crucial for mental health. However, only 28 percent of them actually do it. A considerable part of the community, particularly Millennials, find value in social media, despite recognizing its potential negative effects on their health.

On a brighter note, people are taking small steps towards restricting constant phone-checking. Such steps include banning phone use during dinner time to reconnect with loved ones and turning off social media notifications to avoid constant distractions.

Remember, the idea isn't to quit using your phone or social media completely. It's about making conscious choices about when and how much we use these platforms. And most importantly, it's about striking a balance between our digital connections and real-life relationships.

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Constantly checking your phone- unlocking the stress - Sportskeeda

50 Cents Abstinence Announcement

Hip hop legend and multifaceted entertainer, 50 Cent, recently took to his Instagram to share some surprising news. In a series of posts, the rapper revealed that he is currently abstaining from sex, alcohol, and partying to focus on his health, fitness, and upcoming projects. A part of his announcement hinted at a new project hes working on, which hes committed to seeing through before ending his abstinence. Whether this is a serious commitment or a playful jest remains unclear. His fans, however, showed their support for his new mindset and discipline.

50 Cents commitment to abstinence extends beyond just sex. In his Instagram posts, he also mentioned abstaining from alcohol and partying. The rapper was seen holding a glass of wine in one of the photos, declaring his decision to put a halt to drinking. He expressed his determination to focus on his health and fitness goals. This commitment to a healthier lifestyle seems to be a common trend among celebrities, reflecting the increasing awareness of the importance of wellness in overall life quality.

50 Cents announcement sparked a discussion about the trend of voluntary celibacy and its potential benefits. Experts explain that celibacy can indeed be empowering and offer similar perks to a healthy sex life. However, its also important to understand that there is no right or wrong way to practice abstinence. The choice should be made without feelings of shame or guilt, and it is crucial to consider the potential physical and mental side effects of abstaining from sex and masturbation.

While abstinence can have several benefits, its also linked with certain physical and mental side effects. Some of the potential physical effects include a decrease in immune function and an increased risk of prostate cancer in men. On the mental front, it can lead to stress, anxiety, and depression due to the lack of the feel good hormones that sexual activity releases. Therefore, its important for individuals choosing to practice abstinence to maintain a balanced lifestyle and seek professional help if they experience any adverse effects.

Amidst his newfound commitment to a healthier lifestyle and abstinence, 50 Cent continues to juggle multiple projects across various networks. The rapper has reportedly got 30 different shows across ten different networks and is working on more. One of his recent focuses includes making a documentary covering Diddys alleged behavior, with plans to donate the proceeds to the alleged victims. This announcement, like his abstinence, was met with a mix of support and intrigue from fans.

50 Cents recent Instagram posts have certainly stirred up conversations about abstinence, health, and fitness. Whether his declaration will inspire others to follow suit or not, its clear that maintaining a healthy lifestyle and prioritizing personal wellness is becoming increasingly important in todays fast-paced world. As for 50 Cent, fans eagerly await to see the fruits of his discipline in his upcoming projects.

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50 Cent's Abstinence: A Commitment to Health and Fitness - Medriva

Serena Williams, the tennis legend, has always been an inspiration for millions around the world, not only for her extraordinary skills on the tennis court but also for her dedication to fitness and motherhood. Recently, she shared a video on Instagram where she is seen working out on a Pilates Reformer, with her baby strapped to her chest. This honest mom moment opened a floodgate of positive responses from fans, who applauded Serena for her commitment to both her workout and childcare.

Despite being a mother of two, Serena continues to prioritize her fitness and home workouts. She is a firm believer in the power of exercise to maintain not only physical health but also mental well-being, which is particularly important in the high-pressure world of professional sports. Her dedication is evident in the video she recently shared on Instagram, where she was seen doing various exercises and promoting her workout routine. This type of commitment is what has kept Serena at the top of her game for so long.

Being a top athlete, Serenas training goals are not just about maintaining her current level of fitness, but also about pushing her boundaries and continuously improving. Her training routine includes a strong emphasis on cardio, which is essential for endurance on the tennis court. Serena has also invested in home workout equipment to ensure that she can maintain her training routine, even when she cant make it to the gym.

Along with her rigorous exercise routine, Serena follows a healthy, plant-based diet to fuel her workouts and maintain a healthy lifestyle. A good diet is the foundation of good health and Serena understands the importance of eating right to sustain the energy levels required for her intense workouts.

Even at the age of 42, Serena remains dedicated to her fitness workouts. She has shared glimpses of her daily workout regime on social media, which is inspired by a popular video of American rapper Megan Thee Stallion. This Megan Knees trend requires coordination between hips and knees, adding an element of fun and challenge to her workouts. Serena also listens to her tennis pre-match playlist while working out, a practice that brings back memories of her glorious tennis career and keeps her motivated.

Her dedication to fitness and motherhood is a testament to the fact that its possible to balance personal and professional life. Serena Williams continues to inspire women around the world, showing that it is possible to be a dedicated mother while also pursuing personal fitness and career goals.

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Serena Williams: Balancing Motherhood and Fitness | Inspiring Workout Routine - Medriva

Strength and conditioning training is a crucial component of physical fitness and athletic performance. This type of training zeroes in on building strength, power, agility, and endurance through a wide array of exercises and techniques. It is widely used by athletes to enhance their performance and reduce the risk of injury. More than just for professionals, strength and conditioning training offers valuable benefits to individuals of all fitness levels. This article provides an in-depth exploration of these benefits and shares practical advice on incorporating strength and conditioning exercises into your workout routine.

Strength training offers a plethora of health benefits for both men and women. For men, personalized strength training programs focus on exercises that promote muscle development and toning. This leads to improved physical appearance, better posture, increased strength and endurance, and an overall sense of well-being. Moreover, such training can stimulate the formation of new bone tissue, helping prevent diseases like osteoporosis and keeping the skeletal system strong and healthy. As a bonus, strength training also positively impacts testosterone levels in men, contributing to an improvement in muscle mass, energy, and physical performance.

For women, strength training increases muscle mass and helps reduce body fat, leading to a slimmer, more toned silhouette. It can counter the risk of osteoporosis by improving bone density and strength, thus reducing the risk of fractures and improving overall bone health. Furthermore, by increasing muscle mass through strength training, women can boost their basal metabolic rate, burn more calories throughout the day, facilitate fat loss, and maintain a healthy weight.

Various studies have substantiated the benefits of strength training, showing that it improves bone density and quality in both men and women, reduces the risk of fractures, improves body composition, and leads to significant health improvements overall.

Strength training becomes even more important as we age. According to the National Institute on Aging, most adults start losing muscle mass around ages 30 to 35, leading to conditions such as sarcopenia. Strength training exercises focusing on using resistance or weights can help counter this, as well as increase bone strength and reduce the risk of osteoporosis. For people living with diabetes, strength training can help the body utilize insulin better. It is recommended to do some type of strength training exercise at least twice a week in addition to aerobic activities.

Personal training can significantly contribute to the success of a strength training regimen. It reduces the risks of atrophying muscles and bone loss, prevents injuries by teaching the correct way to exercise, keeps you motivated to workout, and tailors training sessions to individual needs. Personal training can enhance independence and overall wellness. For those seeking the advantages of a personal trainer without a large investment, AI-based applications like Traineer offer personalized workouts tailored to each users individual needs, with detailed instructions and effective progress tracking.

Joining a strength and conditioning gym can be pivotal for anyone serious about their health and fitness. These gyms specialize in improving athletic performance and overall fitness through varied workout regimes combining strength, agility, endurance, and flexibility training. They provide structured programs, expert guidance, and a community that motivates. Consistency, expert guidance, and the right environment are keys to unlocking fitness success.

Strength training should be a priority in your fitness regimen. Its benefits extend beyond just building muscles it improves overall health, prevents bone density loss, improves cardiovascular health, reduces body fat levels, and can even alleviate symptoms of depression and anxiety. As you start your strength training journey, remember the importance of learning correct techniques with the help of a professional, whether in person or via a digital platform. No matter your age or fitness level, its never too late to start reaping the benefits of strength and conditioning training.

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The Multifaceted Benefits of Strength Training | Importance of Strength and Conditioning Training - Medriva

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To live well and cope with everyday challenges, you need a holistic approach that combines a balanced diet with regular exercises to keep your health in top shape. This is because your food choices are not only important for a balanced diet, but also crucial for enhancing your workout performance.

Diet experts say you can never go wrong with including fruits and vegetables in your daily diet. But, did you know that even in this hallowed list of superfoods, beetroot, commonly known as beets, shines the brightest when it comes to improving your exercise performance?

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Understanding beetroots:With their rich, earthy hues, beetroots are more than just a colourful addition to your plate. This root vegetable offers a unique blend of health benefits and is packed with essential nutrients like vitamins, minerals, and antioxidants. From salads to smoothies, juices and more, beetroot conveniently blends with several foods.

According to a study in PubMed, beetroot juice could help enhance athletes' cardiorespiratory endurance by improving efficiency, thus boosting performance across different distances. This supplementation could lead to increased time before exhaustion at lower exercise intensities and potential improvements in cardiorespiratory performance at higher intensities.

Here are 5 ways beets contribute to better workouts:

Better endurance:Beetroots are a natural source of nitrates, which the body converts into nitric oxide, which helps relax blood vessels and improves blood flow and oxygen delivery to working muscles. This can lead to enhanced endurance during workouts.

Delays fatigue: The nitric oxide generated from beet consumption improves the efficiency of oxygen utilisation in the body. This means your muscles can extract more oxygen during exercise, delaying fatigue and supporting prolonged exertion.

Improves stamina:Studies suggest that beets may reduce the oxygen cost of exercise, meaning your body becomes more efficient in utilising available oxygen. This can result in improved stamina and endurance during both aerobic and anaerobic activities.

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Enhances performance:The nitrates in beets add to muscle power and strength. This can be especially beneficial for activities requiring explosive movements, contributing to better overall workout performance. In a study with trained cyclists, it was discovered that drinking beetroot juice can enhance performance by 0.8 percent during a 50-mile test. Furthermore, these enhancements were associated with a decrease in the time required to cover the specified distance.

Faster recovery:Beets possess anti-inflammatory properties that potentially aid in faster recovery post-exercise. This can reduce muscle soreness and contribute to a quicker turnaround time between workouts.

Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.

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How to boost stamina: Supercharge your exercise routine by including beetroot in daily diet - Moneycontrol