Health News Roundup | Plant-Based Meat Substitutes May be Healthier for the Heart Than Real Meat: A recent report suggests that despite being highly processed, plant-based meat alternatives might offer better heart health benefits compared to animal-based meats. Reviewing studies from 1970 to 2023, researchers found that substituting animal meats with plant-based alternatives improved heart disease risk factors such as cholesterol levels and body weight, highlighting their potential as healthier options. | Acupuncture Can Ease Side Effects of Breast Cancer Treatment: A new clinical trial suggests that acupuncture can effectively reduce the frequency and intensity of hot flashes in breast cancer patients undergoing hormone therapy. The study involved 158 women, half of whom received acupuncture twice a week for 10 weeks, resulting in significant improvement in managing side effects and potentially increasing treatment adherence among patients. |
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| Nutrition Corner | Using Food to Stay Hydrated: Staying hydrated throughout the day can be challenging, especially if you don't feel thirsty, are concerned about frequent bathroom trips, or forget to drink regularly. However, incorporating water-rich foods like fruits, vegetables, soups, and dairy products can help maintain hydration levels effectively. | Health Benefits of Quinoa: Quinoa, despite not belonging to the traditional cereal family, thrives in diverse environments due to its genetic versatility and originates from the Andes region. It stands out as a nutrient-rich pseudo-cereal, offering essential amino acids, vitamins, minerals, antioxidants, and polyphenols, while being gluten-free and versatile for various dietary needs. Though it contains bitter saponins naturally, these can be washed away without compromising its safety or nutritional benefits. | Recipe for The Day | Coconut Chicken Rice Bowl: This recipe for Coconut Chicken Rice Bowls features seasoned chicken cooked with onions, garlic, and ginger in a coconut milk and tomato paste sauce, served over jasmine rice and garnished with fresh cilantro. It's a quick, flavorful dish perfect for gluten-free and dairy-free diets. | | Lifestyle & Fitness Focus | | This comprehensive full-body workout designed by TitanCT from Muscle & Strength is ideal for beginners aiming to master proper exercise technique. | Workout Overview: | Main Goal: Build Muscle
Workout Type: Full Body
Training Level: Beginner
Program Duration: 6 weeks
Days Per Week: 3
Time Per Workout: 30-45 minutes
Equipment Required: Barbell, Cables, Dumbbells, EZ Bar
Target Gender: Male & Female | Workout Description: | This workout routine is structured to be performed three times a week. Its primary focus is on mastering fundamental exercises essential for a well-rounded fitness foundation. Detailed exercise descriptions and instructional videos are available on Muscle & Strength's website to assist with proper form. | Key Points: | Perform each exercise with deliberate control, emphasizing a 1-2 count both on the way up and down. Use a weight that allows you to complete each set with good form, aiming to approach maximum rep capacity by the third set. Prioritize perfect form over heavy weights, especially during this initial phase of training. Keep track of your progress using a notebook to monitor weights and reps, ensuring steady improvement over time.
| Full Body Workout for Beginners: | Perform this workout routine three times per week, scheduling sessions on a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday rotation. | Squat Stiff Leg Deadlift Seated Calf Raise Barbell Bench Press Barbell Rows Shoulder Press Standing Alternating Dumbbell Curl Tricep Pushdown (Using EZ or Cambered Bar)
| By following this structured routine, beginners can build a solid foundation in strength training while focusing on mastering proper exercise form and technique. | | Can a blend of Pilates, barre, strength training, and boosted step counts transform your physique in just months? TikTokers seem convinced. | Natalie Rose, founder of Body by Barre Studio and a UK-based instructor, went viral with her 3-2-8 workout method, boasting benefits like a sculpted physique and enhanced strength over three months. | Her approach combines three weekly strength sessions, two Pilates or barre workouts, and a target of 8,000 daily steps for a holistic fitness regimen. | The regimen promotes muscle tone, flexibility, and metabolic support, endorsed by fitness experts for its comprehensive approach. | However, while it emphasizes strength and low-impact exercises, some experts caution it may not fully meet cardiovascular needs recommended for optimal health. | As with any new fitness routine, beginners are advised to start gradually and seek professional guidance to ensure safe and effective workouts. | | You ignored your body's warnings—whether it was from scrubbing floors or playing pickleball—and now you're contending with more muscle pain than anticipated. It's possible you've strained a muscle. | A muscle strain occurs when muscle fibers are overstretched or torn due to excessive stress, resulting from a sudden or repetitive motion. This can range from a minor tear to a more severe injury where the muscle tears completely. | Severe strains are often characterized by an audible pop, immediate pain, swelling, tenderness, and weakness. Less severe strains may initially resemble regular soreness but tend to localize in specific areas and can worsen over time if not properly addressed. | To distinguish between soreness and a strain, note the pain's location and how it changes over days. | Generalized pain across a large area typically suggests soreness from new activities, whereas localized pain points to a strain, as explained by Briana Williams, a physical therapist at Spaulding Rehabilitation Hospital. | If severe pain persists, seek medical attention promptly to assess the extent of the injury, potentially requiring immobilization or surgical intervention for severe tears. | For milder cases, following the RICE protocol (rest, ice, compression, elevation), applying topical creams with menthol, and considering over-the-counter pain relievers can help manage discomfort. | Additionally, gentle stretching, adequate sleep, maintaining protein intake, staying hydrated, and gradually reintroducing activity are crucial for recovery and preventing future strains. | Listening to your body's signals and responding accordingly can prevent overexertion and reduce the risk of muscle strains in the future. | | Get In The Inbox of 100K+ American Health Readers | Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. | | | Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered. | Help Share American Health | Wouldn't the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they'll thank you for it! | | Send us your feedback at new@americanhealth.com. We're ready to listen. |
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