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Month: November 2023

Daily exercise of just 20 to 25 minutes may reduce the risk of death from extended sitting.

Daily exercise of just 20 to 25 minutes may reduce the risk of death from extended sitting.

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The higher risk of death linked to a sedentary lifestyle can be eliminated with about 22 minutes of moderate to intense physical activity every day, according to a recent study. People’s risk of dying reduces more the more they exercise. The results of the study demonstrate that regular exercise can be done in one sitting or in smaller bursts during the day. Contrary to popular belief, a recent study indicates that much less exercise can lower a person’s risk of death. The study discovers that a sedentary lifestyle can lower one’s chance of dying young by as much as 22 minutes per day of moderate to vigorous physical activity (MVPA).

Naturally, the benefits of exercise are dose-dependent, meaning that, up to a certain degree, the more activity, the lower the risk of mortality. 11,989 participants in multiple fitness-tracker studies—the Swedish Healthy Aging Initiative, the Norwegian National Physical Activity Survey, the Norwegian Tromso Study, and the U.S. National Health and Nutrition Examination Survey—were monitored by the study’s authors. Every participant in the studies, who was at least fifty years old, gave the researchers information about their height, weight, sex, education, alcohol and smoking habits, and history of diabetes, heart disease, or cancer. 6,042 people sat for 10.5 hours or more every day, compared to 5,943 participants who sat for less than that amount. The purpose of the study was to evaluate the impact of physical activity and inactive time on mortality risk as determined by death registries. If an individual does not exercise for more than 22 minutes per day, sitting for more than 12 hours per day is linked to a 38% higher risk of death than sitting for 8 hours.

A minimum of 75 minutes of intense activity, 150–300 minutes of moderate–to–vigorous exercise per week, or a combination of both is advised by the World Health Organization (WHO).

The first author of the study, Dr. Edvard H. Sagelv of UiT The Arctic University of Norway in Tromso, stated: “There is some disagreement in the research community regarding the dangers of prolonged periods of inactivity. Sedentary time is not that harmful when compared to not exercising, in my opinion. He continued, “Yet prior research suggests that prolonged periods of inactivity are elevating the likelihood of illness and untimely demise.”

“Our legs and core muscles will weaken if we’re not using them, which will make it harder for us to walk a little distance, which will decrease our desire to be active,” she continued. Additionally, this raises the possibility of falling, which increases our risk of injuries that further discourage us from engaging in physical activity. “Keep in mind that the heart is a muscle,” Dr. Zaslow advised. She pointed out that the cardiac muscle weakens with less activity, making physical activity much more difficult as the heart must be reconditioned. According to Dr. Zaslow, cardiometabolic illness has been linked to sedentary lifestyles.

Dr. Melody Ding, who was not involved in the study, stated that although the study is focused on older adults, physical activity is known to give a range of advantages, including mental health, cardiometabolic profiles, and cognitive functioning. Dr. Ding stated, “There are good reasons to be active throughout your lifespan.” Dr. Zaslow made the point that exercise is necessary for even young children to develop and strengthen their muscles since it prepares them for a lifetime of physical activity. Furthermore, physical activity is linked to improved mental health, including a decrease in anxiety and depression. This is still another significant advantage, according to Dr. Zaslow, considering the highly publicized mental health issue among youth.

She said that exercise helps people sleep better as well, making it easier to fall asleep and stay asleep longer. “We are aware that injury rates are lower when we get better sleep. Thus, research indicates that children who get more than eight hours of sleep have 50% fewer injuries. “I consider exercise and exercising consistently to be like an upward spiral,” Dr. Zaslow remarked. Dr. Sagelv emphasized that the study’s 22 minutes of daily physical exercise equates to the 150 minutes that the WHO recommends. According to our research, people who engage in moderate-to-intense physical exercise for longer than 22 minutes a day do not have a higher risk of dying from being inactive for longer. This runs counter to the WHO’s guideline, according to him, to deal with high sedentary time that cannot be avoided by consuming more than 150–300 minutes of MVPA each week.

It doesn’t seem to have an upper limit at which it stops being beneficial to health. The risk decrease does however, seem to level off at the higher ends, roughly 60–120 minutes per day, especially for people who are extremely sedentary.” It’s also not necessary for people to engage in 22 minutes of action all at once every day, as per Dr. Zaslow and earlier studies. Taking ten or fifteen minutes here and there to engage in “exercise snacking” may be a more manageable task for individuals with hectic schedules. It’s crucial to keep in mind that, from the standpoint of public health, performing any MVPA is preferable to performing none at all. Dr. Ding stated that it is better to exert a little bit more effort even if one is unable to meet the goal.

REFERENCES:

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/exercising-just-for-20-25-minutes-can-prevent-death-risk-due-to-prolonged-sitting/articleshow/104784810.cms?from=mdr
https://www.medicalnewstoday.com/articles/daily-20-25-mins-of-physical-activity-may-offset-death-risk-from-prolonged-sitting
https://www.bmj.com/company/newsroom/daily-20-25-mins-of-physical-activity-may-offset-death-risk-from-prolonged-sitting/

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How accurate are the claims about ashwagandha’s benefits

How accurate are the claims about ashwagandha’s benefits

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The herb ashwagandha may help with sleep and sports performance. Stronger research is required, however some research indicates that this plant may benefit patients with issues including anxiety and infertility. One of the most significant herbs in Ayurveda, a historic alternative medicine system founded on Indian theories of natural healing, is ashwagandha. For thousands of years, people have taken ashwagandha to reduce stress, boost energy, and sharpen their minds.

The Sanskrit term “ashwagandha” means “smell of the horse,” alluding to the aroma of the herb as well as its possible potentific properties. In addition to its botanical name, Withania somnifera, it is sometimes referred to as “Indian ginseng” and “winter cherry.” The native plants of India and Southeast Asia are tiny shrubs with golden blossoms called ashwagandha. The plant’s leaves or roots are used as powder or extracts to cure a number of ailments, such as infertility and anxiety.

Research-based potential benefits of ashwagandha. The most well-known benefit of ashwagandha is perhaps its ability to lower stress. It falls under the category of an adaptogen, a chemical that aids the body in adjusting to stress. Stress-activated c-Jun N-terminal protein kinase (JNK-1), cortisol, and heat shock proteins (Hsp70) are among the stress mediators that ashwagandha may assist regulate. Additionally, it lessens the activity of your body’s hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response. Supplementing with ashwagandha may help reduce stress and anxiety, according to research.

In a short trial comprising fifty-eight volunteers, those who took either 250 or 600 mg of ashwagandha extract for eight weeks reported much lower levels of cortisol, the stress hormone, and a considerable reduction in perceived stress as compared to the placebo group. When compared to the placebo group, those who took the ashwagandha supplements also experienced improvements in the quality of their sleep. Another study involving 60 participants discovered that those who took 240 mg of ashwagandha extract daily for 60 days experienced much lower levels of anxiety than those who received a placebo. Ashwagandha may therefore be a beneficial supplement for stress and anxiety, according to preliminary study.

A 2021 evaluation of research, however, found insufficient data to establish a consensus regarding the best form and dosage of ashwagandha for the treatment of neuropsychiatric diseases associated with stress, including anxiety. Ashwagandha may improve athletic performance, according to research, and it might be a useful supplement for athletes.

Twelve trials including subjects who took doses of ashwagandha ranging from 120 mg to 1,250 mg daily were included in one review of the literature. The findings imply that the herb may improve exercise-related physical performance, such as strength and oxygen consumption. Ashwagandha supplementation significantly increased maximum oxygen consumption (VO2 max) in healthy individuals and athletes, according to another research that examined five studies. A person’s maximum oxygen consumption during severe exercise is known as their VO2 max. It is an assessment of lung and heart health. It is crucial for both athletes and non-athletes to have an ideal VO2 max. Higher VO2 max is linked to a lower risk of heart disease, while lower VO2 max is linked to an increased risk of death.

Furthermore, ashwagandha might aid in boosting muscular strength. In a 2015 study, male subjects who underwent resistance training for eight weeks and took 600 mg of ashwagandha daily saw noticeably bigger increases in muscle mass and strength than those in the placebo group. According to certain populations, ashwagandha may help lessen the symptoms of depression and other mental health issues.

In one study, 66 individuals with schizophrenia who were also feeling anxiety and depression were examined to see how ashwagandha affected them. Researchers discovered that those who took 1,000 mg of ashwagandha extract every day for a 12-week period experienced higher decreases in anxiety and despair than those who received a placebo. A small body of data from 2013 also points to ashwagandha as a potential treatment for bipolar illness patients’ cognitive impairment. Ashwaghanda may aid in the management of melancholy, anxiety, insomnia, and other neurological and mental health conditions, according to a review published in 2021. More study is, however, required for all of these applications.

There is a little body of research that suggests ashwagandha may help those who have high blood sugar or diabetes. An analysis of twenty-four papers, five of which were clinical trials including diabetics, revealed that ashwagandha administration markedly lowered blood sugar, insulin, hemoglobin A1c (HbA1c), blood lipids, and markers of oxidative stress. The explanation could be that some of the chemicals found in ashwagandha, such as withaferin A (WA), have potent antidiabetic properties and may encourage the uptake of glucose by cells from the bloodstream. Nonetheless, the current state of research is inadequate, and more carefully planned investigations are required.

Although the long-term effects of ashwagandha are unknown, most people should be able to consume it safely for up to three months. However, ashwagandha might not be safe for someone who: is nursing a baby; is pregnant, as excessive doses may cause pregnancy loss; is taking certain drugs, such as barbiturates, anticonvulsants, or benzodiazepines; is set to have surgery; has an autoimmune or thyroid condition; has liver issues.

The following side effects have been observed by some ashwagandha supplement users, discomfort in the upper gastrointestinal tract, fatigue, diarrhea and vomiting Ashwagandha may take many months to start showing results, and they may not happen right away. To be sure using ashwagandha or any other supplement is safe for you, always consult a physician.

According to study results, it might aid in lowering stress and anxiety, promoting sound sleep, and even enhancing cognitive performance in some groups. In the short term, ashwagandha is probably safe for most people. But, it’s not suitable for everyone, so before incorporating ashwagandha into your regimen, see a medical specialist.

REFERENCES:

https://www.healthline.com/nutrition/ashwagandha
https://www.mdpi.com/1999-4923/15/4/1057
https://www.medicalnewstoday.com/articles/how-accurate-are-the-claims-about-ashwagandhas-benefits

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