Nutrition Corner

Ultra-Processed Foods? Just Say No: Eating ultra-processed foods is strongly linked to increased risks of cognitive impairment and strokes, according to a new observational study analyzing data from over 20,000 participants in the REGARDS project. The study found that even when adhering to a Mediterranean-style diet rich in vegetables, fruits, and fish, consumption of ultra-processed foods negatively impacts brain health outcomes.

The Mediterranean Diet: The Mediterranean diet, popular in Mediterranean-bordering countries, emphasizes a balanced intake of fruits, vegetables, fish, and whole grains while limiting saturated and unhealthy fats, promoting optimal body weight and reducing the risk of obesity over time.

Recipe for The Day

Chicken Florentine: Chicken Florentine is made by seasoning chicken breasts, dredging them in flour (optional for low carb), then cooking them until golden in a skillet. Sauté shallots, garlic, red bell pepper, and baby spinach, then create a creamy sauce with reduced-fat cream cheese, half-and-half, chicken broth, and Parmesan cheese, combining everything until heated through for a flavorful dish.

Lifestyle & Fitness Focus

15-Minute Core Conditioning Workout You Can Do Anywhere

Train your abs effectively and efficiently with this 15-minute bodyweight workout, designed to be integrated into your training plan 2-3 times per week for optimal results in general fitness. This beginner-friendly program spans 8 weeks, targeting both men and women without requiring any equipment.

When discussing strength, bench pressing often serves as the benchmark, while biceps size is a measure of muscularity. For achieving a ripped or conditioned appearance, however, the focus shifts to the abdominal muscles.

If you’re familiar with the M&S community, you understand the role of nutrition in sculpting abs, but also recognize the necessity of targeted training. Like any muscle group, abs require stimulation and challenge to develop effectively.

For newcomers, this workout provides a comprehensive approach to achieving a defined core in just 15 minutes. It can be performed anywhere, making use of open spaces to maximize its benefits.

An effective ab routine encompasses exercises that address major muscle sections and enhance overall performance. This workout features five key exercises:

1. Upper Abs: Sit-Up Start with sit-ups to engage the upper abs effectively. Ensure proper form by keeping feet flat and focusing on contracting the abdominal muscles. Adjust intensity by adding weight or emphasizing slower movements for greater challenge.

2. Lower Abs: Alternate Straight Leg Lower Target the lower abs with alternating straight leg lowers, enhancing balance and core stability. Modify by incorporating ankle weights or maintaining tension throughout the exercise for increased difficulty.

3. Obliques: Side Plank with Hip Dip and Standing Twist Address obliques with side planks incorporating hip dips to stabilize and strengthen the core. Follow with standing twists to further engage oblique muscles while maintaining hip stability.

4. Stability: Plank to Hip Raise Improve core control and balance with plank variations, incorporating hip raises to enhance abdominal performance and lower back stability.

5. Control: Stomach Vacuum Conclude with stomach vacuums to refine waistline appearance and enhance breathing control. Focus on pulling in the stomach forcefully and holding for brief intervals to maximize effectiveness.

This circuit-style workout challenges abs comprehensively, promoting calorie burn and muscle development. Aim for 2-3 rounds per session, maintaining quality over quantity to achieve a tighter, stronger midsection over the 8-week program.

Can a Sauna Suit Really Boost Your Workout? 

Interested in boosting your workout intensity? The sauna suit gym-wear trend might pique your interest.

A sauna suit is specially designed to retain body heat and increase perspiration during exercise, typically made from neoprene resembling tracksuits or rain gear. Advocates, including TikTok influencers, claim wearing these suits can help shed extra pounds, build muscle, and induce intense sweating.

But is excessive sweating really beneficial for your workout and overall health?

What Exactly Is a Sauna Suit?

A sauna suit functions by increasing body heat retention, thereby elevating core temperature and inducing profuse sweating. This process mimics heat adaptation, similar to acclimating to hot, humid environments, explains Lance Dalleck, PhD, a professor of exercise and sport science at Western Colorado University.

The Benefits of Using a Sauna Suit

According to Dalleck, sauna suits can enhance workout intensity by promoting heat adaptation, increasing blood plasma volume, and improving overall cardiorespiratory fitness. They may also lead to a more substantial caloric expenditure post-exercise, known as excessive post-exercise oxygen consumption (EPOC), aiding in weight loss.

Research and Sauna Suits Research, including studies published in journals like Temperature and conducted by the American Council of Exercise (ACE), suggests sauna suits can improve endurance and metabolic metrics among overweight and obese individuals participating in aerobic and resistance training.

Who Should Use Sauna Suits?

Dalleck's research indicates potential benefits for healthy individuals, particularly those looking to enhance their workout regimen with moderate use of sauna suits. However, caution is advised for people with heart disease, diabetes, or other health conditions affecting thermoregulation.

Safety Considerations

To mitigate risks such as dehydration, Dalleck recommends adequate hydration practices before, during, and after exercising in a sauna suit. This includes consuming water or electrolyte drinks proportional to body weight and sweat loss.

While sauna suits may offer benefits when used appropriately, further research is needed to fully understand their long-term impacts. For now, individuals considering sauna suits should prioritize hydration and consult with a healthcare provider if they have underlying health concerns.

In conclusion, sauna suits can be a tool for enhancing workout intensity, provided they are used responsibly and in moderation.

The Connection Between Vitamin D and Mental Health

Vitamin D plays a critical role in various bodily functions, including calcium absorption for bone health, immune function, muscle function, cell growth regulation, and glucose metabolism.

It also possesses anti-inflammatory properties. Sources of vitamin D include foods such as fatty fish (e.g., tuna, mackerel), egg yolks, cheese, and mushrooms, as well as production in the skin through sunlight exposure.

Deficiency in vitamin D can lead to several health issues, including rickets in children, osteomalacia in adults, and osteoporosis.

Moreover, low levels of vitamin D have been linked with increased risks of autoimmune diseases, cardiovascular diseases, and certain cancers.

Recent research has also suggested a potential association between vitamin D deficiency and mental health disorders such as depression and anxiety.

Research has consistently linked vitamin D deficiency with various mental health issues.

Symptoms associated with vitamin D deficiency often overlap with those of depression, anxiety, and cognitive decline.

These symptoms include fatigue, mood changes, muscle weakness, cognitive impairments such as memory problems and executive dysfunction, along with feelings of hopelessness, loss of interest in activities, changes in weight and appetite, and heightened anxiety.

Factors contributing to vitamin D deficiency include limited sunlight exposure, older age, darker skin pigmentation, obesity, and conditions affecting nutrient absorption.

Lifestyle modifications, such as increasing sunlight exposure and incorporating vitamin D-rich foods into the diet, can help mitigate these risks.

Nevertheless, more research is necessary to fully comprehend the relationship between vitamin D deficiency and mental health risks.

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 [email protected]. We’re ready to listen.