Nutrition Corner

Best Foods for Thyroid Health: Foods rich in selenium, omega-3 fatty acids, vitamin D, antioxidants, and zinc can help reduce inflammation and support thyroid hormone production in individuals with hypothyroidism. Additionally, the Ray Peat diet, designed to address thyroid hormone imbalances, includes many foods that may benefit thyroid health.

The Benefits of Beans and Legumes: Plant-based proteins, such as beans and legumes, offer high levels of minerals and dietary fiber while being low in saturated fat and cholesterol, making them a healthy alternative to red meat. Incorporating beans into your diet can lower blood cholesterol, keep you feeling full longer, and choosing no-salt-added or rinsed canned options can help manage sodium intake.

Recipe for The Day

Clean Eating Blueberry Muffins Recipe: To make clean eating blueberry muffins, combine whole-wheat flour, baking powder, baking soda, and salt with a mixture of honey, applesauce, egg, and vanilla. Stir in almond milk and blueberries, then bake at 375°F for 18-20 minutes until a toothpick comes out clean, yielding a healthier treat with 292 calories per serving.

Lifestyle & Fitness Focus

The 30 Best Dumbbell Exercises for Building Muscle

Dumbbell exercises offer a versatile way to target the entire body, including the back, triceps, biceps, shoulders, hamstrings, and glutes. You can tailor your dumbbell workouts by adjusting the weight and intensity—use lighter weights for HIIT circuits or heavier weights for hypertrophy with techniques like supersets or time under tension. To optimize your results, refer to our rep range guide, which outlines the benefits of high reps (15+), low reps (5 or fewer), and moderate reps (8-12) based on your fitness goals.

Here are some effective dumbbell exercises to incorporate into your routine:

Dumbbell Back Exercises:

1. Reverse Fly

   • Stand with feet hip-width apart and hinge at your hips, arms extended with palms facing each other.

   • Raise your arms out to your sides, creating 90-degree angles, and squeeze your shoulder blades together at the top.

   • Pause, then reverse the motion.

2. Woodchop

   • Stand with feet shoulder-width apart, holding one dumbbell with both hands and knees bent.

   • Bring the weight to the outside of one thigh and twist your torso to lift the weight across your body to above your opposite shoulder.

   • Reverse the motion to return to the starting position.

3. Pullover

   • Lie on your back, holding a dumbbell by its ends overhead with both hands.

   • Press the weight over your chest, then reach back over your head, bending your elbows slightly.

   • Pull the dumbbell back over your chest, feeling a stretch in your lats.

Dumbbell Shoulder Exercises:

1. Lateral Raise

   • Stand with feet shoulder-width apart, holding dumbbells at your sides with palms facing one another.

   • Raise the weights out to your sides until they reach 90 degrees, then lower them back down.

2. Side Plank with Lateral Raise

   • Lie on your left side with your left forearm on the floor and a dumbbell in your right hand.

   • Raise your hips to form a straight line, and lift the dumbbell in your right hand until your arm is parallel to the floor.

   • Lower the weight to the starting position and repeat on the other side.

Incorporate these exercises into your workout routine to enhance strength and target various muscle groups effectively.

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.