Nutrition Corner

How much protein do you need to build muscle? In an Honest Nutrition feature, the focus is on the critical role of protein in muscle growth, emphasizing ongoing research and varying perspectives on optimal intake. The article aims to clarify how much protein individuals should consume daily to maximize muscle development amidst ongoing scientific debate.

Can a vegan diet treat rheumatoid arthritis? A recent study suggesting a vegan diet as a treatment for rheumatoid arthritis has sparked interest, especially after the lead author suggested dietary changes should precede medication. However, established research emphasizes early medication for preventing joint damage in rheumatoid arthritis, with no substantial evidence supporting dietary interventions for this purpose, including findings from this study.

Recipe for The Day

Cheddar Baked Chicken Recipe: Here's a recipe for Cheddar Baked Chicken that's simple and satisfying: Coat boneless, skinless chicken breasts in a mixture of shredded cheddar, bread crumbs, Parmesan, garlic powder, paprika, salt, and pepper. Bake at 375°F for 20-25 minutes until golden and crispy. Serve hot for a delicious, protein-packed meal!

Lifestyle & Fitness Focus

Walking: An Easy Way to Get Fit

Walking is increasingly recognized as a potent tool for enhancing health, often likened to a "wonder drug" due to its extensive benefits.

Engaging in just 2.5 hours per week, roughly 21 minutes a day, can significantly reduce the risk of heart disease by 30% and offer protections against diabetes, cancer, high blood pressure, and cholesterol.

Furthermore, even short walks throughout the day have shown to decrease obesity risk in women by 5% per minute walked, underscoring its accessibility and effectiveness.

Beyond its health benefits, walking emerges as an ideal exercise due to its simplicity and accessibility.

Unlike more complex activities, walking requires minimal equipment and can be done virtually anywhere—whether in a neighborhood, at work, or in natural settings like parks or trails.

Its low-impact nature makes it gentle on joints, contrasting with higher-impact activities like running, and encourages consistent participation without significant injury concerns.

Moreover, walking can be enjoyable and socially engaging, offering opportunities for companionship and introspection.

Whether walking with friends and family or taking solitary strolls, it provides a chance to unwind, clear the mind, and appreciate the natural surroundings.

Studies also suggest that walking enhances creativity and mental clarity, making it a beneficial practice not only for physical health but also for overall well-being and cognitive function.

Plantar Fasciitis: How is it Treated and Who’s at Risk?

Plantar fasciitis stands out as the primary cause of heel pain among adults, affecting approximately 1 in 10 individuals during their lifetime, with a higher prevalence among women.

At UC Davis Sports Medicine, it ranks among the most common foot complaints seen by physicians.

The condition develops due to strain on the plantar fascia, a tough band of tissue that runs from the heel to the toes on the bottom of the foot.

Patients typically experience sharp pain in the heel or arch, especially noticeable with the first steps in the morning when the fascia is stretched after resting overnight.

Risk factors for plantar fasciitis extend beyond athletes to include individuals who spend prolonged periods standing on hard surfaces, such as teachers, nurses, and mail carriers.

Additional risks include obesity, sedentary lifestyles, and structural foot issues like high or low arches.

Starting an exercise regimen requires caution to prevent conditions like plantar fasciitis, emphasizing the importance of gradual progress and adequate stretching.

Managing plantar fasciitis involves a combination of approaches aimed at relieving symptoms and promoting healing.

Patients are advised to stretch their calf muscles regularly and wear shoes offering good arch support.

Cross-training activities like swimming or biking can alleviate foot discomfort, while runners may benefit from specific taping techniques and regular shoe replacements.

For acute relief, employing the "RICE" method—rest, ice, compression, elevate—after physical activity or prolonged standing is recommended.

If symptoms persist despite conservative measures, options such as physical therapy, injections, shock wave therapy, or surgical intervention may be considered under the guidance of specialized medical professionals at UC Davis Sports Medicine.

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