Nutrition Corner

Nutritional challenges in urban populations - Fibre supplementation for enhanced gut health: Globally, urban populations are facing nutritional challenges due to the shift towards convenient, readily available foods.

Chia Seed Water for Weight Loss: Does It Work? Chia seeds offer healthy antioxidants and filling fiber, but should you mix them with water to lose weight?

Recipe for The Day

Baked Feta & Tomato Spaghetti Squash: Inspired by the baked tomato and feta pasta trend, this easy baked spaghetti squash recipe is a showstopper on any table. Baking the feta and tomatoes in the squash half results in a lovely sauce when everything is mixed together. The balsamic glaze adds a nice bit of sweetness while playing up the acidity of the tomatoes. Dried oregano works as a substitute for fresh, but reduce the quantity by half. Serve alongside a side salad and crusty bread.

Lifestyle & Fitness Focus

4 Health Benefits Of Kefir, According To Nutrition Experts

• Good Source of Probiotics: Kefir contains various strains of live bacteria, making it a rich and diverse probiotic source. Probiotics are living microorganisms, including bacteria and yeast, that offer health benefits. Some of the potential benefits of probiotics include their ability to alter the composition of bacteria in the gut, improve intestinal barrier function, support healthy digestion and help produce short-chain fatty acids—compounds associated with health and lower risk of chronic disease—and certain vitamins. They may also help modulate the immune system and decrease inflammation.

• May Aid in Blood Sugar Management: Consuming kefir may help manage blood sugar levels, especially in people with type 2 diabetes. In one small 2015 study, 60 people with type 2 diabetes consumed either 600 milliliters of kefir twice a day or a placebo for eight weeks. Those who consumed the kefir had significantly lower hemoglobin A1c (HgA1c), a measure of blood sugar over time, compared to placebo.

• Might Reduce Inflammation: Studies suggest kefir may aid in reducing inflammation by inhibiting the activity of proinflammatory cytokines—proteins that play a role in pain and inflammation—and increasing anti-inflammatory cytokine concentrations to reduce the risk of certain diseases and disease-related complications.

• Helps Build Stronger Bones: As kefir is a dairy product containing calcium, vitamin D and phosphorus, it may help build and maintain strong bones, says Maisano. A review of studies examining important nutrients for bone health found that fermented dairy products are associated with a reduced risk of hip fracture.

4 Health Benefits of Matcha Tea

• May benefit brain health: Matcha is known for its properties that promote healthy aging, especially for brain health. Studies support matcha’s impact on memory, cognitive function and enhanced focus, though the research has found greater cognitive benefits in women than men and scientists say more large studies in humans need to be done to confirm matcha's benefits to brain health.

• Improves gut health: The polyphenols in matcha affect gut health. The gut microbiome plays an important role in diseases like diabetes, obesity and liver disorders. The EGCG catechins also add healthy bacteria to the gut and may improve metabolism. After two weeks of one matcha tea a day, changes often begin in the microbiome.

• Lowers heart disease risks: Some research has found the antioxidant and anti-inflammatory properties in matcha may strengthen heart health. A landmark study from 2001 found green tea, including matcha, prevented atherosclerosis, the buildup of plaques in the arteries, but the study was done in animals, not humans. Recent studies on certain vitamins in matcha, including vitamin C, support the tea’s preventative properties against atherosclerosis, but more research is needed to confirm this effect.

• Supports a stronger immune system: A matcha a day keeps the doctor away. At least, that’s what evidence linking matcha to a stronger immune system suggests. Matcha’s anti-inflammatory properties support a healthy immune system, while its marked improvements in gut health also strengthen immune response.

How to Get Clear Skin: 4 Proven Tips for Fighting Acne

• Wash your face twice a day: If you’re prone to breakouts or have oily skin, don’t skimp on washing your face as part of your morning and evening skin care routine. In a studyTrusted Source that focused specifically on face washing, participants were asked to wash their face one, two, or four times a day for a six-week period. At the end of the study, there was a significant improvement in the acne lesions of those who washed their face twice a day. The participants who only washed their face once a day had the greatest increase in pimples.

• Use a mild cleanser: When it comes to choosing the “best” cleanser, fancier may not necessarily be better. A systematic review of 14 studies found that there really isn’t much difference in skin breakouts, no matter what type of cleanser you use. The studies included everything from cleansing bars and antibacterial soaps to cleansers that contained alpha and beta hydroxy acids. While this may be disappointing if you’ve spent a lot of money on an expensive cleanser, the takeaway here is that keeping it simple is probably best. A mild cleanser without a lot of ingredients and fragrances can work just as well as more expensive options.

• Apply a moisturizer: Like cleansers, moisturizers don’t have to be expensive or filled with fancy ingredients. More importantly, look for a moisturizer that’s noncomedogenic. This means it won’t clog your pores. If you have oily skin, moisturizers labeled “lightweight” may be best to prevent a heavy, greasy feeling. Some people find they have to switch to heavier moisturizers during the winter months when cold, dry air can leave skin feeling tight and dried out.

• Get plenty of sleep: Not getting enough sleep may also cause your skin to break out more often. According to a 2015 study, more than 65 percent of the study’s participants who said they felt tired also had acne. The study’s authors theorized that a lack of sleep could, in some instances, cause the body to release inflammatory compounds. These compounds could cause the skin to break out or worsen acne. To stay healthy both on the inside and out, aim for seven to nine hours of quality sleep each night.

This Inner Thigh Workout Will Transform Your Legs

• Bridge Hold with Alternating Leg Kicks: Hip bridges engage your pelvis and glutes, which helps improve your balance and stability. Add in alternating leg kicks to develop strong, toned inner thighs.

• Inner Thigh Tap-Out: This move involves a side plank that activates your hips and obliques while working your inner thighs. You'll strengthen your adductors and core without placing stress on your back.

• On-Side Leg Pulse: Leg pulses help strengthen and tone your inner thighs, which improves your hip mobility and stability. Remember to avoid swinging your legs. Keep your movements controlled and small.

• Step-Up Kick and Rest: This move activates your glute and leg muscles, including your hamstrings and quads. Strong glutes help improve your mobility and bolster pelvic stability.

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