Nutrition Corner

Eating small fish whole may reduce risk of dying from cancer and other causes: Following a healthy diet can lower cancer mortality risk, whereas an unhealthy diet may increase it. Researchers from Nagoya University Graduate School of Medicine discovered that consuming small fish whole could reduce both cancer and overall mortality risk in Japanese women, as reported in Public Health Nutrition.

Healthy diet mitigates type 2 diabetes risk across genetic profiles: A study from the University of Eastern Finland reveals that adhering to a healthy diet aligned with nutrition guidelines is linked to improved blood glucose levels and reduced risk of prediabetes and type 2 diabetes, even among individuals with a high genetic predisposition to the disease. This suggests that a healthy lifestyle, including diet and exercise, can significantly prevent or delay the onset of type 2 diabetes, although the study highlights the need for further research on whether diet's benefits vary across individuals with different genetic risks.

Recipe for The Day

Crispy Striped Bass with Citrus Soba:This recipe features a refreshing ginger-orange vinaigrette paired with soba noodles, snap peas, and crispy-skinned striped bass, creating a flavorful and wholesome meal option that's ready in just 35 minutes.

Lifestyle & Fitness Focus

7 Resistance Band Exercises for Stronger Arms and Shoulders

Building strong arm and shoulder muscles is crucial for daily activities and bone health. Resistance bands provide varying tension levels throughout exercises, making them ideal for beginners easing into strength training, according to Michael Hamlin, CSCS, founder of EverFlex Fitness in Calgary, Canada.

Here's a 7-move resistance band arm and shoulder workout designed by Rachel Hall, a certified personal trainer and fitness program director:

1. Bow and Arrow: Stand and hold the resistance band at shoulder height, arms extended. Pull one elbow back while keeping the other arm straight. Alternate sides for 10-12 repetitions.

2. Banded Push-Up: Secure the band against your upper back and perform push-ups. Modify by kneeling or adjusting band tension. Aim for 12-16 reps.

3. Front Raise With Rear Delt Fly: Step on the band with feet, grasp the ends, and lift to shoulder height. Then, perform rear delt fly by pulling elbows back. Repeat for 12-16 reps.

4. Standing Bear Hugs: With the band under your feet and against your back, extend arms to the sides and press forward in a hugging motion. Do 16-20 repetitions.

5. Overhead Triceps Extension: Step on the band, grip overhead, and extend arms upward. Bend elbows to lower hands behind head, then extend arms back up. Repeat 12-20 times.

6. Steeple Press: Step on the band, roll it around hands for added resistance, and press arms overhead from a prayer position. Perform 16-20 repetitions.

7. Drag Curls: Step on the band, hold it at your sides, and curl arms up toward shoulders while keeping elbows close to body. Lower and repeat for 16-20 reps.

Perform these exercises in sequence with 20-30 seconds of rest between sets, aiming for 3-4 sets total. Always consult with a healthcare provider before starting a new exercise routine, especially if recovering from injury or managing a chronic condition.

What Is Self-Care, and Why Is It So Important for Your Health?

Self-care isn't about self-indulgence; it's about maintaining good health to fulfill daily responsibilities effectively and support others. The growing interest in self-care, evidenced by a significant increase in Google searches since 2018, reflects a broader recognition of its importance amidst rising levels of anxiety and depression in society. Paula Gill Lopez, PhD, underscores its relevance in combating these issues exacerbated by modern stresses and technological demands.

Defined by organizations like the World Health Organization, self-care encompasses activities individuals undertake to maintain physical and emotional well-being, from basic hygiene to managing chronic conditions with or without professional assistance. Kelsey Patel highlights its role in managing work-related stress and the fast-paced nature of daily life, which often leads to feelings of overwhelm and isolation.

Self-care involves not just personal practices but also interactions with healthcare providers for preventive care and treatment adherence. Marni Amsellem, PhD, emphasizes its personal nature, encompassing activities that nourish body, mind, and spirit—whether relaxing, intellectual, spiritual, physical, or practical. Categories of self-care include emotional practices like setting boundaries, physical activities such as exercise routines, and spiritual pursuits like meditation.

Research underscores that integrating self-care into daily routines promotes resilience, enhances overall health outcomes, and supports longevity. Starting a self-care routine involves identifying activities that bring joy, replenish energy, and restore balance, gradually expanding these practices with support from community resources or professionals. Ultimately, self-care is a commitment to investing in personal well-being, fostering resilience, and enhancing quality of life amidst life's challenges.

3 Kettlebell Moves

Incorporating kettlebells into your home workout routine can significantly diversify your exercises and enhance muscle engagement, says Nadia Havens, a strength and conditioning specialist affiliated with Harvard's Massachusetts General Hospital. Unlike dumbbells, kettlebells have their weight offset from the handle, providing a unique challenge that requires muscle strength, balance, core stability, flexibility, and coordination.

Start with a moderately challenging kettlebell weight that allows you to perform 5-10 repetitions of each exercise effectively. According to Havens, if you're not fatigued by the end, consider increasing the weight or adjusting the exercise tempo for added intensity.

Here are three kettlebell exercises to get started, with considerations for those with specific health concerns:

1. Swings: Targeting the buttocks, hips, and lower back, swings improve posture and engage core muscles. Begin by standing with feet shoulder-width apart, holding the kettlebell with both hands between your legs. Hinge at the hips to swing the kettlebell back between your legs, then thrust your hips forward to swing the kettlebell up to chest or eye level. Repeat for up to 10 swings per set, ensuring proper form to prevent injury.

2. Halos: This exercise works the abdomen, back, and shoulders. Stand with feet shoulder-width apart, hold the kettlebell overhead with both hands, and circle it clockwise and counterclockwise over your head. Perform 4-5 circles in each direction per set, adjusting the circle size or kettlebell weight for more challenge or ease.

3. Farmer's Walk: Enhance arm, shoulder, and upper back strength by holding a kettlebell in each hand and walking 20 steps forward and back. Maintain proper posture throughout to maximize core engagement. For variation, hold a kettlebell in only one hand at a time, ensuring even weight distribution to avoid leaning.

These exercises not only strengthen muscles but also improve everyday functional movements. Always seek guidance from a trainer, especially when attempting new exercises like swings, to ensure correct technique and prevent injury.

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.