Almonds reduce sports injuries
For people who exercise regularly, eating some almonds every day is a very good choice. A randomized controlled trial in “Frontiers of Nutrition” showed that high-intensity exercise participants ate 57 grams of almonds per day for one month, and their blood fat content, which is extremely beneficial to metabolic health and energy regulation, increased significantly. Less fatigue and tension, better leg strength and less muscle damage.
A total of 38 male and 26 female participants were included in the study, aged 30 to 65 years. About half of them were randomly assigned to the almond diet group, and the other half were randomly assigned to the control group. Blood and urine samples were collected from all participants before and after the 4-week diet trial. The physical fitness test includes a 30-second anaerobic test, a 50-meter shuttle run test, a vertical jump, bench press, and leg strength exercises. The researchers collected blood and urine samples from the participants immediately after the 90-minute exercise session and daily for the next four days.
The analysis found that plasma concentrations of the beneficial fat (12,13-dihydroxy-9Z-octadecenoic acid) were 69% higher in the almond group participants after exercise than in the control group. This beneficial fat is said to increase fatty acid transport and stimulate post-exercise metabolic recovery. The researchers concluded that eating almonds every day can change metabolism, reduce exercise-induced inflammation and oxidative stress, and allow the body to recover faster.
”Almonds contain a mix of nutrients and polyphenols that aid in metabolic recovery after a high-intensity workout. The inner kernels are rich in protein, healthy fats, vitamin E, minerals and fiber, while the polyphenols inside the brown skin end up in The large intestine, which helps control inflammation and oxidative stress,” the researchers said.
Breathe deeply for 5 minutes a day to reduce anxiety
Today, controlled breathing exercises are a potential tool for stress management and happiness. A new study published in the American Journal of Cell Reports Medicine found that performing deep breathing exercises for 5 minutes a day can reduce stress, improve mood, and increase happiness.
The research team of the Stanford University School of Medicine in the United States conducted a test study on 114 volunteers. The participants were randomly divided into 3 groups, and each group received a breathing training method. The first group takes a deep breath. Specific actions: inhale slowly → take a short breath → take a deep breath → exhale as long as possible. For the second set of box breaths, breathe through your nose and expand through your belly or diaphragm. Specific actions: Inhale for five seconds → hold your breath for 5 seconds → exhale for 5 seconds → hold your breath again for 5 seconds. The third set takes a deep breath. Inhale longer and exhale shorter. Specific actions: Take a deep breath → exhale shortly 30 times → exhale completely. The researchers asked all the participants to practice breathing for 5 minutes every day for a month, and recorded their stress and emotional changes. The researchers also asked another group of participants (the control group) to undergo standard mindfulness training. Participants in this group did not engage in any specific breath control, but observed their own breathing to help improve concentration. All participants completed two questionnaires at the beginning and end of the study to assess the effect of the breathing exercises on their anxiety levels.
The results of the comparative analysis showed that breathing training, especially deep breathing, was more effective in reducing stress than mindfulness. Deep breathing reduces anxiety and depression and improves physiological responses such as respiratory rate, heart rate, and heart rate variability. Just 5 minutes of deep breathing every day for a month can significantly reduce anxiety and elevate your mood.
