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The Japanese step to fitness
The Japanese step to fitness

New Indian Express

time06-07-2025

  • Health
  • New Indian Express

The Japanese step to fitness

One of the oldest and most accessible forms of physical activity, it is being reimagined in Japan—and across the world among fitness followers who are bombarded with a fad a day. Popularly referred to as Interval Walking Training (IWT), the 3x3 Japanese walking method— a structured yet minimalist approach to fitness— is gaining traction for clinical approval, accessibility, and potential to transform sedentary lifestyles into active with just a few minutes a day. Decoding the Buzz The 3x3 walking method workout, rooted in Japanese health research, alternates between periods of brisk and leisurely walking. 'The trending tactic—the Interval Walking Training (IWT), or 3x3 'Japanese walking' workout—that alternates between moderate and fast-paced walking intervals is a simple and efficient fitness routine inspired by Japanese wellness practices that focus on short, high-intensity walks to boost metabolism, cardiovascular health, and fat burning,' explains Asad Hussain, founder and CEO of OddsFitness. There are two main ways this workout is practiced. The traditional approach recommends a 30-minute session, where participants walk briskly at about 70–85 per cent of their maximum heart rate for 3 minutes, followed by a 3-minute slow walk. This routine is repeated five times. According to Dr Sachin Sethi, principal lead of the Physiotherapy and Rehabilitation Centre at Artemis Hospitals, this cycle four to five times a week, 'can lead to improvements in cardiovascular health, lower blood pressure, increased leg strength, and enhanced aerobic capacity. It's a method that people of all ages and fitness levels can adopt.' An alternative method, popularised for its convenience, involves three-minute walking sessions spaced throughout the day—morning, afternoon, and evening. 'Each session should last just three minutes and follow an interval format: alternate between 30 seconds of moderate-paced walking and 30 seconds of brisk, high-effort walking, repeating the cycle three times,' Hussain says.

Are these popular Instagram fitness trends actually helpful or just hype?
Are these popular Instagram fitness trends actually helpful or just hype?

Business Standard

time20-06-2025

  • Health
  • Business Standard

Are these popular Instagram fitness trends actually helpful or just hype?

From apple cider vinegar promises to moon-charged water rituals, 100 Surya Namaskars a day to collagen powders that claim to erase wrinkles, we've all been tempted to try them. But do they actually work, or are they just hype in disguise? We asked doctors and nutrition experts to break it down for you. This Fact-check Friday, let's separate the facts from the fluff. Can apple cider vinegar balance hormones and burn fat? You've probably seen someone on Instagram gulping apple cider vinegar (ACV) every morning. The claim? It 'balances hormones' and melts fat. But according to nutritionist Dr Divya Sakhalkar, ACV might help you feel fuller and slow down blood sugar spikes, which can support weight loss a little, and for women with PCOS, it may slightly improve insulin sensitivity. But for most people, ACV is not a hormone-fixing miracle. 'Sip it if you like the taste and feel a benefit, but don't treat it like a hormonal wizard potion,' she said. Should you go gluten- or dairy-free if you're not allergic? Going gluten-free or dairy-free might seem like the ticket to more energy and less bloat, especially if celebrities on your timeline swear by it. 'But unless you've got coeliac disease, gluten sensitivity, or lactose intolerance, there's no need to ditch bread or milk. Whole grains and dairy are packed with nutrients like fibre, protein, and calcium. Cutting them out without guidance can leave you more tired, not energised,' said Dr Sakhalkar. Is moon-charged water actually good for sleep and mood? TikTok and Insta reels claim leaving your water out under moonlight can soothe your soul, balance your energy, and improve your sleep. Scientifically though, moon-charged water is still just water. Dr Sakhalkar explains any benefit you feel likely comes from the ritual, not the liquid. It is purely placebo. True sleep and mood balance depends on cortisol, melatonin, screen time, and stress levels. Does post-workout soreness mean better results? You crushed leg day, and now you can't walk. They say that's good for you, right? Well, not always. Asad Hussain, Founder and CEO of Odds Fitness, explains that soreness (or delayed onset muscle soreness, aka DOMS) isn't a must-have sign of a successful workout. It often shows up when your body is doing something new or intense. But progress can happen even without soreness, especially if you're consistent and gradually increasing your load. Can yoga headstands reverse ageing or increase height? Doing a headstand (shirshasana) might boost blood flow and help you feel sharper, calmer, and even younger, to some extent. Asad clarified: 'Shirshasana supports circulation and hormone regulation, but it's not a reverse-ageing switch. And while yoga can improve posture—which can make you look taller and feel more aligned—it cannot make adults grow taller. Bones stop growing after puberty.' Do posture belts actually fix back pain? Asad said they build awareness, but they won't strengthen your muscles or fix the real problem. Long-term improvement requires stretching, strengthening your core and back, and mobility work—not just gadgets. Can face yoga or collagen really reverse ageing? According to Dr Ruben Bhasin Passi, Consultant Dermatologist, CK Birla Hospital Gurugram, face yoga can tone some muscles and may improve blood flow, so yes, some tightening can happen over time. But reversing ageing or sculpting a jawline? Not likely. Collagen powders can improve skin hydration slightly over months. But they're not magic potions. Sun protection, retinoids, and good skincare still do the heavy lifting. Will bone broth or fish collagen give you glowing skin overnight? Dr Passi pointed out that while these foods are nutritious, skin glow also depends on hydration, diet, sun exposure, sleep, hormones, genetics, and skincare. Can onion juice or rice water regrow bald patches? They might make hair look healthier, but they won't bring back lost hair. Onion juice and rice water have some beneficial nutrients, but bald patches caused by conditions like androgenetic alopecia need medical treatment, said Dr Passi. Will lifting weights make women bulky? This one's a classic myth. Dr Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram, confirmed, 'No, lifting weights won't make you bulky. Women have lower testosterone and won't 'bulk up' unless they're following advanced, intense bodybuilding programmes. Instead, weight training makes women leaner, stronger, and metabolically healthier.' Are 100 Surya Namaskars a day the ultimate health solution? Surya Namaskars are a fantastic full-body exercise. But doing 100 daily is not the only way to be healthy. Dr Tayal reminded that health is about balance, which includes nutrition, sleep, exercise, stress, check-ups. 'Overtraining can even cause injuries or burnout. So do what works for your body—not what goes viral,' he said. Is waking up at 4 am the secret to success? #RiseAndGrind may be trending, but success isn't tied to an alarm clock. Dr Tayal said waking up early can align with your natural rhythms, but what matters more is sleep quality and consistency—not just being up before sunrise. Can sound frequencies rewire your brain? Binaural beats and calming frequencies can help you relax, but there's no scientific proof they 'rewire' your brain overnight. Dr Tayal emphasised that brain health improves with long-term habits: exercise, food, rest, and therapy if needed. Do turmeric and ginger shots boost immunity? They help, but they're not a magic shield. Prachi Jain, Chief Clinical Nutritionist, CK Birla Hospital, Gurugram, said turmeric (curcumin) and ginger (gingerol) have proven benefits, but no shot alone can boost your immunity. It's about your entire diet, sleep, and stress habits. Can water or herbal teas flush fat and toxins? Water is essential for detox, but overdoing it doesn't 'flush' fat. And teas or kadhas? They can help digestion and reduce bloating, but they won't melt fat unless you're in a calorie deficit. 'Drinking sufficient water is crucial for maintaining your body's own detoxification mechanisms—primarily your kidneys, liver, and skin. Water assists in eliminating waste through sweat and urine. But consuming more water than necessary doesn't 'supercharge' detox,' said Prachi. Are protein shakes only for bodybuilders? According to Prachi, protein shakes are a convenient tool for anyone who struggles to meet their protein needs—including vegetarians, office workers, and older adults. She said, 'Protein is important for repairing muscles, maintaining healthy skin, for immunity, and for hormone function. Although bodybuilders require greater protein consumption, even an average adult will be better off having shakes if it is not possible for them to consume enough protein through foods. Not every protein shake is equally good—opt for good-quality, low-sugar ones and use them as additions, not replacements, to whole foods.' So, what actually works? The truth is there's no single shortcut or superfood to being fit, healthy, or youthful. Most viral trends have some truth, but the real magic lies in consistency, balance, understanding the science, and knowing what works for your body.

Why short bursts of cold showers are good for you
Why short bursts of cold showers are good for you

Mint

time03-06-2025

  • Health
  • Mint

Why short bursts of cold showers are good for you

Long before Wim Hof turned ice baths into an internet spectacle, ancient Greeks bathed in cold water to rouse the senses. Romans built entire chambers—the frigidarium—around the idea. In Victorian asylums, cold dousing was used to 'correct" unruly behaviour. After a century of hot-water comfort, the pendulum is swinging back. Today, cold showers are touted for sharper focus, reduced inflammation, and mood boosts. Silicon Valley CEOs swear by them. Fitness influencers frame them as proof of grit. But beyond the invigorating jolt, what does science really say? Also read: To boost your mood, treat your brain to good food. Here's why 'Pairing short cold showers with breathwork or post-exercise recovery can significantly amplify the benefits," says Asad Hussain, founder and CEO of OddsFitness. 'When practiced mindfully, cold exposure taps into the body's natural stress adaptation systems that not only boost circulation and metabolism, but also train the nervous system to better handle real-life stress." The term for this mild, beneficial stress is 'hormesis'—a biological phenomenon where small doses of a stressor (in this case, cold) trigger adaptive benefits in the body. Cold exposure, Hussain explains, reduces systemic inflammation, enhances immune response, and activates brown fat—a metabolically active fat tissue known for burning energy to generate heat. From a cardiovascular standpoint, the body's reaction is swift and pronounced. 'Cold water exposure has an immediate impact on the cardiovascular system," explains Dr Sukriti Bhalla, senior consultant & unit head, cardiology, Aakash Healthcare, Delhi. 'The body perceives it as a stressor, which causes blood vessels to constrict and the heart rate to rise. In healthy individuals, this can actually be beneficial over time—it trains the vascular system to become more adaptable and resilient." ELEVEN MINUTES TO A STRONGER YOU One of the most talked-about trends in cold therapy is the so-called '11-minute rule"—a protocol involving a total of 11 minutes of cold exposure per week, typically broken into 2–3 minute intervals. 'This is the threshold where benefits like brown fat activation and neurochemical boosts begin to manifest," says Hussain. 'Beyond that, the returns diminish and the risks rise." Indeed, more is not always better. Chronic cold exposure can backfire, potentially straining the thyroid, disrupting hormonal balance, or even suppressing immunity in vulnerable individuals. Hussain emphasizes a 'short, sharp, and recoverable" approach. 'Controlled hormetic stress, not overwhelming stress, is the key." In the broader conversation around longevity, cold showers join an elite group of hormetic tools that include intermittent fasting and high intensity interval training (HIIT). 'Cold exposure is unique in its impact on the nervous system and inflammation control," Hussain notes. 'Fasting and HIIT target metabolic health more directly. A thoughtful combination of all three is likely the most effective strategy for long-term vitality." The biological pathways activated by cold exposure are still being mapped, but early evidence suggests links to mitochondrial function, oxidative stress reduction, and possibly even the preservation of telomere length and favourable epigenetic changes—all markers tied to aging and resilience. Also read: A (little) pain is good for you. Here's why Adopting a cold shower habit isn't just a mental challenge— it's a physiological investment. After six months, many individuals report a cocktail of improvements including enhanced circulation, better blood sugar regulation, and even hormonal balance. 'Behaviourally, people experience better stress tolerance, focus, mood elevation, and deeper sleep," says Hussain. Perhaps most notably, cold showers seem to sharpen the mind's ability to endure discomfort. 'This tolerance transfers to real life—reducing baseline anxiety and increasing clarity," he adds. In a 2008 paper published in Medical Hypotheses, researcher Nikolai A Shevchuk proposed that 'adapted cold showers" may relieve symptoms of depression by triggering neurochemical responses like increased noradrenaline and beta-endorphin release. THE CAVEATS For all its acclaim, cold exposure can be counterproductive—particularly for individuals with certain health conditions. Women with hypothyroidism or autoimmune thyroid disease may be more vulnerable to cold intolerance, Hussain explains. Likewise, those grappling with adrenal fatigue or HPA axis dysregulation—conditions marked by chronic stress—should proceed with caution. 'For them, cold exposure might increase cortisol output, worsening fatigue, anxiety, or insomnia," he warns. Minakshi Pant, 26, an entrepreneur in Delhi, learned this the hard way. 'My friends were trying cold showers—some even ice baths—so I gave it a shot," she recalls. 'But I have Raynaud's syndrome, and my symptoms worsened. My fingers went numb, and at night they would twitch painfully." Her doctor confirmed her suspicion: cold exposure had exacerbated her condition. Prolonged or very cold exposure, especially in individuals with heart disease or high blood pressure, can provoke abnormal heart rhythms or elevate blood pressure to dangerous levels," notes Bhalla. 'For most people, starting with brief exposures under two minutes and working up gradually is both safe and effective." As with any wellness trend, personalization is key. FOR GLOWING SKIN Beyond their metabolic and neurological perks, cold showers have been touted as a path to glowing, youthful skin. But how much of that is dermatology-backed reality? 'Cold water does have tangible skin benefits," says Dr Nirupama Parwanda, dermatologist and founder of Zolie Skin Clinic in Delhi. 'It can reduce puffiness, inflammation, and tighten pores temporarily. Also read: Should you try the celeb-approved lymphatic drainage massage? For individuals with oily skin, cold water may modestly reduce sebum production. 'In conditions like dermatitis or allergic reactions, cold water can help soothe irritation and reduce itching," she notes. Cold water also improves blood circulation—briefly lending the skin a more radiant, flushed appearance. But the glow is often fleeting. 'It's a combination of physical changes and how you feel after—the mood boost plays a role too," Parwanda explains. The temporary 'tightness' or brightness is not the same as lasting transformation. While most skin types can tolerate cold showers, Parwanda cautions against a one-size-fits-all approach. 'Sensitive or rosacea-prone skin may benefit from the inflammation-reducing effect of cold water during flare-ups but abrupt temperature changes can actually provoke rebound flushing in others." She warns that cold water, compared to lukewarm water, can impede the skin's ability to absorb active ingredients in topical treatments. As colder seasons approach, the situation becomes trickier. 'In winter, cold showers can exacerbate dryness, especially for those with eczema or psoriasis," she explains. 'It's important to use moisturisers rich in ceramides, hyaluronic acid, or shea butter. And always apply sunscreen." Ultimately, the resurgence of cold showers as a wellness tool mirrors a broader cultural shift from convenience and comfort to resilience and discipline. 'Cold exposure can become a keystone habit," says Hussain, 'one that trains the mind, energizes the body, and nudges you toward a more intentional lifestyle." Tanisha Saxena is a Delhi-based independent journalist. She writes stories that are on the intersection of art, culture and lifestyle. Also read: Want to recover fast from injury? Quit fizzy drinks and alcohol

Forget expensive supplements: 8 kitchen staples to fix your gut naturally, boost immunity, beat bloating, sleep better
Forget expensive supplements: 8 kitchen staples to fix your gut naturally, boost immunity, beat bloating, sleep better

Hindustan Times

time10-05-2025

  • Health
  • Hindustan Times

Forget expensive supplements: 8 kitchen staples to fix your gut naturally, boost immunity, beat bloating, sleep better

Your gut is not just where digestion happens, it is where health begins. Cultivating simple, homegrown foods like herbs, leafy greens, and fermented vegetables can dramatically support your microbiome. In an interview with HT Lifestyle, Asad Hussain, Founder and CEO at OddsFitness, shared, 'Your digestive system influences much more than just your stomach, it's the cornerstone of overall health, immunity and even your mood.' Asserting that personalised wellness starts with restoring balance in the gut, Asad Hussain said, 'Growing your own food is one of the most powerful, low-effort steps you can take toward better digestion, immunity and long-term vitality.' Improving digestion doesn't require expensive supplements. Instead, simple homegrown herbs and homemade ferments can offer scientifically proven benefits. According to Asad Hussain, here's how you can naturally boost your gut health at home: Tulsi isn't just spiritually significant - it's scientifically powerful for your digestion. Modern studies reveal that tulsi acts as a prebiotic, increasingly beneficial gut bacteria like Lactobacillus and Bifidobacterium, crucial for digestive health (Kondapalli et al., 2022). How to use: Chew fresh tulsi leaves each morning or brew them into tea. Commonly found in Indian homes, curry leaves are rich in dietary fiber and polyphenols. Recent research highlights their ability to enhance gut bacteria and produce short-chain fatty acids, supporting overall gut balance. How to use: Include fresh curry leaves in daily cooking or chew them raw in the morning. Fenugreek seeds pack a fiber-rich punch, helping regulate gut health. Studies show fenugreek boosts beneficial gut microbes and can correct imbalances caused by unhealthy diets. How to use: Sprout fenugreek seeds and add them to salads or curries. Mint leaves contain menthol, proven effective at easing symptoms like bloating and abdominal pain related to irritable bowel syndrome (IBS). It relaxes gut muscles and relieves discomfort. How to use: Brew fresh mint leaves into soothing herbal tea after meals. Moringa leaves are nutrient-rich and beneficial for gut motility and reducing constipation. Research indicates moringa effectively improves gut bacteria balance, promoting healthier digestion. How to use: Add fresh or dried moringa leaves to soups, curries, or smoothies. Aloe vera is widely used for gut relief due to its anti-inflammatory and gentle laxative properties. Clinical studies show it can effectively alleviate constipation and IBS symptoms. How to use: Blend fresh aloe vera gel into water or juice but use sparingly to avoid laxative over-effects. These homemade fermented dairy products introduce beneficial probiotics into your gut. Regular consumption significantly improves digestive function and eases constipation symptoms, according to multiple studies. How to use: Prepare homemade yogurt or kefir and consume it daily. Fermented vegetables like sauerkraut and kimchi enhance gut flora diversity. Clinical trials confirm their role in reducing IBS symptoms, including abdominal pain and bloating, by enriching the gut microbiome with beneficial bacteria. How to use: Make sauerkraut or kimchi at home and have a serving daily as a side dish. Simple, natural and scientifically backed, these homegrown foods can dramatically improve your digestion and overall health, one bite at a time. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

A guide to understanding inflammation and ways to combat it's negative effects
A guide to understanding inflammation and ways to combat it's negative effects

Mint

time04-05-2025

  • Health
  • Mint

A guide to understanding inflammation and ways to combat it's negative effects

Do you feel fatigued frequently, have stubborn acne or joint pain? Your body is probably showing signs of inflammation. Inflammation as a trigger for various ailments have been a point of discussion among medical experts in recent years. But is inflammation something that can be avoided? And keeping the complex lifestyles we lead with erratic timings, food habits and more, are there ways we can heal from it? 'Inflammation is like a double-edged sword," says Delhi-based Asad Hussain, founder and CEO of OddsFitness, a personal fitness trainer service. 'Acute inflammation is crucial for healing," he says. According to a December 2024 paper by Harvard Health, Why All The Buzz about Inflammation — And Just How Bad Is It?, inflammation isn't necessarily bad and our body needs it. As the paper explains, it is our body's defence mechanism against an illness, injury or any other unwanted intrusion like a bacterial infection. Almost like an alarm system, it prepares our body to fight against the problem. So no, it isn't possible for you to be without inflammation. Long-term inflammation can result from unhealthy lifestyle choices such as excessive sugar, processed foods, smoking, alcohol, and lack of exercise and weight gain, says Mumbai-based Dr Manjusha Agarwal, senior consultant internal medicine, Gleneagles Hospital, Mumbai. Emphasising on the role of diet, she notes, 'Cut down on white bread, white rice, pasta, pastries, sugary drinks, fried foods, certain baked goods that used processed flour, and alcohol. High in trans fats, refined sugars, and additives like emulsifiers, these foods alter gut microbiota and trigger inflammation." Chronic stress, lack of rest and lack of exercise too can cause inflammation, she adds. According to Hussain, other factors that can trigger inflammation include air pollution, pesticides, and microplastics that generate oxidative stress. Skipping meals too can worsen inflammation, he says. Another factor that can cause/increase inflammation is, 'high intake of caffeine," says Nicole Linhares, sports nutritionist and integrated health coach. Caffeine, especially when consumed first thing in the morning or on an empty stomach—can spike cortisol levels, the body's stress hormone, which is linked to inflammatory responses, she shares. 'Cooking oils high in omega-6 fatty acids, like soybean, sunflower, and safflower oil, can also disrupt the body's balance when not paired with enough omega-3s. This imbalance is closely linked to increased inflammation," Linhares says. How does one identify if they have inflammation? Persistent fatigue, joint pain, skin issues like eczema or acne and frequent susceptibility to infections are some key signs. 'Other signs include unexplained weight gain, insulin resistance, or bloating. Elevated CRP levels or high ferritin levels in the blood can be an indicator too," Hussain informs. Being mindful of a few habits can help. Eating heavy meals close to bedtime, for instance, can interfere with digestion and sleep, both of which are essential for managing inflammation. Ideally, finish your last meal 3 to 4 hours before going to bed to allow your body time to properly digest, Linhares says. 'Eating too quickly or while stressed can disrupt gut function and trigger inflammatory responses. Taking a few deep breaths and calming your mind before meals can support better digestion and reduce stress on your system," she adds. Another hidden contributor according to Linhares is excess sodium. 'High salt intake—often from processed foods, sauces, MSG, or flavor enhancers—not only elevates inflammation but also increases the risk of high blood pressure." To reduce or mitigate inflammation, Linhares's suggestion is to 'Eat your rainbow." 'Fresh fruits, leafy greens, tomatoes, and whole grains are inflammation-fighting powerhouses. Rich in polyphenols and antioxidants like lycopene and beta-carotene, these foods help the body combat oxidative stress," she says. She also suggests adding herbs and spices to our diets. 'Turmeric, ginger, cinnamon, holy basil (tulsi), ashwagandha, and triphala are known for their anti-inflammatory properties. Herbal teas—like turmeric, cinnamon, or tulsi—can be sipped throughout the day to support balance," she says. Besides diet, reducing stress is another effective solution. 'Practicing mindfulness, yoga, or even deep breathing for ten minutes can help," says Hussain. In conclusion, while it is something one cannot eliminate entirely, a holistic approach to life – with regular exercise and avoiding processed foods, inculcating healthy sleep habits and practicing mindfulness – can help rein in inflammation's negative effects. Sumitra Nair is an independent journalist based in Kochi.

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