United States: Indulging in those extended morning slumbers over the weekend, compensating for the sleep deficit accumulated during hectic weekdays, is proving to significantly benefit heart health, according to an insightful new investigation.

This particular study, showcased at the European Society of Cardiology Congress held in London, meticulously analyzed the sleep patterns of over 90,000 individuals. It revealed that those who luxuriated in extra rest on Saturday and Sunday mornings exhibited a marked 19% decrease in their susceptibility to heart disease and stroke, according to reports by wtop.com.

Moreover, the more extensive the slumber, the more pronounced the advantage.

“Participants who indulged in the most substantial ‘catch-up’ sleep during the weekend tended to experience the fewest cardiovascular complications,” stated Dr. Joe Lodato, a prominent cardiologist affiliated with Kaiser Permanente in Washington, DC.

The researchers observed lower frequencies of heart disease, hypertension, and stroke within the group that benefited from these extra hours of repose.

Though the study refrains from specifying the precise amount of additional sleep required, it offers a glimmer of hope for those with demanding schedules, often unable to secure adequate rest during the workweek, Dr. Lodato added, as reported by wtop.com.

However, he also issued a cautionary note regarding habitual weekend sleep-ins.

“The ideal scenario is consistently obtaining 7 to 8 hours of sleep each night,” he emphasized, adding, “That is the essential takeaway. Prioritizing quality sleep every night is crucial, as it plays a pivotal role in overall well-being.”

United States: Nutrient-rich food is counted as one of the important and essential elements of healthy living, but something that is more important is getting the most of the benefits from it.

Recently, nutrition experts have outlined that the best way to eat foods like beans, whole grains, and tomatoes is to pair them with something that could help in the absorption of nutrients.

This topic was addressed by many dietitians, and one of those was a vegan dietitian – Catherine Perez, who, in 2023, during CNBC Make It, mentioned, “Certain plant-based foods have different absorbability rates, and those can change, depending on how you treat those foods and even what you might be eating those foods with.”

Perez further noted down three basic yet essential food pairings that must be added to our daily routine to increase nutrient intake.

What food pairings go best with each other?

Iron and Vitamin C

According to the experts, the best pair for plant-based foods – rich in Iron – are the food items high in vitamin C. It is believed that vitamin C helps in better extraction of Iron from food items.

While elaborating on this fact, Cleveland Clinic stated, “Essentially, your body has a harder time absorbing non-heme iron, the type found in plant-based foods.” Further, it also highlighted the fact that vitamin C contributes to more absorption of Iron.

Antioxidants with fats and fat-soluble vitamins

The health expert has mentioned that antioxidants and healthy fats complement each other in the best possible way. Adding the food item with antioxidant properties is best to eat with food that is rich in healthy fats – as the nutrients from both will be absorbed efficiently.

While talking to CBNC Make It, Perez mentioned, “If you’re making a tomato sauce and you’re using extra virgin olive oil with the tomatoes and cooking them down, that’s going to help you activate and absorb lycopene a lot better than if you didn’t have that fat there at all.”

An example of this was quoted by the American Journal of Clinical Nutrition in a study that read, “A spoonful or two of salad dressing may indeed help you derive the optimal nutritional benefit from your veggies.”

Calcium and Vitamin D

Elaborating on this pair, Perez mentioned, “When you have those calcium-rich foods, and you have enough vitamin D in your diet, your body is going to be able to absorb it better.”

According to CNBC, Kaiser Permanente stated, “People who don’t get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years, and your body needs vitamin D to absorb calcium.”

Examples of the same were quoted by Perez, which noted consumption of calcium-rich food like canned salmon with bones, egg yolks, milk, or yogurts during the time of sunlight – which is a good source of vitamin D.

In today’s busy world, it can be difficult to maintain high energy levels throughout the day. Many people turn to energy drinks to give them the boost they need to power through their daily tasks. However, commercial energy drinks are often loaded with sugar, artificial ingredients, and other unhealthy additives that can have negative effects on your health in the long run.

Instead of relying on store-bought energy drinks, why not try making your own at home? Homemade energy drinks can be just as effective at boosting your energy levels, but without all the unhealthy ingredients. Plus, you can customize them to suit your tastes and dietary needs.

Here are a few homemade energy drink recipes that can help you power through your day and support your peak performance:

1. Green tea and honey energy drink:
– 1 cup of green tea (brewed and chilled)
– 1 tablespoon of honey
– Juice of half a lemon
– Pinch of salt
Simply mix all the ingredients together in a glass and stir well. Green tea is a natural source of caffeine, while honey provides a quick burst of energy. The lemon juice adds a refreshing flavor, and the salt helps replenish electrolytes lost through sweating.

2. Berry banana smoothie:
– 1 cup of mixed berries (such as strawberries, blueberries, and raspberries)
– 1 ripe banana
– 1 cup of almond milk
– 1 tablespoon of chia seeds
– Handful of spinach (optional)
Simply blend all the ingredients together in a blender until smooth. Berries are packed with antioxidants and vitamins that can help boost your energy levels, while bananas provide a natural source of carbohydrates for sustained energy. Chia seeds are a good source of omega-3 fatty acids, which can help improve focus and concentration.

3. Citrus coconut water refresher:
– 1 cup of coconut water
– Juice of one lime
– Juice of one lemon
– 1 tablespoon of honey
– Pinch of sea salt
Mix all the ingredients together in a glass and stir well. Coconut water is a natural source of electrolytes, making it a great post-workout drink to replenish lost nutrients. The citrus juices provide a refreshing burst of flavor, while honey adds a touch of sweetness.

These homemade energy drink recipes are not only delicious, but they also provide the essential nutrients your body needs to perform at its best. By fueling your body with natural, whole ingredients, you can give yourself the energy you need to tackle whatever challenges come your way. So skip the sugary, artificial energy drinks and try making your own at home – your body will thank you for it!