The winter season compels us to sit at one place, under the blanket, at the ease of warmth. But aren't we all aware of the dangers of a sedentary lifestyle? And when it is winter, it makes it more so stagnant. Not just that, but now a new study from the University of Iowa says that being a couch potato could lead to 19 chronic conditions. Among the 19 chronic conditions, obesity, diabetes, depression and heart diseases also made it to the list.

Research shows that among many diseases, increased blood pressure, high blood sugar, excess body fat around the waist, unhealthy cholesterol levels that leads to metabolic syndrome, cardiovascular disease and cancer are also there. This is why any extended sitting whether at desk, behind the wheel or the screen can be harmful.

How was the study conducted?

The team of researchers from various departments at the University of Iowa conducted a detailed study where they analyzed records from over 40,000 patients at a major Midwestern hospital system. In the records, they looked at the extensive physical inactivity of these patients and how it impacted their overall health.

The study and the detailed analysis is published in the journal Preventing Chronic Disease and studies.

As part of conducting the study, a 30-second exercise survey was conducted. Then, patients were also asked two questions: how many days per week they engaged in moderate to vigorous exercise and for how many minutes per session? On the basis of response, the patients were categorized into three groups:

• Inactive - 0 minutes per week
• Insufficiently active - 1-149 minutes per week
• Active - 150 minutes per week

As per Lucas Carr, associate professor in the Department of Health and Human Physiology and study's corresponding author, "This two-question survey typically takes fewer than 30 seconds for a patient to complete so it does not interfere with their visit. But it can tell us a whole lot about that patient's overall health."

What did the study find?

The study got 7,261 responses, and it found that around 60% of them met the recommended guidelines for exercising. These people met the 150 minutes or more minutes of moderate exercise per week. However, almost 36% exercised less than 150 minutes per week and 4% reported no physical activity.

The study also found that people experienced lower rates of depression. 15% of people who exercise for 150 minutes or more, or at least for some amount of time could experience depression, as compared to 26% of those who are inactive. Similarly, for obesity, the numbers are 12% versus 21% for obesity, 20% versus 35% for hypertension and the similar trend was seen in other diseases, and markers of good health, including lower resting pulse rates, and cholesterol profiles.

Patients with no physical activity carried a median of 2.16 chronic conditions, this number was 1.49 conditions in insufficiently active patients and dropped to 1.17 in active patients.

The 19 chronic conditions are:

• Obesity
• Live disease
• Psychoses
• Chronic Lung disease
• Neurological seizures
• Coagulopathy (blood clotting disorder)
• Depression
• Weight loss issues
• Uncontrolled hypertension (high blood pressure)
• Controlled hypertension
• Uncontrolled diabetes
• Anemia deficiency
• Neurological disorder affecting movement
• Peripheral vascular disease
• Auto Immune Disease
• Drug Abuse
• Hypothyroidism
• Congestive heart failure
• Vulvar disease (heart valve problem)

Fasting for three hours before bed can significantly improve heart health and reduce the risk of coronary artery disease (CAD) as well as other chronic conditions, an Arteriosclerosis, Thrombosis, and Vascular Biology study suggests.

While many believe that diet plans such as intermittent fasting or time-restricted eating can help reduce their weight, researchers at Northwestern University have found that not eating three hours before going to sleep can reduce overnight blood pressure by nearly four percent, heart rate by five percent and strengthen overall heart rhythms.

This can help reduce overall strain on the heart which lowers risks for conditions like hypertension and CAD. Additionally, the scientists also discovered a drop in blood sugar levels, improved glucose tolerance and insulin sensitivity.

Participants who underwent glucose tests also showed better insulin release which tend to stabilize during the day. Additionally, an improved heart rate also lowered nighttime cortisol, which helped in metabolic balance.

Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine and chief of sleep medicine in the department of neurology at Feinberg and corresponding author said of the results: "It's not only how much and what you eat, but also when you eat relative to sleep that is important for the physiological benefits of time-restricted eating."

The study authors also noted: "Extending overnight fasting duration by three hours in alignment with sleep improved cardiometabolic health in middle-aged/older adults by strengthening coordination between circadian- and sleep-regulated autonomic and metabolic activity.

"This sleep-aligned time-restricted eating approach represents a novel, accessible lifestyle intervention with promising potential for improving cardiometabolic function."

Coronary Artery Disease: The Silent Killer

Despite being as a common heart disease, coronary artery disease (CAD) develops over years and has no clear signs and symptoms apart from a heart attack. The illness begins due to a buildup of fats, cholesterol and other substances known as plaque in and on the artery walls.

Over time, this can cause narrowing or blockage of the coronary arteries and block the supply of oxygen-rich blood to heart which can lead chest pain (angina), shortness of breath and ultimately, heart attacks.

Typically, those above the age of 45, having a biological family member with heart disease, lack of sleep, smoking, consuming saturated fats along with other autoimmune diseases such as lupus and rheumatoid arthritis can increase the risk of developing CAD.

Treatment options may include medicines and surgery. Eating a nutritious diet, getting regular exercise and not smoking can help also prevent CAD and the conditions that can cause it.

Nearly one in 10 Indian adults suffer from CAD and about two million people die from the disease annually. Apart from this, about 18 to 20 million American adults aged 20 and older are also affected about the disease.

Strokes: A Rising Crisis In India

One in seven stroke patients in India are young adults aged below 45 years, with hypertension leading as the major risk factor, according to a study by the Indian Council of Medical Research (ICMR).

The Global Burden of Disease Study 2021 identified hypertension, air pollution, tobacco smoking, high cholesterol, increased salt intake, and diabetes as the leading risk factors of stroke.

Incidence of stroke is increasing significantly in low- and middle-income countries (LMICs), especially in India, due to population growth, aging, and greater exposure to risk factors.

Often called the stress hormone, cortisol is produced by your adrenal glands, located on top of the kidneys. The hormone plays a critical role in keeping you healthy and maintaining your energy as well cardiovascular health.

Cortisol is a necessary tool for survival and naturally peaks in the morning to help you wake up and drop at night to help you sleep. While the body has a system in place to maintain hormone levels, issues arise when cortisol levels stay chronically high, meaning your body is constantly in "fight-or-flight" mode.

This can happen due to long-term stress, certain medical conditions (like Cushing’s Syndrome), or the prolonged use of steroid medications.

However, Dr Suman Agrawal, a renowned Oxford University certified nutritionist and qualified fitness expert has shared how "Shin-Kokyu”, a technique used by Japanese samurais before a battle exercise can help reduce cortisol by 80 percent

Step One: Box breathing method:

• Inhale for four seconds through the nose while the tongue touches the palate
• Hold for four seconds with abdominal muscle tension
• Exhale for four seconds through the mouth, lips pursed
• Pause for four seconds with complete relaxation

Place three fingers below the navel with medium force & hold throughout the breathing. There’s a cluster of vagus nerve endings there. It’s like a button in the body.

Step Three: Gaze into nowhere

Look straight ahead and defocus your gaze as if you are looking through a wall for three minutes. This time span is equal to 12 breathing cycles which is the minimum time needed to reboot the nervous system.

Symptoms Of High Cortisol Levels

• Physical Changes: Rapid weight gain, particularly around the abdomen, face (moon face) and the back of the neck (buffalo hump).
• Skin Issues: Thinning skin, easy bruising, and pink or purple stretch marks on the abdomen or thighs.
• Muscle & Bone: Weakness in the arms and thighs, muscle loss and an increased risk of bone fractures (osteoporosis).
• Metabolic Signs: High blood pressure, high blood sugar and a strong craving for sugary or fatty foods.
• Emotional & Cognitive: Persistent anxiety, irritability, mood swings, depression, brain fog and difficulty concentrating.
• Sleep & Energy: Chronic fatigue, feeling tired even after a full night's sleep and insomnia.

Health Risks of Chronic High Levels

If high cortisol levels are left un-addressed for an extended period, they can lead to serious health complications, including:

• Cardiovascular Disease: Chronic hypertension and damage to blood vessels increase the risk of heart attack and stroke.
• Type 2 Diabetes: Persistent spikes in blood sugar make it difficult for the body to manage insulin effectively.
• Suppressed Immune System: Chronic cortisol elevation can weaken immune response, making the body more susceptible to infections and slowing down wound healing.
• Mental Health Disorders: Long-term exposure is strongly linked to chronic anxiety and major depressive disorders.
• Digestive Issues: It can disrupt gut health, exacerbating conditions like IBS, bloating, and indigestion.

In a world fascinated by trendy superfoods, many traditional and nutrient-rich foods have been overlooked despite offering remarkable health benefits. From ancient grains, pulses to sprouts, these foods provide essential vitamins, minerals, protein and bioactive compounds that support digestion, immunity, bone health, and overall wellbeing.

However while many are aware of the benefits of fruits such as blueberries and grains such as oats, here are some important superfoods you need to incorporate in your diet:

1. Quark/ Curd

The milk-based item is also low in calories and fat, providing nutrients without excess energy which also helps with weight management.

Apart from this, quark aids in gut health as it has same digestive bacteria as yogurt also known as probiotics. Probiotics are beneficial as they increase good bacteria in the intestine while keeping check on harmful bacteria. Moreover, they also helps absorb vitamins and minerals better.

Another benefit of consuming quark regularly is its high calcium content that is essential for supporting bone and teeth health such as preventing conditions like osteoporosis.

2. Prunes

They are also packed with protective plant compounds called polyphenols which function as antioxidants to reduce oxidative stress, lower inflammation and support overall cellular health.

Regular prune consumption can also help maintain bone mineral density, particularly in postmenopausal women by reducing the risk of osteoporosis. In addition, prunes provide important vitamins and minerals, including potassium, magnesium, copper, and Vitamin K, all of which support heart function, strengthen bones and assist enzymatic processes in the body.

Despite their sweetness, prunes are known to have a low glycemic effect due to sorbitol. This allows them to lower glycemic sugar levels in the body and increases overall blood sugar at a lower rate than other fruits, making it a safe option for diabetic patients to consume.

3. Blackcurrants

They are also rich in antioxidants called anthocyanins, which help neutralize free radicals, reduce oxidative stress and potentially lower the risk of chronic heart as well as gut-related diseases. The polyphenols in blackcurrants contribute to vascular health by improving blood vessel function and maintain healthy blood pressure.

In addition, blackcurrants are a good source of potassium, which is essential for heart muscle contraction and maintaining fluid balance. Additionally, the whole fruit provides fiber, which aids digestion, blood sugar control and cholesterol management.

4. Sprouts

Moreover, broccoli sprouts are rich in glucoraphanin, which the body converts to sulforaphane, a sulfur-containing compound that supports the liver's process of detoxification and has anti-inflammatory properties

Sprouts also provide a concentrated source of vitamins, minerals and antioxidants in a small, versatile form, making them easy to incorporate into meals. They can be eaten raw for full nutrient absorption or cooked thoroughly to minimize the risk of food-borne illnesses such as salmonella or E. coli.

While the vegetable is beneficial for most people, pregnant women, elderly and immuno-compromised individuals should avoid raw sprouts due to higher infection risk.

5. Liver

Called “nature’s multivitamin,” liver is known to be packed with high-quality protein, iron, and B Vitamins, making it a valuable source of essential nutrients.

It is also rich in Vitamin A and iron, which supports vision, immune function and cell growth and prevents iron deficiency, a common issue among menstruating women.

Liver also provides a concentrated source of other nutrients, especially B12, B6, riboflavin, folate which are important for energy metabolism, red blood cell production and nervous system health. Experts recommend consuming chicken liver to maximize on its benefits.

However, due to its very high Vitamin A content and purine levels, it should be consumed in moderation to avoid toxicity and prevent triggering conditions like gout.

6. Emmer

Emmer, an ancient form of wheat that retains its seed coat, is rich in fiber, vitamins, minerals and antioxidants as well as carbohydrates.

This allows it to support digestion, heart health and sustainable energy release, making it a valuable component of a balanced diet. Given its nutty flavor, emmer can be used as a substitute for rice or couscous, helping to diversify meals and supporting overall health and metabolic balance.

7. Peas

Carlin peas are rich in fiber and a good source of plant-based protein, supporting healthy digestion, blood sugar regulation, and muscle maintenance. They are also known to be versatile enough to include in snacks or meals.

On the other hand, marrowfat peas provide similar nutritional value and can be enjoyed in ways similar to avocado, a nutrient-dense superfood, adding both protein and fiber to the diet.