Veggie Blog

Exercise does more than burn calories. It strengthens your heart and lungs, helps keep your bones strong, supports a healthy weight and gives you energy for the rest of your day. The hard part is not knowing what to do; it is doing it regularly. Here is a realistic way to plan your week, with the numbers checked against national guidelines.

How much exercise is enough?

The Physical Activity Guidelines for Americans say that, to get the most health benefits, adults need at least 150 to 300 minutes of moderate-intensity aerobic activity a week, such as brisk walking or fast dancing, and muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days a week. You can reach 150 minutes with five 30-minute walks or three 50-minute sessions. If that sounds like too much, begin smaller. The first key guideline in the Physical Activity Guidelines is simply to move more and sit less, and two 20-minute sessions a week is a better place to start than nothing. Building up gradually is more sensible than feeling bad about not reaching the ideal. Our post on everyday activities that count as moderate exercise has easy ideas.

Should you lift weights before cardio?

You will often be told that weights must come first. The evidence is less strict than that. A 2026 position stand from the American College of Sports Medicine, which reviewed 137 systematic reviews, found that few training variables affected muscle strength and size, but that strength was improved by lifting heavier loads, using a full range of motion, doing 2 to 3 sets, training at least twice a week and doing the lifting at the beginning of the session. So if building strength is your main goal, it makes sense to lift while you are fresh, and then do your cardio. If your goal is endurance, you can reverse the order. The best plan is the one you will stick to. For a simple routine, see full-body workouts in two or three sessions a week.

How hard should you work?

A simple guide is your heart rate. The American Heart Association says that your maximum heart rate is about 220 minus your age, and that the target is about 50 to 70 percent of that during moderate activity and 70 to 85 percent during vigorous activity. For a 40-year-old, the maximum is about 180 beats per minute, so moderate exercise means roughly 90 to 126 beats a minute, and vigorous exercise 126 to 153. These are averages and should be used as a general guide. Aiming for 75 to 85 percent from day one is too much for most beginners, and the AHA advises people who are just starting to aim for the lower end, about 50 percent, and build up. Some medicines affect heart rate, so ask your doctor if you have a heart condition or take regular medication. The talk test also works: if you can talk but not sing, you are probably at a moderate level.

Why does strength training matter for bones?

Bone health is a particular concern for women. The National Institute of Arthritis and Musculoskeletal and Skin Diseases notes that osteoporosis is the major cause of fractures in postmenopausal women, and that for many women the disease begins to develop a year or two before menopause. You can help prevent it with weight-bearing exercise such as walking, a diet with enough calcium and vitamin D, not smoking and drinking alcohol only in moderation. Women aged 19 to 50 need 1,000 mg of calcium a day, and women over 50 need 1,200 mg; read do you need a calcium supplement? before you buy one.

How do you stay motivated?

Keep your commitments small enough to keep. A 20-minute session you actually do beats a 60-minute plan you skip. Some people find that company helps, whether it is a friend who walks with you or a class; our guide to choosing group fitness classes can help you pick one. Track what you do, celebrate it, and treat a missed day as a missed day, not as a failure. Talk to your doctor before starting a new program if you have a health condition, are pregnant or have not been active for a long time.

A diet to lower cholesterol

Cholesterol is one of the best-known risk factors for heart attacks. High blood cholesterol levels raise the risk of heart disease and often go together with weight problems. Despite its bad image, this waxy, fat-like substance, made in the body by the liver, serves a number of vital functions that many people do not know about.

Basically, there are two types of cholesterol: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL is the bad kind of cholesterol, which can build up in the walls of your blood vessels and so increase the risk of a heart attack or heart disease. Studies show that a diet high in saturated fat is a main dietary cause of a raised LDL cholesterol level. HDL is the good type, which helps clear LDL cholesterol out of the blood stream and so reduces the risk of heart disease. A diet rich in fruit and vegetables, with regular fish, is part of a heart-healthy way of eating, although omega-3 fats from fish oil mainly lower triglycerides and have only a small effect on HDL.

Although diet is the main reason for high cholesterol levels, experts say that other factors such as genetics, lack of exercise or regular physical activity, obesity, an unhealthy lifestyle such as excessive drinking and smoking, and hormones can also push cholesterol levels up.

Getting started

Cholesterol is a growing concern for the health of millions of people. Experts say that adults from the age of 20 should be more concerned about their cholesterol levels and have them checked every few years, and that everyone should do what they can to lower LDL cholesterol. It is quite hard to stick to the needed changes, but experts say the problem can be controlled with the right diet to lower cholesterol.

Studies show that a good diet to lower cholesterol can reduce a person’s risk of heart disease while getting rid of bad fats, because it emphasizes heart-healthy foods. But besides following a proven low cholesterol diet, the most important thing is to know the right foods and to eat them.

Diet tips that help

Experts say that a diet to lower cholesterol includes whole grains, especially whole-grain breads and cereals, fish rich in omega-3 such as salmon and tuna, a variety of fruits and leafy vegetables, nuts, and the like. Here are other effective ways of lowering cholesterol through diet:

1. Make sure that you see your doctor before starting out on a low cholesterol diet, so that he or she can do the proper examinations and assess your general health.

2. You can lower your cholesterol level by replacing saturated fat with unsaturated fat: choose lean cuts, skinless poultry and low-fat dairy products instead of fatty meat and whole-fat milk products.

3. Cut back on refined carbohydrates found in bakery products, pasta and sugary or sugar-added foods.

4. When eating out, ask the waiter for healthy substitutions such as steamed or boiled preparations. If possible, pick lean meat, fish or skinless chicken that is broiled, baked, grilled, steamed or poached instead of fried, and ask for lots of vegetable side dishes and fresh fruit desserts.

5. Cut back on butter and hard stick margarines. Eggs contain cholesterol too, but for most people the saturated fat in the rest of the diet matters more, so ask your doctor how many eggs are right for you.

6. Use plant-based oils such as vegetable, corn and olive oil when cooking instead of butter or other solid fats.

7. Add plenty of garlic when you are preparing dishes, as it gives flavor without fat. Some studies suggest a small effect on cholesterol, but the evidence is not strong, so do not rely on it.

8. Do not count on vitamin supplements to lower cholesterol. Vitamin E and vitamin C have not been shown to do it, and niacin (vitamin B3) works only in large doses that need a doctor’s supervision.

Plenty of people take a vitamin every morning without a thought about when or how. Timing and combinations can matter, though, and it is worth knowing which supplements work best with a meal and which should not be taken together. Here are the basics, along with a few popular ideas that are not quite right.

Should you take supplements with food?

For many, yes. Some vitamins are fat-soluble, meaning they dissolve in fat: A, D, E and K. The NIH Office of Dietary Supplements notes that the presence of fat in the gut enhances absorption of vitamin D, although some is absorbed even without it, so taking it with a meal that contains some fat, such as nuts, avocado, dairy or olive oil, makes sense. Taking a multivitamin with a meal is also easier on the stomach, and if a supplement upsets your stomach, taking it with food often helps. Read the label of each product, because the directions differ.

Which supplements should you take at different times?

Calcium and iron are the classic pair. Experts recommend taking calcium and iron supplements at different times, because calcium might interfere with iron absorption. Calcium from supplements is also absorbed best in doses of 500 mg or less, so if you need more than that, splitting it over the day works better than one big tablet. Our guide to taking calcium supplements safely explains how. High iron doses (45 mg a day or more) may also cause nausea and constipation, so more is not better. Vitamin C, on the other hand, helps your body absorb the type of iron found in plant foods, which is useful for vegetarians, so a glass of orange juice with an iron-rich meal is a good habit.

Does taking more help?

No. The ODS says that taking more than you need costs more and might also raise your risk of side effects. Fat-soluble vitamins can build up in the body, and even for water-soluble vitamin C, absorption falls to less than 50 percent at doses above 1 gram a day, with the rest passing out in urine. Check the “upper limit” for each nutrient, and remember to count what you get from fortified foods. Our posts on vitamin C and getting the right amount of vitamins give typical amounts.

Can supplements fix poor digestion?

Some people do have trouble absorbing nutrients. Vitamin B12, for example, needs a protein called intrinsic factor made in the stomach, and the NIH lists surgery on the digestive tract and long-term use of medicines such as metformin or proton pump inhibitors among the causes of deficiency. If you suspect that you do not absorb food well, do not diagnose yourself. See your doctor, who can test your blood. Eating a varied diet rich in whole foods is the best first step, and supplements fill specific gaps. They are not a replacement for finding and treating the cause of a digestive problem.

Do vegetarians need supplements?

Some do. Vegans and vegetarians have a higher risk of vitamin B12 deficiency, because the natural food sources of B12 are limited to animal foods. Fortified breakfast cereals and fortified nutritional yeast are good sources, and many people choose a supplement. The iron requirement is also 1.8 times higher for people who follow vegetarian diets, since the body absorbs less iron from plant foods. See vitamins and your health for more.

How do you choose a safe product?

The FDA does not determine whether dietary supplements are effective before they are marketed. Several independent organizations test products and let those that pass display a seal showing that the product was properly made and contains what the label says, although a seal does not guarantee that it is safe or effective. Tell your doctor and pharmacist about everything you take, because some supplements can increase the risk of bleeding or change your response to anesthesia before surgery. The ODS has a clear consumer guide, Dietary Supplements: What You Need To Know, and a detailed fact sheet on iron.

Zinc is an essential mineral that your cells need every day. It is also often sold as a supplement with big claims. The old version of this post said zinc supplements are “proven” to eliminate sexual dysfunction and can counter vision loss, and it named 100 mg a day as the level at which the immune system is harmed, which is far above the safe upper limit. This update follows the NIH Office of Dietary Supplements (ODS) instead.

What does zinc do?

ODS says zinc is found in cells throughout the body. It helps your immune system fight off invading bacteria and viruses, helps the body make DNA and proteins, and is needed for proper growth and development during pregnancy, infancy, childhood and adolescence. Zinc also helps wounds heal and is important for the proper sense of taste. The professional fact sheet adds that zinc deficiency can interfere with the senses of taste and smell. The old post made the same point about taste and smell, which is correct.

How much do you need?

ODS lists the Recommended Dietary Allowance for zinc as 11 mg a day for adult men and 8 mg for adult women, rising to 11 mg during pregnancy and 12 mg while breastfeeding. Most people in the United States get enough, but some groups are at higher risk of inadequate intake: people with gastrointestinal disorders or who have had bariatric surgery, vegetarians and vegans, and women who are pregnant or breastfeeding. Our post on vegan foods for pregnancy lists zinc sources for plant-based eaters.

Which foods contain zinc?

Meat, fish and other seafood, eggs and dairy products are good sources. Plant sources include fortified breakfast cereals, pumpkin seeds (about 2.2 mg in an ounce), lentils (1.3 mg in half a cup) and cooked oats (2.3 mg in a cup of unenriched oatmeal), according to the ODS table. People who eat no animal products may need to take extra care, because phytates in legumes and whole grains bind zinc and reduce how much the body absorbs. ODS says soaking beans, grains and seeds in water for several hours before cooking can help. See also our guide to vitamin deficiency.

Can too much zinc be harmful?

Yes. ODS says signs of too much zinc include nausea, dizziness, headaches, upset stomach, vomiting and loss of appetite. Taking too much for a long time can lower immunity, lower HDL cholesterol and cause low copper levels, which can lead to neurological problems. The daily upper limit for adults is 40 mg from all sources, including food, drinks, supplements and medicines. The old post’s “100 mg” figure is well above that limit. The old post also warned that zinc can interfere with copper, which fits with this.

What does the research say about benefits?

The old post made strong claims, so here is what the evidence supports. ODS says clinical trials of zinc lozenges or syrup for the common cold have reported mixed results: they may shorten the cold if taken early, but do not appear to affect how severe the symptoms are. For age-related macular degeneration, large trials show that supplements containing zinc, copper and certain antioxidants (the AREDS formulations) slow progression in people at high risk of the advanced form. That is a specific supplement for a specific group, and not a general way to prevent vision loss. For sexual function and hair, I could not find authoritative evidence, so I have removed those claims.

How should you choose a supplement?

Talk to your doctor first, especially if you think you may be deficient. ODS notes that zinc can interact with certain medicines, such as quinolone and tetracycline antibiotics. Check the Supplement Facts label for the dose, look for a quality seal, and remember that the FDA does not judge supplements for effectiveness before they are sold. Our guide to how and when to take supplements and the overview on vitamins and your health give more tips. The full NIH fact sheet on zinc has more detail.

The importance of skin care

Packaging is as important as the product itself, which is why most manufacturing companies take it very seriously. The same holds true for you. Your outer self, i.e. your skin, matters as well as your inner self. Many people do realise the importance of skin care, which is one reason why there are so many skin care products on the market and why most of them sell well. We tend to link skin care with good looks alone. However, there is more to it than that. Healthy, glowing skin has several benefits.

Firstly, it has a positive effect on how you feel. Many people say that feeling good about their skin makes them feel younger and more energetic, and that this freshness adds to their enjoyment of the day. So healthy skin can play a part in building confidence. Yes, you can take most of the credit for that (but leave a little for the skin care products too).

Moreover, people around you may notice that freshness too, and you may find them friendlier. When you feel confident, others often respond to you more warmly. Some people might even ask you about the skin care products you use (you might or might not reveal your secrets). In this way, caring for your skin can help create a pleasant and friendly atmosphere around you. On the other hand, neglecting your skin can leave it looking dull and tired, and the biggest single cause of early skin aging is too much sun without protection.

Choosing skin care products

So the importance of skin care should not be ignored. However, skin care is not hard at all. There is a wide range of skin care products available, and you can choose the ones that suit you best. Skin care products are classified in various ways, and knowing these classifications will help you understand them and make a choice.

* The most common classification is by skin type, so you have skin care products for oily skin, for dry skin, for sensitive skin etc.

* Another way is to classify skin care products by their use, e.g. moisturisers, cleansers, exfoliators, toners etc.

* Then you have skin care products for specific skin problems, i.e. products for acne, for stretch marks, for anti-ageing etc.

* Another classification is by ingredients, e.g. herbal skin care products, synthetic skin care products, cosmetic skin care products etc.

However, skin care products are not the only part of skin care. You also need to build some basic skin care habits into your daily life (as we discuss in the other article on personal skin care).