Veggie Blog

The old version of this post was aimed at people who feel drained by Monday morning or too tired to enjoy their evenings. It promised that a “new form of yoga” would raise energy in ten minutes and even improve sexual vitality and self-discipline. No study backs those claims, so I have removed them. What remains is a sensible idea: a short, gentle routine can be a pleasant way to wake up the body. Here is how to do it safely.

Can ten minutes of yoga give you energy?

It may well help you feel a little more awake, but let’s be clear about what is known. The Physical Activity Guidelines for Americans say that Americans can benefit from small amounts of moderate-to-vigorous activity throughout the day. The guidelines say that any amount of physical activity has some health benefits, and the second edition removed the old rule that only bouts of ten minutes or more counted, so a short routine is a perfectly good way to add movement to your day. Yoga is not magic, and I could not find a study showing that ten minutes of any particular style raises energy. Think of it as light activity combined with slow breathing, both of which many people find refreshing.

What do you need?

Very little. Wear clothes you can move in and use a non-slip mat or a carpeted floor. Cleveland Clinic notes that a non-slip surface reduces the risk of slipping. Do not rush any of the moves. The old post said the same, and it is good advice: every movement should be slow enough that you can breathe steadily.

What is the routine?

This is a general-purpose sequence based on common yoga practice, not a published program, and the timings are my own suggestion. Spend about one minute on each move, and repeat the sequence once if you have time.

Start with Mountain Pose: stand with your feet hip-width apart, let your arms hang, and take five slow breaths. Next, raise both arms overhead as you breathe in and lower them as you breathe out, five times. Third, bend forward from your hips into a gentle forward fold, with knees soft and hands resting on your thighs or shins. Hold for five breaths and come up slowly. Fourth, come onto your hands and knees for Cat-Cow: round your back as you breathe out, then lift your chest and tailbone as you breathe in, about eight times. Fifth, sit back on your heels in Child’s Pose, forehead resting on the mat, for five to eight breaths. Finish with a seated or lying rest for the last minute or two, breathing quietly.

How should you breathe?

Breathe through your nose if you can, and let the belly expand a little as you breathe in. The National Center for Complementary and Integrative Health describes diaphragmatic breathing as taking slow, deep breaths, and says that relaxation techniques are generally considered safe for healthy people. A small number of people report increased anxiety or intrusive thoughts, so if a breathing exercise makes you uncomfortable, return to normal breathing.

When should you skip it?

Stop if you feel pain, dizziness or numbness. NCCIH points out that people with some health conditions, such as lumbar spine disease, severe high blood pressure, glaucoma or balance problems, may need to change certain poses, and that pregnant women and older adults should talk to a health care provider first. If you are feeling tired all the time, a few minutes of yoga is not a substitute for talking to a doctor, because persistent exhaustion can have medical causes.

How can you make it a habit?

Pick a time that is already part of your day: right after you brush your teeth, or when you get home from work. The old post suggested doing the postures separately or in sequence, and that flexibility helps. On a very busy day, do just two moves. If you would like a longer option on a weekend, try our gentle morning routine for beginners, or read the basic yoga postures and their variations to add more moves. Over a few weeks you will notice whether it helps your energy and your mood, and that is the best measure.

Detox foot patches: what they claim and what the evidence says

Today there are many pollutants and chemicals that can enter your body by different routes. Detox foot patches are sold with the promise of drawing these substances out of your body while you sleep. This post looks at what the patches claim and what is actually known about them.

Sellers say that waste products build up in the body because of environmental factors, such as pollutants in the air and things in the food we eat, and that a foot patch is the way to remove them. In reality, your liver, kidneys, lungs, gut and skin already remove waste from your body around the clock.

How the patches are used

A detox foot patch is a small pad that you stick to the sole of your foot and leave in place overnight. The idea is that it gives waste products an outlet through the skin of the foot.

The pads usually contain simple ingredients such as wood or bamboo vinegar and plant extracts. Sellers claim they pull toxins out of the body and so relieve stress, fatigue and other health problems. Foot patches are popular in parts of Asia and are sold worldwide, but popularity is not proof that they work.

What the evidence says

Here is how the advertised advantages hold up.

Claim: the patches treat the symptoms of many different ailments by removing large amounts of toxins. There is no good scientific evidence for this. The dark colour on a used pad appears when the ingredients get damp, and pads have been shown to darken from sweat or plain water alone, without any toxins.

Claim: users feel relaxed and cleansed. Some people do say they sleep better or feel more relaxed, but there are no reliable studies showing that the patches clean the body or improve overall health.

Claim: easy to use while you sleep or work. The patches are easy to use, but that does not make them effective.

Claim: a non-invasive, mess-free treatment. It is true that there are no creams or liquids, but the patches are not a recognised medical treatment. In the United States, the Federal Trade Commission took action against marketers of one foot patch brand in 2009 over unsupported health claims.

Claim: affordable. Any price is too much for a product with no proven benefit. If you have ongoing fatigue, stress or other symptoms, see a doctor instead, because they can have causes that need treatment.

In summary, a detox foot patch may feel like a pleasant bedtime ritual, but there is no good evidence that it removes toxins or improves health. Your own organs do that job. If you are thinking of trying the patches, treat any results with caution and talk to your doctor about symptoms that worry you.

What is natural skin care?

Put simply, natural skin care means caring for your skin in a natural, chemical-free way. Natural skin care is about letting the skin take care of itself, without help from synthetic materials or chemicals. It is mostly about building good habits into your day-to-day life. In fact, many natural skin care measures are the same as those for looking after your body in general.

So let’s look at what these natural skin care measures are.

The first and simplest natural skin care measure is to drink plenty of water. Around 8 glasses a day is a common guideline, though your needs depend on your size, activity and climate. Water helps your kidneys flush waste products out of the body. It supports the overall upkeep of the body and the health of all your organs, not just your skin.

General cleanliness is another inexpensive way of natural skin care. A daily shower, clean clothing and sleeping on a clean mattress and pillow are all part of general cleanliness. After all, clean skin helps keep many skin problems at bay.

Regular exercise is next on the list. Exercise improves blood circulation, which helps keep your skin and your whole body healthy. Exercise also helps in beating stress, which is one of the worst enemies of good health.

Healthy food and eating habits are also recommended for natural skin care. Some people find that certain foods, such as very oily or sugary food, make their acne worse, so watch how your own skin reacts. Your diet should be a healthy mix of nutritious foods. Fresh fruits and vegetables provide vitamins, minerals and antioxidants that your skin needs.

A good night’s sleep is also important for maintaining good health and beating stress. As a natural skin care measure, enough sleep helps your skin look fresh and rested.

Beating stress is another everyday skin care measure. Stress takes a toll on your body and your health. Drinking plenty of water, getting sound sleep and exercising have already been mentioned as stress busters. A warm bubble bath, listening to music and playing your favourite sport are also good ways of beating stress. Yoga is yet another way of beating stress, and it is fast gaining popularity.

Avoiding too much exposure to the sun (by wearing long-sleeved clothes, a hat, an umbrella etc.) is another simple skin care strategy. Sunscreen lotions are also recommended.

Many traditional and home-made natural skin care remedies are also known to work well. Such measures are not only natural and easy to follow, but also relatively inexpensive.

Besides that, a range of natural skin care products is available in the market. These include things like lavender oil and aloe vera. Natural does not always mean free of side effects, though: plant oils and extracts can cause allergic reactions in some people, so test a new product on a small patch of skin first.

More and more offices offer a lunchtime yoga class or a mindfulness session. The idea is appealing: if people are less stressed, they work and feel better. But what does the research actually show, and can a class make up for a stressful job? This article looks at the evidence and at how to bring yoga into the workplace without putting anyone at risk.

Why do employers care about stress?

The numbers are large. The World Health Organization estimates that 12 billion working days are lost every year to depression and anxiety, at a cost of US$1 trillion a year in lost productivity, and that 16% of working-age adults had a mental disorder in 2023. WHO also says that poor working environments, including excessive workloads and low job control, pose a risk to mental health. A well-run workplace is good for people, and the same WHO page says safe and healthy working environments are more likely to improve staff retention, performance and productivity. You can read the details in the WHO fact sheet on mental health at work.

What do we know about yoga and mindfulness at work?

A fair amount, but less than the advertising suggests. The National Center for Complementary and Integrative Health points to a 2018 review of mindfulness programs for workplace stress, which found that they may be a promising way to improve the body’s stress indicators. For yoga, a 2020 review of 12 studies of healthy adults found beneficial effects on perceived stress. At the same time, NCCIH cautions that studies of meditation and mindfulness vary a great deal and that their results may have been interpreted too optimistically. In short, these programs may help people feel less stressed. The studies do not prove that they raise productivity or cut sick days, so employers should treat them as a modest benefit.

Can a yoga class fix a stressful job?

No, and WHO says why. It recommends that employers use organizational interventions that assess and then reduce the risks in working conditions, for example by providing flexible working arrangements. It also recommends manager training, so that managers can recognize and respond to people in emotional distress. Programs that help individuals cope are an addition to that, not a replacement. A yoga class in the break room will not help someone who is understaffed and working every weekend. If you are the one organizing a program, ask first what is making people tired and tense.

How can a workplace start a program safely?

Choose an instructor with training and experience, because NCCIH says learning yoga alone without supervision has been linked with a higher risk of injury. Keep it voluntary and offer gentle options, such as chair-based movement. Tell newcomers to skip extreme practices like headstands, shoulder stands, the lotus position and forceful breathing, and avoid hot yoga, which carries a risk of overheating and dehydration. Staff who are pregnant, older or have a health condition should talk to their doctor and to the instructor about changes to poses. A session of 15 to 30 minutes at lunch or after work is plenty to begin with.

What can you do at your own desk?

The Physical Activity Guidelines for Americans say that the first key guideline for adults is to move more and sit less. Standing up every so often to stretch, walk to a colleague instead of sending an email, or take a call on your feet all help. Our posts on the triangle pose for computer users, group fitness classes and a gentle morning routine give more ideas. Whatever you choose, stop if anything hurts, and see a doctor about any problem that lasts.

Health and fitness

Staying active keeps you healthy and strong. It is not only for people who have a weight problem, but for everyone who wants to stay fit.

Why do people work out?

There are lots of ways to be active. You can run or walk every morning, jump rope, play basketball or another sport with friends, or sign up for a gym if you want to build muscle and look lean. People usually work out for one of three reasons.

The first is to lose weight. If you are carrying extra pounds, the best way to lose them is to reduce your calorie intake and work out at the same time. The second is the opposite: if you are underweight, the way to gain healthy pounds is to add calories to your diet and work out, so that you build muscle. The third is simply for fun and to keep your body in good shape.

How much activity do you need?

The US Centers for Disease Control and Prevention says that adults need at least 150 minutes of moderate-intensity activity a week, such as brisk walking, plus muscle-strengthening activities on two or more days. You do not have to do it all at once: 30 minutes a day, five days a week, is one way. Some activity is better than none.

If you have not exercised before, start gradually. Endurance is not built in an hour, and pushing too hard too soon can lead to injury and discouragement. Be kind to yourself, and build up a little each week. Talk to your doctor before you start any exercise program, particularly if you have a health problem, are older or have been inactive for a long time.

What should a first workout include?

A good workout plan mixes cardio, such as walking, cycling or swimming, with strength exercises. This burns calories and builds muscle, and muscle uses more energy at rest than fat does, which helps whether you are trying to gain or lose weight. If you need ideas, our posts on moderate exercise for fitness and everyday activities that count as moderate exercise are good places to start.

What are the benefits?

Exercise is one of the easiest ways to improve your health and lower your risk of many diseases and of dying early. It can lift your mood, build your self-esteem and lower your risk of depression and anxiety. And an active lifestyle helps people live longer than an inactive one.

What should you eat?

Exercise works best with a balanced diet that includes foods from all the main food groups. A dietitian or health professional can help you build a plan after looking at your lifestyle and health. Such a plan usually consists of an eating pattern and an activity program, and it does not require supplements or expensive fitness equipment.

Carbohydrates should come with vitamins, minerals and fiber. Whole grains, oats, rice, potatoes and cereals are good sources, but the best come from vegetables and fruit, because they also provide phytochemicals and other nutrients you need. For fats, choose mono- and polyunsaturated fats, from foods such as nuts, seeds, olive oil and avocado, instead of trans and saturated fats. Fat has more than double the calories of carbohydrate or protein for the same weight, so keep portions modest if you are trying to gain or lose weight.

What habits should you drop?

The most important is smoking. It causes lung cancer and many other diseases, and it brings complications in pregnancy. Heavy drinking is harmful too. If you do not smoke, keep away from smoky places, because nonsmokers who breathe secondhand smoke are also at risk. The CDC says there is no safe level of exposure, and that it can cause heart disease, stroke and lung cancer in adults who do not smoke.

Small changes add up. Our weight loss tips have more ideas, and if you are a woman looking for a plan, read our post on fitness for women to stay fit and healthy.