#HealthResearch

Pushing through sweat and exhaustion has long been celebrated as the hallmark of an effective strength training routine, but new research highlighted by The New York Times suggests that lifting weights until complete muscle failure may not be the only—or even the best—path to building strength and muscle. For Thai readers, where gym culture and fitness trends are becoming more popular, these findings could transform how both fitness enthusiasts and beginners approach their workout routines.

A sweeping new review of recent medical research offers fresh insights into the effects of diet, physical activity, and other lifestyle choices on health — with practical lessons that are especially relevant to Thai readers navigating modern wellness challenges. Drawing from studies published in the past year and synthesised by the Center for Science in the Public Interest, the investigation examines topics ranging from the “addictiveness” of ultra-processed foods to the importance of plant oils, the benefits of yoga for knee pain, and the role of healthy habits in brain health. This collective evidence serves as timely guidance for households across Thailand looking to make informed decisions amid changing food environments and health concerns.

The latest scientific insights are sparking a fresh trend among runners and fitness enthusiasts in Thailand: lacing up their shoes before breakfast and heading out for a “fasted run.” This approach, often referred to as “running on empty,” is gaining traction globally as new research uncovers benefits that appeal especially to competitive athletes and health-conscious Thais. The core idea is simple—exercising in a fasted state, usually first thing in the morning before eating, might unlock unique advantages for both body composition and performance.

A groundbreaking new study has revealed that just one hour a week of simple, consistent weight training—split into two half-hour sessions—can significantly boost muscle strength and mass, challenging long-held beliefs about the time commitment necessary for effective resistance exercise. The findings, published in April 2025 in the journal Medicine & Science in Sports & Exercise, are likely to inspire busy Thais who cite lack of time as a barrier to exercise, as well as public health advocates eager to promote more accessible approaches to fitness (Washington Post).

A recent scientific breakthrough has revealed that dedicating as little as 30 minutes, twice a week, to weight training can lead to significant muscle gains and improved strength in healthy adults. The study, published in April in Medicine & Science in Sports & Exercise, challenges the widespread perception that effective resistance training demands extensive hours in the gym and sophisticated routines. For the millions struggling to find time for fitness, this research offers a new path toward better health, with powerful implications for Thai society, where chronic diseases and sedentary lifestyles are growing concerns.

A recent systematic review published in the journal “Frontiers in Psychology” highlights the promising effects of exercise interventions in improving attention among individuals living with depression, offering renewed hope for millions battling not only mood symptoms but also cognitive challenges associated with the disorder. The review, titled “The intervention effect of exercise on the attention of patients with depression: a systematic review,” synthesizes current research findings indicating that physical activity can deliver significant cognitive benefits, particularly in the realm of attention — a critical area often affected in depressive illnesses. This emerging evidence expands the understanding of exercise as more than a mood booster, pointing to its potential role in restoring vital daily functioning for those affected by depression. Source: Frontiers in Psychology

A newly spotlighted morning habit is gaining attention for its potential to surpass the benefits of classic routines like exercise and meditation, according to recent reporting by Slate. While the world has long hailed physical activity and mindfulness as the staples of a healthy start to the day, fresh research and expert opinion suggest that another, more accessible morning ritual may have even greater positive impacts for mental clarity, emotional wellbeing, and productivity—a trend now catching on among health-conscious Thais.

Thai adults may experience the negative consequences of smoking, alcohol use, and physical inactivity much earlier than previously believed, according to newly released research. A recent study, highlighted by MedicalXpress, reveals that the adverse effects of these common risk behaviors can be detected by the age of 36, prompting renewed concern among health experts and policymakers in Thailand who are battling rising rates of non-communicable diseases (NCDs).

Traditionally, the health dangers of smoking, drinking, and lack of exercise have been associated with older age groups, often becoming the focus of public campaigns targeting those in midlife or later. However, the study, based on long-term health tracking, challenges this view by showing that detectable harm to health and fitness from these behaviors often manifests well before reaching 40. The research adds urgency to efforts encouraging young Thai adults to make healthier choices early in life for both immediate and long-term benefits.

The question of how long it takes to build muscle—one that has launched thousands of internet trends and fitness fads—demands more than viral answers. Recent scientific research is stripping away myths, instead shining light on evidence-based routes to muscle growth, and emphasizing the importance of patience, consistency, and smart training. For Thai fitness enthusiasts, trainers, and healthcare professionals, the latest insights matter not just for aesthetics but for lifelong health and wellbeing.

Shoulder knots and chronic upper body tension are everyday struggles for millions of office workers—especially in busy urban centers like Bangkok, where a typical workday means hours at a desk, hunched over a screen. A recent popular feature from Fit&Well describes a firsthand trial of four stretching exercises designed to relieve stubborn shoulder knots, with surprisingly positive, lasting results in less than 10 minutes a day. This personal discovery aligns with a growing body of medical research showing that targeted stretching routines can do far more than provide fleeting comfort—they may actually improve pain, mobility, and quality of life for people suffering from muscle tension or pain linked to poor posture and repetitive activities (Fit&Well, 21 April 2025).

France’s top food safety agency, ANSES (Agence nationale de sécurité sanitaire de l’alimentation, de l’environnement et du travail), has sent shockwaves through the international nutrition community with its latest recommendation: soy-based foods should be banned from all public mass catering, including schools, hospitals, and care homes. This call, issued in March 2025, has ignited global debate over the safety of soy products—a topic relevant to Thailand as plant-based menus become increasingly popular in schools and health-conscious households.

A groundbreaking study has found that drinking Montmorency tart cherry juice daily can reduce gut inflammation by as much as 40% in patients with ulcerative colitis—a chronic inflammatory bowel disease. This discovery, led by researchers at the University of Central Lancashire and University of Hertfordshire, comes as hopeful news for millions suffering from debilitating digestive conditions worldwide. For Thais coping with similar problems, the findings offer a promising, natural supplement strategy to improve quality of life alongside standard medical care (source).

In recent news, brown rice—often praised for its nutrient-rich composition—has come under scrutiny for containing significantly higher levels of arsenic compared to white rice. A study that analyzed rice samples has revealed that brown rice contains 24% more arsenic and 40% more inorganic arsenic, a substance recognized as a carcinogen, than its white counterpart. For many Thai households where rice is a staple food, this information raises important considerations about dietary choices.

In an unsettling revelation, a recent study by the University of New Mexico has uncovered that the average human brain may now contain microplastics equivalent to five plastic bottle caps. This discovery has sparked significant concern about potential health implications as these tiny plastic particles increasingly permeate our environment and, disturbingly, our bodies.

The groundbreaking study revealed that brain samples taken in 2024 contained nearly 50% more microplastics than those found just eight years earlier. On average, an astonishing seven grams of plastic, roughly the weight of a disposable spoon, was discovered in human brain tissue. Of particular concern is the finding that individuals with dementia had higher microplastic levels in their brains, potentially due to a more porous blood-brain barrier that is less effective at removing toxins.

The United States is currently examining its federally funded human data repositories in response to an executive order that reevaluates the inclusion of gender identity descriptors. As reported by The Transmitter, the initiative aims to align with Executive Order 14168, signed by President Trump in January, which mandates the exclusion of gender identity considerations inconsistent with an individual’s sex assigned at birth. This development raises questions about the future scope of research involving gender and health, affecting both U.S. data policies and potentially influencing global research paradigms, including in countries like Thailand.

A recent study published in PLOS Medicine suggests that consuming combinations of common food additives could incrementally increase the risk of developing Type 2 diabetes. Conducted by researchers from Université Sorbonne Paris Nord and the French National Institute of Health and Medical Research, the study analyzed data from over 108,000 French adults who participated in the NutriNet-Santé study. This longstanding research initiative explores various food-health connections. The findings highlight that while individual additives have been tied to several health issues previously, this research points to the potentially heightened risk posed by mixtures more commonly found in today’s diets.

As plastic pollution continues to be a global environmental scourge, the effects of microplastics on human health remain a pressing question. Research in this area is accelerating, with a prominent study from the University of New Mexico revealing alarming insights. Led by toxicologist Matthew Campen, the team has identified a significant increase in microplastics present in human brain samples from 2024 compared to those from 2016. This research indicates microplastics are steadily accumulating in our bodies, casting uncertainty over potential health impacts.

A comprehensive new analysis, published in The Lancet Psychiatry, underscores that medications prescribed for attention-deficit/hyperactivity disorder (ADHD) generally induce minor impacts on cardiovascular health, mostly characterized by slight elevations in heart rate and blood pressure. Conducted by an international team led by the University of Southampton, this large study evaluated data from 102 clinical trials involving over 22,702 participants globally, comparing both stimulant and non-stimulant medications used to treat ADHD. The news from this research provides a balanced view, suggesting that while there are small cardiovascular effects, the broader benefits of these medications often outweigh such risks.

In recent groundbreaking research, scientists have reinforced the link between the Epstein-Barr virus (EBV) and multiple sclerosis (MS), a debilitating disease affecting millions worldwide. This connection, initially identified by Professor Alberto Ascherio and his team, stems from their meticulous analysis of data from 10 million former military personnel in the United States. The study revealed that MS in individuals is almost consistently a delayed response following EBV infection, which is one of the most common viruses globally and a member of the herpes family.

Mention “สมอพิเภก” (Samo Pi Phek), and many Thais will recall the distinctive astringency of its dried fruits—an essential ingredient in traditional herbal medicine that’s been passed down for generations. Known scientifically as Terminalia bellirica, this large deciduous tree has deep cultural roots across Thailand and Southeast Asia and is increasingly attracting attention from modern research for a variety of potential health benefits. As contemporary science probes its secrets, Samo Pi Phek stands at the crossroads between millennia-old wisdom and cutting-edge pharmacology, offering a compelling story that bridges culture and clinical investigation.

In the landscape of Thai traditional medicine, few herbal remedies have achieved the enduring prominence of castor oil, or “ละหุ่ง.” Extracted from the seeds of Ricinus communis L., castor oil’s legacy spans centuries—pivoting from local wisdom to a remedy that has generated considerable interest among researchers and health enthusiasts in Thailand and around the world. As ancient applications increasingly intersect with medical science, castor oil emerges not only as a fascinating artifact of cultural heritage but also as a subject of rigorous pharmacological inquiry.

Tucked within the lush forests and hills of Thailand, an evergreen climber known locally as เมื่อยแดง (Gnetum macrostachyum) has woven itself into the fabric of traditional medicine for generations. With monikers like เมื่อยดูก, ม่วยแดง, เมื่อยเลือด, and กำแพงเพชรเจ็ดชั้น, this resilient vine is more than botanical curiosity—it is a symbol of local wisdom and a promising subject for scientific discovery. Recent research has started peeling back the layers of folk knowledge, finding that this traditional remedy may indeed hold genuine pharmacological potential, offering a fascinating convergence of ancient healing rituals and contemporary biomedical science.

For centuries, black pepper—known in Thai as ‘พริกไทยดำ’ (phrik thai dam)—has captivated not just the kitchen but also traditional medicine cabinets across Thailand and the world. Revered as the “king of spices,” this small, spiky fruit, obtained from the dried, nearly ripe berries of the Piper nigrum L. vine, is far more than a mere culinary delight. Thai wisdom has long prized black pepper’s health benefits, and recently, modern clinical research is beginning to catch up, exploring the complex chemistry and validating some claims that have accompanied the spice’s use for generations.

Citronella grass, known in Thai as ตะไคร้หอม (ta-khrai hom), and scientifically as Cymbopogon nardus, has long held a cherished place in homes and traditions across Thailand and Southeast Asia. As concern for natural wellness rises globally, and scientific research unpacks the real effects of traditional remedies, citronella grass stands out as a fascinating case where ancient wisdom and modern evidence intersect. Thai people, who have embraced citronella both in everyday life and traditional medicine, may wonder: What has modern science discovered about this familiar aromatic plant, and how do its practical applications hold up to scrutiny? This deep dive explores the cultural roots, therapeutic uses, scientific insights, and safe practices surrounding citronella grass for today’s health-conscious readers.