#Wellness

A groundbreaking 12-year study has revealed that building and maintaining muscle strength, rather than focusing solely on cardio exercises, could be the best strategy for living a longer and healthier life. Published in the Journal of Strength and Conditioning Research, the large-scale research tracked over 14,000 adults aged 50 and older and found a surprisingly strong link between grip strength—a simple measure of overall muscle health—and mortality risk, challenging prevailing beliefs about the sole significance of cardiovascular workouts for longevity.

A new wave in fitness is gaining traction globally — and it’s as simple as walking, but with a twist. The Japanese interval walking method, now popular on social media and the subject of emerging scientific research, promises to boost cardiovascular health, reduce blood pressure, increase muscle strength, and support overall well-being through a simple but structured walking routine.

Originating in Japan as Interval Walking Training (IWT), this approach alternates short bursts of high-intensity walking with periods of slower-paced recovery. Proponents say it’s a smarter way to walk, delivering health results often associated with more strenuous exercise — and recent anecdotal reports, like one published by Tom’s Guide, suggest the method is accessible and enjoyable enough for sustained practice (Tom’s Guide).

Meditation, an ancient tradition long embraced by Buddhist monks and spiritual seekers in Thailand and beyond, is now in the limelight for a new reason—its proven benefits, grounded in modern science. Recent research, as reported by major health authorities and summarized by a new article in the Times of India (timesofindia.indiatimes.com), unveils how practicing meditation goes far beyond just a sense of calm, offering measurable positive effects for both body and brain.

A new wave of international research underscores that when it comes to health risks, no alcohol is “safe”—and the difference between beer, wine, and spirits may matter less than most Thai drinkers think. According to a recent expert round-up in The New York Times, scientists are united in saying that “alcohol is alcohol.” No category emerges as a healthier choice: All forms, from red wine to clear spirits, carry significant risks for a range of diseases, including cancer and heart issues [nytimes.com].

For millions of Thais living with high cholesterol—a major risk factor for heart disease—the latest dietary guidance from nutrition science has just got a refresh. Dietitians and researchers worldwide are touting chia seeds as the standout food to incorporate in your diet if you want to better control cholesterol, according to new expert analyses and a surge of supportive research findings in recent years (EatingWell). This revelation places the humble chia seed, known locally as เมล็ดเชีย, at the center of a heart-health revolution that is affordable, accessible and steeped in global and local nutritional wisdom.

A new wave of international research is challenging widespread beliefs about alcohol, warning that no type of alcoholic drink is inherently “safer” or “healthier” than others. Thai readers who might have heard that red wine is somehow beneficial, or that clear spirits are less damaging than dark liquors, should take note: experts now agree, alcohol in any form poses risks to health, and moderation—or abstention—is the best strategy for reducing harm (NYT).

The Japanese walking method, also known as Japanese Interval Walking Training (IWT), has become one of the latest global health trends, captivating both fitness enthusiasts and health experts alike. The method—which alternates three minutes of low-intensity walking with three minutes of higher-intensity walking, repeated for a total of 30 minutes—has shown promise not only as an accessible workout, but also as a scientifically backed approach to improving cardiovascular health, metabolic function, and overall wellbeing. As this movement continues to gain adherents worldwide, recent research underscores its potential, particularly for Thai society grappling with rising rates of non-communicable diseases.

The reputation of coconut oil as a “healthy superfood” is under renewed scrutiny following warnings from international nutrition experts and a wave of new research suggesting that its widely advertised health benefits may be seriously overstated. This development has significant implications for Thailand, one of the world’s top coconut producers and a nation where coconut oil is embedded in culinary and cultural traditions.

For years, coconut oil has enjoyed a revival among global health-conscious communities and foodies, touted as a miracle ingredient—said to promote weight loss, boost brain function, and improve heart health. From Bangkok’s vegan cafes to the wellness aisles of convenience stores nationwide, coconut oil is marketed as a clean, natural, and nutritious alternative to other fats. Yet, according to recent expert analysis and research covered by Fortune, these glowing endorsements are not aligned with the current scientific consensus on dietary fats and cardiovascular health. Nutrition scientists cited in the article urge consumers not to “fall for the lie” that coconut oil is a healthy superfood, pointing squarely to its extremely high saturated fat content—around 90%—which is one of the highest among cooking oils and rivals that of butter and animal lard (Fortune).

A new wellness trend known as “cozymaxxing” has taken the internet by storm in 2025, promising to help people combat stress, burnout, and the constant pressures of modern life by optimizing their environments for maximum comfort and relaxation. Far from being an indulgent fad, emerging research and expert insights suggest that this approach to intentional coziness could hold important benefits for mental and emotional well-being—an idea that’s resonating strongly with Thai readers seeking practical ways to restore balance in turbulent times.

A recent study has shed light on the potential of mindfulness-based cognitive therapy (MBCT) to address a persistent gap in depression care—helping individuals who do not fully recover after standard treatment. This promising approach could offer renewed hope for those living with lingering depressive symptoms, a scenario that affects up to 30% of people diagnosed with depression worldwide, including many in Thailand.

Depression remains a leading cause of disability both globally and in Thailand, where the World Health Organization estimates over 1.5 million Thais suffer from the condition each year (WHO). While effective antidepressants and talking therapies exist, for many patients the journey out of depression is not straightforward. As outlined in a new study conducted in England and published in The Conversation (The Conversation), about one-third of people with depression never fully escape the “fog” of low mood and exhaustion—even after completing therapy and medication.

A groundbreaking study reveals that just five minutes of moderate-to-vigorous exercise daily can significantly improve brain function for older adults, potentially transforming how Thais approach aging and mental wellness. This new insight, led by researchers from the University of South Australia and the U.S.-based AdventHealth Research Institute, suggests that quick, accessible movement routines — even a brisk walk or short cycling session — could help combat age-related cognitive decline.

For decades, scientific consensus has pointed to the benefits of regular exercise on overall health and the reduction of risks associated with dementia and cognitive diseases. However, many older adults remain uncertain about the amount and intensity of exercise required to translate into real brain benefits. The latest study, published in the reputable journal Age & Ageing in April 2025, provides a refreshing answer: as little as five minutes a day of “huff-and-puff” activity can deliver measurable improvements in key cognitive functions, including information processing, focus, multitasking, and short-term memory. In a society like Thailand’s, where an aging population increasingly faces concerns over dementia and independent living, these findings are particularly significant (LA Times).

Even a gentle jog or a session of yoga could be just what your brain needs to remember more, according to the latest findings from a Japanese research team. In a breakthrough study published on May 18, 2025, and summarized by Neuroscience News, scientists have revealed that light exercise significantly increases levels of key brain chemicals—dopamine and noradrenaline—linked to memory formation and brain adaptability. The discovery uncovers new promise for using easy-to-perform movements to strengthen memory, potentially offering simple lifestyle solutions for Thais of all ages seeking better cognitive health (Neuroscience News).

A growing body of research is reshaping the way both scientists and everyday individuals understand and manage anxiety, with mindfulness practices at the core of these new insights. Recent findings from a cluster of researchers at Washington University in St. Louis, as reported in Neuroscience and Biobehavioral Reviews, suggest mindfulness is not a “one size fits all” remedy, but rather a dynamic set of tools that can be matched to the various forms in which anxiety manifests. This revelation is of particular significance to Thai readers, many of whom have felt the mounting pressures of modern life, from economic uncertainties to an increasingly demanding work culture.

As menopause brings a wave of physical and emotional changes, a new guide from health experts outlines the top seven exercises to help women navigate this life stage with confidence and vitality. Drawing on the expertise of menopause fitness coaches and recent research, these recommended movements offer practical ways for Thai women to manage symptoms, boost bone and muscle strength, and protect long-term health (Tom’s Guide).

For many Thai women, menopause marks both an end and a new beginning — an often-misunderstood transition that can bring hot flashes, sleep disruption, mood swings, weight gain, and diminished muscle and bone density. While these changes can feel overwhelming, studies consistently show that exercise is one of the most effective tools for symptom relief and overall empowerment (Journal of Women’s Health).

A growing body of scientific evidence, along with recommendations from cardiology professionals, is making it clear: avocados are quickly becoming the heart-health hero among fruits. According to recent insights highlighted in a feature published by EatingWell and echoed by leading cardiologists, regular avocado consumption can substantially lower one’s risk of developing cardiovascular disease—one of the leading causes of death globally, including in Thailand and across Asia (EatingWell).

Cardiologists point out that avocados stand out for their high concentration of heart-friendly nutrients, including potassium, monounsaturated and polyunsaturated fats, soluble fiber, antioxidants, and plant sterols. Each of these components plays a unique role in reducing cardiovascular risk factors such as high blood pressure, unhealthy cholesterol levels, and inflammation in blood vessels. Notably, avocados provide more potassium per serving than bananas, which most Thais commonly consider the potassium go-to fruit (Yahoo).

A new study from the University of Tsukuba reveals that even gentle exercise—like light jogging, yoga, or leisurely cycling—can set off a cascade of brain chemicals linked to improved memory and brain health. Researchers have found that dopamine and noradrenaline, two powerhouse neurotransmitters, are directly involved in ramping up activity in the hippocampus, the brain’s key memory center, during light physical activity. This discovery shines fresh light on why just a bit of daily movement can sharpen minds and potentially help counter age-related cognitive decline or memory disorders.

In an age when every slot on our calendars seems to be filled—and often double-booked—many people feel overwhelmed by their own schedules, constantly regretting the commitments they’ve made. New psychological research is pointing to four “hidden drivers” that push us into cycles of compulsive busyness, as well as offering four concrete ways to break free from the trap of over-commitment (“Why We Overbook Ourselves—and Constantly Regret It,” published in Psychology Today on May 16, 2025) (Psychology Today).

A recent feature in Fit&Well shines a spotlight on the soleus muscle, a crucial yet often neglected muscle in the lower leg that plays a pivotal role for runners and active individuals of all levels. While most fitness routines for runners in Thailand focus on strengthening the glutes and hamstrings, a prominent running coach emphasizes that the soleus is arguably the most important muscle for performance and injury prevention—a point especially relevant for the Kingdom’s vibrant running community and the rising popularity of marathon events nationwide (Fit&Well).

The world of fitness racing is rapidly evolving, with the Hyrox competition emerging as a new global phenomenon that challenges athletes of all backgrounds in a unique blend of endurance and strength. Recent research and first-hand reports from elite competitors reveal how Hyrox is not only shaking up traditional sporting events but is also transforming training modalities for both everyday gym-goers and military professionals. As Thais increasingly embrace varied fitness pursuits, the Hyrox model—already surging in popularity across Europe and the US—offers accessible inspiration and potential for the Kingdom’s burgeoning wellness and tactical training communities.

A new wave of research is challenging the long-held belief that regular exercise alone is enough to protect the aging brain. The latest findings from a major Vanderbilt University-led study, published in Alzheimer’s & Dementia, reveal that sitting for long hours each day can cause the brain to shrink—regardless of how much you exercise. This discovery has sparked global concern as it highlights the unseen dangers of modern, sedentary lifestyles, even among those who maintain healthy activity levels, and carries special significance for Thailand, a nation witnessing growing urbanization and longer working hours.

A growing body of research highlights the power of small, daily habits – and leading sports psychologists agree that simple routines can make a profound difference not only for athletes but for everyone seeking better mental health, resilience, and productivity. According to the latest feature from The Athletic, top experts in the field have identified five small habits that, done consistently, can transform lives both on and off the playing field. For Thai readers, embracing these behaviors may lead to improved well-being, greater focus, and deeper satisfaction in both personal and professional arenas.

The idea that probiotics, known primarily for supporting gut health, may also offer benefits for mood and emotional wellbeing is gaining scientific traction. A recent wave of compelling studies, including a landmark clinical trial published in April 2025 in the journal npj Mental Health Research, suggests that probiotics can help reduce negative mood—even in generally healthy individuals—highlighting a promising new frontier in the quest for practical mental health support Nature.com, News Medical, Healthline, scitechdaily.com.

A surge of international and Thai research confirms that regular physical activity delivers powerful mental health benefits, reducing stress, anxiety, and symptoms of depression. Recent studies, highlighted in the article “The Mental Health Benefits of Exercise: How Movement Reduces Stress,” and new research from Thai academic institutions, show that integrating movement into daily routines is an essential—and accessible—strategy for safeguarding psychological well-being, especially in high-pressure environments such as universities and healthcare education.

A new nutrition trend known as “fibermaxxing” has quickly gained popularity online, particularly among younger audiences on TikTok and other platforms, prompting health experts to weigh in on its benefits and risks. Fibermaxxing involves the intentional, sometimes dramatic, increase of fiber-rich foods in one’s daily meals in pursuit of health improvements—from better digestion to weight management and disease prevention. As the movement gathers attention worldwide, Thai health authorities and nutritionists are urging the public to consider science-based facts before adopting excessive dietary changes.