#Wellness

James B. Maas, the pioneering psychologist who popularized the concept of the “power nap,” passed away on June 23, 2025, at the age of 86. Revered for transforming tiredness into a subject of national fascination and workplace reform, Professor Maas’s work left an indelible mark on how sleep is valued—especially the brief midday nap that claims to refresh both body and mind. Following his passing, the global scientific community continues to expand on his foundational insights, revealing the intricacies of why short naps offer unique cognitive benefits and the right way to integrate them into modern lives, including those of Thais grappling with work-life pressures and sleep deficits.

A new health trend called micro-walks suggests that just 10 to 30 seconds of brisk walking repeated throughout the day can boost health, even for the busiest or most sedentary individuals. Research from a university in Milan indicates these ultra-short bursts can enhance energy expenditure, metabolism, and endurance with less perceived effort than longer workouts. The finding resonates with Thailand’s urban centers, where long work hours and sedentary office routines contribute to chronic disease risk.

Vibration plates have surged on social media with bold promises of effortless weight loss. Thai health enthusiasts are right to ask if these machines really help shed kilos or if they’re a passing trend. A balanced review indicates that vibration plates offer real benefits but are not a magic solution for weight loss. Results depend on how they’re used and who uses them.

Vibration plates, also known as whole-body vibration machines, work by rapidly vibrating the user while standing, squatting, or performing push-ups on a compact platform. The device can vibrate up to 50 times per second, causing muscle fibers to contract and relax far more often than on a stable surface. A physical therapy expert explains that the goal is to generate quick vibrations that trigger repeated muscle contractions, similar in principle to traditional exercise but at a higher frequency.

As vibrating fitness machines surge on social media with bold promises of effortless weight loss, many Thai health enthusiasts are left wondering: can a vibration plate truly make the kilos melt away, or is it just the latest fitness fad? Recent expert-led investigations, as reported in a new CNET analysis, provide a nuanced answer: while vibration plates deliver genuine physical benefits, they are far from a magic bullet for weight loss, and results depend heavily on how they are used and by whom (CNET).

The once undisputed wisdom of eating three meals a day is now under fresh scrutiny, as nutrition experts around the world question its necessity and promote more individualized approaches to meal timing. Recent discussions and research highlight that, for many people, meal schedules can – and possibly should – be tailored to better suit unique lifestyles, health needs, and cultural backgrounds, rather than adhering strictly to the breakfast-lunch-dinner routine that has long dominated modern society. This debate holds particular significance for Thai readers amid shifts in urban work schedules, family dynamics, and the rising prevalence of chronic health conditions related to diet.

A good night’s sleep could play a bigger role in heart health than most Thais realize. As hypertension rates continue to rise across Thailand and the world, recent research highlighted by a leading American cardiologist demonstrates that simple changes before bedtime can be surprisingly effective in managing blood pressure — potentially reducing risk for heart disease and stroke, which remain leading causes of death in the Kingdom.

Blood pressure management has often centered on daytime choices, such as diet and exercise. Yet according to a March 2025 report shared by a US cardiologist and featured in EatingWell, small shifts in evening routines can deliver outsized benefits (EatingWell). This advice, based in recent medical studies and endorsed by cardiovascular experts, translates well for Thai readers keen to care for their health with practical, low-cost strategies at home.

A good night’s sleep could be a powerful ally for heart health in Thailand. With hypertension on the rise, recent insights from a leading cardiologist show that small evening changes can meaningfully manage blood pressure and reduce the risk of heart disease and stroke.

Traditionally, guidance focuses on daytime choices like diet and exercise. Yet new work summarized by a senior cardiologist highlights simple nightly routines that benefit both Western and Thai populations. The guidance translates into practical, affordable steps that people can adopt at home.

Recent evidence challenges the tradition of three fixed meals a day. Nutrition experts say meal timing should be personalized to health needs, work schedules, and cultural practices rather than a rigid breakfast-lunch-dinner rule. For Thai readers, this flexibility matters as urban life, shift work, and diet-related health issues evolve.

The discussion now emphasizes that meal timing is a guideline, not a biological mandate. The focus is on listening to hunger cues and ensuring nutrient-dense choices. Many people can thrive with adaptable eating patterns that fit their daily routines while maintaining balanced nutrition.

Digestive health is a growing topic in Thailand as stomach discomfort, bloating, and immune wellbeing become everyday concerns. A recent review in Women’s Health UK offers science-based guidance on choosing probiotic strains for constipation, diarrhoea, and immune support. The findings arrive as Thai consumers increasingly consider dietary supplements for overall wellness.

In Thailand, gut health is now a common topic in everyday conversations, helped by health segments on TV and social media. With hundreds of probiotic products on the market, many Thais wonder which strains truly help and how to assess quality. The review provides practical, evidence-informed tips that gastroenterologists and dietitians say can help shoppers make smarter choices. Data from leading health experts show that selecting the right strain matters for specific digestive issues.

Protein plays a vital role in muscle health and overall wellbeing, but more isn’t always better. In Thailand, a surge of protein supplements and “fit foods” has many adults questioning how much protein is truly needed. New reviews show many people already meet or exceed daily recommendations, prompting a closer look at safe limits and practical choices.

Thai urban communities are embracing protein-rich snacks and supplements as part of broader wellness trends. Nutrition experts agree that for most healthy adults, current intake aligns with, or exceeds, the standard daily allowance of about 0.8 grams per kilogram of body weight. For an 85-kilogram person, that equates to roughly 68 grams per day. Thai dietary guidelines reflect this target, while a rising market for higher-protein options invites closer scrutiny of long-term effects.

A new review published this week in Women’s Health UK has captured global interest by ranking the nine best probiotics for gut health, using in-depth testing and expert input from gastroenterologists and dietitians. The report, led by a registered dietitian, offers practical guidance to consumers on choosing the right probiotic for specific digestive issues such as constipation, diarrhoea, or immune support. With digestive health a growing concern among Thais—stomach discomfort, bloating, and “ภูมิต้านทาน” (immune health) are common topics in local communities—the findings are particularly relevant for those considering dietary supplements to support overall wellness.

A new wave of high-protein food products has taken the global and Thai markets by storm, but medical experts are now urging caution: while a protein-rich diet is important for health and muscle building, overindulging—especially with certain sources—could do more harm than good. According to recent research summarized in GQ’s article “How Much Protein Is Too Much Protein?” (GQ.com), the current craze for protein-packed everything has outpaced what most people actually require, shining a spotlight on the true risks and limits.

Chia seeds are gaining attention as a simple, nutrient-rich addition to Thai breakfasts. Described by some outlets as a top “breakfast superfood,” these tiny seeds pack fiber, protein, omega-3s, minerals, and antioxidants that support daily wellbeing. But does science back their status, or are they just a trend?

In Thailand, breakfast often centers on rice porridge, fried dough sticks, or congee. With rising rates of obesity, hypertension, and diabetes in urban areas, experts encourage mindful choices at first light. Chia seeds offer a versatile way to boost morning nutrition without major dietary overhauls.

A large, multi‑institution study finds that going to bed earlier can meaningfully boost next‑day physical activity. The research highlights a practical link between sleep timing and exercise, offering a simple message for health‑minded readers.

The study tracked sleep and activity data from nearly 20,000 Americans over twelve months, using six million daily wearable logs. Results show that shifting to an earlier bedtime is associated with longer and more frequent moderate-to-vigorous activity the following day. The effect is strongest for those who typically sleep little. For example, people who usually sleep around five hours per night showed a notable uptick in activity the next day, roughly 41 minutes more moderate-to-vigorous exercise, compared with habitual nine‑hour sleepers.

A new wave of research from Harvard Medical School, Brigham and Women’s Hospital, and Monash University reveals that going to bed earlier can significantly increase the time and frequency of daily physical activity—suggesting the ancient proverb, “early to bed and early to rise,” has more merit than ever for health-conscious individuals.

The findings, published in June in the Proceedings of the National Academy of Sciences, draw on detailed sleep and activity data from nearly 20,000 Americans over the course of a year. Researchers analyzed 6 million “person-nights” of daily logs collected from widely used wearable fitness trackers, making this study one of the largest and most robust of its kind to date. According to the data, people who went to bed earlier—compared to their own usual pattern—were more likely to engage in longer and more frequent bouts of moderate-to-vigorous physical activity the next day. Importantly, this effect was most pronounced for individuals who had previously been logging short nights of rest. For example, people who typically slept five hours per night ended up getting a substantial increase—around 41.5 extra minutes—of moderate-to-vigorous activity the following day, compared to those regularly sleeping nine hours.

A groundbreaking new study published in July 2025 adds to mounting evidence that moving just a little more, even later in life, can substantially reduce your risk of early death and add healthy years to your life – a message especially resonant for Thailand’s increasingly urban, aging society. Challenging the perception that it’s “too late” for older adults or sedentary people to benefit, researchers found that even those who adopt a more active lifestyle later in adulthood still see considerable gains in longevity and disease prevention, with consistent movement emerging as the key.

A groundbreaking new study has found that gluten—a substance long seen as a chief culprit behind digestive issues—may be wrongly accused for the symptoms many Americans and, by extension, Thais with irritable bowel syndrome (IBS) experience. Researchers from McMaster University, Canada, published findings this week in the prestigious Lancet Gastroenterology and Hepatology, complicating the narrative around gluten-free diets and urging for a more nuanced understanding of what truly triggers gastrointestinal discomfort (Gizmodo).

A new study from McMaster University questions whether gluten is the primary trigger for irritable bowel syndrome (IBS). Published in Lancet Gastroenterology and Hepatology, the research suggests that expectations and perceptions may drive symptoms for many IBS patients, not gluten alone. For Thai audiences following wellness trends in Bangkok and beyond, this invites a more nuanced conversation about gluten-free diets and digestive health.

IBS is a chronic condition marked by abdominal pain, bloating, and changes in bowel habits. It is common worldwide and can be hard to diagnose because there is no visible tissue damage like in inflammatory bowel disease. The trial enrolled 28 IBS patients who believed they felt better on a gluten-free diet. In a double-blind setup, participants tasted cereal bars containing gluten, wheat, or neither—without knowing which bar they ate. This design reduces bias and reveals true dietary effects.

A July 2025 study strengthens evidence that increasing daily movement, even late in life, lowers the risk of premature death and extends healthy years. For Thailand’s aging and increasingly urban society, the finding offers hopeful guidance for seniors who worry they’ve missed the fitness window.

In Thailand, rising chronic disease and an aging population heighten the importance of movement. Data from global health authorities show physical inactivity fuels diabetes, heart disease, and certain cancers. Unlike studies that look at activity at a single moment, this research tracked people over many years and found that increasing activity in later life still reduces mortality risk and boosts longevity.

In a remarkable development that could transform cancer care worldwide, a new study published in the New England Journal of Medicine has revealed that structured exercise can improve cancer survival by an astounding 37%—a benefit rivaling many advanced medicines and technological breakthroughs. Unlike complex new drugs or costly therapies, this intervention centers on a surprisingly simple remedy: regular, supervised physical activity.

This finding carries profound significance for Thai cancer patients and caregivers, as it highlights a practical step to improve long-term outcomes without imposing high costs or requiring state-of-the-art equipment. As cancer survival rates improve across Thailand—now over 50% for many types due to earlier detection and better treatments—there is growing demand for evidence-based strategies that empower survivors to take charge of their health and prevent recurrence (Cancer in Thailand). The latest research suggests exercise might be one of the most potent, yet underutilized, tools available.

A new report is casting doubt on the necessity of electrolyte powders, drinks, and tablets for the average person—a market that has ballooned to an estimated $38 billion in 2024 alone. As colorful bottles and attractive marketing campaigns promise better hydration, improved health, and even performance boosts, many Thais are left wondering: do these drinks really deliver on their promises, or are they just another health fad?

Electrolyte products are marketed to athletes, fitness enthusiasts, and even ordinary people who want to enhance their daily hydration. Popular in gyms and convenience stores across Bangkok, these drinks contain key minerals such as sodium, potassium, calcium, and magnesium—elements vital for maintaining fluid balance in the body, regulating heart rhythm, and ensuring muscle and nerve function. While sports drinks have become commonplace, public health experts say many Thais may be overestimating their benefits and underestimating the power of a regular balanced diet.

A recent review questions the necessity of electrolyte powders, drinks, and tablets for most people, even as the global market spins toward a multi-billion-dollar figure in 2024. In Bangkok gyms, convenience stores, and online shops, vibrant bottles promise better hydration and performance. For Thai readers, the takeaway is clear: can ordinary meals and water meet everyday hydration needs without chasing every new beverage?

Electrolyte products target athletes, fitness enthusiasts, and busy office workers who want a quick hydration boost. In Thailand, these drinks are common in fitness centers and markets and usually contain minerals such as sodium, potassium, calcium, and magnesium. These electrolytes help maintain fluid balance and support heart rhythm, muscle, and nerve function. Yet public health experts emphasize that a varied, regular diet already provides most of what the body needs for daily activity.

A major study in the New England Journal of Medicine finds that a structured, supervised exercise program can lower death risk and cancer recurrence among colon cancer survivors. Over three years, participants who followed the program had a 37% lower risk of death and a 28% reduction in recurrence compared with those who received only general health guidance. The results offer a practical, low-cost approach to improving long-term outcomes for cancer patients worldwide, including in Thailand.

Breathing during exercise matters, and new findings can help Thai fitness enthusiasts train smarter. Experts agree that for most workouts, natural breathing works well as long as you avoid shallow, rapid breaths.

Thailand’s fitness boom has brought breathing technique into the spotlight. HIIT studios in Bangkok and community runs nationwide inspire beginners and pros alike to optimize performance. Yet online tips—nasal breathing, cadence patterns, or yoga-inspired postures—can complicate what should be a simple act: taking in air.