#Wellness

A glass of plain water may be the most powerful, accessible, and scientifically backed drink for increasing energy, according to the latest advice from international dietitians. Contrary to the increasingly popular reliance on coffee, energy drinks, or sugary beverages, recent expert reviews emphasize that water should be the go-to drink for those wanting to maintain energy and focus throughout the day. These findings come as a timely reminder for Thai readers, given the nation’s hot climate, active lifestyles, and ongoing public health campaigns about the dangers of excessive sugar and caffeine consumption.

A new study by researchers at the University of Bath has found that two surprisingly simple—and, crucially, cost-free—habits can substantially increase exercise motivation and activity levels: step-monitoring and mindfulness practice. The findings, published and reported by Woman & Home, offer valuable, evidence-based tips for anyone in Thailand struggling to maintain regular physical activity, especially as health authorities continue to stress the importance of exercise in fending off diseases and supporting mental wellbeing.

Small, cost-free habits can dramatically boost exercise motivation, according to a recent study from the University of Bath. Researchers found that tracking daily steps and practicing mindfulness can significantly increase activity levels. The findings, highlighted by Woman & Home, offer practical tips for Thai readers aiming to stay active amid busy urban lifestyles.

The study focused on adults not meeting national activity guidelines in the UK, asking them to aim for 8,000 steps a day for 30 days. Half of the participants added brief mindfulness sessions focused on movement and body awareness. By month’s end, both groups increased activity, with the step-tracking plus mindfulness group recording 76 more active minutes than the tracking-only group. Participants also reported stronger intentions to maintain an exercise routine.

As global efforts intensify to destigmatize men’s sexual health, the latest research and advocacy underscore the urgent need for open dialogue—challenging outdated expectations and transforming silent suffering into collective well-being. This movement toward normalization is rapidly gaining ground, with far-reaching implications for Thai society where traditional views on masculinity persist.

Men’s health has long encompassed more than just the physical; mental and emotional well-being are increasingly recognized as critical. Yet, across the world, men statistically have a shorter life expectancy than women due in large part to heart disease, diabetes, mental health disorders, and cancer, with underlying causes being intertwined lifestyle choices and social barriers. Reluctance among men to seek preventative care or address issues early is often tied not only to the stigma of vulnerability, but also misinformation and societal attitudes that equate open discussion with weakness (Life & Style, 2025).

New science is debunking hype about rapid gains and replacing it with practical, evidence-driven guidance. For Thai fitness enthusiasts, trainers, and health professionals, the latest findings emphasize patience, smart training, and sustainable habits that improve health as well as aesthetics.

Muscle growth, or hypertrophy, happens when resistance stresses muscle fibers and triggers a cascade of signals that increase muscle protein synthesis. Protein becomes part of muscle fibers, leading to bigger, stronger muscles over time. In a world of quick-fix tips, research shows that progress is steady rather than dramatic, and factors like nutrition, recovery, and training design matter as much as effort.

For decades, the nutrition spotlight has shone on protein—essential for muscle building and widely marketed as the hero of health. But a wave of new research and expert commentary is propelling dietary fiber into the foreground, suggesting that many people should prioritize fiber as much—or even more—than protein for overall well-being. This shift carries crucial lessons for Thai diets dominated by white rice, noodles, and increasingly processed foods, underscoring a potential public health opportunity with national significance.

Fiber is moving from the periphery to the forefront of nutrition debates. While protein has long dominated health messaging, experts now argue that fiber should be a priority for overall well-being. This shift is especially meaningful for Thai diets, which are centered on white rice and noodles and increasingly influenced by processed foods. Increasing fiber intake could be a powerful public health opportunity for Thailand.

Global data highlight the fiber gap. The 2020–2025 Dietary Guidelines for Americans report that up to 90% of women and 97% of men do not meet recommended fiber intake. General targets are 25 grams per day for women and 38 grams for men, though many fall short. Thailand faces a similar challenge: urban diets often rely on refined grains and lack fruits and vegetables. A registered dietitian notes that fiber deserves more attention because it supports gut health, digestion, blood sugar regulation, cholesterol levels, and longevity.

A pioneering new study has identified “immune resilience”—the ability of the immune system to bounce back following stress or infection—as a critical component for healthy aging and potentially a longer life. The findings, which are already generating significant attention among global health experts, provide promising new directions for both personal wellness and future medical interventions designed to promote longevity. This emerging concept is highly relevant for Thailand’s rapidly aging population, raising hope for breakthroughs that could help older Thais maintain better health in their golden years.

A new study introduces “immune resilience” — the immune system’s ability to rebound after stress or infection — as a key factor in healthy aging and potentially longer life. The research highlights a shift from simply measuring immune strength to understanding how quickly and effectively the body recovers. For Thai readers, this offers practical implications for personal health and national aging strategies as Thailand’s population grows older.

Thailand faces a rapid demographic shift toward an older society. Data from the National Economic and Social Development Council projects that by 2030, more than a quarter of residents will be aged 60 or older. Among the top health concerns for seniors are infections, chronic inflammation, and slow recovery, which often lead to longer hospital stays and reduced quality of life. These realities underscore the relevance of immune resilience for the Kingdom.

A rising body of research is reshaping how menopause is understood. Rather than a period of decline, many studies suggest menopause can be a time of renewed intimacy, improved wellness, and proactive self-care. This perspective is fueling conversations among Thai health professionals and women’s rights advocates, as societies seek more open discussions about reproductive health.

The discussion challenges long-standing stigma that menopause equals discomfort and the end of sexual vitality. In Thailand, where cultural modesty can hinder frank talk about women’s health, these ideas are especially timely. Medical experts say menopause should be treated as a natural transition, with support and information available to help women thrive.

Menopause, often viewed as a period of decline in women’s health and relationships, is being re-examined in light of recent research and expert perspectives. Contrary to long-standing myths, the latest findings suggest that menopause can mark the beginning of a renewed journey in intimacy and wellness, encouraging women to embrace this life stage with confidence and proactive self-care. These insights, showcased in an influential op-ed recently published by a wellness advocate in South Africa, have resonated globally, including among Thai health professionals and women’s rights advocates.

A groundbreaking international study has identified the optimal number of daily steps needed to offset the health hazards of long periods spent sitting—a finding with particular resonance for Thailand’s increasingly urbanized and sedentary society. According to researchers, taking between 9,000 and 10,000 steps each day significantly reduces the risk of cardiovascular disease and early death, even among individuals with highly sedentary lifestyles. This new evidence challenges the traditional “10,000 steps per day” recommendation by directly linking step count to the dangers of prolonged sitting, and delivers crucial guidance for desk-bound Thais and anyone concerned with modern sedentary habits (ScienceAlert).

A global push to destigmatize men’s sexual health is gaining momentum in Thailand, driven by new research and sustained advocacy. By challenging outdated notions of masculinity, Thai society stands to improve overall well-being and relationships. The shift aligns with local values while addressing the persistent silence surrounding intimate health issues.

Healthy men are not defined by toughness alone. Today, mental, emotional, and physical well-being are recognized as interconnected. Across many countries, men experience shorter life expectancy due to heart disease, diabetes, mental health disorders, and cancer. Reluctance to seek preventive care often stems from stigma, misinformation, and social expectations that equate vulnerability with weakness. Research on this topic emphasizes the need for open dialogue to reduce harm and improve outcomes.

A new international study identifies an achievable daily step target that could offset the health risks of long periods of sitting. For Thailand’s increasingly urban and desk-bound society, the finding offers practical guidance: moving more during the day matters, with meaningful protection beginning at around 4,000–4,500 steps and greater benefits at 9,000–10,000 steps. The research, published in the British Journal of Sports Medicine and drawing on data from tens of thousands of adults, reinforces that every bit of movement helps when sedentary time is hard to avoid.

Sleep and regular physical activity are emerging as powerful allies for memory and brain health. As lifelong learning and mental performance become priorities in Thai society, understanding how rest and movement affect memory matters for students, workers, and families nationwide.

Sleep plays a crucial role in memory consolidation, the process by which daily experiences move from short-term to long-term storage. Leading neuroscientists say sleep allows the brain to process information and strengthen neural connections built during the day. Aerobic exercise complements this by boosting brain blood flow, reducing stress hormones, and stimulating growth factors that support new brain cells.

A growing body of research is shining new light on two simple, everyday habits—getting enough sleep and staying physically active—as powerhouse strategies for boosting memory and cognitive health. As Thai society becomes increasingly focused on lifelong learning, work performance, and brain wellness, understanding how sleep and exercise impact memory is becoming ever more relevant for residents, students, and families nationwide.

Medical scientists and education experts agree that sleep is essential for memory consolidation—the process by which experiences and newly learned information move from short-term memory into long-term storage. According to leading neuroscientists, sleep gives the brain time to process and strengthen neural connections related to what was learned throughout the day. At the same time, regular aerobic exercise actively contributes to memory and learning by increasing blood flow to the brain, reducing stress hormones, and stimulating growth factors that support the creation of new brain cells.

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.

Grabbing a protein bar has become a daily habit for many people with busy lifestyles or specific fitness goals, but new findings and expert opinions are urging consumers—including those in Thailand—to take a careful look at what’s inside the wrapper before making protein bars a regular part of their diet. As these convenient snacks fill the shelves of Thai supermarkets and gyms, with young professionals and athletes often choosing them for a quick energy boost, it’s crucial to consider both the benefits and potential pitfalls of eating protein bars every day.

As summer approaches, beach-body chatter floods social feeds and lifestyle columns. Yet fresh research and expert guidance highlight an often-overlooked area: the back. Recent features emphasize that a strong, well-balanced back matters not just for looks, but for everyday health and resilience as we age. With public figures like Jennifer Lopez showcasing toned backs at 55, Thai readers are asking how science explains back health and which exercises deliver both form and function.

Beetroot powder is a popular wellness trend in Thailand, sold as a quick energy booster and stand-in for heart-healthy nutrition. With products ranging from heart chews to pre-workout blends, consumers want to know if the science backs marketing claims or if hype is driving consumption.

Beetroot’s appeal centers on two natural bioactives: betalains, the pigments that give beets their deep red color, and dietary nitrates. Betalains are linked to heart-protective effects, while nitrates help form nitric oxide, supporting blood vessel function and reducing inflammation. Importantly, these compounds largely survive processing into powder or juice, though levels vary by beet variety and production methods, which means results can differ across brands.

Beetroot powder has been making waves across the health and wellness community, with supplement makers touting its ability to boost energy, improve heart health, and elevate workout performance. But as enthusiastic consumers in Thailand and beyond scoop up products ranging from heart chews to pre-workout boosters laced with beetroot, the question remains: does the scientific evidence back up the hype, or are marketing claims getting ahead of the facts?

Much of the allure of beetroot powder centers on two main bioactive compounds found naturally in beets: betalains, the pigments responsible for their deep red color, and dietary nitrates, which some vegetables—like celery and lettuce—share in abundance. According to Dr. Kirsten Brandt, a senior lecturer at Newcastle University’s Human Nutrition & Exercise Research Centre, betalains offer heart-protective properties, while bodily conversion of nitrate to nitric oxide strengthens blood vessel function and manages inflammation (source: Men’s Health). Importantly, these beneficial compounds generally survive the process of turning beets into powder or juice, although concentrations can vary depending on the beet variety and processing technique.

A wave of new studies is fueling debates over whether collagen supplements truly benefit skin and joints—especially as more Thai consumers reach for powders, capsules, and drinks promising firmer skin and easier movement. The latest science invites careful scrutiny of bold claims and whether these products live up to expectations or simply ride a global trend.

Collagen is the body’s most abundant protein, forming key support for skin, bones, and joints. As people age, collagen production naturally declines, contributing to wrinkles, sagging skin, and joint discomfort. In Thailand, collagen products are widely available—from Bangkok malls to local markets—yet many wonder if taking a capsule or drinking a collagen beverage actually slows aging or eases pain.

A surge of rigorous research is reframing how we manage arthritis and osteoporosis. Regular, well-planned physical activity can slow bone loss, reduce fall risk, ease joint pain, and preserve independence. While medications play a role, movement is emerging as essential—especially for Thailand’s aging population.

Thailand’s demographic shift means one in five Thais will be 60 or older by 2025. Osteoarthritis and osteoporosis threaten not only health but family well-being and economic security. Many seniors experience painful joints and brittle bones, leading to disability and higher healthcare costs. Pain relief and supplements help, but lifestyle changes—particularly exercise—are crucial for lasting improvements.

A recent firsthand report in Fit&Well explores four targeted exercises aimed at alleviating stubborn shoulder knots—a problem plaguing office workers, students, and even health-conscious Thais. With rising rates of sedentary lifestyles and remote work in Thailand, the promise of simple movements for shoulder relief has sparked both curiosity and hope among those battling daily aches and pains.

In the article, a fitness enthusiast recounts trying out a set of exercises specifically designed to relieve shoulder knots, sharing their surprise at the tangible improvements experienced after just a short period. The exercises, grounded in yoga and physical therapy principles, target muscle tightness that builds up in the rhomboids, trapezius, and shoulder blade areas—places notorious among desk-bound workers and tech users in Bangkok and across the country.