Cycling for women goes a long way to keep diseases at bay, prolongs life span, and allows you to live a happy life. Considering how chaotic a woman’s daily life is, healthy living may take a back seat to work, household chores, busy schedules, and more. This is where self-determination steps can help. 

Since we have been under lockdown, we have started taking greater care of our health. From keeping a watch on what we consume to conquering our fitness goals, many of us have strived to change our habits and lifestyle. Working women who were, earlier, not able to spare time for workouts have by now tried out various home exercise regimes and fitness routines.

But while you are at it, did you know that cycling could prove highly beneficial for you? Cycling is a vigorous exercise to keep your body fitness soaring high. Irrespective of age, cycling for women has proven to have incredible effects on their health. 

Given the current scenario, it is recommended you stay home as much as possible. But, if your house and the locality surrounding it are not under a lockdown or have fewer constraints on moving around, you can take up cycling if you haven’t already. Cycling for women is immensely beneficial, especially for those who want to look good and feel good. 

Let us explore the benefits of cycling for women in detail:

Cycling increases your heart rate, gets your blood pumping to the entire body, burns your calories, and limits the chances of obesity. It maintains cardiovascular fitness and improves blood circulation. Resultantly, it is a highly recommended form of exercise that cuts the risk of developing heart diseases, diabetes and reduces the risk of cancer. It lowers cholesterol levels and blood pressure. 

In a research finding by the University of Glasgow, it was found that cycling cuts the riders’ risk of developing any form of cancer or heart disease by 50%. Cycling for women is associated with a lower risk of adverse health outcomes.

Studies have also established that physically active women have a lower risk of breast cancer than women who lead a sedentary lifestyle. It works the same way for women undergoing their post-menopause phase. Research conducted in Finland found that those who cycled more than 30 minutes a day had a 40% lower risk of developing diabetes. 

2. Cycling for Women Elevates Vitamin D Component

An early morning cycling trip allows you to soak your body in the sunshine and absorb Vitamin D. Since the sun is a natural source of Vitamin D, it improves resistance against various diseases. Low Vitamin D often results in a low and gloomy mood. So, all women out there – Get some sunshine and Lift Your Spirits.

3. Cycling For Women Amplifies Immunity

A study relevant to the global pandemic, recently conducted in the Appalachian State University, found that exercise in the form of cycling had huge benefits on the health of the respiratory system. It aids in reducing the occurrence of the common cold. The rise in body temperature after cycling may prevent unwanted bacteria, fight infection and boost your immunity.

4. Promoting Weight Loss With Cycling

When it comes to weight loss, the equation is quite simple – ‘Calorie burn must exceed calorie intake.’ Depending upon the rider’s intensity and body weight, cycling alone can burn anywhere between 400-1000 calories per hour.

5. Cycling for Women Keeps Mental Illnesses At Bay

Cycling and exercising triggers the release of adrenaline and endorphins. It is related to a stable mood and improved confidence. Cycling is a combination of physical exercise and mental abilities such as navigation and spatial intelligence. Being outdoors and exploring new views gives you the time to process your concerns. If you are riding with a group, it broadens your social circle. Mental health issues such as anxiety, depression, and stress can be reduced by regular cycling for women. It boosts your mood, improves body image, and makes you feel happy.

6. Cycling for Women Prevents Arthritis and Bone Injuries 

More women are prone to Arthritis than men. Cycling for women is highly recommended if they primarily suffer from osteoarthritis since it is low-impact and places minimal stress on the joints. Cycling strengthens the bones, improves balance and coordination. It prevents falls and fractures.

7. Cycling for Women Strengthens Muscles 

Ever felt a pull in your calves after a cycling session? Cycling strengthens your calf muscles, works on your hips and thighs, and tones up the muscles. Cycling works on your body fat, tones your body, and gets you into your desired shape. 

Similarly, while you keep your hands on the handlebars, your arms also get toned in the process, even without you realizing it. Cycling for women ensures the use of various other muscles such as your core, shoulders, back, and heart. But the resistance element of cycling implies that it doesn’t just burn calories. It also builds muscle around your calves, glutes, hamstrings, and quads.

Women who cycle regularly have leaner muscles, those with a higher percentage of muscle tend to burn more calories even when sedentary.

8. Cycling for Women Builds Endurance

You may not feel it, but as you enjoy your cycling ride, your body gains endurance without any strenuous training. It strengthens your heart by working on your cardiovascular fitness and increases your lung capacity.

9. Cycling for Women Reduces Sleep Deprivation and Insomnia

These days your daily routine involves staying at home for the most part. And even when you feel mentally fatigued working from home, your body needs to feel an equal amount of tiredness to get yourself some sound sleep. It is no rocket science that tiring yourself out on a cycling trip has proved to be quite a sleep inducer. 

University of Georgia researchers studied women and men aged 20-85 over a span of 35 years. It was found that a 2% drop in fitness levels for men and a 4% drop in fitness for women resulted in sleep problems. According to Cycling Weekly, Dr. Rodney Dishman, one of the lead authors, commented – “The steepest decline in cardiorespiratory fitness happens between ages 40 and 60. This is also when problems of sleep duration and quality are elevated.”  
Globally, women are more sleep-deprived than men owing to domestic and household chores, work, finances, multitasking, etc. It affects their health and emotional wellbeing. Research shows that women who experience sleepless nights are at a greater risk for health problems than men. For a holistically healthy lifestyle, it is necessary to get enough rest. This is where cycling for women can help them fall asleep faster and increase their sleep duration by an hour. It allows you to rest your body and mind, reduce anxiety, and elevate the ability to sleep.

10. Cycling for Women Improves Digestion and Prevents Bloating 

Women suffer from bloating before and during their menstruation cycle. It results from changes in hormones such as progesterone and estrogen. As period bloating is a Premenstrual Syndrome, regular exercise, especially in cycling, can help reduce it. 

Cycling for women reduces the amount of time taken for food to move through your digestive tract. The increased heart rate and accelerated breathing achieved during cycling enable intestinal muscles to contract and prevent bloating. 

11. Cycling for Women Betters Lung Health

Irrespective of age and gender, cycling works out the essential organs of your body – the heart and the lungs. They work hard to bring oxygen into the body, fuel your energy and remove carbon dioxide. 

When you cycle, you improve the capacity of your lungs – the maximum amount of oxygen your body can use. The Dandyhorsemagazine suggests that “Lung function is the metric determined by the capacity of air your lungs can sustain and how swiftly you can inhale and exhale. Lung functions take care of how the lungs funnel oxygen and remove carbon dioxide from your bloodstream. While lung function cannot necessarily be improved, lung capacity and endurance can indeed be.”
If you have a lung condition or go quickly out of breath, it may diminish your motivation to exercise. But it is only regular exercise that can improve those symptoms. Cycling is an aerobic workout that is easy on joints, builds muscles, and triggers endorphins that improve mood. Additionally, resistance activities such as pushing the pedals build bones and increase bone density.

12. Cycling for Women-Necessary for Holistic Health & Wellbeing

Cycling is one of the most rewarding sports a woman can engage in – irrespective of age or activity level. Of all reasons to head out on two wheels, the best is empowerment. “Heading home after a cycling trip with a face flushed and brain buzzing is genuinely the best way to kickstart your day. The strength gained from regular cycling transpires into every other aspect of your life – be it family, friends, or work,” writes Active.

1. You are what you eat

Eating a balanced diet with plenty of fresh fruits, vegetables, and leafy greens will not only make your heart healthier but also reduce your risk of developing heart disease. 

– Avoid foods high in salt and sugar content because these cause diseases like diabetes and hypertension which are contributing factors for cardiovascular disease. 

– Limit your intake of deep-fried foods which are high in calories because they tend to raise your blood cholesterol levels resulting in coronary artery blockage.

– Copious amounts of monounsaturated and polyunsaturated (omega-3 and omega-6) fats present in nuts, avocados, and fish promote heart health. 

– Including whole grain in your meals can be beneficial as they are rich sources of dietary fiber and Vit B. 

2. Be active 

Regular exercise lowers your risk of developing heart disease or having a heart attack. Physical activities like walking, jogging, running or training at a gym are wonderful ways to keep you fit, healthy and happy. Choose an activity that you enjoy and incorporate it in your day to day life.

Yoga can be done every day after your vigorous routine to release stress, enhance your mood and improve flexibility.

3. Quit Smoking 

Smoking damages blood vessels leading to your heart, brain, legs and other parts of the body. It increases blood pressure and causes buildup of plaque in the blood vessels, which results in heart attack or stroke. Smoking has serious consequences; it not only affects your heart and brain but also causes lung diseases such as emphysema or lung cancer. If you are a smoker you must try to stop smoking.

4. Limit your alcohol intake 

Moderate levels of alcohol can increase HDL (good cholesterol), however, consuming excessive alcohol may trigger heart conditions such as palpitations or irregular heartbeat. General recommendation is 2 drinks or less in a day for men and 1 drink or less in a day for women. Although alcohol may provide some minor benefits but if you do not already drink, you shouldn’t start doing so because of the long-term negative effects of alcohol consumption. 

5. Check your weight 

Being overweight can be dangerous for your heart. Remember to keep moving, this will help you to shed those extra kilos and you’ll feel better and your heart will be healthier. 

6. Reduce your stress 

Stress is one of the main factors affecting your heart and other organs. Stress can push you towards things that can seriously harm your heart such as excessive smoking and drinking, emotional eating and a lot more. Learn to relieve your tensions. Take up a hobby, listen to music,  practice meditation to keep your mind calm. Let your anxieties and worries float away. Studies show there is a strong link between depression and heart disease. If you suffer from depression talk to your family or friends and if need be, do not hesitate to visit a psychologist.

7. Understand and monitor your blood sugar and cholesterol levels

Make sure you regularly check your blood sugar and cholesterol levels and understand how to manage them. Follow the advice of your physician, if you have elevated blood sugar and cholesterol levels. It is important to realize that you can develop heart disease if you have diabetes or/and high cholesterol levels.

8. Control your blood pressure 

Hypertension (high blood pressure) can significantly damage your heart. Control your  blood pressure by taking your medication on a regular basis and cutting down your salt intake. Keep in mind that you cannot feel high blood pressure, therefore it’s vital to get it checked. Learn to monitor and manage your blood pressure. 

9. Stay hydrated 

You must drink at least 5-8 glasses in a day and more if it’s a hot day. Cardiologists suggest drinking water especially, before going to bed helps improve blood circulation in the hours when you’re at greatest risk for a heart attack. Good hydration will not only protect your heart but will also keep your skin and hair nourished and healthy. 

10.  Screening for heart disease 

Getting yourself screened for heart disease is also an essential aspect of lowering the risk of cardiovascular disease and a heart attack. If you have risk factors such as hypertension, diabetes, and/or a family history of stroke or heart disease, your doctor would recommend stringent screening. You may be prescribed certain clinical tests, for example; ECG (electrocardiogram), ECHO (Echocardiogram), TMT (Treadmill test), etc. Additionally, conditions like high lipid levels, blood sugar, and high blood pressure need to be closely monitored as they can potentially lead to heart disease.  Even if you haven’t been diagnosed with any heart ailment, getting yourself routinely tested and examined is beneficial. Moreover, screening results help you and your healthcare provider take steps in the right direction to protect your heart.

Written By: Dr. Rahul Sawant , MD, CCT, Cardiology (UK), MRCP (UK), FACC (USA), Interventional Fellow (New York), Asst. Professor, BVMCH (Pune) 

From lungs to cells: A journey of thousands of miles

It is worthwhile to be aware just why a continuous supply of air, or oxygen, is so important. We are “aerobic” beings which means that we need air, specifically oxygen (written as O2 as it comes in twos as a molecule), to burn fuel for energy. We can make ATP, the molecular energy packets, without oxygen as well but this anaerobic process is really inefficient and our bodies won’t permit it for long. Try pinching your nose and keeping your mouth closed for longer than 30 seconds and you’ll hear every cell of your body revolt.

Our bodies have adapted to this with two special features of the cardiorespiratory system– a highly intricate blood vessel network (estimated to stretch for about 100,000 miles) that can deliver O2 to any of the trillions of cells that need it and a robust pumping mechanism that makes sure this distance can be covered quickly. 

When you inhale, the air floods millions of air sacs in your lungs called alveoli from where O2 is filtered into tiny capillaries of the pulmonary veins. Once in your bloodstream, the O2 rides on the hemoglobin in your RBCs, through an extensive maze of arteries and capillaries, till it reaches its final destination- the ATP-making factories in your cells called mitochondria. To speed this journey along, the pulmonary veins attach to the heart, which can quickly pump the newly oxygenated blood to each living cell of your body.

Modern-day superheroes are all about air

Compare the impressive musculature of a sprinter with the rippling, but slender physique of an endurance runner and you can see that the latter is a more compact, fuel-efficient machine designed to go the distance. But the obvious dissimilarity on the surface hides an even bigger secret at the depths of the cardiorespiratory system. 

An Olympic-level 100-metre sprinter can maintain an average speed of about 35 km/h for a little more than 10 seconds. But an Olympic-level marathoner can sustain more than half this speed, at an average of 20 km/h, for more than 420 times the distance. To meet the demands of such an intense effort, the marathoner must develop the ability to burn fuel both rapidly and efficiently with the help of O2. Unlike the sprinter, he/she can’t be relying on the oxygen-less but inefficient anaerobic ATP production. They must develop the Ferrari engine of oxygen transport systems. 

VO2 max, your oxygen-gobbling power

Considering that less than 1% of us will ever run a marathon or participate in any such endurance event, forget competing at the Olympics, why is it relevant to us? It turns out that our aerobic capacity- the maximum O2 we can take up, deliver, and utilize in a minute- is a vital indicator of our health. So much so, that in 2016 the American Heart Association recommended that doctors consider the aerobic capacity, given the moniker VO2 max, as a vital sign.

They think your VO2 max score better indicates your chances of dying from disease than if you check the boxes for the better-known troublemakers such as smoking, hypertension, high cholesterol, and type 2 diabetes. So, don’t be surprised if in the near future your doctor, after checking your weight, BP, and pulse, asks you- just how much oxygen can you eat today? If the answer is less than 20 ml/kg/min, you may be in trouble. If it is greater than 70 ml/kg/min, you have a shot at the Olympics. 

To accurately measure your VO2 max you have to exercise with a breathing apparatus attached to your face, at increasing levels of intensity, until you are going as hard as you can. A simpler alternative is to make an estimate using some standard tests such as the fastest time in which you can walk 1 mile or the farthest you can run in 12 minutes. 

Or you can take the lazy way out and use a non-exercise estimate: https://www.worldfitnesslevel.org/#/

How to improve your VO2 max

Even the fastest race cars cannot do what our bodies do every day. We have the ability to keep adapting to meet fresh demands- provided we are asked politely, of course! Too much exercise too soon can drive us to injuries or worse. But if we gently push ourselves to exercise more and hence to demand more O2, our hearts remodel themselves to become larger and stronger so as to pump more blood with every stroke. Our blood vessels grow even more branches to provide a better supply to our cells. Even our mitochondria learn to guzzle O2 faster. 

No matter what your current VO2 max score, you can improve it by adopting regular aerobic exercise and ramping up the intensity now and then. The more muscle groups (and hence more mitochondria) involved, the better. If you are already exercising regularly, incorporate high-intensity interval training (HIIT) workouts into your regimen. These are the kinds that push you to go as hard as you can for short intervals of time. But make sure to do these only after a proper warm-up. 

And if you are a dedicated exercise junkie, know that interval training alone is no substitute for a well-rounded mix of exercises done at varying intensities. 

The happy takeaway

Your body is a finely-tuned oxygen delivery machine. Irrespective of  your age, gender, or level of fitness, placing a greater demand on this machine increases its ability to utilize oxygen. To do this you have to begin an aerobic training regimen and practice interval training. 

While there are many types of HIIT workouts, one of the quickest and easiest ways to get started is to periodically pretend to be a superhero. It’s easy- Take the stairs after your evening stroll. Jog a few meters in between a brisk walk. Sprint up a hill on your morning run. Do whatever it takes to get you breathing harder than usual. Remember to pat yourself on the cape when you’re done! 

Disclaimer 

As always, please do consult your Doctor/Physician before beginning with any exercise regimen. They will be in the best position to guide you about what you can or cannot do, given your age, health status, physical fitness levels, and other conditions unique to you.

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Source: Health care in India

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Perhaps, this has something to do with how nuts and seeds are found in their natural environment, outside of their usual context, i.e. as frills in decadent desserts and fried snacks. As the part of the plant with the ability to nourish and give rise to new life, they have a clean, wholesome image that’s hard to beat. Add to that their association with both traditional celebrations and festivals, and modern, Instagram-trendy diets, it is not surprising that people are left with the vague idea that they are “good for you”.

But aren’t they high in calories and fat? Should we really make a habit of consuming them regularly, just like we do fruits and vegetables?

A tale of two studies

One reason why research seems to flip-flop on what’s healthy and what’s not is that it is notoriously difficult to prove “causation”. Does exercise cause people to be healthy, or does good health cause people to exercise more? The only way to know for sure, would be to begin with a group of sedentary people and put them on a regular exercise regimen to prove that it improves the health of most. But this is harder to do for questions linking diet and disease. After all, you can’t feed people ice cream every day for a few years (no matter how much they might love it) to demonstrate they’ll eventually develop diabetes.

This is where cohort studies come in. They’re designed to track the habits of a large number of people over decades in order to discover links between dietary and lifestyle patterns and disease. One of the earliest studies, called the Adventist Health Study 1, tracked more than 31,000 Adventists, members of a religious sub-group famous for their adherence to a healthy lifestyle, for more than a decade. And for the first time, they found that those who regularly consumed nuts several times a week had a lower incidence of heart disease as compared to those who had them less frequently. Interestingly, nuts had a stronger heart-protective effect than any of the 65 other types of food that were tracked.

A similar pattern later emerged in the largest cohort study of women to date, called the Nurses’ Health Study. Even after other risk factors of heart disease such as family history, BMI, smoking, alcohol use, etc., were factored out, the group of women consuming nuts the most frequently (1 ounce, or 28.3 grams, more than 5 times per week) had a lower incidence of heart disease than groups having them less often. In addition, they also had lower rates of Type 2 Diabetes and respiratory disease.

The benefits of eating nuts are now so well established, that the US FDA permits nut manufacturers to maintain that eating 1 ounce of nuts per day reduces your risk of heart disease. So, if you had convinced yourself that all fat is your enemy, now is a good time to make an exception for nuts and seeds. 

All are the same, yet different

All nuts and seeds have some form of saturated fat, but it is balanced by higher levels of “healthy fats” (monounsaturated and polyunsaturated fatty acids, including omega-3s).  Like other plant-based foods, they have no cholesterol. In addition, they’re packed with beneficial fibre, proteins, vitamins, minerals, and antioxidants. They’re also considered a great source of phytonutrients, an emerging category of favorable plant chemicals, many of which have yet to be discovered (in case the list wasn’t long enough for you). In sum, it is less important which nuts and seeds you have, than how regularly you have them. To ensure you’re getting a broad range of nutrients, it is better to switch varieties periodically. Remember that more commonly available nuts and seeds, such as peanuts, almonds, flaxseeds, and sesame seeds, pack as much of a punch as the trendier ones such as brazil nuts, macadamia nuts, and chia seeds. 

But this doesn’t mean that nuts and seeds are healthy in every form. Roasting and frying nuts, especially at high temperatures and for prolonged periods, degrades antioxidants and negatively affects their fatty acid profiles. Other forms of processing, like blanching almonds to remove their skins and hulling sesame seeds, also strips them of nutrients. For example, tahini (hulled sesame seed butter) has about 90% less calcium than whole sesame seeds. Evidently, you should also avoid nuts and seeds that are loaded with salt, sugar, and empty calories as in savory snacks, candied nuts, trail mixes, energy bars, and sweetened nut butters. 

Lastly, you’ll want to keep your daily consumption of all varieties of nuts and seeds, at a handful or two. Their beneficial effects peak at about 20 grams per day, after which their calorie density could affect your diet inversely.

The happy takeaway

Nuts and seeds, when eaten in moderation and with minimal processing, are an assiduous way to stay healthy. Far from being fattening, they can help you feel satiated and full, while also reducing your risk of heart disease and Type 2 Diabetes. They are proof that no food group is your enemy, and that eating well doesn’t have to be monotonous and boring. Get a handful of nuts and seeds, and sprinkle, spread, and crunch your way to wellness.

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