Riya Baibhawi

Delhi AQI Crosses 500: 5 Tips To Naturally Cleanse Your Lungs

How To Cleanse Lungs

As winters approach, Delhi-NCR was seen blanketed by a cover of smog. On Tuesday, the Air Quality Index (AQI) of the national capital touched 561, with Anand Vihar reportedly being the worst hit area. In this condition, health experts have advised people to stay indoor as much as possible and follow other precautionary measures like wearing masks etc. Regardless, if you are living in or near Delhi, chances are that your <span>lungs</span> are getting impacted. Notably, they have a natural process to clean themselves, however, we bring you five natural ways to boost the process. 

<h2>5 Natural Ways To Cleanse Your Lungs</h2><strong>Take Steam</strong>

Steam therapy is one of the easiest and best ways to cleanse your lungs. Inhaling water vapours opens the air passage and help your lungs drain mucus. As the problem of air pollution increases during winter due to the slow movement of the wind, it is advisable to regularly take steam to clear the congested respiratory passages.

<strong>Practice Control Coughing</strong>

While cough is common during this season, many people try to suppress or minimize it. However, experts suggest that you should practice dry coughing. In this way, your body will expel trapped dust and mucus from the body. 

Beyond being rich in anti-oxidants and aiding weight loss, green tea is great for your <span>respiratory health</span> as well. The antioxidants in this beverage could help reduce or completely finish the inflammation in lungs. Other compounds in green tea might also help to protect the delicate ling tissues from harmful effects of inhaling smoke.

<strong>Consume Anti-Inflammatory Food Items</strong>

These food items can help clear the air passage and clear your air passage and help you overcome breathing difficulty. This list of anti-inflammatory food items include turmeric, cruciferous vegetables, cherries, olives, beans and walnuts.

Honey helps clear lung congestion as it has antioxidant, antimicrobial and anti-inflammatory properties. This food items, since ancient times, has been used to heal lungs and cure respiratory diseases like TB, Asthma and throat infections.

<h2>Your Heart Is At Risk Too</h2>In addition to your respiratory tract, air pollution also has a major negative impact on your cardiovascular health. Particulate matter, particularly PM2.5, is a key factor in air pollution-related mortality, contributing to over 57% of global deaths from cardiovascular issues. These tiny particles, can spill into your bloodstream, through the air that goes into your lungs, and lead to the majority of cardiovascular diseases. In some cases, where the exposure is short-term, it could lead to risk of arrhythmias, heart attacks, and even strokes. Long-term exposure to these toxic particulate matter can lead to plaque buildup in the arteries and increase the risk of heart disease. 

Health Conditions A-Z

health

Delhi pollution

Lungs

Respiratory Health

Tips to naturally cleanse lung

Lung Cancer

Number Of Depressed Adults Increased In US During Pandemic

World Ovarian Cancer Day 2025: Theme, Significance, and History

Does Chemotherapy Cause Dementia?

Health & Wellness

Yoga Poses That Can Build Core Strength

Biotin-Rich Foods You Should Add To Your Diet

Unexpected Physical Signs Of Stress

Simple And Affective Guide To Stop A Panic Attack

Signs Of Heat Exhaustion In Children

10 Heart Symptoms You Shouldn't Ignore

Lower Your Cholesterol With These Foods

Food Myths You Should Stop Believing

Work Stressing You Out? Tips To Handle Toxic Workspaces

Looking To Gain Weight? High-Calorie Healthy Foods To Try

​Pomegranates Are A Must For Summer, Here’s Why​

​How Does Being A Night Owl Change Your Brain​

​Can Nightlights Affect Your Child’s Sleep​

How To Decide Whether You Should Do Cardio Or Strength Training?

Enjoying Hobbies As An Adult Is More Important Than You Realize

Screentime Matters For Parents Too, Here's How It Causes Issues

Why Should We Discard Expired Prescription Drugs?

Perks Of Having Home Plants For Your Health

Signs You Are Dealing With Depleted Mother Syndrome

Protein-Rich Fruit Smoothies You Must Try

Ways You Can Reach Out To Someone In A Mental Health Crisis

These Things Are Causing You To Lose Sleep

10 Healthy Soups That Support Weight Loss

Easy Lunch Ideas For People With Type 2 Diabetes

9 Bodyweight Exercises To Boost Strength Anytime, Anywhere

Iron-Rich Foods Every Woman Should Include in Her Diet

Ayurvedic Foods To Cool Your Body Naturally

10 Ways Fluctuating Cortisol Levels Can Affect You Physically

Unexpected Factors That Affect Your Blood Sugar

Foods People With PCOS Should Avoid

Do Sleep Trackers Actually Work? Things You Should Know About

Avoiding These Proteins Is Causing Your Health To Deteriorate

Not Sure Whether It Is Fatigue Or Burnout? Answer These 10 Questions

Experiencing Drained Energy Mid-Day? 10 Ways To Fix It

Common Hair Care Habits That Are Causing You Hair Damage

Signs You May Have Avoidant Personality Disorder

These Foods Seem Healthy But Add Unexpected Calories To Your Diet

Is It Safe To Exercise In This Heat? Risks And Precautions To Remember

Prepare For Severe Heatwave - Make These Changes To Your Diet

Heatwave Traveling: Health Safety Tips You Should Keep In Mind

As winters approach, Delhi-NCR was seen blanketed by a cover of smog. On Tuesday, the Air Quality Index (AQI) of the national capital touched 561, with Anand Vihar reportedly being the worst hit area. In this condition, health experts have advised people to stay indoor as much as possible and follow other precautionary measures like wearing masks etc. Regardless, if you are living in or near Delhi, chances are that your lungs are getting impacted. Notably, they have a natural process to clean themselves, however, we bring you five natural ways to boost the process. 5 Natural Ways To Cleanse Your LungsTake SteamSteam therapy is one of the easiest and best ways to cleanse your lungs. Inhaling water vapours opens the air passage and help your lungs drain mucus. As the problem of air pollution increases during winter due to the slow movement of the wind, it is advisable to regularly take steam to clear the congested respiratory passages.Practice Control Coughing While cough is common during this season, many people try to suppress or minimize it. However, experts suggest that you should practice dry coughing. In this way, your body will expel trapped dust and mucus from the body. Drink Green TeaBeyond being rich in anti-oxidants and aiding weight loss, green tea is great for your respiratory health as well. The antioxidants in this beverage could help reduce or completely finish the inflammation in lungs. Other compounds in green tea might also help to protect the delicate ling tissues from harmful effects of inhaling smoke.Consume Anti-Inflammatory Food ItemsThese food items can help clear the air passage and clear your air passage and help you overcome breathing difficulty. This list of anti-inflammatory food items include turmeric, cruciferous vegetables, cherries, olives, beans and walnuts.Consume Honey Honey helps clear lung congestion as it has antioxidant, antimicrobial and anti-inflammatory properties. This food items, since ancient times, has been used to heal lungs and cure respiratory diseases like TB, Asthma and throat infections.Your Heart Is At Risk TooIn addition to your respiratory tract, air pollution also has a major negative impact on your cardiovascular health. Particulate matter, particularly PM2.5, is a key factor in air pollution-related mortality, contributing to over 57% of global deaths from cardiovascular issues. These tiny particles, can spill into your bloodstream, through the air that goes into your lungs, and lead to the majority of cardiovascular diseases. In some cases, where the exposure is short-term, it could lead to risk of arrhythmias, heart attacks, and even strokes. Long-term exposure to these toxic particulate matter can lead to plaque buildup in the arteries and increase the risk of heart disease. 

delhi aqi crosses 500: 5 tips to naturally cleanse your lungs

Health and Me

Ishita Roy

Number of depressed adults increased in US during pandemic

Health News

New Possible Measles Exposure Hits Austin Weeks After CDC Buried Forecast Stressing Need For Vaccinations

new possible measles exposure hits austin weeks after cdc buried forecast stressing need for vaccinations

Color, Clay And Catharsis: Healing Your Mental Health With This Childlike Ritual Backed By Psychologists

color, clay and catharsis: healing your mental health with this childlike ritual backed by psychologists

These Are The 10 Most Obese States In US

these are the 10 most obese states in us

does chemotherapy cause dementia?

A new research published in JAMA Internal Medicine revealed a troubling rise in depressive symptoms among US adults during the COVID-19 pandemic. The study is led by Dr Kosuke Inoue from Beth Israel Deaconess Medical Center in Boston. The researcher analyzed data from the National Health and Nutrition Examination Survey (NHANES), which covered a period from 2013 to 2023. The findings are based on responses from 23,040 adults aged 20 and above. The data was assessed using the widely recognized 9-item Patient Health Questionnaire, which is a standard tool used to screen for <span>depression</span>. 

As per the study, the prevalence of depressive symptoms have increased from 8.2% before the pandemic (2013 - 2020) to 12.3% during the pandemic (2021-2023). Even after adjusting for ongoing trends over the decade, the researchers found 3.5 percentage point increase in depression rates. This rise reflects the deep psychological impact the pandemic has had, as isolation, uncertainty, grief, and economic stress took a toll on <span>mental health</span> across the country.

<h4>Young Adults Experienced Depressive Symptoms</h4>

The increase was particularly stark among younger adults. For individuals aged 20 to 44 years, depressive symptoms rose by 6 percentage points, while those aged 65 and older saw only a 1.1 percentage point increase. This generational difference could be due to a range of factors—job instability, disrupted social lives, educational setbacks, and growing financial pressures—all of which disproportionately affected younger adults during the pandemic.

However, the study pointed out that there had been no significant variation in the rise of depressive symptoms based on sex, race, and ethnicity, or even income level. This also suggests that while certain age groups were more vulnerable, the mental health impact of the pandemic was widespread and crossed typical demographic boundaries. 

<h4>A Call for Mental Health Reform </h4>

The authors emphasize the urgent need to expand access to mental health care in the United States. They highlight ongoing issues such as the shortage of mental health professionals and low participation of behavioral health practitioners in insurance plans. Without addressing these systemic problems, the growing mental health burden may remain unmet, especially as the long-term effects of the pandemic continue to unfold.

This study paints a clear picture: depression is on the rise, and the pandemic has accelerated the trend. With younger adults showing a sharp increase in symptoms, and no significant demographic group untouched, there is an urgent need for policy-level changes to ensure mental health care is accessible, affordable, and adequately staffed in the years to come.

depression

health and wellness

health news

mental health

us news

A new research published in JAMA Internal Medicine revealed a troubling rise in depressive symptoms among US adults during the COVID-19 pandemic. The study is led by Dr Kosuke Inoue from Beth Israel Deaconess Medical Center in Boston. The researcher analyzed data from the National Health and Nutrition Examination Survey (NHANES), which covered a period from 2013 to 2023. The findings are based on responses from 23,040 adults aged 20 and above. The data was assessed using the widely recognized 9-item Patient Health Questionnaire, which is a standard tool used to screen for depression. A rise In Depression RatesAs per the study, the prevalence of depressive symptoms have increased from 8.2% before the pandemic (2013 - 2020) to 12.3% during the pandemic (2021-2023). Even after adjusting for ongoing trends over the decade, the researchers found 3.5 percentage point increase in depression rates. This rise reflects the deep psychological impact the pandemic has had, as isolation, uncertainty, grief, and economic stress took a toll on mental health across the country.Young Adults Experienced Depressive SymptomsThe increase was particularly stark among younger adults. For individuals aged 20 to 44 years, depressive symptoms rose by 6 percentage points, while those aged 65 and older saw only a 1.1 percentage point increase. This generational difference could be due to a range of factors—job instability, disrupted social lives, educational setbacks, and growing financial pressures—all of which disproportionately affected younger adults during the pandemic.However, the study pointed out that there had been no significant variation in the rise of depressive symptoms based on sex, race, and ethnicity, or even income level. This also suggests that while certain age groups were more vulnerable, the mental health impact of the pandemic was widespread and crossed typical demographic boundaries. A Call for Mental Health Reform The authors emphasize the urgent need to expand access to mental health care in the United States. They highlight ongoing issues such as the shortage of mental health professionals and low participation of behavioral health practitioners in insurance plans. Without addressing these systemic problems, the growing mental health burden may remain unmet, especially as the long-term effects of the pandemic continue to unfold.Why Such Studies Are Important?This study paints a clear picture: depression is on the rise, and the pandemic has accelerated the trend. With younger adults showing a sharp increase in symptoms, and no significant demographic group untouched, there is an urgent need for policy-level changes to ensure mental health care is accessible, affordable, and adequately staffed in the years to come.

number of depressed adults increased in us during pandemic

Tanya Dutt

World's Oldest Woman Shares The Secret To A Healthy Life

world's oldest woman shares the secret to a healthy life

Can Your Neurons Change Based On Your Experiences?

can your neurons change based on your experiences?

Common Night-Time Issue Could Be An Unexpected Symptom Of Diabetes

common night-time issue could be an unexpected symptom of diabetes

When was the last time you let yourself play truly, freely, without worrying about looking silly or being judged? From picking up a paintbrush, dancing like no one's watching, or scribbling with crayons like you did as a child. Feels a little strange, doesn’t it? But what if we told you that this very act of tapping into your inner child could be the key to unlocking emotional healing and building resilience in adulthood?

In this high-pressure, fast-paced world, we’re so consumed by adult responsibilities that we often forget one simple truth: healing doesn’t always happen through words or logic, it can also happen through play and art. Welcome to the world of <span>expressive arts therapy</span>, where your imagination leads the way to emotional release, self-discovery, and deep healing.

None of us are necessarily born with the wisdom, responsibility, and emotional intelligence of adulthood. We develop these roles over time, experience, and sometimes, hurt. But in between freedom of childhood and the boundaries of adulthood, many of us forget the essence of whom we used to be the spontaneous, curious, expressive inner child.

That inner child, though, never really goes away. For others, it's buried under years of trauma, societal norms, and emotional repression. The <span>mental health</span> world is now waking up to the value of getting back in touch with this inner child — and one of the most powerful, affordable, and fun ways is through playful art.

Inner child work is a therapeutic approach rooted in the understanding that childhood experiences shape adult behavior. It’s a process of identifying past emotional wounds, acknowledging unmet needs, and “reparenting” oneself with compassion and understanding.

Imagine this: You are five, you trip during recess, and people laugh. You might not recall the event itself, but the hurt of humiliation and the commitment to never again risk embarrassment may affect your adult life in ways you're not even aware of. You might shun public speaking, avoid being vulnerable, or stay away from leadership — all because of an old unresolved memory.

This is where <span>inner child healing</span> becomes useful. It enables you to recognize such emotional imprints and greet your younger self with compassion, rather than criticism.

As Pablo Picasso famously said, "Art washes away from the soul the dust of everyday life." For a lot of expressive arts therapists, this statement isn't merely symbolic — it's a guiding reality.

"Art helps unpack traumas that words can't always access," says Gunjan Adya, a Certified Expressive Arts Therapist. "Adults don't get to play much. They're trapped in a loop of duties and routines, and they're often detached from their feelings. Art provides an arena in which to feel, to convey, and above all, to heal."

Art is a secure, non-verbal means by which we can re-encounter lost aspects of ourselves. Making — whether drawing, painting, dancing, sculpting, or writing poetry — provides an expression for repressed feelings and a way to understanding ourselves.

<h2>Why Adults Need to Make Time for Child-Play?</h2>

As we grow older, play becomes secondary to productivity. Schedules, careers, and family responsibilities leave little time for imagination. But this privation has a cost — chronic stress, burnout, and emotional disconnection.

Gunjan adds, "Creating something, even imperfectly, makes us happy. Humans are born nurturers. The process of making — be it a piece of clay sculpture or a doodle — is a process of nurturing ourselves. It's meditative, emotionally calming, and deeply therapeutic."

Science substantiates this. Art therapy reduces cortisol levels, enhances mood, and increases cognitive flexibility, found studies. Unlike verbal-based therapies, expressive art therapy also has open arms to those who would find it challenging to put thoughts into words. 

Gunjan says there's no one-size-fits-all solution. "For some, painting with color on canvas is therapeutic. Others might find it through dance or sculpture. Through art, individuals have an opportunity to express themselves for what they feel inside — many times not even realizing that until later.

Dance releases emotion through the body. Sculpting invites patience and being present. Poetry writing orders and understands feelings. All modalities provide a unique quality of access to the self. Perfection isn't the objective, but discovery of emotion.

When adults permit themselves to do the same without censorship, they relink with the spontaneous, risk-taking essence of their youth — the same essence that long ago showed them how to find joy, venture, and dream.

While art is often viewed as a hobby, in the context of mental health, it becomes a transformative tool. Adults facing grief, burnout, anxiety, or past trauma can benefit immensely from incorporating art into their routine — even in small doses.

Tips for starting your inner child healing through art:

<ul><li>Choose an art form that resonates — it could be painting, collage, dancing, or even adult coloring books.</li><li>Carve out non-negotiable time for creation, without expectations or productivity targets.</li><li>Let your art be guided by intuition. What colors attract you? What shapes feel comfortable? What movement feels liberating?</li><li>Look at what you created — not to critique, but to see the emotions behind it.</li></ul>

You don't need to be an artist. You just need to be open.

Getting back in touch with your inner child isn't regression, it's integration. It's a strong, research-supported journey to healing adult hurts by giving yourself what you might have lacked as a child: freedom, creativity, and unconditional self-acceptance.

As Gunjan so eloquently says, "Art speaks to emotions we've silenced. When adults give themselves permission to play, they begin to truly heal."

<em>Gunjan Adya is a Certified Expressive Arts Therapist and Founder at Tula Journey in India</em>

inner child healing

art therapy benefits

expressive arts therapy

trauma healing through art

adult emotional wellness

mental health art practices

self-healing through creativity

When was the last time you let yourself play truly, freely, without worrying about looking silly or being judged? From picking up a paintbrush, dancing like no one's watching, or scribbling with crayons like you did as a child. Feels a little strange, doesn’t it? But what if we told you that this very act of tapping into your inner child could be the key to unlocking emotional healing and building resilience in adulthood?In this high-pressure, fast-paced world, we’re so consumed by adult responsibilities that we often forget one simple truth: healing doesn’t always happen through words or logic, it can also happen through play and art. Welcome to the world of expressive arts therapy, where your imagination leads the way to emotional release, self-discovery, and deep healing.None of us are necessarily born with the wisdom, responsibility, and emotional intelligence of adulthood. We develop these roles over time, experience, and sometimes, hurt. But in between freedom of childhood and the boundaries of adulthood, many of us forget the essence of whom we used to be the spontaneous, curious, expressive inner child.That inner child, though, never really goes away. For others, it's buried under years of trauma, societal norms, and emotional repression. The mental health world is now waking up to the value of getting back in touch with this inner child — and one of the most powerful, affordable, and fun ways is through playful art.What Is Inner Child Work?Inner child work is a therapeutic approach rooted in the understanding that childhood experiences shape adult behavior. It’s a process of identifying past emotional wounds, acknowledging unmet needs, and “reparenting” oneself with compassion and understanding.Imagine this: You are five, you trip during recess, and people laugh. You might not recall the event itself, but the hurt of humiliation and the commitment to never again risk embarrassment may affect your adult life in ways you're not even aware of. You might shun public speaking, avoid being vulnerable, or stay away from leadership — all because of an old unresolved memory.This is where inner child healing becomes useful. It enables you to recognize such emotional imprints and greet your younger self with compassion, rather than criticism.As Pablo Picasso famously said, "Art washes away from the soul the dust of everyday life." For a lot of expressive arts therapists, this statement isn't merely symbolic — it's a guiding reality."Art helps unpack traumas that words can't always access," says Gunjan Adya, a Certified Expressive Arts Therapist. "Adults don't get to play much. They're trapped in a loop of duties and routines, and they're often detached from their feelings. Art provides an arena in which to feel, to convey, and above all, to heal."Art is a secure, non-verbal means by which we can re-encounter lost aspects of ourselves. Making — whether drawing, painting, dancing, sculpting, or writing poetry — provides an expression for repressed feelings and a way to understanding ourselves.Why Adults Need to Make Time for Child-Play?As we grow older, play becomes secondary to productivity. Schedules, careers, and family responsibilities leave little time for imagination. But this privation has a cost — chronic stress, burnout, and emotional disconnection.Gunjan adds, "Creating something, even imperfectly, makes us happy. Humans are born nurturers. The process of making — be it a piece of clay sculpture or a doodle — is a process of nurturing ourselves. It's meditative, emotionally calming, and deeply therapeutic."Science substantiates this. Art therapy reduces cortisol levels, enhances mood, and increases cognitive flexibility, found studies. Unlike verbal-based therapies, expressive art therapy also has open arms to those who would find it challenging to put thoughts into words. Which Art Forms Work Best?Gunjan says there's no one-size-fits-all solution. "For some, painting with color on canvas is therapeutic. Others might find it through dance or sculpture. Through art, individuals have an opportunity to express themselves for what they feel inside — many times not even realizing that until later.Dance releases emotion through the body. Sculpting invites patience and being present. Poetry writing orders and understands feelings. All modalities provide a unique quality of access to the self. Perfection isn't the objective, but discovery of emotion.When adults permit themselves to do the same without censorship, they relink with the spontaneous, risk-taking essence of their youth — the same essence that long ago showed them how to find joy, venture, and dream.How Art Helps Do Self-Repair?While art is often viewed as a hobby, in the context of mental health, it becomes a transformative tool. Adults facing grief, burnout, anxiety, or past trauma can benefit immensely from incorporating art into their routine — even in small doses.Tips for starting your inner child healing through art:Choose an art form that resonates — it could be painting, collage, dancing, or even adult coloring books.Carve out non-negotiable time for creation, without expectations or productivity targets.Let your art be guided by intuition. What colors attract you? What shapes feel comfortable? What movement feels liberating?Look at what you created — not to critique, but to see the emotions behind it.You don't need to be an artist. You just need to be open.Getting back in touch with your inner child isn't regression, it's integration. It's a strong, research-supported journey to healing adult hurts by giving yourself what you might have lacked as a child: freedom, creativity, and unconditional self-acceptance.As Gunjan so eloquently says, "Art speaks to emotions we've silenced. When adults give themselves permission to play, they begin to truly heal."Gunjan Adya is a Certified Expressive Arts Therapist and Founder at Tula Journey in India

Aarushi Bhadury

Can You Build Muscle In Your Sleep? This Doctor Says You Can

(Credit-Canva)

Fitness

This Fitness Test Could Predict If You’ll Make It To 100

grip test: this fitness test could predict if you’ll make it to 100

Ozempic Reverses Liver Diseases, New Study Finds

ozempic reverses liver diseases, new study finds

How These Celebrities Have Managed Their Diabetes?

how these celebrities have managed their diabetes?

‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture. 

However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body <span>build muscles</span>. 

<h2>How Can You Build Muscle While Sleeping? </h2>

Dr. Mark Hyman cited 2012 research done by the <span>American College of Sports Medicine</span>, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair. 

A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering. 

The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight. 

<h2>What Its Some Other Health Benefits Of It? </h2>

Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks. 

While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort. 

The <span>National Health Services</span> (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

Can You Build Muscle In Your Sleep

national health services

american college of sports medicine

build muscles

muscle building and protein shakes

how do protein shakes help build muscles

‘If only building muscles was as easy as sleep’ is a thought that most people can relate to. As you may know, building muscles is not simply for aesthetic reasons, but muscle definition is important for your body’s overall well-being. Whether it is your back health, joint health or even your posture. However, exercising regularly and focusing on muscle building can be a very taxing job for your body. Except for exercising, one must follow a strict diet and be rich in all the nutrients like protein, fiber, carbohydrates, etc. Many people opt for protein shakes to enhance muscle growth as well. These protein shakes could help you build muscle by simply sleeping. Dr Mark Hyman, practicing family physician and the Chief Medical Officer of Function Health, took to social media and explained science backed ways to aid your body build muscles. How Can You Build Muscle While Sleeping? Dr. Mark Hyman cited 2012 research done by the American College of Sports Medicine, which showed that 40g of protein before bed can keep your body in a muscle-building mode for 7.5 hours, leading to a 22% increase in muscle protein synthesis and sustained overnight repair. A study on healthy young men demonstrated the effectiveness of 40g of casein protein consumed 30 minutes before sleep in boosting muscle protein synthesis and improving overnight recovery after evening resistance exercise. The timing allowed for optimal digestion and absorption during sleep. Casein is a type of protein that digests slowly, which makes it a good choice for providing a steady supply of building blocks to your muscles throughout the night while you are resting and recovering. The timing of when they drank the protein was really important for it to work best. By having it right before sleep, the casein had time to be fully digested and absorbed into their bodies just as they were falling asleep. This led to higher levels of amino acids, which are the building blocks of muscle, circulating in their bodies throughout their normal sleep. This steady supply helps the muscles rebuild and grow effectively overnight. What Its Some Other Health Benefits Of It? Having some protein before bed doesn't just help your muscles get stronger. It can also help you feel fuller for longer, which can be really helpful if you tend to get hungry in the evenings. By keeping those nighttime cravings at bay, this simple habit could even play a role in managing your weight without you even realizing it while you are fast asleep and not reaching for snacks. While eating protein before bed can be great for muscle growth, it's important to pay attention to how your own body reacts to it to make sure you sleep comfortably. It's always a good idea to chat with your doctor before making big changes to what you eat, especially if you have any health issues or are taking medication. Pay attention to your digestion and adjust the amount or timing of your protein if you feel any discomfort. The National Health Services (NHS) reminds us that there are tons of different proteins in our bodies, and they do all sorts of important jobs. They help our immune system work properly and keep our muscles and bones strong as we go through life. To get a healthy amount of protein, it's good to eat lean meats and try to eat less of things like bacon, ham, and sausages, which are more processed.

can you build muscle in your sleep? this doctor says you can

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.

Delhi AQI Crosses 500: 5 Tips To Naturally Cleanse Your Lungs

Quick Stories

Number Of Depressed Adults Increased In US During Pandemic

Color, Clay And Catharsis: Healing Your Mental Health With This Childlike Ritual Backed By Psychologists

Can You Build Muscle In Your Sleep? This Doctor Says You Can

Health Conditions A-Z

Number Of Depressed Adults Increased In US During Pandemic

World Ovarian Cancer Day 2025: Theme, Significance, and History

Does Chemotherapy Cause Dementia?