Health and Me

Ishita Roy

This Man Ate Mangoes At 67 And It Triggered A Gout Attack

Can mangoes trigger uric acid surge?

At 67, John, who writes his journey on <em>journee-monidale</em>, had always lived by the book when it came to health. Daily walks, a balanced diet, and plenty of water had kept him active and feeling well into his senior years. But last summer, a surprising dietary choice led to a painful wake-up call—his first gout attack.

<h4>The unlikely culprit? <span rel="noindex">Mangoes</span>.</h4>

For months, John had been enjoying a large <span>mango</span> every afternoon. He saw it as a wholesome treat—sweet, packed with vitamins, and perfect for a hot day. What he didn’t know was that the natural sugar in mangoes, called fructose, can contribute to high uric acid levels in the blood. In his case, it pushed those levels dangerously high.

According to Dr. Melissa Chen, a rheumatologist at Austin Medical Center, who he spoke to says, “Many patients are shocked to learn that certain fruits can significantly impact uric acid production. Fruits high in fructose can lead to painful gout attacks, especially in older adults with existing risks.”

The science behind it lies in how the body processes fructose. When fructose is broken down, it depletes energy in the cells and increases uric acid as a byproduct. For people with slower kidney function or a genetic tendency to store uric acid, this can be enough to trigger a gout flare.

“Think of fructose as a switch for uric acid production,” explains Dr. Sarah Thompson to John, who is a nutritionist at the New York Wellness Center. “It’s not about cutting out all fruit—it’s about knowing which ones can cause problems.”

<h4>Fruits particularly high in fructose include:</h4>

<ul><li>Mangoes</li><li>Apples</li><li>Pears</li><li>Watermelon</li><li>Fruit juices and dried fruits (which are more concentrated sources)</li></ul>

John’s first attack came suddenly. At 3 AM, he was jolted awake by intense pain in his big toe—so severe, he couldn’t stand the weight of his bedsheet. Tests confirmed his uric acid had spiked to 9.2 mg/dL, well above the recommended maximum of 6 mg/dL.

Once he made the connection to his daily mango intake, John overhauled his diet. He switched to lower-fructose fruits such as:

<ul><li>Strawberries, which are high in vitamin C</li><li>Cherries, known to reduce inflammation</li><li>Oranges, which offer vitamin C without too much fructose</li></ul>

He also cut out sugary drinks and started paying closer attention to “healthy” foods that might have hidden downsides.

John’s doctor called it the “health halo trap”—the idea that just because something is natural or nutritious, it can be consumed without limits. But for older adults, the body’s ability to manage uric acid declines, and even small missteps can have big consequences.

“Managing uric acid becomes more important with age,” Dr. Chen advises. “Even healthy habits need a second look when your metabolism changes.”

John now is pain-free and wiser about his food choices. His experience is a reminder: sometimes, it’s not about cutting out healthy foods, but understanding how they affect your unique body—especially as it ages.

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At 67, John, who writes his journey on journee-monidale, had always lived by the book when it came to health. Daily walks, a balanced diet, and plenty of water had kept him active and feeling well into his senior years. But last summer, a surprising dietary choice led to a painful wake-up call—his first gout attack.The unlikely culprit? Mangoes.For months, John had been enjoying a large mango every afternoon. He saw it as a wholesome treat—sweet, packed with vitamins, and perfect for a hot day. What he didn’t know was that the natural sugar in mangoes, called fructose, can contribute to high uric acid levels in the blood. In his case, it pushed those levels dangerously high.According to Dr. Melissa Chen, a rheumatologist at Austin Medical Center, who he spoke to says, “Many patients are shocked to learn that certain fruits can significantly impact uric acid production. Fruits high in fructose can lead to painful gout attacks, especially in older adults with existing risks.”What Is The Science Behind It?The science behind it lies in how the body processes fructose. When fructose is broken down, it depletes energy in the cells and increases uric acid as a byproduct. For people with slower kidney function or a genetic tendency to store uric acid, this can be enough to trigger a gout flare.“Think of fructose as a switch for uric acid production,” explains Dr. Sarah Thompson to John, who is a nutritionist at the New York Wellness Center. “It’s not about cutting out all fruit—it’s about knowing which ones can cause problems.”Fruits particularly high in fructose include:MangoesApplesPearsWatermelonFruit juices and dried fruits (which are more concentrated sources)How The Events UnfoldedJohn’s first attack came suddenly. At 3 AM, he was jolted awake by intense pain in his big toe—so severe, he couldn’t stand the weight of his bedsheet. Tests confirmed his uric acid had spiked to 9.2 mg/dL, well above the recommended maximum of 6 mg/dL.Once he made the connection to his daily mango intake, John overhauled his diet. He switched to lower-fructose fruits such as:Strawberries, which are high in vitamin CCherries, known to reduce inflammationOranges, which offer vitamin C without too much fructoseHe also cut out sugary drinks and started paying closer attention to “healthy” foods that might have hidden downsides.John’s doctor called it the “health halo trap”—the idea that just because something is natural or nutritious, it can be consumed without limits. But for older adults, the body’s ability to manage uric acid declines, and even small missteps can have big consequences.“Managing uric acid becomes more important with age,” Dr. Chen advises. “Even healthy habits need a second look when your metabolism changes.”John now is pain-free and wiser about his food choices. His experience is a reminder: sometimes, it’s not about cutting out healthy foods, but understanding how they affect your unique body—especially as it ages.

this man ate mangoes at 67 and it triggered a gout attack

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<span>Ice cream</span> is something we all can make a little room for after a heavy meal. However, they may not be the safest dessert for you. Nearly 18,000 containers of ice cream and frozen yogurt have been recalled by Iowa-based Wells Enterprise due to the potential presence of plastic pieces in the products. 

The voluntary recall, made public through a recently released notice by the Food and Drug Administration (FDA), affects 22 flavors packaged in 3-gallon containers with "Best If Used By" dates ranging from March to October 2026.

The affected products belong to well-known brands such as Blue Bunny and Halo Top and were distributed nationwide. While no injuries have been reported yet, the recall serves as a cautionary reminder of how plastic contamination, even in small quantities, can pose health hazards.

<h4>The Invisible Threat of Plastic in Everyday Life</h4>

While this incident is related to visible pieces of plastic, a much more insidious threat lies in microplastics—tiny plastic particles smaller than five millimeters. These can make their way into the food chain, often without our knowledge.

<span>Microplastics</span> have been detected in everything from bottled water and sea salt to fruits, vegetables, and even human blood. One surprising source? Agriculture. A 2021 report by the United Nations Food and Agriculture Organization (FAO) revealed that agricultural soils may contain more microplastics than the oceans. This happens when plastic-coated seeds, pesticide containers, and mulch films degrade in the environment or when wastewater used as fertilizer brings in plastic particles.

Moreover, climate change has amplified farmers’ dependence on plastic tools such as tarps and greenhouse covers, which, under extreme heat or rain, break down faster and spread microplastics further into ecosystems.

<h4>Health Hazards: More Than Just an Environmental Concern</h4>

The risks of plastic exposure go far beyond environmental degradation—they extend directly to human health. For instance, <span>microplastic</span>s have been found embedded in the fatty plaques of carotid arteries, which supply blood to the brain. A study presented at the American Heart Association’s conference revealed that these plaques contained over 50 times more microplastic content than healthy arteries. Individuals with higher concentrations were more likely to have suffered strokes or temporary vision loss due to restricted blood flow.

That’s not all. Regular use of plastic takeout containers may also contribute to cardiovascular diseases. A study published in Ecotoxicology and Environmental Safety found that thermal contact between hot food and plastic containers can cause chemicals to leach out. These chemicals not only disrupt gut bacteria but also inflame the circulatory system, increasing the risk of heart failure.

<h4>Everyday Exposure: Even Chewing Gum Isn’t Safe</h4>

Think you’re safe by avoiding packaged foods? Not entirely. A study presented at the American Chemical Society’s meeting found that chewing gum—whether synthetic or natural—can release around 100 microplastic particles per gram into saliva. These are then swallowed and enter the digestive system, where they may cause long-term harm.

plastic in ice cream

food contamination

ice cream

plastic in food

microplastic

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Ice cream is something we all can make a little room for after a heavy meal. However, they may not be the safest dessert for you. Nearly 18,000 containers of ice cream and frozen yogurt have been recalled by Iowa-based Wells Enterprise due to the potential presence of plastic pieces in the products. The voluntary recall, made public through a recently released notice by the Food and Drug Administration (FDA), affects 22 flavors packaged in 3-gallon containers with "Best If Used By" dates ranging from March to October 2026.The affected products belong to well-known brands such as Blue Bunny and Halo Top and were distributed nationwide. While no injuries have been reported yet, the recall serves as a cautionary reminder of how plastic contamination, even in small quantities, can pose health hazards.The Invisible Threat of Plastic in Everyday LifeWhile this incident is related to visible pieces of plastic, a much more insidious threat lies in microplastics—tiny plastic particles smaller than five millimeters. These can make their way into the food chain, often without our knowledge.Microplastics have been detected in everything from bottled water and sea salt to fruits, vegetables, and even human blood. One surprising source? Agriculture. A 2021 report by the United Nations Food and Agriculture Organization (FAO) revealed that agricultural soils may contain more microplastics than the oceans. This happens when plastic-coated seeds, pesticide containers, and mulch films degrade in the environment or when wastewater used as fertilizer brings in plastic particles.Moreover, climate change has amplified farmers’ dependence on plastic tools such as tarps and greenhouse covers, which, under extreme heat or rain, break down faster and spread microplastics further into ecosystems.Health Hazards: More Than Just an Environmental ConcernThe risks of plastic exposure go far beyond environmental degradation—they extend directly to human health. For instance, microplastics have been found embedded in the fatty plaques of carotid arteries, which supply blood to the brain. A study presented at the American Heart Association’s conference revealed that these plaques contained over 50 times more microplastic content than healthy arteries. Individuals with higher concentrations were more likely to have suffered strokes or temporary vision loss due to restricted blood flow.That’s not all. Regular use of plastic takeout containers may also contribute to cardiovascular diseases. A study published in Ecotoxicology and Environmental Safety found that thermal contact between hot food and plastic containers can cause chemicals to leach out. These chemicals not only disrupt gut bacteria but also inflame the circulatory system, increasing the risk of heart failure.Everyday Exposure: Even Chewing Gum Isn’t SafeThink you’re safe by avoiding packaged foods? Not entirely. A study presented at the American Chemical Society’s meeting found that chewing gum—whether synthetic or natural—can release around 100 microplastic particles per gram into saliva. These are then swallowed and enter the digestive system, where they may cause long-term harm.

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For Martin Bowling, a 28-year-old UK insurance agent, energy drinks were not a sporadic boost, but rather a daily fixation. For seven years, his addiction to high-caffeine, sugary drinks escalated into a vicious habit, draining him nearly $160 daily and, nearly, his life. In June, while watching what was normally a typical evening of a boxing match at a pub, Martin collapsed. He fell into a sudden cardiac arrest after drinking two litres of energy drink—evidence that these widely available drinks are not as innocent as their advertising makes them appear.

"I feel fortunate and immensely grateful to be alive," Bowling explained to The Sun. "Now I view those beverages as death in a tin."

Martin's case is not an isolated incident, but a warning of an increasing public health issue: the uncontrolled, widespread use of energy drinks, especially among the youth.

<h2>Why Are Energy Drink So Addictive?</h2>

Energy drinks have rapidly gained popularity over the past two decades, becoming a staple for adolescents, students, athletes, and even working professionals seeking a quick energy boost. Marketed with promises of increased stamina and heightened focus, these drinks contain high levels of caffeine (sometimes twice the amount in a standard cup of coffee), sugar, taurine, and other stimulants.

Based on European Food Safety Authority data, a little more than two-thirds of teenagers and 18% of children aged under 10 drink energy drinks. In contrast to coffee, which is usually savored slowly, energy drinks are commonly drunk rapidly and in huge amounts—heightening concerns about their physiological effects.

The World Health Organization (WHO) recently went over the increasing accumulation of scientific data and put out a stern alert: too much consumption of energy drinks is on the verge of becoming a major public health problem. 

<h2>Health Risks Associated With Energy Drinks Addiction</h2>

The short-term effects of ingesting high amounts of caffeine are increased heart rate, nervousness, palpitations, and dehydration. But in very rare cases such as Martin Bowling's, the reactions can be much more extreme. Physicians caution that energy drinks have been known to cause:

<ul><li>Cardiac arrhythmias</li><li>Hypertension</li><li>Seizures</li><li>Psychosis</li><li>Sudden cardiac arrest</li></ul>

These dangers are compounded when energy drinks are consumed with alcohol. Caffeine can conceal the symptoms of intoxication, making alcohol poisoning more likely—a combination that prompted popular drink Four Loko to be reengineered.

Although fatalities directly linked to energy drinks are still uncommon, they are occurring often enough to raise legitimate alarm among health professionals and scientists alike.

Despite growing evidence, laws governing the promotion and production of energy drinks are lax, particularly in the United States and Europe. WHO experts, in their review, advocated stricter regulation—including establishing a maximum amount of caffeine per serving, labeling of warning messages, and public awareness of the risks of combining energy drinks with alcohol.

Most concerning, perhaps, is the absence of exhaustive research about the long-term consequences of energy drink consumption—particularly in children and adolescents. "The dangers of excessive consumption in young people have for the most part been ignored and are set to become a major public health issue in the future," the WHO reported in Frontiers in Public Health.

<h2>Heart-Healthy Alternatives That Actually Boost Energy</h2>

There are numerous natural, heart-healthy drinks that provide a more subtle energy boost without the danger. If you want to kick the energy drink habit, below are some better alternatives that promote cardiovascular and overall health:

High in dietary nitrates, beetroot juice enhances circulation and endurance. It's been proven to improve athletic performance and lower blood pressure naturally.

Filled with antioxidants and a moderate level of caffeine, green tea offers a balanced energy boost in addition to promoting <span>heart health</span> in the form of anti-inflammation.

<h4>3. Coconut Water with a Dash of Sea Salt</h4>

A fine post-workout rehydration drink, coconut water is full of potassium and electrolytes. The inclusion of sea salt replenishes sodium lost during sweat.

This hydrating duo provides a gentle energy boost due to the fiber and protein in chia seeds—aiding in stabilizing blood sugar and minimizing fatigue.

A comforting drink with anti-inflammatory effects, golden milk includes turmeric, ginger, and cinnamon—excellent at minimizing oxidative stress that can put pressure on the heart.

<h4>6. Smoothies made with Leafy Greens and Berries</h4>

Spinach, kale, and antioxidant berry blends in smoothies provide a vitamin-infused boost to cardiovascular and brain health.

Teas infused with herbs such as ashwagandha, ginseng, or rhodiola have been shown to combat stress and combat fatigue naturally, without the spikes and crashes associated with artificial stimulants.

Though tempting, the payoff can be life-changing or life-ending. Choosing natural, heart-healthy drinks could not only save your heart in the long term but help your energy levels improve in a more sustainable manner. It's time to shift the debate from energy at any price to energy that actually fuels long-term well-being.

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Diet & Nutrition

For Martin Bowling, a 28-year-old UK insurance agent, energy drinks were not a sporadic boost, but rather a daily fixation. For seven years, his addiction to high-caffeine, sugary drinks escalated into a vicious habit, draining him nearly $160 daily and, nearly, his life. In June, while watching what was normally a typical evening of a boxing match at a pub, Martin collapsed. He fell into a sudden cardiac arrest after drinking two litres of energy drink—evidence that these widely available drinks are not as innocent as their advertising makes them appear."I feel fortunate and immensely grateful to be alive," Bowling explained to The Sun. "Now I view those beverages as death in a tin."Martin's case is not an isolated incident, but a warning of an increasing public health issue: the uncontrolled, widespread use of energy drinks, especially among the youth.Why Are Energy Drink So Addictive?Energy drinks have rapidly gained popularity over the past two decades, becoming a staple for adolescents, students, athletes, and even working professionals seeking a quick energy boost. Marketed with promises of increased stamina and heightened focus, these drinks contain high levels of caffeine (sometimes twice the amount in a standard cup of coffee), sugar, taurine, and other stimulants.Based on European Food Safety Authority data, a little more than two-thirds of teenagers and 18% of children aged under 10 drink energy drinks. In contrast to coffee, which is usually savored slowly, energy drinks are commonly drunk rapidly and in huge amounts—heightening concerns about their physiological effects.The World Health Organization (WHO) recently went over the increasing accumulation of scientific data and put out a stern alert: too much consumption of energy drinks is on the verge of becoming a major public health problem. Health Risks Associated With Energy Drinks AddictionThe short-term effects of ingesting high amounts of caffeine are increased heart rate, nervousness, palpitations, and dehydration. But in very rare cases such as Martin Bowling's, the reactions can be much more extreme. Physicians caution that energy drinks have been known to cause:Cardiac arrhythmiasHypertensionSeizuresPsychosisSudden cardiac arrestThese dangers are compounded when energy drinks are consumed with alcohol. Caffeine can conceal the symptoms of intoxication, making alcohol poisoning more likely—a combination that prompted popular drink Four Loko to be reengineered.Although fatalities directly linked to energy drinks are still uncommon, they are occurring often enough to raise legitimate alarm among health professionals and scientists alike.Despite growing evidence, laws governing the promotion and production of energy drinks are lax, particularly in the United States and Europe. WHO experts, in their review, advocated stricter regulation—including establishing a maximum amount of caffeine per serving, labeling of warning messages, and public awareness of the risks of combining energy drinks with alcohol.Most concerning, perhaps, is the absence of exhaustive research about the long-term consequences of energy drink consumption—particularly in children and adolescents. "The dangers of excessive consumption in young people have for the most part been ignored and are set to become a major public health issue in the future," the WHO reported in Frontiers in Public Health.Heart-Healthy Alternatives That Actually Boost EnergyThere are numerous natural, heart-healthy drinks that provide a more subtle energy boost without the danger. If you want to kick the energy drink habit, below are some better alternatives that promote cardiovascular and overall health:1. Beetroot JuiceHigh in dietary nitrates, beetroot juice enhances circulation and endurance. It's been proven to improve athletic performance and lower blood pressure naturally.2. Green TeaFilled with antioxidants and a moderate level of caffeine, green tea offers a balanced energy boost in addition to promoting heart health in the form of anti-inflammation.3. Coconut Water with a Dash of Sea SaltA fine post-workout rehydration drink, coconut water is full of potassium and electrolytes. The inclusion of sea salt replenishes sodium lost during sweat.4. Lemon Water with Chia SeedsThis hydrating duo provides a gentle energy boost due to the fiber and protein in chia seeds—aiding in stabilizing blood sugar and minimizing fatigue.5. Golden Milk (Turmeric Latte)A comforting drink with anti-inflammatory effects, golden milk includes turmeric, ginger, and cinnamon—excellent at minimizing oxidative stress that can put pressure on the heart.6. Smoothies made with Leafy Greens and BerriesSpinach, kale, and antioxidant berry blends in smoothies provide a vitamin-infused boost to cardiovascular and brain health.7. Herbal Adaptogenic TeasTeas infused with herbs such as ashwagandha, ginseng, or rhodiola have been shown to combat stress and combat fatigue naturally, without the spikes and crashes associated with artificial stimulants.Though tempting, the payoff can be life-changing or life-ending. Choosing natural, heart-healthy drinks could not only save your heart in the long term but help your energy levels improve in a more sustainable manner. It's time to shift the debate from energy at any price to energy that actually fuels long-term well-being.

this 28 year old man’s energy drink addiction triggered a heart attack; heart healthy drinks you should pick instead

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It’s mid-May. You’re scrolling through Instagram, and there it is—your friend’s beach photo from Greece, looking toned, glowing, and radiantly fit. You glance down at your own snack plate and suddenly feel that summer guilt sinking in. Sound familiar?

Many of us start the season with grand intentions- early morning workouts, clean eating, and a total body transformation by summer’s end. But between work deadlines, weekend plans, and rising heatwaves, those goals often slide down the priority list. As the sun climbs higher and days get longer, many of us feel the urge to hit reset on our wellness routines. But with endless workout trends and restrictive diets dominating social media, it’s easy to fall into unsustainable habits that do more harm than good.

You don’t need a total overhaul to feel and look your best by the end of the season. According to Sweta Himatsingka, a certified nutritionist, “Small, science-backed swaps—what you eat, how you move, when you rest—can make a massive difference when practiced consistently.” With a science-backed approach to build strength, lose fat, and feel more energized by the end of summer. In an exclusive conversation, she shares sustainable food and fitness swaps that are practical, effective, and rooted in current health research.

Here’s your no-fad guide to becoming fitter and leaner—without burning out.

Forget the hour-long grind at the gym. According to a 2024 study published in the Journal of Sports Sciences, just 5–10 minutes of movement performed three times a day can significantly improve body composition and cardiovascular fitness.

“These short bursts, known as ‘exercise snacks,’ are incredibly effective,” explains Himatsingka. “Try doing resistance band squats while your coffee brews, stair sprints before your shower, or lunges between Zoom calls.”

The key is consistency. Over time, these micro-movements stimulate muscle activity, increase heart rate, and improve insulin sensitivity without the mental and physical fatigue of long workouts.

<h2>Don’t Just Count Protein, Time It</h2>

One of the biggest mistakes people make with their diet is concentrating all their protein intake at dinner. But recent research from The American Journal of Clinical Nutrition emphasizes that evenly distributing protein across meals enhances muscle protein synthesis.

“Think 20 to 30 grams of protein per meal,” suggests Himatsingka. “A protein-rich breakfast of Greek yogurt with seeds or a tofu scramble sets the tone for better metabolism and muscle retention throughout the day.”

Whether it’s lentils, eggs, nuts, or lean meats, strategic protein timing helps preserve muscle, boosts satiety, and keeps blood sugar stable essential for getting lean.

<h2>Feed Your Gut, Flatten Your Belly</h2>

When it comes to long-term leanness, fiber often gets overlooked. But a 2024 meta-analysis in Nutrients connects higher fiber intake to lower visceral fat and improved weight management.

“Fiber helps control cravings by keeping you full longer, especially when it comes from whole foods like vegetables, legumes, and grains,” Himatsingka notes. “It also supports gut health, which is key to better digestion and reduced inflammation.”

Instead of reaching for a mid-morning snack, load up on a colorful salad with chickpeas, seeds, and avocado. Not only will it satisfy your hunger, but it will also provide prebiotic fuel for your microbiome—a hidden powerhouse for weight regulation.

<h2>Strength is the Real Slimming Secret</h2>

“Cardio burns calories, but muscle burns fat—even when you’re not moving,” says Himatsingka.

According to a recent BMC Medicine study, higher muscle strength is linked to a 44% lower risk of developing Type 2 diabetes. It also promotes better posture, joint health, and metabolic rate.

You don’t need a fancy gym setup. “Two sessions of resistance training per week—using body weight, resistance bands, or even water bottles—is enough to preserve lean mass and improve tone,” she adds.

<h2>How Sleep and Stress Shape Your Body Better</h2>

You can’t out-train a tired body. A study in Sleep Health found that 7 to 9 hours of quality sleep significantly improves mood, strength recovery, and fat metabolism.

“Sleep is when the body repairs, hormones reset, and fat is burned efficiently,” says Himatsingka.

Equally important is managing stress. Chronic stress spikes cortisol levels, which can encourage belly fat storage. Breathwork, journaling, and spending time outdoors can all help regulate your nervous system.

Among the lesser-known yet effective fat-burning aids is effervescent L-Carnitine, a naturally occurring amino acid that ferries stored fat into cells to be used for energy.

“L-Carnitine helps accelerate fat burning while boosting energy—making it easier to stay active without crashing,” explains Himatsingka. “Its effervescent form ensures better absorption and faster effects.”

If you're already working out and eating well, this could be the edge that helps speed up results. However, she advises consulting a healthcare provider before starting any supplement regimen.

The road to becoming leaner and stronger doesn’t require dramatic overhauls. Instead, it’s about intentional tweaks: shorter workouts, smarter meals, deeper rest, and sustainable habits.

“Health is cumulative,” says Himatsingka. “Each better choice builds on the last. By the end of summer, you won’t just look different—you’ll feel transformed from within.” So this season, skip the shortcuts. Build a body that thrives through science, not struggle.

<em>Sweta Himatsingka is a certified Nutritionist at Fast&amp;Up India</em>

diet & nutrition

fitness and health

summer body tips

summer fitness plan

lean body diet

high protein meals

strength training summer

nutrition tips for weight loss

sweta himatsingka advice

It’s mid-May. You’re scrolling through Instagram, and there it is—your friend’s beach photo from Greece, looking toned, glowing, and radiantly fit. You glance down at your own snack plate and suddenly feel that summer guilt sinking in. Sound familiar?Many of us start the season with grand intentions- early morning workouts, clean eating, and a total body transformation by summer’s end. But between work deadlines, weekend plans, and rising heatwaves, those goals often slide down the priority list. As the sun climbs higher and days get longer, many of us feel the urge to hit reset on our wellness routines. But with endless workout trends and restrictive diets dominating social media, it’s easy to fall into unsustainable habits that do more harm than good.You don’t need a total overhaul to feel and look your best by the end of the season. According to Sweta Himatsingka, a certified nutritionist, “Small, science-backed swaps—what you eat, how you move, when you rest—can make a massive difference when practiced consistently.” With a science-backed approach to build strength, lose fat, and feel more energized by the end of summer. In an exclusive conversation, she shares sustainable food and fitness swaps that are practical, effective, and rooted in current health research.Here’s your no-fad guide to becoming fitter and leaner—without burning out.Micro Workouts for Macro GainsForget the hour-long grind at the gym. According to a 2024 study published in the Journal of Sports Sciences, just 5–10 minutes of movement performed three times a day can significantly improve body composition and cardiovascular fitness.“These short bursts, known as ‘exercise snacks,’ are incredibly effective,” explains Himatsingka. “Try doing resistance band squats while your coffee brews, stair sprints before your shower, or lunges between Zoom calls.”The key is consistency. Over time, these micro-movements stimulate muscle activity, increase heart rate, and improve insulin sensitivity without the mental and physical fatigue of long workouts.Don’t Just Count Protein, Time ItOne of the biggest mistakes people make with their diet is concentrating all their protein intake at dinner. But recent research from The American Journal of Clinical Nutrition emphasizes that evenly distributing protein across meals enhances muscle protein synthesis.“Think 20 to 30 grams of protein per meal,” suggests Himatsingka. “A protein-rich breakfast of Greek yogurt with seeds or a tofu scramble sets the tone for better metabolism and muscle retention throughout the day.”Whether it’s lentils, eggs, nuts, or lean meats, strategic protein timing helps preserve muscle, boosts satiety, and keeps blood sugar stable essential for getting lean.Feed Your Gut, Flatten Your BellyWhen it comes to long-term leanness, fiber often gets overlooked. But a 2024 meta-analysis in Nutrients connects higher fiber intake to lower visceral fat and improved weight management.“Fiber helps control cravings by keeping you full longer, especially when it comes from whole foods like vegetables, legumes, and grains,” Himatsingka notes. “It also supports gut health, which is key to better digestion and reduced inflammation.”Instead of reaching for a mid-morning snack, load up on a colorful salad with chickpeas, seeds, and avocado. Not only will it satisfy your hunger, but it will also provide prebiotic fuel for your microbiome—a hidden powerhouse for weight regulation.Strength is the Real Slimming Secret“Cardio burns calories, but muscle burns fat—even when you’re not moving,” says Himatsingka.According to a recent BMC Medicine study, higher muscle strength is linked to a 44% lower risk of developing Type 2 diabetes. It also promotes better posture, joint health, and metabolic rate.You don’t need a fancy gym setup. “Two sessions of resistance training per week—using body weight, resistance bands, or even water bottles—is enough to preserve lean mass and improve tone,” she adds.How Sleep and Stress Shape Your Body BetterYou can’t out-train a tired body. A study in Sleep Health found that 7 to 9 hours of quality sleep significantly improves mood, strength recovery, and fat metabolism.“Sleep is when the body repairs, hormones reset, and fat is burned efficiently,” says Himatsingka.Equally important is managing stress. Chronic stress spikes cortisol levels, which can encourage belly fat storage. Breathwork, journaling, and spending time outdoors can all help regulate your nervous system.One Small Supplement AdvantageAmong the lesser-known yet effective fat-burning aids is effervescent L-Carnitine, a naturally occurring amino acid that ferries stored fat into cells to be used for energy.“L-Carnitine helps accelerate fat burning while boosting energy—making it easier to stay active without crashing,” explains Himatsingka. “Its effervescent form ensures better absorption and faster effects.”If you're already working out and eating well, this could be the edge that helps speed up results. However, she advises consulting a healthcare provider before starting any supplement regimen.The road to becoming leaner and stronger doesn’t require dramatic overhauls. Instead, it’s about intentional tweaks: shorter workouts, smarter meals, deeper rest, and sustainable habits.“Health is cumulative,” says Himatsingka. “Each better choice builds on the last. By the end of summer, you won’t just look different—you’ll feel transformed from within.” So this season, skip the shortcuts. Build a body that thrives through science, not struggle.Sweta Himatsingka is a certified Nutritionist at Fast&Up India

want to become fitter and leaner by summer end? nutritionist shares what to add, skip and swap

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