8 benefits of bathing in warm water

People have been soaking in hot springs and other bodies of warm water for centuries just because it feels good but only recently has research begun uncovering a number of legitimate health benefits of doing so. The benefits of hot baths are mostly attributed to thermotherapy, sometimes referred to as passive heating, which temporarily raises core body temperature and may positively affect cardiovascular health, glycemic control and chronic low-grade inflammation, according to a mini review published in the Journal of Applied Physiology.

"It is so easy and restful, yet physiologically it conveys a number of the same benefits of going for a run," says Christine Patterson, D.N.P., a functional medicine nurse practitioner and owner of Vital Journey Wellness. "When my patients are tired or depressed and have low motivation to exercise, hot baths are a way to get some of the benefits without the exertion." Regular physical activity is still an important part of a healthy lifestyle, but a hot bath might be a beneficial addition to your routine when your body needs to rest.

A few things to keep in mind: Most scientific studies highlight water temperatures in a range of 38 to 40°C as therapeutic. Anything much warmer can be risky for the elderly, pregnant women, children and anyone with a pre-existing medical condition, so be sure to consult your primary care physician if you fall into one of those categories.

"Most studies that show physiologic benefits have the participants bathing regularly, sometimes daily, often at least 3 to 4 times per week for around 20 minutes or so each" says Patterson. Showering, she says, has not been shown to confer the same benefits, likely because it fails to raise core body temperature to the same degree.

Bathing regularly can dry skin out, so while you should avoid perfumed bubble baths and products with fragrances and dyes, you may want to consider adding essential oils or Epsom salts. Aside from that, just run some water, lean back and enjoy these surprising benefits of warm baths.

5 Science-Backed Benefits of warm water baths

1. Warm Water Can Soothe Sore Muscles

Post-workout can be a great time to reap the benefits of hot baths because research shows that the warmth can ease aches and pains. According to one study,indulging in some heat therapy after exercising reduced muscle soreness by up to47%. In another small study of 60 middle-aged women with fibromyalgia, spending time in a heated pool three times a week for 16 weeks improved their pain and other symptoms.

2. Steeping in a Hot Bath May Boost Your Brainpower

That same study of middle-aged women with fibromyalgia found another interesting benefit of hot baths: In addition to reducing pain, the warm water also appeared to improve cognitive function, possibly because the heat causes blood vessels to dilate and improves blood flow to the brain. Other research has found that middle-aged men who regularly bathed in a sauna had a lower risk of dementia and Alzheimer's disease compared to those who didn't.

3. A Good Soak Could Help Your Heart

Relaxing in a warm tub also relaxes your blood vessels, because the heat causes them to dilate, making it easier for blood to flow through. This temporary decrease in blood pressure is similar to the effects of exercise and may have similar cardiovascular benefits. A 20-year study of more than 30,000 people in Japan—where the benefits of hot baths have been embraced for centuries—found that those who bathed daily (or close to it) were 28% less likely to develop cardiovascular disease and 26% less likely to have a stroke compared with those who took baths less than twice a week, according to a study published in the journal Heart.

4. Hot Baths Could Help Fight Depression

Interestingly, research has shown that the same pathways in the brain that regulate body temperature are involved in depression. There is some evidence that raising core body temperature—say, by soaking in a warm tub—may cause changes in the brain that increase mood-regulating hormones like serotonin. Some research even indicates that, in this regard, the benefits of hot baths may be greater than those of regular exercise. In a study of 45 people with depression, those who took two 20-minute baths a week (at a temperature of approximately 40°C) had lower ratings on a widely used depression scale compared to those who exercised for 45 to 50 minutes twice a week, according to research published in BMC Psychiatry. Though this is a small study and more research is likely needed to confirm this connection, the findings are still noteworthy.

5. Taking a Hot Bath Before Bed Can Help You Sleep Better

One of the more surprising benefits of hot baths seems to be related to circadian rhythms, which are the biological processes that run according to a 24-hour internal clock and can be influenced by our environment. One of these processes is body temperature.

Normally, we cool off by a few degrees as we prepare to sleep. Counterintuitively, taking a hot bath speeds up this process by drawing all your blood to the surface where it can easily be dispersed. So while you may feel toasty warm in the tub, you're actually cooling your core body temperature after you get out, which signals that it's time to snooze.

An analysis of 13 different studies, published in Sleep Medicine Reviews, backs this up, finding that taking a warm bath or shower before bed led people to sleep longer overall and report better sleep quality. According to some of the data, spending as little as 10 minutes in water around 40°C an hour or two before bed decreased the time it took to doze off by nearly 9 minutes.

Adapted from: By Jill Waldbieser on February 22, 2022 in https://www.eatingwell.com/article/7948315/benefits-of-hot-baths/

Health benefits of date

Dates are the fruit of the date palm tree, which is grown in many tropical regions

of the world. Dates have become quite popular in the recent years. One can tell

whether or not dates are dried based on their appearance. Wrinkled skin indicates

they are dried, whereas smooth skin indicates freshness.

Dates are high in some important nutrients and have a variety of advantages and uses. This article will discuss 7 health benefits of eating dates and how to incorporate them into your diet.

Nutritious

Dates have an excellent nutrition profile. Since they’re dried, their calorie content is higher than most fresh fruit. The calorie content of dates is similar to that of other dried fruits, such as raisins and figs.

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fibre. Dates are also high in antioxidants, which may contribute to many of their health benefits.

High in fibre

Getting enough fibre is important for our overall health. Dates in our diet is a great way to increase your fibre intake. Fibre can benefit digestive health by preventing constipation.

It promotes regular bowel movements by contributing to the formation of stool. In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates.

Furthermore, the fibre in dates may be beneficial for blood sugar control. Fibre slows digestion and may help prevent blood sugar levels from spiking too high after eating. For this reason, dates have a low glycemic index (GI), which measures how quickly blood sugar rises after eating certain food.

High in disease-fighting antioxidants

Dates provide various antioxidants that have a number of health benefits, including reduced risk of several diseases. Antioxidants protect cells from free radicals, which are unstable molecules that may cause harmful reactions in our body and lead to disease.

Compared to similar types of fruit, such as figs and dried plums, dates appear to

have the highest antioxidant content.

Here’s an overview of the three most potent antioxidants in dates:

• Flavonoids: Flavonoids are powerful antioxidants that may help reduce inflammation and have been studied for their potential to reduce the risk of diabetes, Alzheimer’s disease, and certain types of cancer.

• Carotenoids: Carotenoids are proven to promote heart health and may also reduce the risk of eye-related disorders, such as macular degeneration.

• Phenolic acid: Known for their anti-inflammatory properties, phenolic acids may help lower the risk of cancer and heart disease.

May promote brain health

Eating dates may help improve brain function. Laboratory studies have found dates to be helpful for lowering inflammatory markers, such as interleukin 6 (IL-6), in the brain. High levels of IL-6 are associated with a higher risk of neurodegenerative diseases like Alzheimer’s.

Additionally, other studies including animal studies have shown dates to be helpful for reducing the activity of amyloid beta proteins, which can form plaques in the brain.

When plaques accumulate in the brain, they may disturb communication between brain cells, which can ultimately lead to brain cell death and Alzheimer’s disease.

One animal study found that mice fed food mixed with dates had significantly better memory and learning ability, as well as less anxiety-related behaviours, compared to those that did not eat them. The potential brain-boosting properties of dates have been attributed to their content of antioxidants known to reduce inflammation, including flavonoids.

However, more human studies are needed to confirm the role of dates in brain health.

Natural sweetener

Dates are a source of fructose, which is a natural type of sugar found in fruit. For this reason, dates are very sweet and also have a subtle caramel-like taste. They make a great healthy substitute for white sugar in recipes due to the nutrients, fibre, and antioxidants that they provide.

The best way to substitute dates for white sugar is to make date paste. It is made by mixing dates with water in a blender. A rule of thumb is to replace sugar with date paste at a 1:1 ratio. For example, if the recipe calls for 1 cup of sugar, you’ll replace it with 1 cup of date paste.

It is important to note that although dates are high in fibre and nutrients, they are still fairly high in calories and best consumed in moderation.

Other potential health benefits

People claim dates have a few other health benefits that have not yet been extensively studied.

• Bone health: Dates contain several minerals, including phosphorus, calcium, and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis.

• Blood sugar control: Dates have the potential to help with blood sugar regulation due to their low glycemic index, fibre, and antioxidants. Thus, eating them may support diabetes management.

Although these potential health benefits are promising, more human studies are needed before conclusions can be made.

Easy to add to your diet

Dates are incredibly versatile and make a delicious snack. They are often paired with other foods, such as almonds, nut butter, or soft cheese.

Dates are also very sticky, which makes them useful as a binder in baked goods, such as cookies and bars. You can also combine dates with nuts and seeds to make healthy snack bars or energy balls.

It is important to note that dates are high in calories and their sweet taste makes them easy to overeat. For this reason, they are best consumed in moderation.

The bottom line

Dates are a healthy fruit to include in our diet. They are high in several nutrients, fibre and antioxidants, all of which may provide health benefits ranging from improved digestion to a reduced risk of disease.

One popular way to eat them is as a natural sweetener in various dishes. They also make a great snack. It is easiest to find dates in their dried form, though these are higher in calories than fresh fruit so it is important to eat them in moderation.

Dates are definitely worth adding to our diet, as they are both nutritious and delicious.

Adapted from https://www.healthline.com/nutrition/benefits-of-dates#TOC_TITLE_HDR_10

Porosh’s anniversary celebrations

For Porosh it has been a roller-coaster ride over the last four years. Within a year of establishing its operations Covid had set-in. Thus, a fledgling organization was face-to-face with an unprecedented challenge as it had to chart an unknown

terrain. Grit, courage and self-belief formed the bedrock of its existence since then. It was indeed baptism through fire. Dozens of lives of Porosh’s members were saved with the co-founders – Paushali Chakraborty & Souparno Roy Choudhury – literally putting their own lives at stake. The entire healthcare ecosystem had virtually collapsed at that time. Fear had gripped all.

With the passage of time Porosh has been able to establish itself as a dependable entity for elder care support at home in Kolkata. However simple it may appear to provide end-to-end healthcare support to the elderly people (especially, in the absence of their children) but the fact of matter is that it is a very delicate equation as one has to consistently provide quality services on time. A single mistake and the organization’s reputation is at stake.

Two years down-the-line Porosh’s team started to expand in response to operations spreading their wings beyond Kolkata to the suburbs like Chandannagar, Kharda etc. One must admit that it was not an easy task to develop a pool of individuals who are committed to work for such a cause and also not bound by the mindset of sticking to 9 to 5 office timings. Obviously, the screening process is quite rigorous. The efficacy of the process can be gauged by the fact that none has left Porosh since then. It also indicates that while Porosh takes care of its members, employees are also meaningfully engaged.

While the number of members have been increasing steadily over the years yet Porosh takes extra precaution to ensure that there is no voluntarily discontinuation of its services. It is negligible.

During this journey we have indeed made some good friends. There are children of many deceased members who still maintain cordial relationship with Porosh and are also instrumental in spreading among their close circles the work it does.