Page 16 - Masala Lite Issue 158 | February 2024

16 TRENDING NOW MOBILITY WORKOUTS

Give the bench press a breather, lads,
because 2024 is all about mobility. Being
strong and muscular is a feat that requires
hard work and commitment, but you
are not reaping the full benefits of your
exercises without mobility training. By
increasing your range in motion, not only
do you become more flexible, but you are
also able to perform your lifts smoother,
and with less risk of injury. This in turn will
make it easier for you to lift heavier weights
and become stronger, and your tendons
and joints will thank you for it. Here are
a few mobility exercises to increase your
range of motion:

• Kettlebell arm bar
• Seated 90/90 hip internal and external
rotation
• Half-kneeling hip flexor stretch
• Rocking ankle mobilisation
• Mini band overhead reach

SLEEP OPTIMISATION
For years now, Apple Watches and Fitbits have
featured sleep tracking capabilities, which have
only trickled down into more devices in recent
years. Everyone wants to know how well they
are sleeping, since the quality and duration
of your sleep directly affects your health and
wellbeing. The Oura Ring Horizon is an all-in-
one sleep tracker which tracks your REM sleep,
irritability, resting heart rate, and averages all the information to give you a sleep score.
Alternatively, you can also purchase a Withings Sleep Tracking Mat which works
similarly to the Oura ring but sits discreetly under your mattress. Besides tossing and
turning or snoring, there are other indicators of sleep quality. For men, specifically,
the Adam Sensor is a new product which tracks the health of your manhood during
sleep. Healthy men experience 3-5 erections every hour of sleep, and having less could
A roundup of the most popular health be linked to cardiovascular diseases or a hormonal imbalance.

trends heading into 2024. PERSONALISED NUTRITION

Nutrigenomics is the study of how genes and nutrition
BY AYUSH MADAN interact in your body. Changes in specific genes like the
FTO (fat mass and obesity-associated protein) can reveal
your metabolism level, weight management, and body
composition. Learning how your genes are encoded can
ealth advice and practices are the most rapidly changing and evolving help you tackle problems like high blood pressure by
part of our society. As science and technology advance to new frontiers, creating a diet which works specifically for your health
the data we have access to increases exponentially, leading to new breakthroughs needs. An easy swab test can give you a full background
that help us maximise the length and quality of our lives. The following are some of your food allergies like lactose intolerance, or possible sensitivities to gluten. Every
trends that have been prominent among health-conscious individuals, and are individual needs similar macronutrients, but nailing the optimal amount of protein,
gaining traction as we begin the new year.
carbohydrates, and fats that work best for your meals can be the key to losing weight,
gaining muscle, and living a healthier life. You can easily test your genes by using
services like 23andMe and LifeDNA.

MORNING LIGHT EXPOSURE MENTAL HEALTH AWARENESS

As soon as possible after you wake up, go outside As South Asian stigma surrounding mental health
and get 15 minutes of direct natural sunlight. continues to fade, many in our community have
In recent years, there have been numerous started using apps marketed to improve our
studies recognising the importance of bright mental wellbeing. Headspace and Calm are the
light early in the morning. By exposing ourselves most popular meditation and sleep apps on the
to the sun early in the day, we can improve our app store, with each service offering relaxing
mental health, reduce our risk of obesity and music, sleep-casts, and guided meditation and
diabetes, and get better sound sleep at night. breathwork modules. With the advent of AI, there
This is because light sets our circadian clock for are also several popular apps which offer AI-assisted cognitive behavioural therapy
the day by stopping the release of melatonin for combatting depression and other illnesses. A local app called Sati by Thai-Indian
and stimulating cortisol production which kick Amornthep Sachamuneewongse has garnered mass attention in the past year for its
starts your day. Make sure to do the opposite unique offering of a service where you can speak to someone on the other end while
at night by reducing exposure to blue-light for remaining anonymous. This way users can talk freely about what is on their mind
healthy regulation of your circadian rhythm. and reduce their anxiety by simply sharing what is bothering them to a helpful ear.

GROUNDING/EARTHING

It is standard for appliances like your water heater, washer, or refrigerator to be electrically
grounded to prevent shock. But what if we told you your body is similarly vulnerable to
the electrical disturbances in the environment? In a study from 2015, results showed that
grounding reduced muscle damage and pain post-exercise, while another recent study
showed positive correlation between grounding and mood improvement. The science
behind the theory is that grounding affects the living matrix which connects all living
cells in your body. This electrical conductivity is thought to function as an immune system
defence, so activities like walking barefoot, laying on the ground, or even swimming can
balance your electrical potential and restore the natural defences of the body
MASAL A LITE ISSUE 158 - FEBRUARY 2024