Health
Women may benefit more from regular workouts than men
They say anything men can do, women can do better—which may include reaping the health benefits of regular exercise. That’s according to a new study published today in the Journal of the American College of Cardiology.
An international team of researchers from the U.S. and China showed that women who exercise regularly have a significantly lower risk of an early death or a fatal cardiovascular event than men who do the same. On top of that, the advantage holds true even when women put in less effort.
The observational study, which analyzed the exercise habits of more than 400,000 U.S. adults, found that compared to being inactive, engaging in regular physical activity lowered women’s mortality risk by 24%. Men saw a 15% reduction in risk.
Women who worked out also had a 36% reduced risk of a fatal cardiovascular event, such as a stroke or heart attack, than their inactive peers. Among men, those who were physically active showed a 14% reduced risk.
Less is more for women’s fitness
The current Physical Activity Guidelines for Americans, developed by the Department of Health and Human Services, recommend at least 150-300 minutes of moderately intense aerobics plus two days of muscle-strengthening activities per week. That these guidelines apply to all adults—regardless of sex—puzzles Dr. Martha Gulati, a coauthor of the study and director of preventive cardiology in the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles.
“Why would it be the same for women versus men?” Gulati, who is also the associate director of the Barbra Streisand Women’s Heart Center at Cedars-Sinai, tells Fortune. “We know women are not small men; we know that there’s physiologic differences. Is the same dose of exercise actually required?”
In addition, Gulati and her colleagues sought to address the well-documented physical activity gap between the sexes.
“We know for young children, girls do less activity than [boys],” she says. “We know that once they’re young adults, we immediately see again this persistent gap. Men do more than women.”
This divide played out in the study too: 43% of male participants engaged in regular aerobic activity, compared to 33% of females. About 28% of men did regular muscle-strengthening activities, versus 20% of women. Men also did both types of exercise more frequently.
While Gulati encourages everyone to find a fitness regimen that fits into their lifestyle, she hopes her team’s findings that women may benefit from a less-is-more approach to exercise will inspire more women to get active.
Getty Images
Male vs. female survival benefits of exercise
Reduced mortality risk from weekly moderate-to-vigorous aerobic activity eventually plateaued for both sexes. But men had to exercise more than twice as long as women to realize the same results, the study found.
It took about 300 minutes, or five hours, per week for men to achieve a maximum 18% lower mortality risk than their inactive peers. Women only had to complete 140 minutes, less than 2 ½ hours, to get the same benefit. Women topped out at a 24% lower mortality risk than their inactive peers at 300 minutes per week.
Researchers observed similar sex differences concerning moderate and vigorous aerobics individually:
- Moderate intensity
- Men: 20% lower risk at 90 minutes/week
- Women: 20% lower risk at 50 minutes/week
- Maximum 24% lower risk at 97 minutes/week
- Vigorous intensity
- Men: 19% lower risk at 110 minutes/week
- Women: 19% lower risk at 57 minutes/week
- Maximum 24% lower risk at 120 minutes/week
“Women got more bang for their buck,” Gulati says.
These findings aren’t meant to suggest fitness enthusiasts shouldn’t work out more than 300 minutes a week, she stresses, only that they likely wouldn’t reap extra survival benefits. Further research is needed to determine whether additional exercise may positively impact other health indicators.
Women receive greater cardiovascular gains even if they work out less often than men, a February 2024 study says.Vanessa Nunes—Getty Images
Sex differences in exercise capacity
As with aerobic activity, women had a greater reduction in risk of premature death when it came to regular muscle-strengthening activity. Women saw a 19% lower risk than their inactive peers, while men saw an 11% lower risk.
However, men had an optimum mortality benefit—14% lower risk relative to inactivity—when they did muscle-strengthening activity three times a week. Women showed equal or greater benefit when engaging in such activity just once a week.
So, why did men and women in this study achieve such different results? Gulati and her team cite males’ “measurably greater exercise capacity” across all ages as one possible explanation. They highlighted these attributes of the male form:
- Proportionately larger hearts
- Wider lung airways
- Greater lung diffusion capacity
- Larger muscle fibers
- 38% more lean body mass
These anatomical differences suggest that the same exercise may place different physiological demands on the female body such that it ultimately gains more health benefits.
“It is not surprising that women gained additional benefits, given that they have relatively lower levels of physical engagement,” Jennifer Sacheck, Ph.D., chair of the Department of Exercise and Nutrition Sciences at the George Washington University Milken Institute School of Public Health, tells Fortune via email. “The greatest benefits in health outcomes and mortality risk are when people go from nothing or very little to something.
“Thus, if women start at lower levels of physical activity than men, they get a lot of benefit from a small increase in physical activity.”
Who were the study participants?
Researchers reviewed two decades’ worth of data from the National Health Interview Survey, from 1997-2017, and linked participants’ records to those of the National Death Index through 2019. People with an array of preexisting conditions, from cancer to chronic bronchitis to coronary heart disease, were excluded.
Of the remaining 412,413 people in the participant pool, 55% were women, 14% identified as Black, and 18% identified as Hispanic. Their average age was 44.
For more on the health benefits of regular workouts:
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I have perfected this savory vegetable muffins recipe packed with 6 different veggies including carrots, zucchini, spinach, and sweet corn. These muffins are ideal for anyone looking to add extra veggies into their diet, and are especially great for kids or busy adults needing a quick, healthy snack or easy breakfast. These hearty muffins are super easy to make, and require just 15 minutes of prep time!
If you want a fun and tasty way to start off your day, try my veggie muffin recipe! The muffins will keep you feeling full and energized, with no added sugar or overly processed ingredients. I really love how convenient they are for those busy weeks when I need something that requires minimal effort and time.
Made with creamy feta cheese, sweet corn, mild baby spinach, red bell pepper, and a handful of other ingredients, this recipe has amazing taste without overwhelming picky eaters. It’s a great way to get your kids to eat more veggies for sure!
My muffins with hidden veggies are perfect for toddlers – feel free to serve them on their own or pair them with my other healthy toddler lunch ideas; and can even be packed in school lunches for older kids! I’ll put them in my own lunch as well – they really do work for the whole family.
While it is no secret that I love sweet foods, traditional muffins are closer to a dessert than a hearty breakfast! Which is why I think of these vegetable muffins as the best of both worlds: they give all the comforting feels of freshly baked muffins, while also giving you a dose of healthy veggies!
They are full of flavor and have a soft, tender texture that my whole family loves. Plus, it is a great way to add more variety and healthy fiber to my kids’ diets!
If you’re a parent struggling to get your child to eat more veggies, this is the recipe for you.
They come in handy on busy mornings, making for the perfect grab-and-go breakfast. They’re also a great way to use up leftover veggies in the fridge. Sometimes I even make a double batch to meal prep, freezing some of the veggie muffins for later!
You’ll love how easy it is to customize this recipe. I’ll often switch up the flavor profile, with different vegetables and combinations. You could even make one batch with my traditional recipe and one with customizations. Look for some of my favorite flavor combinations in my variations section below!
With only 15 minutes of prep time and 25 minutes of bake time, everything comes together easily and quickly. Even if this is your first time making a recipe like this, it will be a breeze!
Latest Recipe Video!
🥘 Ingredients
My healthy savory muffins call for wholesome ingredients that you can easily find at any local grocery store. See the recipe card at the end of this post for full nutritional information.
Whole Wheat Flour: I use whole wheat flour for a boost of healthy fiber and whole grains. I also love the subtle flavor this flour provides compared to regular flour.
Baking Powder & Baking Soda: Both of these leavening agents allow the muffins to rise as they bake. You’ll get a lovely fluffy texture!
Seasonings: I like to use a combination of salt, rosemary, oregano, and garlic powder to add the best savory flavor. The aroma fills the house as the muffins bake!
Cheese: While the veggies are the star ingredients, the parmesan and feta crumbles make the best addition! They add so much flavor and texture, along with extra protein. I recommend skipping the pre-shredded cheese and shredding your own parmesan and feta from a high-quality block of cheese – because I think it tastes better. If your kids don’t like feta or parmesan, you can easily substitute it for any other cheese – shredded cheddar cheese or jack cheese are both great options.
Eggs: The eggs add a boost of protein as well as serve as the binder for the muffins. This recipe calls for 2 whole eggs.
Lemon Juice: This will enhance the flavor of these muffins, while also helping to activate the leavening agents. When I don’t have any lemon juice on hand, I’ll use some apple cider vinegar instead.
Extra Virgin Olive Oil: The olive oil helps to keep these muffins perfectly moist! Sometimes I swap this for other high-heat oils like avocado oil or melted coconut oil, too.
Oat Milk: While any milk could be used here (e.g. whole milk, soy milk, etc.), I like the subtle sweetness that oat milk adds to the muffins while not overpowering the savory notes.
Vegetables: Diced red bell pepper, chopped baby spinach, grated carrots, diced red onion, grated zucchini, and corn kernels will make the best combination of veggies in this recipe.
Sun Dried Tomatoes: This adds the perfect touch of sweetness and chewy texture throughout the savory muffins. If you do not have sun dried tomatoes on hand, I don’t recommend substituting them with regular diced tomatoes because they will make the batter too watery.
Fresh Basil: Basil perfectly complements the other ingredients, so you won’t want to skip this!
🔪 How To Make Vegetable Muffins
Learn how to prepare these vegetable muffins, by following my simple step-by-step instructions below:
Preheat & Prepare: I start off by preheating the oven to 350 degrees Fahrenheit /180 degrees Celsuis. Then, I line a 12 hole muffin pan with muffin liners (or use a silicone muffin tray instead).
Mix Dry Ingredients: Next, I add all ingredients from whole wheat flour through to parmesan cheese in a large mixing bowl and whisk together.
Mix Wet Ingredients: In a separate large bowl I’ll whisk together the eggs, lemon juice, oil and oat milk. Set aside.
Add Veggies & Feta: Stir the remaining ingredients through the dry ingredients.
Combine Wet And Dry: Gently fold the wet ingredients into the mixture until just combined.
Transfer To Tray & Bake: Transfer the muffin batter to the prepared muffin tray. I prefer to use an ice cream scoop or spoon for this step! Bake for 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Cool: Allow to cool completely on a cooling rack before serving.
My #1 Secret Tip for this recipe is to make sure you do not over mix the muffin batter.
Over-mixing the batter will result in dense, tough muffins. If you want that traditional light and fluffy style of muffin, go slow during this step. You’ll want to gently fold in the ingredients just enough to combine everything together.
Once the wet and dry ingredients combine, the mixing step is complete! You can transfer the batter to the tray and bake. Get excited for perfectly soft muffins!
Other Tips To Keep In Mind:
- Preparing Veggies: The carrots and zucchini can be shredded with a box grater – just be careful with your fingers as you get close to the ends of the vegetables. To save time you can also buy pre-shredded carrots.
- Introducing Veggies: For kids veggie muffins, I recommend starting with just 2 or 3 vegetables and see if they like them, especially for fussy eaters! You can add in more vegetables next time, as they become familiar with the tastes and textures.
- Serve Accordingly: Veggie muffins for toddlers or babies can be cut into small pieces or slices, depending on your little one’s age. I suggest pairing them with ketchup, plain yogurt, or cheese to entice your kids!
- Avoid Too Much Moisture: After washing the veggies, place them on a paper towel and make sure they are thoroughly dried to avoid excess water. Additionally, keep in mind that every veggie has a different moisture content. For better results, I like to use salt on the vegetables to draw out extra moisture, and squeeze them with a cheese cloth or paper towel prior to baking. I have made these muffins without doing this, and sometimes they turn out a little too wet. (Bonus tip: You can save the excess juice and add it to homemade vegetable broth or smoothies!)
📖 Variations
Mini Muffins: Sometimes I’ll add the batter to a mini muffin tray for a bite-sized version of these healthy vegetable muffins. This is perfect for finger foods at a baby shower or party. Mini muffins are also great for baby-led weaning, once your little one is ready!
More Protein: If you are looking for high protein savory muffin recipes, you can easily add in more protein. I love using hemp seeds or tempeh crumbles (and if you’re not vegetarian, bacon bits or ham pieces would work too).
Vegan Muffins: For dairy-free and egg-free muffins, replace the egg with an additional 4 tbsp olive oil. To make these easy veggie muffins fully vegan, use vegan cheese alternatives. Opt for a plant-based feta cheese, vegan parmesan, or nutritional yeast.
Gluten-Free Muffins: Use gluten-free flour instead of whole wheat flour to make these savory muffins gluten free. I recommend an all-purpose gluten free flour, oat flour, or a blend of almond flour and coconut flour.
Swap Veggies Or Spices: Alternative seasonings for these savory veggie muffins include black pepper, onion powder, thyme, sage, and paprika. You can also try different vegetables like spring onions, diced broccoli or cauliflower, shredded sweet potatoes, mushrooms, peas, or diced green bell peppers – just make sure to cut them up really small!
🍽 Serving Suggestions
These savory veggie muffins can totally be served on their own, but if you prefer to add more to your plate, these are some of my favorite ways to serve these muffins:
For A Larger Breakfast: Make the ultimate brunch buffet with a plate full of your favorite breakfast foods. Pair the muffins with a vegan frittata, oat milk pancakes, breakfast sausage, toast, and more. The options are endless for a healthy meal everyone will love.
With Sides: Sometimes I’ll serve my vegetable breakfast muffins alongside a bunch of sides like vegan roasted potatoes, breakfast fruit salad, or some slices of avocado for a light yet satisfying meal.
With Your Morning Drink: Instead of drinking caffeine on an empty stomach, enjoy your beverage with these healthy veggie muffins! They go great with the earthy notes of a lavender latte, while also complementing something sweeter like a biscoff latte.
🫙 Storing And Reheating
Refrigeration: Once cooled, I place leftover savory vegetable muffins in an airtight container and store in the fridge for up to 5 days.
Freezer: When I need longer lasting storage, I place the muffins into a freezer-safe plastic bag or air-tight container. Store frozen for up to 1 month. Allow the muffins to fully defrost before enjoying.
Reheating: While these veggie carrot muffins could be enjoyed chilled or room temperature, I think they are best when warm! Reheat the muffins in the microwave for 15-30 seconds, or place in the toaster oven for a few minutes. Carefully monitor to ensure the muffins do not burn.
❓Recipe FAQs
Instead of letting the muffins cool in the muffin tin, transfer them to a wire rack. This will help them cool evenly and prevent soggy texture from the moisture settling into the baked muffins. Another reason could be that the veggies had too much water. Two solutions to this are: salt and squeeze out the water prior to baking or roast the veggies and let them cool before adding them to the batter.
Any veggies that don’t have a super high water content are great to add to this veggie muffin recipe. While I provided my mix of veggies that I love in these muffins, you can get creative and add your favorite vegetables or anything you have in the fridge. My version calls for onions, bell pepper, carrots, zucchini, spinach, corn, and sun-dried tomatoes — but feel free to swap out one, or all of these for different veggies.
While there are many recipes for muffins with hidden veggies, this savory recipe highlights the vegetables rather than distract from them. Think of them in a similar way to egg bites! You can bring a favorable flavor to the veggies by adding in spices and herbs like salt, garlic powder, and basil. The addition of cheese will also make these more pleasing for picky eaters who may not necessarily be vegetable lovers. If you do prefer hidden veggie muffins, chop all the ingredients up very finely, or blend the vegetables in a food processor. Keep in mind, this will change the consistency of the muffin.
Yes! These muffins are great for baby led weaning, or for babies who have already started solid foods, but there are a few things to keep in mind:
1) Only introduce these muffins to babies who have experimented with finger foods – you could also make these into mini vegetable muffins for toddlers.
2) Make sure your baby doesn’t have any allergies to wheat, dairy or eggs before giving them these muffins (you’ll want to have them try each of these ingredients individually first)
3) You may want to reduce the amount of cheese to cut down the amount of sodium for your baby (read more about sodium for babies here).
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📋 Recipe Card
Savory Vegetable Muffins
I have perfected this savory vegetable muffins recipe packed with 6 different veggies including carrots, zucchini, spinach, and sweet corn. These muffins are ideal for anyone looking to add extra veggies into their diet, and are especially great for kids or busy adults needing a quick, healthy snack or easy breakfast. These hearty muffins are super easy to make, and require just 15 minutes of prep time!
Servings: 14 muffins
Calories: 134kcal
- To make this vegan-friendly, substitute the egg with an additional 4 tbsp olive oil, use nutritional yeast instead of parmesan cheese, and use vegan feta cheese.
- To make this gluten-free, use gluten free flour instead of whole wheat flour
- Do not over mix the batter.
- Allow the muffins to cool on a cooling rack.
- Store muffins in an airtight container in the fridge for up to 5 days.
- Muffins can be frozen for up to 1 month.
Serving: 1muffin | Calories: 134kcal | Carbohydrates: 22g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 27mg | Sodium: 238mg | Potassium: 343mg | Fiber: 4g | Sugar: 4g
Morning exercise offers many benefits, but for people with eczema, hitting the gym and then going to work presents a complex set of challenges. Getting hot and sweaty can lead to flare-ups. The breakfast you eat for post-workout energy may do more harm than good. And after a heavy workout that taxes your body, the stress of deadlines and other workplace pressures can be a trigger as well.
Bottom line: If you like to jump-start your workday at the gym, you need a smart strategy that will keep eczema at bay.
Enter Matt Knight, one of London’s most sought-after fitness experts. Inspired by a book by Arnold Schwarzenegger, Knight became serious about bodybuilding as a teenager (his training partner nicknamed him “Diesel”) and gained instant success as a personal trainer at a gym in his early 20s. But then the gym closed. On top of that, he suffered a shoulder injury that prevented him from exercising. His stress levels soared, and soon Knight was dealing with severe eczema all over his body, including foot flare-ups that made it difficult to walk.
“I used to stay awake at night scratching,” he recalls. “I had it so bad on the soles of my feet, they were cracked and bleeding, and I was on antibiotics.”
Knight went from doctor to doctor but didn’t find much relief – until he figured out on his own which foods sparked his flare-ups. When he changed what he ate, the flare-ups subsided. Meanwhile, Knight found ways to exercise without bringing on a bout of eczema, and that allowed him to revive his career, which greatly reduced his stress levels.
Now in fantastic shape, he’s eager to help others who want to work out, go to work, and avoid skin issues. Here, he offers three keys to managing your eczema at the gym and then heading off to a productive and itch-free workday.
1. Keep Cool and Clean
When Knight realized that constant patch tests didn’t solve the problem, he read up on his condition, noted what seemed to bring on flare-ups, and tried to eliminate his personal triggers. Becoming hot and sweaty is a big one for him, but it’s unavoidable if you’re exercising, as Knight does, to get results. So he came up with a post-workout solution: “What I do is to get as cool and clean as possible after a workout. I think a quick shower with cool water is great if you have heat-aggravated eczema. The key is, don’t let it go on for too long.”
The National Eczema Association recommends the “soak and seal” method:
- Shower for just 5 to 10 minutes, using a gentle, soap-free cleanser.
- Gently pat your skin dry, leaving it a little damp.
- Use any topical skin medication you are prescribed.
- Within 3 minutes of getting out of the shower, put moisturizer all over your body.
- Wait a few minutes before getting dressed, to give your skin time to absorb the moisturizer.
“You don’t want to wash away all your skin oils and leave your skin dry,” Knight says.
2. Reboot Your Breakfast
By analyzing his diet, Knight became aware that certain foods made his condition worse. “Make sure you are keeping inflammatory foods to an absolute minimum,” he says. Although there isn’t a clear link between eczema and food allergies, avoiding foods that spark an allergic reaction may reduce flare-ups, according to Cleveland Clinic. Common allergies include peanuts, gluten, and alcohol. Knight recommends limiting red meat, dairy, whole grains, flour, and sugar in your diet, and eating more fish and veggies. “Also, be mindful of certain so-called health foods,” he adds. “That whey protein shake and all those eggs can be doing much more harm than good.”
3. Amp Up Your Attitude
After you leave the gym, exercise the power of positive thinking. On your way to work, instead of worrying about a potential flare-up, remind yourself that you’ve done your best to prevent one. Breathe deeply, and tell yourself that whatever happens during the day, you can handle it. Look for ways to reduce your stress on the job. If you’re a manager, for example, you might learn to delegate.
And never throw in the towel. “Whether it’s stress, environmental, or food related, keep hunting for the answer and don’t disregard any possibilities,” Knight says, adding, “There is always an answer. Don’t quit searching for it.”
May 10, 2024 — Cow udders have the same receptors for flu viruses as humans and birds, raising concerns that cows could become “mixing vessels” that help the bird flu virus spread between people.
That’s according to new research conducted by scientists at the University of Copenhagen and St. Jude Children’s Research Hospital in Memphis and published as a preprint study in bioRxiv.
The scientists examined samples of brain, respiratory, and mammary gland tissue taken from a small number of cows and a calf. They stained the tissues and put it under the microscope to see what kind of receptors would be found.
They discovered that the sacs of the cows’ udders were loaded with the kind of flu receptors associated with birds as well as those found in people. These receptors are the kind that bird flu viruses like H5N1 can attach to. Tissue from the brain and respiratory tract of the cows had far fewer of the receptors.
“These results provide a mechanistic rationale for the high levels of H5N1 virus reported in infected bovine milk and show cattle have the potential to act as a mixing vessel for novel [influenza virus] generation,” the researchers wrote in the study.
When an animal acts as a mixing vessel, different flu strains can swap genetic material to form new kinds of diseases.
Pigs can be infected with human and bird flu viruses and have previously been thought of as possible mixing vessels for viruses that could pose a pandemic threat, Stat News reported. The new study suggests that cows could become mixing vessels for a bird flu pandemic.
“The new pre-print shows convincingly that cows harbor both human-flu and avian-flu receptors in their mammary glands,” Sam Scarpino, PhD, director of artificial intelligence and life sciences at Northeastern University, said on X, formerly known as Twitter. “As a result, dairy cattle *may* have similar potential as pigs to serve as evolutionary intermediaries between avian and human flus.”
Since late March, bird infections have been found in 42 herds across nine states, according to the USDA.
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