Category: Lifestyle

A new comprehensive study published in The Lancet Public Health journal on July 23 reveals that walking approximately 7,000 steps per day is associated with a significantly lower risk of several serious health outcomes—including heart disease, type 2 diabetes, dementia, and depression. The analysis, which drew on data from more than 160,000 adults, is the most wide-ranging review to date of how daily step counts affect health—not just heart disease or overall mortality, as seen in earlier research, but across a broad spectrum of medical conditions. Key Health Benefits at 7,000 Steps per Day The study found that taking 7,000 steps per day was linked to the following health risk reductions: Why 7,000 Steps—Not 10,000? While the long-held 10,000-steps-per-day goal remains popular, researchers found that 7,000 steps might be a more realistic and still highly beneficial target, especially for people who are sedentary or older. Health benefits generally plateaued after 7,000 steps per day for most conditions, although cardiovascular benefits continued to increase with higher step counts. Even modest improvements matter: people walking 4,000 steps per day were still healthier than those walking only 2,000, suggesting that any increase in activity is better than none. About the Study Implications for Public Health The authors emphasize that step counts are a simple and accessible metric for measuring daily physical activity. Their findings support encouraging people—especially those with lower activity levels—to track their steps as a practical way to improve health. This study may help reshape public health recommendations, replacing rigid activity benchmarks with more achievable, evidence-based targets that still deliver meaningful health benefits. Bottom line: Walking around 7,000 steps a day could be a powerful and realistic goal for improving overall health and preventing chronic diseases.

As protein-rich diets and supplement use skyrocket across India, driven by fitness trends and social media influencers, health experts are raising red flags about a growing but largely invisible health crisis: chronic stress on the kidneys. From gym enthusiasts chugging protein shakes to busy professionals relying on bars and powders, protein is increasingly seen as a shortcut to wellness. But behind the performance push lies a silent risk—to the body’s most underappreciated organs. Protein Overload and the Kidney Burden Protein is essential for muscle repair, immune function, and overall health. But excessive intake—especially from concentrated sources like animal protein, whey supplements, and powders—can overwork the kidneys. These organs filter nitrogenous waste like urea and creatinine, byproducts of protein breakdown, and an overload can trigger a state called hyperfiltration. While initially asymptomatic, prolonged hyperfiltration can cause micro-damage to the kidneys, especially in individuals with preexisting conditions like diabetes, hypertension, or genetic renal vulnerabilities. “It’s like revving a car engine at full throttle every day. Eventually, parts wear out,” said a nephrologist from AIIMS Delhi, who noted an alarming uptick in young adults showing early signs of proteinuria and reduced kidney function. ICMR Issues Advisory on Protein Use Recognizing the potential threat, the Indian Council of Medical Research (ICMR) has updated its dietary guidelines, urging caution in supplement use, especially by non-athletes and those without a medical need. The ICMR notes that intake beyond 1.5–2 grams per kilogram of body weight can not only tax the kidneys but also lead to calcium depletion, bone density issues, and an increased acid load in the body. In contrast, plant-based proteins such as lentils, soy, and nuts are found to be less harmful to kidney health than red meat or dairy-based powders. Fitness Boom, Health Bust? India’s sports nutrition market, now worth over ₹7,000 crore, is booming. But health experts caution that many adolescents and young adults are self-medicating with protein, unaware of the risks. “Protein myths have replaced science,” says dietitian Shalini Bhargava. “People believe more protein means more fitness, but they forget that the kidneys can’t raise an alarm until the damage is already done.” The Path Forward: Balance Over Hype Doctors recommend adults aim for 0.8 grams of protein per kilogram of body weight, unless higher intake is medically advised. Those on high-protein regimens—especially with chronic conditions—should monitor their eGFR (estimated glomerular filtration rate) and urinary albumin levels regularly. In the quest for better bodies and stronger lifestyles, experts stress a simple mantra: moderation matters. Chasing health should not come at the cost of silent organ damage. “Fuel your body wisely,” says Bhargava. “Because no workout can fix a failing kidney.”