Is it about the number of steps you take, or the intensity you have when you take those steps?
We’ve all heard it: 10,000 steps a day. It feels like a badge of honor when your watch buzzes, but the truth is the number has more to do with marketing than science.
In the mid-1960s, a Japanese watch company, Yamasa Clock, launched a pedometer called the “Manpo-kei,” which translates to “10,000 steps meter.” The number wasn’t based on research—it was catchy, memorable, and even looked like a man walking in Japanese script (万). From there, the idea spread worldwide.
Fast forward, and modern research has flipped the script. A 2023 study in the European Journal of Preventive Cardiology showed that just 3,900 steps per day can significantly reduce the risk of early death, with each extra 500 steps lowering the risk of cardiovascular disease even more.
The lesson? Walking matters, but it’s not about hitting 10,000—it’s about how you do it.
Why Japan Gets Walking Right
If any country deserves credit for elevating walking, it’s Japan.
Built-in movement: Public transit systems are designed around walking, making it a daily necessity.
Cultural habits: Millions participate in “radio taisō,” a nationwide broadcast of simple calisthenics.
Community support: Walking trails and local groups make movement a social ritual.
Japan also faces a unique motivation: it has one of the world’s oldest populations. Since the 1990s, researchers have focused on how to keep seniors active and independent. Their answer? Walk more—and sometimes, walk faster.
The Japanese Interval Walking Method
A breakthrough came in 2007, when Japanese scientists published research in the Mayo Clinic Proceedings. They studied older adults over five months and discovered the benefits of high-intensity interval walking training (IWT).
The program looked like this:
3 minutes of relaxed walking (50% effort)
3 minutes of brisk, high-intensity walking (70% effort)
Repeat for five rounds (about 30 minutes total)
Practice four times per week
The results were striking. Participants lowered blood pressure, gained leg strength, and boosted aerobic capacity—three essentials for healthy aging.
Walking with intention—not just distance—keeps the body strong for the long road ahead.
Why People Love It Now
In 2025, the method is exploding in popularity. TikTok hashtags like #JapaneseWalking and #IWT have millions of impressions. Walking clubs now rival running groups. Shoe brands are designing gear specifically for walking. Even rucking—walking with weighted backpacks—is trending.
Why the surge? Walking is:
Accessible and free
Easier on joints than running
Flexible (indoors or outdoors)
Proven to improve mood, focus, and stress levels
By adding intensity intervals, the Japanese method turns this everyday habit into a true workout—without the intimidation of a gym or treadmill.
How to Try It Yourself
Here’s how to get started with your own Japanese walking workout:
Push yourself during fast intervals—lengthen your stride, pump your arms, and walk at a pace where talking feels difficult.
Mix in terrain: add a hill, stairs, or uneven path for extra challenge.
Repeat four days per week for best results.
Don’t worry if you can’t hit the full 30 minutes right away. Even a shorter session of alternating paces offers benefits.
Rethink Your Relationship With Walking
The Japanese interval walking method is more than exercise—it’s a mindset shift. Walking becomes less about step counts and more about purposeful effort.
Forget obsessing over 10,000 steps. Instead, embrace short bursts of intensity, consistency, and the mental reset that walking naturally provides.
Takeaway: Try interval walking—30 minutes, four times a week—and discover a simple, science-backed way to boost your heart, lungs, muscles, and mood.
References
European Society of Cardiology. “Walking 3,967 steps a day reduces risk of dying from any cause.” European Journal of Preventive Cardiology, 2023.
Shimada, H., et al. “High-intensity interval walking training in the elderly.” Mayo Clinic Proceedings, 2007.
Many young doctors find themselves at a breaking point in the early days of medical internships. The demands of working in an intensive care unit, witnessing trauma daily, and confronting the fragility of human life often leave them drained, both physically and emotionally. Each shift chips away at their resilience. Depression creeps in, wrapping around thoughts like fog, making it a struggle to pull free.
But something shifts when these overwhelmed professionals make a small, intentional change: they begin meditating for just a few minutes a day. It isn’t a dramatic transformation at first, but it is enough to start clearing some of that mental fog. Over time, this simple practice can evolve into a spiritual anchor. For many, it becomes a turning point that helps them transition from a state of anxiety and despair to becoming more present, optimistic, and compassionate in their work. Rather than operating from burnout, they learn to draw from a wellspring of inner calm nurtured by daily meditation.
This kind of journey is becoming increasingly familiar in a world that is just beginning to understand the depth of the mind-body connection. Science is catching up to what many have felt intuitively: spirituality has a profound influence on health. And yet, in much of modern life, spirituality remains a neglected area. We frequently speak of diet, exercise, and sleep as the pillars of well-being, but we rarely include meditation, prayer, or spiritual reflection in those discussions. However, a growing body of research is making it increasingly difficult to ignore the connection between spiritual life and physical health.
The healthcare system is gradually beginning to adopt this perspective. Dr. Kyle Gillett, a physician board-certified in both family and obesity medicine and founder of Gillett Health- a medical practice focused on personalized, holistic care- acknowledges that it often takes a personal health crisis for individuals to start contemplating spirituality (Gillett Health, 2023). Regardless of one’s belief system—whether religious, agnostic, or atheist—the desire to find meaning becomes urgent when the body begins to fail. Physical and metaphysical questions start to intertwine, and in that overlap, people often seek answers that modern medicine alone cannot provide.
Studies have repeatedly shown that participating in spiritual practices, particularly attending religious services, can have tangible benefits for longevity. Some findings even suggest that regular attendance at religious services offers a protective effect on health comparable to quitting smoking. A meta-analysis published in the Journal of the American Board of Family Medicine found that this practice can be as impactful as commonly prescribed medications such as statins in reducing the risk of heart disease (Gillum, 2006). Another long-term study spanning over thirty years revealed that individuals engaged in religious activities were less likely to die from coronary heart disease, even when they had other risk factors like low income or diabetes (Koenig, 2004).
The benefits of spiritual engagement extend beyond the heart. A comprehensive 2008 analysis involving nearly 93,000 women found a 20 percent reduction in the risk of death for those who regularly attended religious services (Li et al., 2016). The implications are striking: these women weren’t just living longer; they were living with a level of support and purpose that appeared to buffer them against the usual ravages of time and stress.
Recent studies have also explored the neurological and psychological effects of spiritual practices such as prayer and meditation. Research published in 2024 examined various aspects of prayer and its impact on mental health, revealing that individuals who experienced positive emotions during prayer reported higher levels of happiness and a greater sense of purpose. Conversely, those who approached prayer with feelings of guilt or fear exhibited heightened levels of anxiety and depression.
Dr. Gillett points out that the medical community is increasingly acknowledging these findings. Although the mechanisms by which prayer and spirituality affect physical health remain somewhat mysterious, the outcomes are becoming too significant to overlook. He observes that clinical literature is now filled with studies documenting how faith and prayer contribute to well-being (Gillett Health, 2023).
The brain, in particular, seems to benefit from spiritual discipline. According to a study published in Social Cognitive and Affective Neuroscience, those who regularly engaged in meditation had a significantly thicker cortex in the anterior regions of the brain compared to those who did not meditate (Lazar et al., 2005). These areas are critical for emotional regulation and cognitive function. Researchers believe that repeated engagement in meditative focus and emotional regulation contributes to this structural growth, essentially strengthening the brain much like physical exercise strengthens muscles.
Another pivotal study published in JAMA Psychiatry in 2022 compared mindfulness meditation with escitalopram, a commonly prescribed antidepressant, to evaluate its effects on anxiety disorders. The findings illuminate that mindfulness is as effective as the medication (Hoge et al., 2022). This supports the notion that spiritual practices can rival pharmacological treatments in addressing some of the most pervasive mental health challenges.
Beyond mental well-being and neurological changes, spirituality also seems to influence inflammation, which is now recognized as a common denominator in many chronic diseases. Elevated levels of C-reactive protein (CRP), a marker of inflammation, are linked to heart disease, diabetes, Alzheimer’s, and even depression. A 2024 study focusing on middle-aged and older adults connected higher levels of religious belief and value with up to 6.5 percent lower CRP levels (Kim et al., 2024). This correlation implies that spiritual well-being may have a direct physiological effect, assisting in the reduction of systemic inflammation.
So, how does one begin to cultivate this often-overlooked pillar of health? Many people who have successfully integrated spirituality into their lives believe that true spirituality starts with compassion. Spirituality focuses less on adherence to doctrine and more on the quality of one’s inner world. Acts of kindness—whether towards others or oneself—serve as a powerful entry point. Compassion can bridge belief systems and unify people. It softens even the most hardened hearts and opens doors that logic and argument often cannot.
Dr. Gillett likens spiritual development to building physical strength. Just as muscles require consistent and gradually increasing resistance to grow stronger, the spiritual self flourishes under a steady regimen of small yet meaningful practices. He encourages individuals to begin slowly: meditate for a few minutes each day, reflect on your purpose, and engage with the community. Avoid rushing; like any form of personal growth, spiritual maturity requires time and intentionality.
In his practice, Gillett often guides patients through a form of spiritual inventory. He asks questions designed not to proselytize but to invite introspection: What is your purpose in life? What goals have you or your loved ones set that extend beyond the physical realm? What beliefs shape your experience of the world? Based on the answers, he helps each person explore their own spiritual path, supporting them in establishing routines that nurture their inner life.
One of his suggestions is to make spiritual reflection a regular part of life, similar to scheduling physical check-ups or setting fitness goals. He recommends setting aside at least one day a year for deep personal reflection—a sort of metaphysical health audit. Write down your life goals, assess your progress, and consider how your values align with your actions. Treat it like a quality improvement project for the soul.
Gillett also advocates for monthly gatherings with a trusted social circle. He states that these meetings should be opportunities to share insights, ask tough questions, and support one another in facing life’s spiritual challenges. Community, after all, is one of the most ancient and powerful elements of spiritual practice. Whether it is found in a church, meditation group, or a circle of friends, a shared spiritual life deepens connections and fortifies the individual.
This holistic approach to health, which recognizes the interdependence of body, mind, and spirit, presents a compelling model for the future of medicine. It challenges the notion that health is merely the absence of disease and redefines it as the presence of wholeness. Spirituality, often dismissed as intangible or subjective, is increasingly demonstrating its importance as a vital dimension of human health.
For those feeling stuck, disillusioned, or overwhelmed by life’s demands, the path forward may not lie in doing more but in turning inward. It may be time to pause, take stock, and reconnect with the part of us that seeks meaning, purpose, and peace. Whether through meditation, prayer, reflection, or acts of kindness, spiritual practice is a remedy freely available to all, waiting to be tapped into.
Healing begins in the quiet space where breath meets intention, where thought turns inward, and judgment softens. It is not the type of healing that comes in a prescription bottle but the kind that starts in the heart and radiates outward, transforming how and why we live.
Natural Supplements Can Help You Heal from Pain—Without the Risk
We’ve all felt it—that nagging ache in your lower back, the stiffness in your knees when you stand up too quickly, or the soreness that lingers long after a tough workout. Pain is the language our bodies use to get our attention. But often, the real culprit isn’t the strain itself—it’s inflammation.
For years, I have observed patients and friends alike reaching for the familiar orange bottle of ibuprofen or popping a couple of acetaminophen tablets before pushing through another day. For a while, it works. The pain subsides, and the stiffness fades. But underneath that fleeting relief, a more serious issue often lurks: long-term inflammation—and the long-term consequences of relying on over-the-counter pain relievers to manage it.
As both a clinician and a wellness advocate, I’ve become increasingly fascinated by how chronic inflammation silently drives not only pain but also disease. What’s more, I’ve come to appreciate the growing body of evidence supporting the use of natural anti-inflammatory supplements—curcumin, boswellia, piperine, bromelain, quercetin, and magnesium—as safer, more sustainable tools for managing pain and promoting healing.
So let’s examine how inflammation causes pain, why masking it with conventional medications may do more harm than good, and how nature’s pharmacy could offer a better path forward.
Why Inflammation Hurts
Inflammation, in its essence, serves as a survival mechanism. It’s how our immune system reacts to injury, infection, or stress. When we scrape a knee, pull a muscle, or fight off a cold, inflammation floods the area with white blood cells, cytokines, and other chemical messengers to isolate the threat and repair damage. In the short term, this is beneficial. It’s what heals us.
But when inflammation doesn’t resolve—when the body stays in a constant state of low-grade alert—it becomes a different beast entirely.
Chronic inflammation lingers quietly, often without a clear trigger. It is driven by stress, processed foods, environmental toxins, sedentary lifestyles, and even poor sleep. Over time, it damages tissues and contributes to a range of issues, from arthritis and heart disease to neurodegeneration and autoimmune disorders. One of its most tangible symptoms? Pain.
Whether it’s the deep throb of osteoarthritis, the dull ache of muscle tension, or the persistent sensitivity of fibromyalgia, inflammation is often the root cause. Inflammatory proteins such as interleukin-6 (IL-6), tumor necrosis factor-alpha (TNF-α), and C-reactive protein (CRP) can sensitize nerve endings and disrupt normal muscle function, making us more reactive to discomfort and slower to recover.
But we don’t always see the complete picture. We simply feel the pain—and seek a way to make it stop.
The Double-Edged Sword of OTC Pain Relievers
When pain strikes, most of us turn to what is easy and accessible: over-the-counter medications. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen, along with analgesics like acetaminophen (Tylenol), are the most common options in our pain relief arsenal.
And to be fair, they are effective. They reduce pain and inflammation by blocking the production of prostaglandins—chemical messengers involved in the inflammatory response. But what we gain in short-term comfort, we often lose in long-term well-being.
Used occasionally, these drugs are relatively safe. However, when taken daily or even weekly for months—or years—at a time, they begin to take a toll. NSAIDs are notorious for damaging the stomach lining, which can lead to ulcers and gastrointestinal bleeding. They can also reduce blood flow to the kidneys, impairing function over time. Some have been linked to increased risks of heart attack and stroke. Acetaminophen, while gentler on the stomach, is one of the leading causes of liver failure in the United States due to its narrow margin of toxicity.
And perhaps most concerning of all, they don’t treat the root cause. They suppress the pain but do nothing to resolve the inflammation.
The Case for Natural Anti-Inflammatories
This is where nutritional supplements come into play. Unlike synthetic medications, which completely block the body’s inflammatory response, many plant-derived compounds modulate inflammation—reducing it without shutting down the healing process.
Let’s explore six of the most promising natural anti-inflammatories supported by science and utilized for centuries in traditional medicine.
Curcumin: The Golden Healer
Curcumin, the active compound in turmeric, has become a modern-day superstar in the wellness world—and for good reason. It’s a potent anti-inflammatory that targets multiple pathways in the body. It downregulates inflammatory cytokines, inhibits COX-2 (the same enzyme targeted by NSAIDs), and supports antioxidant activity, which protects tissues from oxidative stress.
What makes curcumin especially attractive is its broad-spectrum impact—it not only eases joint pain and stiffness in conditions like arthritis but may also protect the brain and heart from inflammation-driven decline. However, curcumin has poor bioavailability on its own. That’s where piperine comes in.
Piperine: The Absorption Booster
Piperine, the active compound in black pepper, enhances curcumin absorption by up to 2,000%. Without it, most curcumin supplements pass through the gut with minimal effect. However, piperine isn’t merely an accessory; it also possesses anti-inflammatory properties, aiding in the regulation of pain signaling in the brain and reducing oxidative damage in tissues. Together, curcumin and piperine create a potent duo—one that has been extensively studied for conditions ranging from joint pain and muscle soreness to metabolic syndrome.
Boswellia: Nature’s Joint Support
Also known as Indian frankincense, Boswellia serrata has been utilized for centuries in Ayurvedic medicine to treat inflammatory disorders. Its active compounds, known as boswellic acids, inhibit 5-LOX, an enzyme that produces leukotrienes—molecules that promote inflammation.
Studies show that Boswellia can reduce pain and improve mobility in individuals with osteoarthritis and rheumatoid arthritis. Unlike NSAIDs, it does not damage the stomach lining and may even provide protection against gastrointestinal issues. I’ve recommended Boswellia to countless patients with chronic joint pain who didn’t tolerate NSAIDs well. Many have found lasting relief—without the side effects.
Bromelain: Pineapple’s Anti-Inflammatory Enzyme
Bromelain is an enzyme found in pineapple that breaks down proteins and reduces swelling. It has been shown to diminish bruising, alleviate post-surgical inflammation, and potentially shorten recovery time from sports injuries.
Bromelain works by modulating prostaglandin levels, thinning mucus, and enhancing the absorption of other anti-inflammatory nutrients. It also supports digestion, which is a nice bonus for those experiencing inflammation-related digestive discomfort.
What I find particularly intriguing about bromelain is that it may help reduce muscle soreness when taken before or after intense exercise, making it a valuable ally for athletes and weekend warriors alike.
Quercetin: The Antioxidant Defender
Quercetin is a plant flavonoid found in apples, onions, and berries. It is a potent antioxidant and anti-inflammatory, known for its ability to stabilize mast cells and reduce histamine release, making it useful for allergies, asthma, and chronic inflammation.
Quercetin also inhibits NF-κB, a protein complex that plays a key role in promoting inflammation. In combination with bromelain, it’s particularly effective at easing joint pain, boosting immune health, and reducing inflammatory markers like CRP.
Magnesium: The Muscle Relaxant
While magnesium isn’t typically considered an anti-inflammatory, it certainly contributes to pain management. Magnesium aids muscle function, nerve signaling, and energy metabolism. When levels are low—as they often are in individuals under chronic stress—the outcome can be increased muscle tightness, cramping, and pain sensitivity. Magnesium also helps modulate the body’s inflammatory response. Studies show that low magnesium intake is associated with higher levels of CRP and pro-inflammatory cytokines.
For people with tension headaches, migraines, fibromyalgia, or chronic back pain, magnesium supplementation can offer a gentle yet effective layer of support.
A New Paradigm for Pain Relief
So, where does this leave us?
Pain, although uncomfortable, is a powerful signal. It informs us that something requires attention. While modern medicine has provided us with quick and effective tools to silence that signal, it hasn’t always presented a roadmap for long-term healing.
The rise of natural anti-inflammatory supplements signals a shift—a movement toward supporting the body’s innate healing wisdom rather than overriding it. By addressing the root causes of pain—such as inflammation, oxidative stress, and nutrient deficiencies—we open the door to deeper, more sustainable relief.
Of course, supplements aren’t a silver bullet. They work best in the context of a healthy lifestyle: regular movement, restorative sleep, whole foods, and mindful stress reduction. However, for many people, they provide the missing piece—the tool that bridges the gap between short-term comfort and long-term wellness.
Final Thoughts
If you’re living with chronic pain, you deserve more than temporary relief. You deserve a strategy that honors your body’s intelligence, supports its resilience, and minimizes risk.
Curcumin, boswellia, piperine, bromelain, quercetin, and magnesium provide precisely that. With increasing clinical research and centuries of traditional use supporting them, these supplements present us with a new way to approach pain—not as a problem to suppress, but as a guide toward healing.
So, the next time pain arises, pay attention to what your body is communicating. Then, support it—with wisdom, with science, and with the healing power of nature.
Red Dye No. 3, also known as erythrosine, has long been a staple in the food industry, lending its vibrant cherry-red hue to a variety of products. From candies and baked goods to certain beverages, this synthetic dye has been used to make foods more visually appealing. However, recent developments have brought its safety into question, leading to significant regulatory changes in the United States. ABC11 Raleigh-Durham
The U.S. Food and Drug Administration (FDA) announced a ban on the use of Red Dye No. 3 in foods and ingested drugs, citing studies that linked the dye to cancer in laboratory animals. This decision, effective from January 2025, comes after decades of debate and research into the potential health risks associated with synthetic food dyes. ABC11 Raleigh-Durham+1U.S. Food and Drug Administration+1
Red Dye No. 3 is not the only synthetic dye under scrutiny. As with other synthetic dyes Red Dye #3 is entirely artificial, petroleum-based, and not derived from any natural food sources. Its use has raised health concerns, particularly due to studies showing potential carcinogenic effects in animal models and its suspected link to neurobehavioral issues in children. Other commonly used artificial dyes include Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2, and Green 3. These dyes are prevalent in a wide range of processed foods, from cereals and snacks to soft drinks and desserts. While they serve the purpose of enhancing the appearance of food, concerns have been raised about their potential health effects. University of Utah HealthcareCSPI+1Deseret News+1Health
Research has indicated that some synthetic dyes may be linked to behavioral issues in children, such as hyperactivity and attention deficits. For instance, a comprehensive report by California’s Office of Environmental Health Hazard Assessment found that certain dyes could exacerbate neurobehavioral problems in some children. These findings have prompted calls for stricter regulations and the use of safer alternatives. Blogs+8University of Utah Healthcare+8The Washington Post+8CSPI+1Food & Wine+1
Comparing the United States to other countries reveals significant differences in the regulation of food dyes. The European Union, for example, has implemented stringent regulations, banning or restricting the use of several synthetic dyes and requiring warning labels on products containing certain additives. This precautionary approach contrasts with the more permissive stance historically taken in the U.S., although recent actions like the FDA’s ban on Red Dye No. 3 suggest a shift towards greater caution. en.wikipedia.org
For consumers looking to avoid synthetic food dyes, several steps can be taken. Reading ingredient labels carefully is crucial, as dyes are often listed by their color and number (e.g., Red 40, Yellow 5). Opting for products labeled as “dye-free” or “naturally colored” can also help. Additionally, choosing whole, unprocessed foods reduces exposure to artificial additives. Some manufacturers are responding to consumer demand by reformulating products to exclude synthetic dyes, using natural colorants derived from fruits, vegetables, and spices instead. Food Revolution Network+3marketwatch.com+3Deseret News+3
In conclusion, the FDA’s decision to ban Red Dye No. 3 marks a significant step in addressing concerns about synthetic food dyes. As awareness of potential health risks grows, both regulatory bodies and consumers are pushing for safer, more transparent food practices. By staying informed and making conscious choices, individuals can contribute to a broader movement towards healthier food options.
