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These Vegetables Are Healthier When Cooked Than Raw

Vegetables contain many vitamins, minerals and other valuable substances. However, you should cook some types of vegetables to really benefit from the nutrients.

Anyone who pays attention to a healthy and balanced diet should eat as much fruit and vegetables as possible. However, how much the body has of the nutrients depends on the preparation. Some vitamins and minerals only become optimally “bioavailable” when heated, i.e. they can be absorbed by our body. These include, for example, vitamin A and vitamin E

1. Carrots

Carrots contain a lot of beta-carotene, which is good for the heart, circulation and skin, among other things. However, the body has difficulty absorbing the beta-carotene from raw carrots. It will be easier if the roots are cooked. Cooking causes the cell walls of the carrot to swell, allowing the beta-carotene to dissolve better.

In order to get as many nutrients as possible, you should only wash the carrot and not peel it. The bowl contains a particularly large number of valuable substances. In order for the body to be able to process the beta-carotene, it also needs some fat, for example a drop of olive oil.

2. Pumpkin

The same applies to pumpkins as to carrots. The plants also contain a lot of beta-carotene, which is converted into vitamin A in the body

3. Tomatoes

From a botanical point of view, the tomato is a fruit vegetable – in our kitchen it is mainly used in salads or sauces. Tomatoes are high in lycopene, a carotenoid responsible for the red color. The substance has an anti-inflammatory effect and also has a beneficial effect on the cardiovascular system. Thanks to its antioxidant effect, it protects the cells from free radicals.

However, tomatoes have comparatively thick cell walls, making it difficult for the body to get to the lycopene. Cooking breaks down the cellular structures and makes the substance easier to absorb. Although this also reduces vitamin C, lycopene is much more effective than vitamin C, especially as a free radical scavenger.

4. Spinach

Most people eat spinach cooked anyway, but the plant is also often used raw in salads and smoothies. However, spinach contains oxalic acid, which can be harmful in large amounts. Oxalic acid also prevents calcium absorption. The heat from cooking breaks down oxalic acid.

Cook gently

In principle, the following applies to vegetables: it is better to cook them gently so that as many of the sensitive nutrients as possible are preserved. Also, don’t throw away the liquid that’s left over after cooking. It contains some of the vitamins and minerals and can be used well for soups or sauces.

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Food

Soy Milk vs. Cow’s Milk: Which is Healthier, More Sustainable, More Ethical?

Cows are destroying the climate and soy is destroying the rainforest. Cow’s milk makes you fat and soy milk causes allergies. Or? Anyone who wants to consume milk responsibly or is looking for alternatives will encounter many rumours. We did our research: is soy milk healthy, sustainable, animal-friendly compared to cow’s milk and other milk alternatives?

Milk is one of the most common foods and one of the most controversial at the same time – for several reasons. While for decades it was considered essential for our health, today many people doubt the health benefits of milk or are even convinced that it is unhealthy. Others want to do without milk because of their poor climate balance or because they find animal husbandry unacceptable.

But how healthy soy milk (correct: soy drink) is is also the subject of wild debates. The popular milk substitute not only has fans: in addition to possible health side effects, the environmental impact of cultivation and transport and the use of genetic engineering are also criticized.

In the following, we will therefore take a very close look at soy milk and cow’s milk – and also show how healthy soy milk is in comparison to other milk alternatives.

Which is healthier: cow’s milk or soy milk?

From “cow’s milk is important because of the calcium” to “cow’s milk causes allergies” to “soy milk is so healthy that it helps against cancer” – there are tons of claims, rumors and half-truths circulating about the health effects of cow’s milk and soy milk. Some things are true, some aren’t.

Calcium: Is it missing in the soy drink?

Cow’s milk is actually high in calcium (or: calcium). Calcium is a very important substance for building and maintaining our bone mass. A lack of calcium can lead to or worsen osteoporosis. Sufficient calcium intake is particularly important for growing children.

However, we do not depend on milk for this. Calcium can also be obtained from other foods. There is a lot of calcium in green vegetables such as kale, broccoli, rocket, chard and spinach as well as in beans (including soybeans) and some nuts and seeds such as hazelnuts, Brazil nuts and sesame.

Conclusion: Soy milk contains less calcium than cow’s milk. However, there are alternative calcium-fortified soy drinks and other plant-based foods that help meet calcium needs.

Vitamin Content: Is Soy Milk Healthy Enough?

Both cow’s milk and soy milk contain some important vitamins. However, soy milk lacks the important vitamin B12. Vitamin B12 occurs naturally almost exclusively in foods of animal origin – and is very important for our bodies. A vitamin B12 deficiency can have serious health consequences.

However: Many soy drinks and other plant-based milk alternatives contain the additive vitamin B12 (also found on the labels as cyanocobalamin or cobalamin).

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Food

Old Apple Varieties: That’s Why They’re Healthier

Old apple varieties were long forgotten, but now they are experiencing a renaissance. Because they not only provide more taste variety and biodiversity, but are also healthier – especially for allergy sufferers.

What are old apple varieties?

Pink Lady, Golden Delicious, Gala: These three apple varieties are among the “usual suspects” in supermarket fruit displays. There you will find just a small fraction of the estimated 2,000 apple varieties that exist in Germany. Only about 20 varieties are grown in economically significant quantities. The other varieties can only be found in certain regions, for example, in the gardens of hobby gardeners and self-sufficient people or on meadow orchards. These include many so-called “old apple varieties”, such as Berlepsch, Boskoop, Cox Orange or the Gravensteiner.

Old apple varieties have been cultivated in this country for a long time, sometimes for centuries. However, they have not been overbred like many of the most popular apple varieties in the supermarket. In particular, conventional apples are bred in such a way that they are resistant to plant diseases or are easy to store and transport. These breeds are often at the expense of the ingredients and the variety of tastes. Old varieties, on the other hand, have retained their unique taste.

What makes old apple varieties particularly healthy?

In addition to their special aroma, old apple varieties are also interesting because of their health benefits. These were mainly due to the high polyphenol content in old apple varieties.

Polyphenols are aromatic compounds that are mostly found in or just under the apple skin. There is research by the BUND Group Lemgo in cooperation with the allergy center of the Charité Berlin on the polyphenol content in old apple varieties. They have shown that the high amount of polyphenols apparently contributes to the fact that many apple allergy sufferers can tolerate old apple varieties without any problems. And that’s not all: the studies also showed that people who were allergic to apples had fewer problems with hay fever if they regularly consumed the well-tolerated varieties. In adults, hay fever often occurs in combination with an apple allergy.

Polyphenols are found in much larger amounts in old apple varieties because they were bred from new varieties. According to the NDR, polyphenols normally ensure that the pulp turns brown after the apple has been cut. Such breeds no longer have the alleged problem of an unappetizing appearance, but they also lack the health-promoting effect of the polyphenols in the apple.

In addition to positive effects for apple allergy sufferers, polyphenols have also been shown to have antioxidant, anti-inflammatory and blood pressure-regulating properties.

Why old apple varieties are important

Breeding and crossing of different apple varieties have been taking place for centuries. Over time, a large variety of varieties, flavors, shapes and colors has emerged. But there is not much left of this diversity today. The modern, global economic system focuses on maximizing yield and year-round availability of apples. As a result, apples are mainly only grown in such a way that they are easy to transport, store and resistant.

So far, old apple varieties have not been able to assert themselves against the mass of optimized supermarket apples. But thanks to the increasing interest in sustainability and organic farming, many old apple varieties are being rediscovered. Efforts are being made to conserve or revive these varieties so they don’t die out completely. This promotes variety.

The environment and regional agriculture also benefit from the growing interest in old apple varieties. Some of these strains only thrive in certain regions. Local farmers have less work with apple varieties that are perfectly adapted to the environment. And consumers can be sure that they are shopping in a more environmentally friendly way if they choose seasonal and regional apples.

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Food

Coffee or Tea – Which is Healthier?

Whether coffee or tea – everyone has their favourite. But which drink convinces with its health benefits?

While coffee is said to have harmful effects on health, tea is generally considered to be beneficial to health. Is there something to it?

Coffee and tea are among the most popular drinks in our society. Opinions often differ as to which of the two hot drinks is healthier. To do this, we look at the respective properties of tea and coffee and test them for their suitability for everyday use. However, it can be said in advance that both drinks are very similar in a certain way.

Coffee in the morning and at noon is considered a real pick-me-up for most people. But tea is also consumed regularly and scores with its intense taste and its calming effect. But what exactly is the reason for this and why do many of us choose a delicious coffee over a warming tea? In terms of health, both drinks have individual advantages – caffeine is an essential component. This can be found in coffee and tea and sometimes provides a temporarily stimulating effect. However, the concentration of caffeine varies depending on the drink.

Two hot drinks in direct competition

Coffee can be widely described as the German’s favorite drink. For many of us, the first thing we do when we get up in the morning is the coffee machine. The first cup of coffee in the morning welcomes us with pleasure, warming and waking us up. In contrast to tea, coffee contains a much higher dose of caffeine. The stimulating and powerful effect sets in after a short time and puts us in a lively and good mood. In addition, coffee is considered a miracle cure for diseases such as colon and liver cancer, promotes cerebral circulation, reduces the risk of gallstones, helps to increase fat burning and concentration and has a vasodilating effect. It is still the case that attention should be paid to the quantity. Two to four cups of coffee a day are not only tasty highlights, they also increase our health and vitality.

Like coffee, tea also contains a certain amount of caffeine. Normally, however, this is far below that of coffee. So we only feel a slight stimulating effect, which also only sets in later. The health benefits of tea often depend on the flavor. Green tea is therefore considered to be particularly beneficial for our health. However, whether this effectively reduces the risk of cancer has not been scientifically proven. However, the extracts from the tea leaves have a calming effect on our body. It is advisable to let the tea steep for as long as possible so that more tannins are formed. These are largely responsible for the relaxing effect.

Health benefits for everyone

On the whole, when it comes to health, coffee seems to do better than tea. Chemically, this blocks the effect of adenosine in our body and thus reduces our need for sleep – a real wake-up call. Coffee drinkers can rejoice in many health benefits such as reducing cancer risks and improving metabolism. When it comes to tea, it always depends on the type of tea. Here, for example, it is worth choosing a high-quality organic green tea. However, if you drink both drinks in moderation, it can be said with certainty that neither is harmful. On the contrary, tea and coffee convince with their great taste and many health benefits.

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Food

Ginseng Coffee: Is It Healthier Than Regular Coffee?

Ginseng coffee is considered a healthy and strengthening alternative to conventional coffee. Here you can find out exactly what the hot drink is all about and how it affects your health.

Ginseng coffee is now also a popular drink in Europe. Ginseng originally comes from Asia and grows mainly in the mountains and forests of China, North Korea and Siberia. For ginseng coffee, manufacturers mix the extracts of the plant with instant coffee powder or ground coffee beans and any other ingredients such as sugar and flavorings.

The hot drink is said to have a positive effect on the mind and body in various ways: Among other things, it is said to have a mood-lifting, relaxing and blood pressure-lowering effect.

How healthy is ginseng coffee?

The effects of the ginseng plant have not yet been sufficiently scientifically proven. However, some studies indicate that ginseng promotes concentration and energy (especially in chronic fatigue), has anti-inflammatory and antiviral effects and can thus prevent flu and colds. Ginseng could also lower blood pressure and prevent diabetes. In order to achieve the corresponding effects, you must take sufficient ginseng regularly.

However, make sure not to drink more than four cups of ginseng coffee per day. Otherwise, unwanted side effects such as headaches, digestive or sleep problems can occur. Pregnant women, breastfeeding women, children and people suffering from diabetes should generally avoid ginseng. If you take medication regularly, find out beforehand whether it interacts with ingredients in ginseng.

How healthy ginseng coffee actually is also depends on the composition of the respective product. For example, some ginseng coffee powders are very high in sugar and artificial flavors. Therefore, before you buy, make sure that sugar is not at the top of the list of ingredients. Vegans should also pay more attention to the ingredients: some products also contain milk protein or milk powder.

Ideally, the product consists only of coffee and ginseng. Then the finished coffee also contains very few calories. A ready-made cup of organic ginseng coffee from ginseng-laden.de provides you with just under 2.5 kilocalories. Nespresso ginseng coffee, on the other hand, contains almost 70 kilocalories per 200 milliliter cup, lots of sugar and some additives.

Ginseng coffee: sustainability and buying tips

Due to its slightly bitter and sweet note, which is vaguely reminiscent of liquorice root, ginseng is said to round off the taste of coffee. If you want to try ginseng coffee for yourself, you can buy it in powder, pod, and capsule form. You can’t usually order it in cafes. When buying, we recommend paying attention to organic quality in order to avoid chemical-synthetic pesticides. If you choose Fairtrade goods, you also guarantee that human and labor rights have been observed during production.

You can order ginseng coffee online. You can sometimes find it in well-stocked grocery stores, as well as health food and organic shops. In powder form, you can simply pour hot water on it and stir well. For pads or capsules you need the appropriate coffee machine. However, since this method also creates a lot of packaging waste, the soluble coffee powder is the more ecological option.

Basically, ginseng (like coffee) is not a climate-friendly product. After all, ginseng and coffee beans have to travel long distances to Germany and therefore release a lot of CO2 emissions.

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Food

Orange Juice Healthier Than Orange

Oranges are particularly popular in Germany during the winter months, because they provide the body with plenty of vitamin C and other valuable nutrients that strengthen the immune system. But it is not the actual fruit itself that provides a vitamin boost in the body: in fact, it is the pasteurized orange juice, as a study has now shown.

The study

In March 2015, scientists at the University of Hohenheim used an in vitro model in the laboratory to determine that the human body can absorb nutrients from orange juice better than from an orange. These results have now been confirmed in a human study.

In preparation for the randomized study, the twelve subjects had to go without carotenoids for two weeks. Green and red foods such as tomatoes, carrots, or spinach were removed from the menu and were not allowed to be eaten so that the carotenoids stored in the body could be washed out.

After the two weeks, the subjects received one standardized breakfast with oranges and one with pasteurized orange juice. Which test person got which breakfast was decided at random. There were 14 days between the two test phases.

After breakfast, the scientists took eight blood samples from the subjects within just under ten hours and then determined the carotenoid content.

The result

The human study was able to fully confirm the previous assumption from the in vitro study. “Orange juice is a better source of carotenoids than an orange,” says Julian Aschoff. During the investigations it was found that from pasteurized orange juice about twice as many carotenoids can be absorbed as from a commercially available orange, the graduate food engineer continues.

This is due to the production of the juice, as the initiator of the study, Prof. Dr. dr Reinhold Carle explains: “During the production of orange juice, dietary fibers such as pectin or cellulose are partially separated. These substances inhibit the absorption of carotenoids during digestion”.

According to Carle, there is more indigestible fiber in the orange than in the juice, which is why the absorption of the carotenoids from the fruit is greatly reduced.

Orange juice can contribute to a healthy diet

Consistency plays an important role when it comes to food intake: “When you chew the orange, the fruit is never completely broken up. Many cells, therefore, remain intact and enclose the carotenoids. This makes them more difficult to absorb and utilize,” explains Julian Aschoff.

Consumed in moderation, i.e. a glass of 200 milliliters of orange juice per day, the fruity drink can contribute to a healthy diet and provide the human body with the nutrients that the body needs, according to the researchers.

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Lifestyle

Social Media is so Dangerous For The Psyche – Tips For a Healthier Use of Instagram & Co.

Social media connects and connects people. But there are also repeated discussions about the consequences of intensive use. Studies show that this can also be dangerous.

Consequences of social media on the psyche: Young people are particularly at risk

A look at the statistics shows that the psyche of people between the ages of 14 and 24 is particularly at risk. They use social media the most and are still at a crucial time for emotional and psychosocial development. In addition, a study by DAK-Gesundheit and the German Center for Addiction Issues shows that social media can be addictive and it is assumed that 2.6 percent of young people are already addicted. So social media platforms that are supposed to help people to network can actually fuel mental crises.

This reinforces the need to deal with the psychological consequences. Because it is such a new phenomenon, the exact impact it has on the mental health, emotional well-being and physiology of teenagers and young adults is not fully understood at this time, and much of the evidence is conflicting.

However, recent studies raise serious concerns about the possible adverse effects that increasing use of social media is having, particularly on mental health. It should also be mentioned that there are not only bad effects of social media on the psyche.

Mental health: positive and negative impact of social media

In addition to opportunities, the use of social media also brings with it various complex problems. A report published in 2017 by the Royal Society for Public Health (RSPH) summarizes the influence of social media, especially on young people. It examines both positive and negative effects.

Positive effects on the psyche:
Access to health information: Social networking offers young people with, for example, mental health problems a chance to read and see the health experiences of others and take something with them to deal with. In addition, teenagers rarely deal with health problems and use fewer health services; this is especially true for mental illnesses. Social media offer the possibility of reaching this target group and receiving expert health information.
Community Building and Emotional Support: Conversations created on social media offer youth the opportunity to find like-minded people with whom they have no connection in real life. Seven out of ten teenagers say they have found social media support during tough times.
Self-discovery and strengthening of identity: In their teens and early twenties, young people experiment with their identity and want to try new things. By creating personalized feeds, they have the opportunity to express themselves and find out who they are.
Build and Maintain Relationships: Social media platforms are a useful tool to create and maintain real life and build interpersonal relationships.

Negative effects on the psyche:
Promotes Depression and Anxiety: Research shows that young adults who frequently use social media for more than two hours a day are more likely to be affected by poor mental health, including depression and anxiety disorders. Social media is not necessarily the trigger, but a reinforcing factor for fears and the feeling of being inadequate. The unrealistic expectations raised by social media can leave young people with low self-esteem, which can then manifest as anxiety or depression.
Sleep disorders: Numerous studies show a significant connection between poor sleep quality in young people and the use of social media. It is believed that using LED lights before bed can be disruptive. They block natural processes in the brain that trigger fatigue and the release of the sleep hormone melatonin. This means it takes longer to fall asleep.
Distorted Body Image: Body image is an issue for many people, both men and women, but especially young women. An online survey on “Instagram & Body Image” found that more than 50 percent of participants feel pressure about their appearance from Instagram.
Cyberbullying: Bullying in childhood is an important risk factor for mental health. The consequences are usually felt well into adulthood. Social media has meant that children and young people can be in constant contact with each other. This allows bullies to continue their abuse even when they are not around the person. In the annual JIM study, more than a third of young people state that they have someone in their circle of acquaintances who has already been bullied over the Internet.
Fear of missing out: The concept of fear of missing out (FOMO) is relatively new and has gained popularity since the advent of social media. Essentially, “FOMO” is the concern that social events take place without one’s presence and something is missed. It triggers a feeling of constantly needing to be connected and missing out when you’re not. “FOMO” leads to poorer mood and lower life satisfaction in those affected. Increasingly, young people report that it bothers them in the form of fear or feelings of inadequacy.

Tips for a healthier lifestyle

Social media is not a short-lived phenomenon that will pass. Rather, it has become an integral part of everyday life. A conscious use of apps such as Instagram, Facebook and Co. can reduce the dangerous psychological consequences. We have summarized some tips and ideas for a healthier lifestyle for you:
Set time limits: How much is good for you personally per day is very individual. However, it is recommended to keep social media usage under two hours. Excessive use has been shown to promote depression and anxiety. So think carefully about the times of day and how long you want to scroll through social media. In some apps you can set a reminder when the time limit of the day has been exceeded.
No scrolling before going to bed: Since the LED lights suppress tiredness, you should not take your phone to bed with you. Create new rituals that make it easier for you to fall asleep. For example, you can read a few more pages or meditate. Even in the morning, the day should not start directly with the smartphone. Give yourself some downtime before going through your social media feed.
Look for authentic role models: It is always important that you question which people you follow and whether these people are good for you and your self-esteem. Especially people who are insecure about their bodies are very prone to negative feelings and dissatisfaction when comparing themselves to perfectly flawless fitness or food influencers. There are more and more influencers who oppose this body cult. They show themselves without make-up and demand more naturalness and authenticity.

Prevent cyberbullying: Inhibitions often fall on the Internet, because the anonymity makes some people hit it hard. There are a few safeguards you can take against hate comments and cyberbullying. Set your social media profile to private so only people on your friends list can see your posts. You can also set that people are no longer allowed to follow you and that strangers cannot send you messages. Tip for parents: The “Look! What your child does with media” initiative provides families with extensive information on media education. There you will find information for you and your child.
All is not what it seems: When using it, be aware that what you are looking at does not correspond to the complete reality. Filters, Photoshop and perfectly posed scenes – everything is beautiful digitally. Internet users should believe that they lead a perfect life and always spend their free time on great beaches. But everyone has a bad day, is frustrated or has painful moments. These are just not shown. If you’re not feeling well anyway, take a social media break.

Conclusion

In general, it is important to be unavailable from time to time. Consciously create media-free times and pay attention to your real life. Maybe you do sports, take a walk in the sun or read a good book. Tip for parents: Realize that you are a role model for your child. You can also create these spaces and times together with your child in which you are both without a smartphone.

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health

Walking Barefoot: Healthier Than Shoes? The Trend Brings These Benefits

Is running barefoot really healthier than wearing athletic shoes made specifically for running? And what are the advantages of walking barefoot anyway?

Walking barefoot is healthy – say experts

For example, “In Form” describes that walking barefoot would strengthen the foot muscles. The explanation: Since the human foot is designed in such a way that the entire body weight is cushioned with every step, more foot muscles are trained. In shoes, on the other hand, freedom of movement is significantly restricted, which means that fewer muscles can be stressed. Daniel Bürkner, master orthopedic shoemaker from Berlin and Vice President of the Central Association of Orthopedic Shoe Technology (ZVOS) sees it similarly. “The foot is trained and kept in its original form. Because humans are barefoot walkers,” he explains.

However, there is still insufficient scientific evidence for this. For example, a study by the American Orthopedic Society for Sports Medicine (AOSSM) in 2013 examined the differences between runners who did sport for eight weeks with shoes and eight weeks without them. However, the result was “not statistically significant”. This means: A clear advantage or disadvantage of walking barefoot could neither be confirmed nor disproved. Nevertheless, the scientists conclude, this does not mean that walking barefoot cannot bring health benefits. Rather, they assume that “it may take months or years to see changes.” Therefore, the short course of this study may not be sufficient.

A study by the scientist “Tony Lin-Wei Chena” and his team, consisting of experts from Hong Kong Polytechnic University and the “Department of Physical Medicine and Rehabilitation” at Harvard Medical School and Harvard, gives a little more information about the actual effect University. They measured “intrinsic and extrinsic foot muscle volume using MRI scans” at the beginning and end of the six-month trial. It was tested on a total of 38 study participants. And the results are quite promising: In runners who had switched from their conventional shoes to either very light shoes or no shoes at all, the volume of the leg and foot muscles increased.

Train the sense of touch of the feet – and relieve the back at the same time

The expert Daniel Bürkner explains these advantages to Womens Health as follows: “If you walk with rigid soles under your feet, you put your foot flat with your heel, the muscles of the forefoot and midfoot are hardly challenged. When walking barefoot, on the other hand, the front one springs Part of the foot absorbs the impact, reducing stress on the joints from the toe, ankle, knee, hip and back.”

In addition, the sense of touch of the feet should be able to be trained when walking without shoes. That describes “In Shape”. “The sensory feedback when walking barefoot encourages the feet to land more carefully in order to reduce the impact forces,” explains Thomas Hahn’s editorial team. This changes the running style almost automatically. So, instead of just the heel, put the whole foot on the ground. Bürkner explains: “Ideally, with every step you consciously roll off your heel onto the ball of your foot. Similar to a marionette that is pulled up by its head with strings.”

Barefoot walking has other positive aspects to offer. This is how you can protect yourself from infections when walking barefoot. Among other things, foot or nail fungus diseases. They occur because there is almost no exchange of air in the warm, humid environment of sturdy shoes. If you walk barefoot more often, your feet can dry better. In addition, regular barefoot walking should improve blood circulation in the feet. This also counteracts a potential fungal disease.

Barefoot walkers injured less often? Study creates clarity

Barefoot walkers are also said to have a lower risk of injury. However, the studies have not been clear on this so far. The British journal of sports medicine has researched this alleged benefit. For a year they accompanied 201 athletes. 107 barefoot runners and 94 runners with shoes. Fewer diagnosed injuries to the musculoskeletal system of the runners were found in the barefoot group – however, the injury rates did not differ statistically significantly between the groups examined. The researchers found that the barefoot group ran fewer miles than the runners in shoes. They also suffered a higher number of sole injuries.

The researchers also found that there was a greater number of calf injuries but a lower number of knee and hip injuries in the barefoot group. There were also significantly fewer cases of plantar fasciitis (painful inflammation of the soles of the feet) among the barefoot runners than among the group with shoes.

The doctor Oliver Tobolski from Sporthomedic Cologne sees the benefits of walking barefoot as extremely profitable, but also warns against too much euphoria. Because practicing barefoot walking takes time. The foot muscles first have to get used to new forms of stress slowly. In addition, the foot muscles do not develop overnight. “Please start very gently, initially only short distances and only on soft, natural surfaces,” advises Tobolski to FitforFun.

This also applies to experienced runners. According to the expert, they have to be particularly careful because the actually positive effect could be reversed by the different running habit. According to Tobolski, runners who run more than three times a week should only run barefoot once. Ideally, you should regularly alternate between walking barefoot and wearing shoes. This is the best way to train the inner foot muscles.

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