Nigella sativa is a small flowering shrub with purple or white-tinged flowers that grows in Eastern Europe, the Middle East, and western Asia.
While it may look unsuspecting, the shrub produces fruits that have tiny black seeds. These black seeds have been used in remedies for thousands of years.
Archaeologists even found black seeds in King Tut’s tomb, emphasizing their importance in history for healing and protection. They’re also used in cooking to add flavor to breads, curries, and pickles. When eaten, the seeds have a bitter flavor that’s often compared to cumin or oregano.
Some additional names for black seed oil include:
black caraway
black cumin
black onion seed
kalonji
Black seed oil has been shown to have antioxidant properties. These can help relieve inflammation inside the body and on the skin. Herbs and supplements are not monitored by the FDA. Research and use reputable brands.
Black seed oil health benefits
1. Fights Inflammation
Black seed oil has been in use for thousands of years for medicine, food, and even cosmetics. Today, many people reach for it for the same reason you’d take an aspirin or ibuprofen: In hopes that it targets inflammation and tamps it down. It also has substances that can help protect cells from damage.
2. Allergies
In one small study, people put black seed oil drops in their noses to treat mild, moderate, or severe cases of allergic rhinitis, aka hay fever. After 6 weeks, more than 9 of 10 people said their sneezing, itchy eyes, stuffy nose, and other symptoms got better or went away completely. That was true for just 3 in 10 people in the group that used regular food oil. More research is needed. Ask your doctor if black seed oil is right for your condition.
3. Acne
If Cleopatra had pimples, she probably dabbed on black seed oil to clear them up. For centuries it’s been used to treat rashes, psoriasis, and skin inflammation. Studies suggest that black seed oil may work just as well as benzoyl for acne.
4. Cancer
Black seed oil is pressed from the seeds of a flowering shrub, Nigella sativa. The plant is packed with thymoquinone, a compound which may have cancer-fighting powers. In rats, it shrank tumors and slowed their growth as well as protected tissue from radiation damage. But we need more proof to know if it might help humans.
5. In the Kitchen
The seeds from N. sativa go by the names black seeds, black cumin, black caraway, and kalonji. You can use them or their oil like cumin or oregano to spice curry dishes, pickles, and bread.
6. Asthma
This is when your airways swell up and make it hard to breathe. One well-designed but small study found that black seed oil helped control asthma symptoms better than dummy treatments. Researchers think that someday, the oil could be added to regular asthma therapy.
7. Heart Benefits
In many parts of the world, Nigella sativa seeds are used as traditional medicine for obesity, diabetes, and high blood pressure. In some small studies, supplements made with it have shown to lower levels of cholesterol and blood fats called triglycerides. Taking powdered (but not oil) supplement may even boost your “good” cholesterol when coupled with aerobic exercise.
8. Rheumatoid Arthritis
This autoimmune disorder can swell your joints and wear down your bones. One small study suggests that taking black seed oil every day may lessen joint swelling and stiffness. With more evidence, it may be a helpful add-on therapy for RA.
9. Male Fertility
Studies with both infertile men and rats have found that black seed oil can boost sperm count and help sperm swim faster. Antioxidants in the oil likely help protect sperm from damage. But more clinical trials are needed to know if the oil can be a good treatment for male infertility.
10. Where to Find It
Most people think black seed oil has a very strong, bitter taste. That’s probably why many mix it with sugar or honey. You can buy it in health food stores and online in liquid and capsule form. Lotions, makeup, and other beauty products also use it.
11. Side Effects
N. sativa is one of the world’s most common medicinal plants. So it’s generally safe. But large amounts of black seed oil have caused liver and kidney damage in rats. It also may slow blood clotting time and make bleeding more likely.
12. Dosage
We don’t know how much black seed oil is safe to take. But the usual doses that people try are between 200 milligrams and 2,000 milligrams a day.
The intestinal tract is the organ in the body that digests and absorbs food. It is populated by trillions of bacteria that are required for keeping the body healthy. These bacteria can be affected by a number of aspects including antibiotic use, a diet low in fibre, fruit and vegetables and infective diarrhoea. When this occurs, probiotics can help to reset the balance.
What are probiotics and how do they work?
Probiotics are living organisms that are found naturally in foods such as yogurt, kimchi, sauerkraut, miso and kefir. They are known as ‘good’ or ‘friendly’ bacteria as they compete for space and food against harmful bacteria and prevent them from settling in the gut.
What are prebiotics and how do they work?
Prebiotics are considered by some to be non-digestible carbohydrates, that are not digested by the body but nourish the micro-organisms in the colon. They occur naturally in the diet and are found in foods such as garlic, bananas, oats, onions and leeks. This idea has been criticised by some due to its poor definition and some scientists prefer to use the term ‘microbiota accessible carbohydrates’, as they are fermentable dietary fibre that the microbes can use. However, foods containing prebiotics are also the components of a healthy diet and should therefore be consumed regularly.
What can negatively affect gut bacteria?
There are a number of components that negatively affect gut bacteria including lifestyle factors such as smoking and high stress levels, as well as the use of antibiotics.
Designed to fight infections, antibiotics reduce and deplete the natural bacteria living in the gut. Resistance to antibiotics is becoming a serious problem worldwide and it is for this reason that we should only take these when absolutely necessary.
Stress can change the number and diversity of our gut bacteria, which in turn affects the immune system and may explain why certain conditions, such as eczema or acne, flare up when we are more stressed.
A long-term reduced intake of fermentable carbohydrates for the treatment of IBS can also negatively affect the bacteria in the gut. It is therefore important that these foods are only omitted for a specified time under the guidance of a specialist dietitian as the implications of long-term avoidance needs further research.
There are numerous types of probiotics and each has different characteristics. They may be combined with others or appear on their own in powder, tablet or liquid dietary supplements. At the moment, foods that naturally contain probiotics are not eaten regularly in the UK and supplements are becoming more popular. The most common probiotics include lactobacillus acidophilus and bifidobacterium. These differ as they are made up of different types or strains of bacteria, and are recommended for different clinical conditions. Lactobacillus acidophilus have been clinically shown to lower the incidence of antibiotic-associated diarrhoea and can also result in a shorter length of stay in hospital for some. In order to experience this benefit, a vast quantity of food containing probiotics would need to be consumed. It is therefore easier and more effective to take a recommended probiotic supplement.
For those with a diagnosis of IBS, supplements containing bifidobacterium have been shown to reduce symptoms, including bloating, cramping and stool frequency, and can be taken for up to eight weeks.
Generally, probiotics are safe for healthy individuals, however those with a compromised immune system may be at risk and should seek advice from a specialist dietitian or GP before starting.
What should we look for when choosing a probiotic supplement?
There are two key issues when choosing a probiotic: the first is to ensure that the product contains enough bacteria to have an effect (107 to 1010 probiotic cells per gram); the second is to ensure that it survives the acidic environment of the stomach in order to reach the large intestine. Examples of probiotics that meet this criteria include Alforex, Yakult, Symprove and VSL #3. Each of these is designed to treat different symptoms, so if you are thinking about taking a probiotic, seek advice from a specialist dietitian or GP to ensure you take the correct one.
Unless stated differently by manufactures, probiotics should be taken for a minimum of four weeks before effects may be seen. If no improvement is noted, it is recommended that you try another brand or stop completely.
Is it best to take probiotics and prebiotics as foods, supplements or drinks?
If you are thinking about taking a probiotic or prebiotic and are unsure where to start or what to take, ask for help from a specialist. There are so many products available on the market it can be difficult to decide which to choose. The evidence is very much linked to the supplement so whether it’s a powder, tablet or drink you’re looking for, choosing the right one should depend on the symptoms you’re experiencing.
Known for its spicy, pungent taste, the ginger stem is one that is found in almost every household within the Indian and Chinese borders. It can elevate the entire flavor profile of a dish while also providing a range of health benefits. While the use of ginger within the Indian and Chinese cuisine can be traced back to the olden times, it wasn’t until the 1st century CE, that this spice made its grand entry into other cuisines, starting with the Mediterranean.
A fun fact about the ginger plant is that most people refer to the bulb as the root when in actuality, it is the stem of the plant that is usually added to Indian food. Today, India is one of the world’s largest ginger producers and produces around 385.33 thousand tons annually.
Table of Contents
Nutritional Value of Ginger
7 Health Benefits of Ginger
Healthy Ways to Add Ginger to Your Diet
Ginger Tea
Paneer with Sweet Ginger Sauce
Summary
Frequently Asked Questions
Nutritional Value of Ginger
For a better understanding of the nutritional value that ginger contains, mentioned below is the nutritional value chart of 1 tablespoon/1 inch piece of ginger:
Calories – 4.8
Carbohydrates – 1.07 grams
Proteins – 0.11 grams
Dietary Fibre – 0.12 grams
Fat – 0.5 grams
In addition to the above division, ginger is also revered for the number of vitamins and minerals that it contains. These include:
Iron
Vitamin C
Phosphorus
Folate
Niacin
Vitamin B3
Vitamin B6
Potassium
Magnesium
Zinc
Riboflavin
7 Health Benefits of Ginger
Since ancient times, Indians have used ginger to treat several conditions ranging from the common cold to sore throat and stomach cramps. Today, hundreds of studies have proven that the health benefits of ginger expand beyond one’s basic ailments. Some of the top health benefits of ginger include:
1. Alleviates Stomach Issues
While ginger has always been used to treat people with digestion issues and stomach pain, there is no medical research to support its medicinal properties. Truth be told, stomach pains are the least of what ginger can help with. It can also be used to ease nausea and reduce the vomiting that usually occurs during pregnancy and after medical treatments such as surgeries and chemotherapy.
Moreover, it can also relieve period pains, and today, doctors are prescribing it alongside basic period pain reliever drugs like Advil. To support this, a clinical trial was conducted by Giti Ozgoli. At the end of this trial, it was proven that women who ingested ginger capsules four times a day, had the same level of relief as women who ingested drugs four times a day.
2.Cures Common Cold
Ginger has always been the number one home remedy for the common cold, and a study conducted in 2013 by Jung San Chang and team, has affirmed its therapeutic capacity. Through this study, it was found that eating fresh ginger could strengthen the respiratory system of the individual and protect them from respiratory viruses like the common cold.
3. Improves Oral Hygiene
Gingerols, an active compound present in ginger, is known for protecting the mouth and preventing the growth of oral bacteria. The growth and spread of this bacteria in the mouth could cause the development of periodontal disease, which is a serious gum disease. Not only does ginger eradicate the bacteria but it also brightens your teeth.
4. Fights Inflammation
The essential oils present in ginger act as anti-inflammatories and fight against infections that cause stomach inflations. This makes it a great replacement for different drugs that could cause several side effects.
5. Great For Reducing Blood Sugar Levels
In a study published in 2014, it was proven that individuals with type 2 diabetes who took 1600 mg of ginger powder daily for 12 weeks reported a drop in their total cholesterol and triglycerides while also improving their insulin sensitivity. This means that not only will ginger lower the risk of you developing type 2 diabetes but it will also work towards better management of type 2 diabetes.
6. Helps Reduce the Risk of Cancer
Ginger is considered to be the powerhouse of antioxidants, and various studies have proven that the addition of ginger to one’s diet can effectively reduce oxidative stress. Oxidative stress occurs when there is a free radical build-up in the body. Free radicals are toxic substances that are formed by the body’s metabolism, along with different factors. If not eradicated, this build-up could cause cellular damage which could eventually lead to cancer. When ginger is introduced to the diet of the individual, it helps eliminate this build-up and thereby reduces the risk of developing cancer.
7. Helps Soothe Sore and Tired Muscles
While ginger doesn’t act as a miracle cure for your tired muscles, it does work towards soothing the pain in the long run. Studies have found that individuals who included ginger as a part of their daily diets were less likely to experience tired muscles the next day as compared to people without ginger in their diets.
Healthy Ways to Add Ginger to Your Diet
As you can see, you have everything to gain and nothing to lose when it comes to adding ginger to your everyday meal routine and to help you out, here are two healthy ways to add ginger to your daily diet:
1. Ginger Tea
Ingredients:
A chunk of ginger sliced into 1/4th inch pieces
1 cup of water
A few sprigs of fresh mint
1 tsp of honey
1 tbsp of loose tea
Method:
Add the ginger, water, tea, and the fresh mint to a saucepan placed over a high flame. Once it starts to simmer, reduce the heat to a low flame and let it continue to simmer for 5 minutes (If you want a strong flavor, simmer the water for 10 minutes).
Once the tea has finished simmering, remove the pot from the flame and run the tea through a sieve.
Pour the desired amount into your mug and stir in a teaspoon of honey and serve.
2. Paneer with Sweet Ginger Sauce
Ingredients:
250 gm fresh paneer, cut in 1-inch squares
1 cm piece of sliced ginger
1 tbsp oil
1 cup spinach leaves
½ tsp dried chili flakes
Cooked rice (to serve)
The Marinade
1 tbsp grated ginger
1 tbsp brown sugar
2 tbsp soy sauce
Salt and pepper to taste
Method:
Using a toothpick, create a few holes in the paneer and cut it into bite-sized cubes.
In a bowl, add all the ingredients needed for marination and mix.
Add the paneer to the marinade and set it aside for 10 to 15 minutes.
Over a high flame, add half of the oil to a pan and heat until it starts smoking. Once done, add the ginger and stir fry for a few seconds. To this, add the spinach leaves and cook for 1 to 2 minutes.
Add a little water to this mixture and cook for another 2 minutes. Once the leaves wilt and the stems get slightly cooked (they should still have a little crunch to it), add a little salt and pepper to it and transfer it to a plate.
Add the rest of the oil to the pan. When the oil begins smoking, add in the marinated paneer pieces and stir fry till evenly browned. Add the remaining marinade. Bring it to a boil, reduce the heat, and let the gravy simmer and reduce. Sprinkle the chili flakes and spinach to this and toss.
Serve hot with steamed rice.
Summary
Ginger is quite literally the spice of life and can not only boost the flavor of your food but also improve your immunity. From treating muscle and joint pain, cold and flu symptoms, stomach pain, menstrual cramps, to skin burns, ginger is one ingredient that is beneficial in curing most ailments. Adding ginger into your daily foods will never be a disappointment when it comes to keeping diseases at bay, strengthening your immunity, and maintaining overall well-being.
Frequently Asked Questions
Q. Can ginger help you ingest food?
A. Yes, Ginger stimulates saliva secretion and helps with digestion.Q. Is it Safe to eat ginger when you’re pregnant?
A. Yes in very low doses (1 gram/day) and natural form, ginger is safe to consume in pregnancy.Q. Is adding ginger to your breakfast shake enough for your daily intake?
A. Yes, but it also depends on what benefits we are looking for, in general, the recommended intake of ginger in its natural form is about 4 grams.
Ayurvedic practices emphasize the benefits of consuming hot water, known as ‘garam pani,’ for hydration, detoxification, and revitalization.
Hot water is believed to cleanse the digestive tract, improve metabolism, and enhance overall well-being.
Ayurvedic Perspective:
Hot water stimulates the ‘agni’ or digestive fire, aiding in nutrient absorption and toxin elimination.
It helps combat the accumulation of unprocessed food particles (‘ama’) and promotes circulation.
Hot water is vital for maintaining proper water balance in the body.
Scientific Backing:
Hot water accelerates metabolism, leading to enhanced digestive processes.
It aids in the removal of toxins, contributing to overall health and youthfulness.
Hot water offers relief from cold-related issues, supports the respiratory system, and restores water balance during illness.
Immersing in hot baths relieves anxiety and insomnia by improving blood flow and oxygen supply.
Hot water strengthens the immune system, enhancing overall health.
Application of Hot Water Therapies:
Ayurvedic principles recommend boiling water for at least 10 minutes for better absorption.
Hot water is particularly beneficial in winter and spring for balancing Vata and Kapha, and in summer for managing Pitta.
Infuse hot water with herbs and spices for additional benefits.
Infusion Recipes for Seasonal Hot Water:
For Vata: Add lemon.
For Pitta: Include fennel seeds.
For Kapha: Add ginger root.
Detox Protocol: Consume infused hot water every 15-20 minutes for two weeks.
Maintenance Approach: Enjoy infused hot water alongside meals and throughout the day.
Scientific Basis for Benefits:
Hot water can alleviate intestinal discomfort and improve digestion.
It facilitates bowel function and helps relieve sinus congestion.
Research supports the efficacy of hot water in enhancing digestive strength and microbiome diversity.
Hot water is more effective than cold water in addressing respiratory issues.
Conclusion:
The tradition of drinking hot water in Ayurveda aligns with scientific evidence, offering numerous health benefits, including improved digestion, detoxification, and overall well-being.
Drinking water stored in a copper vessel can be beneficial for your health. When you store water in a copper vessel overnight or for more than 8-9 hours, the vessel releases ions into the water. Drinking this water can improve your overall health. Hence, it is important to store water in copper vessels for eight hours or more and not just drink from copper vessels.
What are the Benefits of Drinking Water Stored in a Copper Vessel?
Here are some of the benefits of drinking the water stored in a copper vessel:
1. Improves Digestion
Some of the common digestion problems like gas, acidity, and indigestion will be resolved once you start drinking water stored in a copper vessel. Drinking water stored in a copper container will stimulate peristalsis, the relaxation and contraction of the stomach muscles that help in digestion. It also reduces inflammation of the stomach and eliminates harmful bacteria present inside the stomach, thereby reducing indigestion issues, infections, and chances of ulcer. Copper also ensures that proper nutrients from the food you eat are absorbed in the body. It detoxifies and cleanses your stomach by eliminating wastes. Copper also helps the liver and kidneys to function properly.
2. Lowers the Risk of Cancer
Copper has strong antioxidant properties that help fight free radicals that help cancer cells grow. Thus by fighting free radicals from the body, it helps prevent cancer.
3. Helps Lose Weight
If eating fibre-rich fruits and veggies is not helping you lose weight, start drinking water stored in a copper vessel. This water will help improve digestion and break down the fat. Copper ensures that your body is using the amount of fat that is required, thereby eliminating the rest.
4. Helps in Proper Functioning of Thyroid Glands
If you have hypothyroidism or hyperthyroidism, you can consider drinking water from copper vessels on a regular basis. It helps balance any inconsistencies in the thyroid gland. Copper ensures that your thyroid gland is functioning properly. It also ensures there is no over secretion or under secretion from your thyroid gland. Lack of copper in the diet can cause thyroid malfunction. However, too much of copper can cause hyper or hypothyroidism or thyroid dysfunction.
5. Helps Heal Wounds Faster
Copper is known for its anti-viral, anti-bacterial, and anti-inflammatory properties. These properties help in healing wounds faster. Copper also boosts the immune system and helps in the production of new cells.
6. Lowers the Risk of Cardiovascular Diseases
Cardiovascular diseases are common these days but drinking water from copper vessels can lower its risk. Drinking water stored in a copper vessel will help regulate your blood pressure, lower cholesterol and triglyceride levels, and maintain the heart rate. It ensures the proper flow of blood by preventing plaque accumulation. However, along with drinking water from copper vessels, you should also eat healthy foods and exercise regularly to keep your heart healthy.
7. Slows Down Ageing
Copper can work as a natural remedy for wrinkles and fine lines. The antioxidants present in copper help in reducing wrinkles and other signs of ageing. They fight free radicals that are responsible for ageing of the skin. Drinking water in copper utensils will make you look younger than your age. Copper helps in new cell formation that replace old worn out cells.
8. Prevents Infection
Copper is naturally antimicrobial in nature. Drinking water from copper vessels can prevent a wide range of infections that are spread through drinking water. E.coli and Cholera Bacillus are some of the microbes that can be killed if the water is kept in a copper vessel for about eight hours. These germs are known to cause diseases like dysentery, jaundice and diarrhoea.
9. Cures Anaemia
Copper is one of the important metals that is needed in our body. Be it for the absorption of iron or for the formation of cells – all processes need copper. By drinking water stored in a copper vessel, you will be able to prevent anaemia. Copper helps in proper absorption of iron in the body. It also ensures that iron is used properly in all the required processes. Copper regulates blood flow and keeps haemoglobin levels up.
10. Prevents the Risk of Strokes
Anti-convulsive properties of copper help in the prevention of strokes and seizures.
11. Stimulates the Brain
Our brain transmits impulses from one neuron to another via synapses, which are covered by myelin sheath. It helps in the flow of these impulses. Copper helps in the synthesis of phospholipids that are important for the formation of these sheaths. When you drink water stored in copper vessel, the impulses flow faster thus improving your brain efficiency.
12. Provides Relief from Inflamed Joints and Arthritis
Copper has amazing anti-inflammatory benefits and by drinking water stored in a copper vessel, your joint pain will reduce to an extent. Copper also strengthens bones and boosts the immune system. These, in turn, will provide relief from the symptoms of arthritis.
How to Store Water in a Copper Vessel
Copper has enormous benefits for your health. However, it is essential to understand that copper is required only in minimal quantities and too much of it can be bad for your health. You don’t have to drink it every day. But whenever you drink, here is how you should go about it.
Use a vessel or bottle made of pure copper.
Fill it with water and keep it aside for eight hours in a cool dry place. You can also store the water overnight.
Do not keep the bottle in the fridge.
Drink this water on an empty stomach first thing in the morning.
You can drink this water again in the evening – drinking water from a copper vessel twice a day is enough.
Take breaks in between drinking water from copper bottles. Take a month break after drinking.
Are There Any Side Effects of Drinking Water From a Copper Vessel?
There is no known side effect of drinking water from a copper vessel, provided you keep the points mentioned above in mind. Some of the main disadvantages of drinking water in a copper vessel for a long period are digestive discomfort, vomiting, and nausea. While drinking water from a copper vessel, you should ensure that the pitcher or vessel you use is clean. Do not scrub the inside of the bottle or use detergent to clean the vessel. Rub the vessel with lemon and wash with water.
FAQs
1. Can Copper Toxicity be Caused by Using Copper Vessels?
Yes, copper toxicity can be caused by using copper vessels but only if they are corroded. Soft water and acidic substances lead to copper corrosion.
2. For How Long Can We Store Water in Copper Vessels?
Store water in copper vessels for around eight hours to reap its maximum benefits.
3. Can I Store Food in Copper Vessels?
No, you shouldn’t store food in copper vessels.
4. How Can I Clean a Copper Vessel?
You might notice black stains on your vessels after a few days. Pure copper gets oxidized by liquids and oxygen. Clean the vessel using salt and lemon. This will help remove the stains.
Drink water from copper vessels as copper in trace quantity has enormous health benefits. However, make sure to keep your vessel clean. Also, avoid drinking too much copper water to avoid any complications.
Eating The Right Food Around Your Workout Is Necessary To Get Fit
Since you started your fitness journey, you’ve often heard that nutrition is key to achieve your fitness goals. Whether you want to build muscle or lose your belly fat, the food you eat will be the main factor to help you get fit.
Indeed, nutrition is the most important component in obtaining your dream body. But consuming food before and after your workouts is probably the most important time to do so. The timing is crucial in order to get the best results. What should I eat before and after workout? And when should I eat it? Gymaholic gives you all the information you need in order to fuel your body properly for optimal performance!
What To Eat Before A Workout?
Your body needs energy to perform any type of workout. During a workout, the main source of energy used is the muscle glycogen provided by carbohydrates, which make muscle contraction possible. Some people make the mistakes to do intense trainings on an empty stomach, which makes it harder to fuel powerful movements and endure long periods of exercises, so this is what you must avoid. In order to prevent it, you will have to consume carbohydrates and protein before your workouts. Simple carbs or complex carbs? It will depend on the timing of your pre-workout meal.
When To Eat Before A Workout?
It’s recommended to eat a snack 30 minutes to 1 hour before a workout. Consuming carbohydrates and protein at this time will give your body nutrients to replace some of the fuel you will burn during your workout, so you are never running too low on available energy.
This snack will have to be:
Low in fat (it slows down carbohydrate digestion)
Moderate in carbs and protein
High in carbs
Simple carbs can be a good option to fuel your body before a workout, but in moderation. The main goal is to obtain a quick boost in energy (Blood and muscle sugars) before your workout. Therefore, if you’ve already eaten something and you aren’t hungry 1 hour before your workout, you don’t need to consume anything.
Food To Eat Before A Workout
Tuna Sandwich
If you don’t have a lot of time to eat before your workout (30-45 minutes), consume one or two tuna sandwiches, with white or whole wheat bread. It’s very simple, convenient and help you get the energy you need to kill your workout!
Oatmeal Banana With Whey Protein Shake
You have more time to eat before a workout (45 minutes to 1 hour), so you can eat something with a moderate amount of complex carbs.The oatmeal, the banana and the protein shake will allow you to fuel your body with carbs and protein!
What To Eat After A Workout?
After a workout, your body will be depleted in muscle glycogen. So you will need to refuel it with fast-digesting carbs (simple carbs) in order to start the growth process (also called anabolism). A lot of people forget to consume a small snack righ after the workout that contains simple carbs (a banana for example); it would which can help them get better results. The period after a strength training, also called the anabolic window, which is when your body will need moderate or high protein food in order to build and recover muscle tissues.
When To Eat After A Workout?
Like mentioned earlier, the anabolic window is what drives our need to consume food after a workout. This is when muscle growth happens, during the 30 minutes to 60 minutes after you workout, research has shown that consuming protein in liquid form can be beneficial for your body, especially liquid, mainly because it’s quickly digested.
Food To Eat After A Workout
Banana With Whey Protein
A classic. You don’t have time to prepare anything for your post-workout and you want to obtain the best results. A banana straight after your workout, followed by a protein shake is always a good choice.
Chicken Sandwich
You probably don’t have the money to buy a whey protein supplement or you simply prefer whole-food meal. A simple chicken sandwich with white bread or whole wheat bread will help you obtain the carbs and proteins necessary to build muscle.
Eat A Meal After Your Post Workout Snack
After having your post-workout snack, your body is still slowly recovering from the intense workout you had. Therefore, it’s very common to feel very hungry after it. A whole-food meal, containing carbohydrates and proteins 1 hour after your post-workout snack, will help you obtain the best results and make you feel better!
In Conclusion
If you want to get lean muscle mass, it’s highly recommended to get your pre and post-workout snacks. In short words, before and after you workout are the most important meals in order to get a fit body (though every meal counts). Let’s summarize what we just learned regarding pre and post-workout meals:
Eating high carbs and moderate proteins will help you get the energy necessary to kill your workout!
If your snack is close to your workout, you must choose foods you can digest easily.
After your workout, your body will need carbohydrates to refuel its reserves in glycogen.
Just after this carb snack, you must consume high-protein food. Your body needs it to repair and strengthen your muscles.
The period mentioned above is called “anabolic window”, which usually lasts 30 minutes after your workout. It’s the most important meal!
Remember to eat a whole-food meal 1 hour after your post-workout snack, your body will thank you.
If you want to make movement a regular part of your day, you have many exercise options. But you may be unsure about how to start working out if you’ve never really exercised regularly before.
Whether you’re looking to run, ride a bike, lift weights, or do yoga, just thinking about how to start working out can feel intimidating. After all, scrolling through all the fitness posts on social media—or even seeing runners easily power up the hills in your neighborhood—can make it seem like exercise comes so easily to those who are already in the thick of it.
Nope: Everyone starts somewhere. You can rest assured that the yoga teacher you follow on Instagram didn’t immediately pull off that handstand during her first class, or the CrossFitter didn’t bang out 10 pull-ups the first time they hung on the bar. And those runners you see going for hours? At one point, jogging nonstop for five minutes was probably a victory for them.
Besides, your exercise routine is about you—it’s about your individual goals, your preferences, and your interests. What works for the fitfluencer you follow on Instagram may be way off from what you’re looking to implement in your own life.
What matters instead is finding a fitness program that works for you. And the good news is, there is a lot out there to choose from. Here’s what you need to know about how to start working out—and how you can begin an enjoyable, challenging exercise program that’ll stick with you for the long haul.
1. Identify your “why.”
This is a huge part of staying motivated, consistent, and positive when you’re first starting to work out.
“Identify why you’re ready to incorporate a regular workout program into your life and reach your goals,” Lisa Tanker, certified personal trainer, tells SELF. This might take some digging, but it’s important you hone in on a reason that’s meaningful enough to you that it’ll push you forward. Maybe it’s being able to keep up with your kids, feeling strong in your own body, or just setting aside time to focus on your own well-being.
Fitness should be about your own goals and what feels right for you. “When you’re embarking on your fitness journey, it can be easy to get caught up in what everyone else is doing,” Jen Comas, C.P.T., cofounder of Girls Gone Strong, tells SELF. “Remember that we all move at our own pace, and to focus on what is best and most enjoyable for you and your unique body.”
Then, before you get started, you should also check with your doctor to get the green light to continue with whatever routine you are considering.
2. Invest in some gear.
Exactly what kind of gear you need will depend on what kind of exercise program you want to try, but there are few staples that tend to be universal.
Finding a pair of comfortable, supportive athletic shoes is one of your first moves, Shauna Harrison, Ph.D., a group fitness instructor, tells SELF. The best way is to try on a bunch and see what feels most comfortable. If you don’t feel comfortable going to a retail store now, many online retailers offer free returns, so you can send back what doesn’t work. Another option is to connect with your local running- or athletic-shoe store—their associates can often talk you through appropriate options by phone.
You’ll also want to find a snug, supportive sports bra and a couple of sweat-wicking tops and pants or shorts. “A few cute workout outfits that you feel comfortable in are a great investment because there is nothing like ‘feeling the part’ to get you motivated to get moving,” says Tanker.
You don’t have to go overboard, though: A workout tank is a workout tank. You don’t need to invest in a running tank, a yoga tank, or a lifting tank, for instance. Check your closet to see what you already have—especially pieces that you may have forgotten about!—and if you do need to buy some new pieces, shopping off-season (say, buying zip-ups for cold outdoor running in the summer) can help you save some cash.
3. Start by scheduling just two workouts a week—but make movement a daily thing.
“As you get started working out, think about long-term consistency. A great question to ask yourself is, How many days a week can you realistically fit into your life?” says Tanker. She recommends working your way up to three to four days a week, but that doesn’t mean you have to start there.
Begin by scheduling just two workouts a week, Tanker suggests. These can be as short as a 30-minute resistance training workout, Comas says. Setting a realistic goal is key to sticking with it, and since you’ll probably be sore after your first handful of workouts, this means you’ll have a few days to recover in between.
While you won’t be penciling in actual workouts every day, you still should try to do some kind of movement every day to help you build a habit, Sivan Fagan, C.P.T., founder of Strong with Sivan in Baltimore, tells SELF.
“Doing something small each day—even if it’s 15 minutes of walking—really builds the momentum and reinforces the habit,” she says.
4. Find a time that works for you.
There’s always been a lot of talk in the fitness world about when’s the best time to work out. The answer, however, is actually pretty simple.
“There is no set time that’s the best for working out,” says Fagan. “The best time is always the one that fits your lifestyle, your preferences, and your energy level.”
The way to find this out is to experiment with different times, seeing when you feel your best and when you’re most likely to do it, she says. You might find that becoming a morning workout person works for you, since you can get your workout out of the way before something comes along to sideline it. On the flip side, the thought of waking up extra early might completely turn you off, and you might benefit more from carving out some time after work to disengage from the workday. In that case, evening workouts might work best for you.
5. “Date” different types of workouts until you find the ones you truly like.
There really are endless types of workouts out there, and the truth is that the best workout for you is the one you’ll actually do and enjoy. The number one way to find the best fit for you is through trial and error, even though it may feel daunting at first.
“Try a bunch of different types of classes until you find what resonates with you. Something will!” says Harrison. (And yes, this can still apply in a home-workout world, since there are tons of virtual classes at your disposal, whether through fitness apps or streaming from your local gyms.) Start with one you’re initially drawn to, whether it’s barre, boxing, Pilates, dance cardio, yoga, a strength class, you name it, and keep trying new ones from there until you find what you enjoy.
Even if you find one that you love right away, there are still benefits to broadening your horizons and trying out other workout types, too, says Fagan. So, for example, if you discovered you love strength training classes, you might want to give yoga a try, since that kind of exercise can add relaxation, mindfulness, and mobility to your routine.
6. Nail down the basics to get a great foundation.
Once you find a type of workout that works for you, you don’t want to go all-in right away. Take the time first to learn the basics, which will allow you to safely progress with your exercise of choice, says Fagan.
Many fitness apps or virtual classes offer beginner lessons, where they’ll take you through foundational work. These tend to be less intense and slower-paced, and the instructors usually give more detailed instruction so you’re less likely to get lost.
“Your fitness class should feel challenging, but not so difficult that you feel defeated,” says Tanker.
If a beginner class isn’t an option, you can let the instructor know ahead of time that you’re new (and voice any concerns)—they may be able to give you some modifications for exercises during the class. Don’t be afraid to modify exercises on your own, too, and take breaks when you need them. “We tend to want to try to keep up with everyone else instead of meeting ourselves where we are,” says Harrison. Never feel ashamed for listening to your body and taking breathers when you need to.
7. Avoid the “too much” trap.
One major mistake Fagan often sees with beginner clients is trying to do too much, too soon. That can mean scheduling hour-long workouts, loading up moves with weight right off the bat, or trying HIIT classes before your body is acclimated to the exercises themselves. People tend to do this when they are just getting started because they’re super-eager to reach their goals, and they want to get right into the swing of things.
But this strategy is actually counterproductive to your goals, says Fagan. Whatever your version of too much, too soon may be, the outcome is often the same: It can burn you out, and you might find yourself dreading your workouts, or even skipping them. So take it gradually. Learn how to master the movements, and see how you feel when you make working out part of your regular life—it’s going to be more sustainable than making it your whole life.
8. Think about working with a personal trainer.
Another option, if you feel you do need more one-on-one guidance to feel comfortable with certain moves and you can afford it, is to hire a virtual personal trainer, says Fagan. They will help guide you through the basics and provide individualized help.
You may want to consider booking one or two sessions with a trainer to show you some exercises to get started, says Comas. They’ll be able to teach you ones that are right for your current skills and abilities, make sure your form is correct, and help ease you into your exercise.
Many gyms work with personal trainers, and should be able to connect you with one who is offering virtual appointments now, even if the gym is not open or taking clients in person.
9. Consider buying a few pieces of basic equipment.
Chances are pretty high that if you’re looking to start working out now, you’re probably going to be doing it at home—many gyms are still not open, and even if they are, you may not feel comfortable going back right away.
That means you’ll likely need to invest in some equipment, especially if you’re looking to strength train. While you can—and should—start with bodyweight moves, once you get your form down, you’ll be looking to add resistance, says Fagan.
Weights can be difficult to find available now (though it seems to be slightly easier than it was a couple months ago), but if you are able to find some, Fagan recommends three sets of dumbbells—a light, moderate, and heavy pair. A mini-band, looped resistance band, and sliders are also helpful (and, as an added bonus, tend to be more readily available than weights.)
Comas also recommends a jump rope, which requires very little room for storage but provides a ton of cardio possibilities. You probably want an exercise mat too, which can make exercises, especially ones where you’re lying on the ground, feel more comfortable, says Tanker.
10. Have a game plan to make things smoother.
Even if you’re super-dedicated to your new fitness goals, some days, motivation alone just doesn’t cut it (and that’s totally okay). That’s where an “insurance policy” comes in. If you need a little help staying on track, Comas suggests asking a friend who also works out to be a check-in partner. You can fill them in on your workout plans and let them know when you follow through, and when you need an extra nudge, they can be a great source of encouragement. Of course, you can provide all of that for them too.
Another strategy is to get your workout essentials together the night before, especially if you’ve decided to try morning workouts. If you’re groaning at your 6 A.M. alarm, it’s much easier to get up if you know you have your things put together, so all you have to do is slip into your clothes and walk out the door. Same applies to prepping a breakfast the night before, like overnight oats, so you’ll know you have easy fuel waiting for you when you’re done.
Just make sure that you’re listening to your body. If you’ve been going too hard, you may need a break, and that’s perfectly fine. Starting a workout routine shouldn’t add to your stress—it should be a helpful self-care measure that makes you feel better instead.
The typical Western diet — high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorders.
Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut.
Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease .
What’s more, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.
One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people .
Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria .
Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease.
Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (8Trusted Source).
Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.
SUMMARY
Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.
It’s common knowledge that fiber is beneficial for good digestion.
Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along .
Soluble fiber is found in oat bran, legumes, nuts and seeds, while vegetables, whole grains and wheat bran are good sources of insoluble fiber.
A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS .
Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions.
Prebiotics are found in many fruits, vegetables and grains.
SUMMARY
A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics
Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption.
Additionally, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis.
Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines.
SUMMARY
Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.
Low fluid intake is a common cause of constipation .
Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously.
In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.
Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches .
SUMMARY
Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have a high water content.
5. Manage Your Stress
Stress can wreak havoc on your digestive system.
It has been associated with stomach ulcers, diarrhea, constipation and IBS .
Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.
Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion.
Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS.
Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms .
Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.
SUMMARY
Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.
It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.
Mindful eating is the practice of paying attention to all aspects of your food and the process of eating .
Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS.
To eat mindfully:
Eat slowly.
Focus on your food by turning off your TV and putting away your phone.
Notice how your food looks on your plate and how it smells.
Select each bite of food consciously.
Pay attention to the texture, temperature and taste of your food.
SUMMARY
Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.
Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.
Poor chewing has been linked to decreased nutrient absorption
When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.
Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.
In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.
Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.
What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion.
SUMMARY
Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.
8. Get Moving
Regular exercise is one of the best ways to improve your digestion.
Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.
One study in healthy people showed that moderate exercise, such as cycling and jogging, increased gut transit time by nearly 30% .
In another study in people with chronic constipation, a daily exercise regimen including 30 minutes of walking significantly improved symptoms .
Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body .
SUMMARY
Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.
9. Slow Down and Listen to Your Body
When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.
It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.
While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain.
Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.
Additionally, emotional eating negatively impacts your digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating.
Taking the time to relax before a meal may improve your digestive symptoms.
SUMMARY
Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.
10. Ditch Bad Habits
You know that bad habits such as smoking, drinking too much alcohol and eating late at night aren’t great for your overall health.
And, in fact, they may also be responsible for some common digestive issues.
Smoking
Smoking nearly doubles the risk of developing acid reflux .
Furthermore, studies have shown that quitting smoking improves these symptoms .
This bad habit has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers .
If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.
Alcohol
Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.
Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract .
Alcohol has also been associated with inflammatory bowel diseases, leaky gut and harmful changes in gut bacteria .
Reducing your consumption of alcohol may help your digestion.
Late-Night Eating
Eating late at night and then lying down to sleep can lead to heartburn and indigestion.
Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.
Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms.
If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.
SUMMARY
Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.
11. Incorporate Gut-Supporting Nutrients
Certain nutrients may help support your digestive tract.
Probiotics
Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.
These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.
Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS .
What’s more, they may improve symptoms of constipation and diarrhea .
Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.
They’re also available in capsule form. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.
Glutamine
Glutamine is an amino acid that supports gut health. It has been shown to reduce intestinal permeability (leaky gut) in people who are critically ill .
You can increase your glutamine levels by eating foods such as turkey, soybeans, eggs and almonds.
Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.
Zinc
Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders .
Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, leaky gut and other digestive issues.
The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.
Foods high in zinc include shellfish, beef and sunflower seeds .
SUMMARY
Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.
The Bottom Line
Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms.
Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.
Practices such as mindful eating, stress reduction and exercise can also be beneficial.
Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well.
Should you work out on an empty stomach? That depends.
It’s often recommended that you work out first thing in the morning before eating breakfast, in what’s known as a fasted state. This is believed to help with weight loss. However, working out after eating may give you more energy and improve your performance.
Read on to learn the benefits and risks of working out on an empty stomach, plus suggestions for what to eat before and after exercise.
Does working out on an empty stomach help you lose more weight?
Exercising on an empty stomach is what’s known as fasted cardio. The theory is that your body feeds on stored fat and carbohydrates for energy instead of food you’ve recently eaten, leading to higher levels of fat loss.
Research from 2016 points to the benefits of working out in a fasted state in terms of weight management. The study among 12 men found that those who didn’t eat breakfast before exercising burned more fat and reduced their caloric intake over 24 hours.
Some research dispels this theory. A 2014 study on 20 women found no significant differences in body composition changes between groups who ate or fasted before working out. As part of the study, researchers measured body weight, percent body fat, and waist circumference over four weeks. At the end of the study, both groups were shown to have lost body weight and fat mass.
More in-depth research over a longer period of time is needed to expand upon these findings.
Working out on an empty stomach could also lead your body to use protein as fuel. This leaves your body with less protein, which is needed to build and repair muscles after exercise. Plus, using fat as energy doesn’t necessarily mean that you’re going to lower your overall body fat percentage or burn more calories.
Is it safe to work out on an empty stomach?
While there’s some research to support working out on an empty stomach, it doesn’t necessarily mean that it’s ideal. When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky.
Another possibility is that your body will adjust to continually using fat reserves for energy, and start to store more fat than usual.
Foods to improve performance
Follow a balanced diet to enhance your athletic performance.
Eat whole, nutritious, natural foods.
Include healthy carbs such as fresh fruits and vegetables, whole grains, and legumes.
Choose healthy fats, such as olive and coconut oil, ghee, and avocados.
Get protein from lean meats, eggs, and low-fat dairy products.
Nuts, seeds, and sprouts are healthy additions to your diet as are foods rich in iron such as fish, cooked beans, and green vegetables.
If you decide to eat before working out, choose an easily digestible meal containing carbohydrates, proteins, and fats. Eat about 2 to 3 hours before your workout. If you’re pressed for time, snack on an energy bar, peanut butter sandwich, or fresh or dried fruit.
Stay hydrated before, during, and after exercise by drinking water, sports drinks, or juice. Smoothies and meal replacement drinks can help you increase your fluid intake, too.
Certain foods can improve and speed up your recovery after training. Eat foods containing carbs, protein, and fiber within 30 minutes to 2 hours of finishing your workout. Healthy proteins can boost your immune system and speed up wound healing. Foods that contain vitamins C and D, zinc, and calcium are also beneficial.
Here are a few healthy post-workout options:
low-fat chocolate milk
fruit smoothie
energy bar
sandwich
pizza
whole-grain bread
soy milk
nuts and seeds
prunes or prune juice
yogurt with berries
When should you eat?
The type of activity you’re doing can help determine whether you should eat before your workout. For light or low-impact exercises, such as walking, golfing, or gentle yoga, you may not need to fuel up beforehand.
However, you should always eat before exercise that requires a lot of strength, energy, and endurance. This includes tennis, running, and swimming. It’s especially important if you plan to work out for longer than an hour.
There are certain times you may want to eat during strenuous exercise lasting more than an hour, such as during a marathon. This is necessary to maintain blood glucose levels needed to continue moving. It also helps you avoid using up stored energy in your muscles, which can help you build muscle mass.
Check in with your doctor if you have any health condition that’s affected by what you eat and how you exercise.
If you have diabetes, carefully monitor your blood sugar levels before, during, and after exercising. If you have a thyroid condition, low blood pressure, or hypertension, be sure you’re eating around your exercise program whenever it’s appropriate for managing your condition.
The bottom line
If you do work out on an empty stomach at times, don’t sweat it, but it may not be best for strenuous or long-lasting activities. You are your own best guide, so listen to your body and do what feels best for you. Stay properly hydrated, maintain a balanced diet, and live a lifestyle in line with your best health interests. And remember to talk to your doctor before starting any new exercise program.
Vitamin D is called the sunshine vitamin for good reason. Not only does your body make vitamin D when your skin is exposed to the sun, we also know vitamin D can ward off many health problems.
Vitamin D is a naturally occurring compound that regulates the body’s use of calcium and phosphorus. It’s crucial for the formation of bone and teeth.
Because vitamin D is so important in bone growth, some researchers have wondered if supplements can help joint pain.
Does research support vitamin D as a treatment for joint pain?
A small study of five people with vitamin D deficiency noted that pain symptoms went away when the participants took vitamin D supplements. Another study predicted that adults with a vitamin D deficiency who are older than 50 are more likely to develop pain in their hip and knee joints. The study also noted that the pain is more likely to get worse if the deficiency isn’t treated.
Another study looked at vitamin D levels in people who have rheumatoid arthritis (RA), an autoimmune condition that causes the body to attack its own joints. The study found that most of the participants had low vitamin D levels. The researchers concluded that the low vitamin D levels were a complication of RA. Other studies have concluded that people with RA have low vitamin D levels from their corticosteroid medications.
However, a study of postmenopausal women (a group that frequently experiences joint pain) found that taking daily vitamin D3 and calcium supplements did not improve joint pain.
Why do we need vitamin D?
Perhaps the best-known benefit of vitamin D is that it strengthens bones and teeth. Before vitamin D was routinely added to food, such as milk, children were at risk for a condition known as rickets.
In adults, vitamin D wards off osteomalacia (soft bones) and osteoporosis (loss of bone mass). People with vitamin D deficiency are more likely to experience infection and insulin resistance. Some studies have linked vitamin D deficiency to coronary artery disease. However, not enough research exists to confirm the link.
How can I prevent vitamin D deficiency?
For most people, the recommended daily allowance of vitamin D is 600 international units (IU). Babies up to 1 year of age need only 400 IU, and adults older than 70 should have 800 IU. To get your recommended daily allowance, make sure you eat the right foods and get decent sunlight.
Eat the right foods
Food is the best way to get vitamin D. Fish, dairy, and fortified cereal are good sources.
Sources of vitamin D
Food
IU per serving
Swordfish, cooked, 3 ounces
566
Salmon (sockeye), cooked, 3 ounces
447
Tuna fish, canned in water, drained, 3 ounces
154
Orange juice fortified with vitamin D, 1 cup
137
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup
115-124
Yogurt, fortified
80
Liver, beef, cooked, 3 ounces
42
Egg, 1 large
41
Get some sunlight
Sun exposure is the second significant source of vitamin D. Ultraviolet light starts a chemical reaction in the skin that produces a usable form of vitamin D. How much vitamin D your body produces changes with the environment and how well your skin absorbs vitamin D. Those with darker skin need more sun exposure.
The right dose of sunshine for getting vitamin D is hard to estimate. However, depending on skin color and how well you absorb vitamin D, aim for about 5 to 30 minutes of exposure between 10 a.m. to 3 p.m. at least twice per week. The exposure should be to your face, arms, legs, or back, without sunscreen. Sunscreens with a sun protection factor (SPF) of 8 or higher block vitamin D-producing UV rays. For some people, a supplement may be needed regardless of amount of time in the sun. Talk to your health care practitioner about your vitamin D levels.
If you work an office job or live in an area that doesn’t have a lot of sun, consider replacing the lightbulbs in your home with vitamin D bulbs.
What happens if you get too much vitamin D?
It’s very rare to get too much vitamin D. But overdose can potentially be very serious. Vitamin D toxicity is most likely to be caused by taking too many supplements.
Vitamin D toxicity has developed when people take 50,000 IU per day of vitamin D for several months. This is more than 80 times the typical adult recommended dietary allowance of 600 IU. People who have certain health problems may need less vitamin D than the average person and be more susceptible to excess levels.
Your body regulates the amount of vitamin D it gets from sunlight and food. It’s difficult to get too much vitamin D from the sun. Too much time in the sun interferes with your body creating vitamin D. The biggest risk of sun exposure is skin cancer. You should wear sunscreen with an SPF of at least 15 before going outside into the sun. Sunscreen should be reapplied every two hours.
Vitamin D toxicity can lead to a buildup of calcium in your blood. This is a condition known as hypercalcemia. The symptoms include:
poor appetite
nausea
vomiting
weakness
frequent urination
kidney problems
The primary treatment is to lower or discontinue use of vitamin D supplements. In extreme cases, intravenous fluids or medications may be necessary.
