Erin Jackson has a lot going on. The 40-year-old commercial airline pilot flies 737s for American Airlines out of Chicago's O'Hare International Airport, and lives in a suburb of the city with her five kids (ages 12 to 19) and husband, also an airline pilot, who has two grown kids of his own.

But "I have a great support system", she said.

She and her husband try to fly opposite schedules so that someone can always be home; her ex-husband lives close by and is very involved with the kids; and her father helps out, too.

When she's not flying four-day routes across the US, Jackson also volunteers on the board of the International Society of Women Airline Pilots, which supports and recruits female pilots; women make up only 6 percent of the worldwide pilot population, according to Women in Aviation International.

READ MORE:* Why airlines need more female pilots at the controls* Travel dilemmas: Confused by code sharing? Don't be* The rants of a sassy stewardess

Jackson has flown for 21 years and worked as a flight instructor and regional pilot before joining American two years ago.

"People are entrusting their lives to us," she said. "As they walk onto my airplane, they're trusting that I got enough sleep, that I'm healthy and eating right, and I have the mental acuity and I've done the preparation to safely get them from point A to point B so they can relax and watch a movie."

Here's how she does that.

Q: What do wellness and self-care mean to you?

A: For me, it's a preferred lifestyle. It's not just a diet, an exercise set that I'm into right now. It's all-encompassing, everything from what I'm putting into my body to what I'm spending my time doing when I'm on the road.

Q: Take me through your routine on days when you're flying, and not.

A: My routine before I fly starts the day before, because I do meal prep. When you're gone for three or four days in a row, it's hard to eat healthy if you don't plan it out. The bag that I bring with me is half-tote and half-cooler. In the tote part is where I keep all the things that I need for flying, like my flight manuals, my work iPad, a safety vest.... In the cooler part is where I'll put my meals.

Pixabay

Healthy snacks such as almonds are an essential on long trips.

I generally try to avoid eating meat; I'm not a strict vegetarian, but it's actually a little bit easier to travel knowing that I don't have to keep anything really cold. I have a really amazing bean and corn salad that I make with a cilantro dressing. I make a tofu pad thai peanut meal that I eat with rice. I also keep a bag of raw almonds in my tote. It's a fantastic snack and a great way to get some energy.

Usually I'm up by about 6:15am.If I have to work a late flight that night, I'll get the kids on the bus and come back and take a nap.

The hard thing about being a pilot is there's not always structure, so day-to-day, it's going to be different. There's variety, and you've got to have flexibility while still finding time to make sure that you know you're staying healthy. I made a commitment to myself that every day I'm home, I'll find time to work out.

I usually try to make a 9:30am class at the gym, and then I run my errands. After my errands, I come home, and I'm here for when the kids get off the bus. There's something just about every night, between baseball and basketball. All of my kids are musicians, too. We try to eat dinner together, and usually we make it work.

Q: What do you do to relax when you're on the road?

A: I do yoga in my room. I usually just lay the hotel towel on the floor and find a routine on YouTube. It's tempting to just get out of my uniform and veg the whole rest of the night, but just getting in a little bit of movement helps me feel better and brings things down for the day.

The interesting thing about being a pilot is that you're using your brain a lot to fly an airplane. I've found that if I don't find a way to physically exert some energy, I'm tired from my day, but I'm not physically tired. Sometimes I'll FaceTime my family depending on what time of day it is, or my husband if he's in another city.

And I get caught up on emails - I do this when I'm lying on the floor and I'm doing leg lifts. When you are a parent and in aviation, sometimes it's like trying to conduct an orchestra from a thousand miles away. I'm on the floor trying to get some physical exertion, and I'm emailing a teacher back or one of my board members back.

123RF

Texting friends and family can help when you're feeling lonely on the road.

The nice thing about my husband being a pilot is sometimes I call him to unwind about my day, and he understands what I'm saying. It goes back to having a support system. I chat with my best friends almost every day over text messages, or we send each other funny memes.

Q: Do you get lonely when you're travelling? What do you do to combat that?

A: It can be lonely to be travelling on the road for so many days in a row by yourself, away from your family. We [airline employees] all have that same understanding. We have this phrase, "the four-day family". We'll say, hey, let's meet downstairs at the hotel restaurant for dinner at 6. It's a nice little camaraderie type of thing.

Q: What does your sleep schedule look like when you're on the road?

A: I have different work schedules based on what time of day I'm operating the aircraft. I always try to get a workout in. Having physical activity is imperative to getting a good night's sleep.

When I go to sleep, I always try to keep the temperature about the same as it is at home. I keep a water bottle next to me. Typically, I move the hotel air conditioning system's fan to the "on" position, so there's a little bit of white noise in the room. If I get a hotel whose air system doesn't do that, I have a white-noise app.

Q: How do you recover from jet lag and prevent getting sick?

A: Even though I don't travel across a lot of time zones, I try to make sure that I'm avoiding coffee late at night and staying hydrated so that I can go to sleep when I need to, to get my full eight hours before I fly the next day.

Not getting sick is a concerted effort. I take a multivitamin every day. I avoid drinking a lot of pop. I'm a firm believer of, if you put good things in your body and you take care of yourself, then you'll generally be a healthy person.

123RF

Having physical activity is imperative to getting a good night's sleep.

Q: How do you keep your mind sharp?

A: I think it all goes back to what I'm putting in my body for overall health. Vitamin B really helps with mental acuity, so that's in the vitamin I take. I really try to stay healthy and balanced and get plenty of rest.

I like to read when I'm on my off time, and I play Words with Friends with a couple of friends on my phone. I actually just got a book called Nerves of Steel,by Tammie Jo Shults [the captain who landed the severely damaged Southwest Airlines Flight 1380 last year]. I review my manuals every so often, too.

Exercising your mind and doing those things helps keep your mind sharp. It's about using it just like any other muscle.

Q: What muscles are you working when you pilot a plane, and do you target those when you work out?

A: It's probably mostly my arm muscles, and some core and my legs. Takeoff and landing are the most physical parts of flying the plane. Obviously you need arm muscles to rotate and pull back on the controls when you're taking off.

When you're coming in to land, you're using your arm muscles, too. I have one hand on the thrust levers and the other hand on the yoke, and my feet are controlling the rudder to stay aligned with the runway if there's a crosswind. I still do an overall-body workout. The class I go to at home uses weights, so I'm getting toning. I think keeping tone is important.

BRIAN VAN DER BURG/LA TIMES/TNS

Takeoff and landing are the most physical parts of flying the plane, says the American Airlines pilot.

Q: What does a really good day look like to you?

A: The reason I got into the field I'm in is because I love to fly airplanes - the exhilaration of being in the air and being in control of this magnificent, beautiful machinery and dealing with the airspace and the weather. A great day for me is being able to pass on my love of aviation to somebody in some way.

This interview has been edited and condensed.

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They have our lives in their hands - so how does an airline pilot take care of herself? - Stuff.co.nz

Re: Red meat, science and buffets (Oct. 5 column by Sylvain Charlebois).

Charlebois makes much of the Annals of Internal Medicine study which claims to have evidence that red and processed meats arent as unhealthy as most doctors are now saying.

There are, however, cogent criticisms of that study:

From a Sep. 30 Washington Post article, by Laura Reiley: Another critic of the study, Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, said the Annals of Internal Medicine study also ignored solid science in the arena.

. Willett says the panels conclusions and recommendations do not reflect the studys findings. Their meta-analyses of large cohorts showed that dietary patterns with a moderate reduction in red and processed meat consumption were associated with lower total mortality by 13 per cent. If a drug brought down the number of deaths to that degree, he says, it would be heralded as a success.

.... Bonnie Liebman, director of nutrition at the Center for Science in the Public Interest, says one of the studys chief flaws is its reliance on the Womens Health Initiative study, a huge analysis of 48,000 women that had half the participants eating their regular diet and half eating a low-fat diet, which in many cases led to a half-an-ounce difference in meat consumption per day in the two groups, about a fifth of a hamburger. No surprise, there wasnt much difference in outcomes. Because of its size, the womens study may have skewed the overall results of the Annals of Internal Medicine report.

In other words, the study to which Mr. Charlebois refers did in fact show a 13 per cent reduction in mortality from a moderate reduction (note:not elimination) of red and processed meat in the regular diet. But the study doesnt support the conclusion that even those eating, say, 15 servings a week of red meat (the U.S. average), or more, can safely carry on.

Neil Bell, Baddeck

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LETTER: Hold that burger | Regional-Perspectives | Opinion - Truro Daily News

Deep learning has become a buzz word in many endeavors, and broadcasting organizations are also among those that have to start to explore all the potential it has to offer, from news reporting to feature films and programs, both in the cinemas and on TV.

As TechRadar reported, the number of opportunities deep learning presents in the field of video production, editing and cataloging are already quite high. But as is noted, this technology is not just limited to what is considered repetitive tasks in broadcasting, since it can also enhance the creative process, improve video delivery and help preserve the massive video archives that many studios keep.

As far as video generation and editing are concerned, it is mentioned that Warner Bros. recently had to spend $25M on reshoots for Justice League and part of that money went to digitally removing a mustache that star Henry Cavillhad grown and could not shave due to an overlapping commitment.The use of deep learning in such time-consuming and financially taxing processes in post-production will certainly be put to good use.

Even widely available solutions like Flo make it possible to use deep learning in creating automatically a video just by describing your idea. The software then searches for possible relevant videos that are stored in a certain library and edits them together automatically.

Flo is also able to sort and classify videos, making it easier to find a particular part of the footage. Such technologies also make it possible to easily remove undesirable footage or make a personal recommendation list based on a video somebody has expressed an interest in.

Google has come up with a neural network that can automatically separate the foreground and background of a video. What used to require agreen screencan now be done with no special equipment.

The deep fake has already made a name for itself, both good and bad, but its potential use in special effects has already reached quite a high level.

The area where deep learning will certainly make a difference in the restoration of classic films, as the UCLA Film & Television Archive, nearly half of all films produced prior to 1950 have disappeared and 90% of the classic film prints are currently in a very poor condition.

Colorizing black and white footage is still a controversial subject among the filmmakers, but those who decide to go that route can now use Nvidia tools, which will significantly shorten such a lengthy process as it now requires that the artist colors only one frame of a scene and deep learning will do the rest from there. On the other hand, Google has come up with a technology that is able to recreate part of a video-recorded scene based on start and end frames.

Face/Object recognition is already actively used, from classifying a video collection or archive, searching for clips with a given actor or newsperson, or counting the exact time of an actor in a video or film. TechRadar mentions that Sky News recently used facial recognition to identify famous faces at the royal wedding.

This technology is now becoming widely used in sports broadcasting to, say, track the movements of the ball, or to identify other key elements to the game, such as the goal. In soccer (football)this technology, given the name VAR is actually used in many official tournaments and national leagues as a referees tool during the game.

Streaming is yet another aspect of broadcasting that can benefit from deep learning. Neural networks can recreate high definition frames from low definition input, making it possible for the viewer to benefit from better viewing, even if the original input signal is not fully up to the standard.

Read more here:
Researchers Train An AI To Predict The Smell Of Chemicals - Unite.ai

Sorry, Regina George, but butter isnt a carb. Its actually a fat, which means its keto diet friendly.

Diet friendly?! you might be thinking. What kind of diet includes BUTTER?

That would be keto, a diet with a high fat, moderate protein, low carbohydrate formula.

See, upping your consumption of protein and fat while drastically reducing your carb intake puts your body into a metabolic state called ketosis.

The science behind ketosis is *slightly* more complicated than figuring out the percent of calories from fat, but basically it means your body doesnt have enough glucose (or blood sugar) for energy.

Instead, your body burns stored fat for fuel, which stimulates weight loss. (It also turns fat into ketones, which supply energy to your brain more on that later.)

Your social feeds may be flooded with #keto posts, but the diet isnt just another Instagram fad (or #ad).

In fact, 20-plus studies have shown it can help you lose weight and even improve your health. Research has even found that the ketogenic diet can be more effective for weight loss than low fat diets.

Keto isnt a new concept its actually similar to low carb diets of yore, like Atkins.

If that reference gives you pause, fear not: For the most part, theres no calorie counting or food tracking involved. And since the diet is protein heavy, participants usually shed pounds without the hangry vibes.

Eating keto can have positive health effects beyond weight loss, including lowering your triglyceride level and increasing your HDL cholesterol (thats the good kind!).

The diet was originally used to help treat neurological disorders like epilepsy. Today, researchers are still exploring how it could help with the following health conditions:

Not to complicate things, but there are a few different forms of the keto diet

Types of keto diets:

The cyclical and targeted keto diets are more advanced and are primarily used by bodybuilders and athletes. The standard keto diet is the most researched method (and the most recommended).

Some diets are highly scientific. All are highly personal.

Just because a method is trending on Instagram or showing up on the New York Times best-seller list doesnt necessarily mean its right for everyone. Finding a diet that fits your lifestyle and helps you feel your best can require some exploration.

Research is a good first step in determining whether a diet might fit your needs. But in some cases, firsthand accounts can be more telling. Read on for six very different experiences with the keto diet.

Liz, 34, homemaker

Why did you start keto?

I was overweight and wanted to lose weight, like most people. I was also having issues with high blood pressure and didnt want to be on medication forever.

A friend told me about the keto diet, and it looked like the few things I wanted to change in my life, it could do. So I figured that before going to a doctor and going on medication, I should give the diet a chance.

How long did you follow the diet?

Three and a half years eating keto is still my primary way of eating.

What works for you?

These days I can get by with eating extra carbs and still stay in ketosis. I eat closer to 30 net carbs, but starting out at 15 carbs worked well for me.

What hasnt worked?

Overeating on fat and calories, which I found was fairly easy for me to do.

Did you experience any side effects?

I had major keto flu issues starting out. Ive since learned how to avoid it, but when I began 3 years ago, resources and info were lacking.

What do you wish youd known in the beginning?

Theres a lot of keto junk out there, so buyer beware. Also, how to avoid keto flu. But I did what I felt was a good amount of research starting out, so I felt like I had a good idea of what to expect.

Favorite keto recipe

Egg roll in a bowl and wings. I also make a killer keto friendly pho with zoodles.

The bottom line

Keto was a life changing diet for me. It was something I really needed for my overall health not just physical but mental as well. I heard someone say, the best diet is the one you can stick to. Im a pretty firm believer in that.

Christal, 29 (25 when on keto), editor

Why did you start keto?

I thought I was fat and needed to be fit to be attractive. I discovered keto on r/reddit and was convinced it was the healthiest way to lose weight.

I also convinced myself that because my dad had diabetes, it would be a preventive lifestyle (despite my not being large or heavy in any way).

How long did you follow the diet?

Three months at first, and then 5 additional months.

What worked for you?

Making a spreadsheet and creating my own recipes so I was in charge of the portion size. I made a what to eat each day and when spreadsheet and set a timer to remind myself to eat snacks.

It was also a very cheap and efficient way to cook. After the initial hump, my sugar cravings dropped. Thanks to keto, Im more aware of whats in my food. Was it worth it? Meh.

What didnt work for you?

I got really fit and skinny. I looked great, but it didnt change anything other than my body, which I realized wasnt a source of happiness for me.

I hated not being able to eat freely, and I had to explain to everyone over and over about this new diet I was trying while they looked at me like I was unhinged.

It would make sense if keto was a prescribed diet or if I had allergies, but I was being an unnecessary burden for no other reason than my own physical insecurities.

Did you experience any side effects?

I lost a cup size in my bra.

What do you wish youd known in the beginning?

I wish I had more knowledge about diet culture and intuitive eating. I understand keto for people who have conditions, but for me Im someone who is perfectly average and normal, who can eat freely and just go to the gym twice a week and be fine.

I just did my yearly wellness check and Im very healthy. I havent been on keto and Ive been eating whatever I want (intuitively)!

Favorite keto recipe

I loved buying chicken thighs with skin and then taking the skin off to bake into chips with cheese on top. Id also make Parmesan chips.

The bottom line

I can eat all of that without being on keto!

Nathan, 29, physical therapist assistant

Why did you start keto?

In hopes it would improve my health. I have type 1 diabetes.

How long did you follow the diet?

Six months.

What worked for you?

I found that I needed smaller insulin doses for my meals at least initially.

What didnt work for you?

My A1C (blood glucose average) score rose, and my bad cholesterol went up.

Did you experience any side effects?

Keto breath, and my LDL levels rose.

What do you wish youd known in the beginning?

That the body can turn excess proteins into sugars if you have too much of them.

Favorite keto recipe

Lupini beans.

The bottom line

I filled my diet with too much protein, and my body was slow to convert the excess protein into sugars. This, in turn, raised my blood glucose levels higher than normal in an insidious way I couldnt easily detect the change or correct it.

I also didnt focus enough on good fats and treated [the diet] as a bit of an excuse to eat fatty meats that were high in bad cholesterol. Avoiding carbs was easy for me, but its more complicated than that for a type 1 diabetic.

Carrie, 30, computer programmer

Why did you start keto?

Partially for weight loss but mainly to help decrease chronic inflammation.

How long did you follow the diet?

One year (and counting).

What worked for you?

I was able to get off a medication that I used for chronic inflammation, and I reached my goal weight.

What didnt work for you?

Its difficult to find a satisfying variety of meals because Im a vegetarian and have food allergies, but overall its worth it.

Did you experience any side effects?

Slight hair loss, but not significant enough for others to notice. I added a collagen booster to my protein shakes, and it helped.

What do you wish youd known in the beginning?

It wouldve been nice to have a carb-manager app for counting macros when I first started. And I wish Id had a better understanding about carbs being a daily limit, protein being a daily goal, and fat being something you consume until you feel full.

Favorite keto recipe

Fathead Dough recipes.

The bottom line

This way of life is not for everyone. Its a very limiting diet, especially for a vegetarian, and it takes away the opportunity to eat at the majority of restaurants (although this is improving).

It works for me I feel better than I have in years and have found some great meals that work for me. I still enjoy a cheat meal every once in a while, though.

Mandy, 32, editor

Why did you start keto?

I wanted to drop a little weight quickly to improve my speed for a marathon.

How long did you follow the diet?

Im currently still on keto. So far Ive made it 4 weeks out of my goal of 10 weeks.

What worked for you?

Go here to read the rest:
Why I Tried the Keto Diet: 6 Very Different Experiences - Greatist

Before Elon Musk sends people to Mars, he might want to consult Dr. Stephen Phinney about what the space explorers should eat.

Phinney, a nutritional biochemist and chief medical officer of diabetes-reversal company Virta Health, has been studying nutrition, and particularly ketosis, for decades.

He's learned that it may be easier for some people to excel in extreme endurance pursuits if they carry lots of fuel in their bodies, as the keto diet allows, rather than on their backs, bikes or in their spaceships.

"It's going to cost a heck of a lot less to send people [to Mars] on a ketogenic diet," Phinney said at the Academy of Nutrition and Dietetics' annual Food and Nutrition Conference on Sunday in Philadelphia.

The keto diet is a low-carb, high-fat eating pattern that forces the body to burn fat, rather than carbs, for fuel.

While the plan is controversial in the nutrition community, it's especially counterintuitive for endurance athletes, who have long been known to need quick energy in the form of carbohydrates.

Phinney cited several examples of elite endurance athletes who broke records after going keto, suggesting that part of the diet's power for them was the ability to stop carrying carbs in the form of bagels, bananas, and goos.

Space travelers could potentially benefit from this as well, he said.

Back in 2012, ultra-endurance runner Tim Olsen won a 100-mile race, taking 21 minutes off the previous course record. He switched to a keto diet in order to avoid the digestive distress he'd previously experienced consuming the necessary 6,000 calories in carbs on the course, Phinney said.

Olsen won again the next year.

Then there's Mike Morton, who set a record running the most miles (172.5) over the course of 24 hours, as well as Sami Inkinen and Meredith Loring, the couple who made history rowing from California to Hawaii in 45 days. All were "keto-adapted," meaning their bodies had learned to use fat for fuel.

Phinney also discussed research suggesting that the keto diet is at least no worse than a higher-carb eating plan for some endurance athletes.

In one of his studies, he and colleagues compared 10 elite ultra-endurance male runners who were eating a traditional high-carb diet to 10 other (physically similar) elite ultra-endurance male runners who were eating a low-carb diet.

Over the course of six months, the researchers found that the low-carb athletes used mostly fat as fuel while the higher-carb group's bodies used mostly carbohydrates.

Surprisingly, there was little difference in the two group's "resting muscle glycogen or depletion" during and after a three-hour run, meaning somehow the low-carb group's muscles were still able to store and replenish sugars without actually eating much sugar.

The results suggests athletes who are given long enough in this case, six months to get their bodies well-adapted to fueling with fat may be able to make what they need for fuel.

There's a healthy and unhealthy version of every eating plan. Shutterstock

Phinney and his fellow presenter Louise Burke, a sports dietitian who had a more cautious view of keto, said there's much more work to be done to understand exactly if, how, and why a keto diet can work for some endurance athletes, and to better understand why some people excel on it while others lag.

The overall takeaway is that "any diet can be followed in good and bad forms," Burke said.

Keto with plenty of vegetables and healthy fats is good. "Dirty keto" or "lazy keto" with a menu packed with "fat bombs" is bad.

"You've got to do it the right way if you're going to do it," she said.

Phinney isn't the only researcher to ponder the usefulness of keto in space. In 2017, a researcher tested the keto diet while participating in an undersea NASA experiment designed to simulate Mars living. His theory was that the diet could one day help protect people from the neurological risks of traveling in space.

Visit link:
Elon Musk should send people to Mars on a keto diet to save money, according to a doctor who studies ketosis - INSIDER

People who take all of their blood-pressure medication in one go at bedtime are better able to control their condition and have a significantly lower risk of death or illness caused by heart or blood vessel problems compared to those who take their anti-hypertensive medication in the morning, according to research published this month in the peer-reviewed European Heart Journal.

The trial instructed 19,084 patients to take their pills on waking or at bedtime, and followed them for more than six years during which time the patients ambulatory blood pressure was checked over 48 hours at least once a year. The results were adjusted for age, gender, Type 2 diabetes, kidney disease, smoking and cholesterol levels.

The researchers found that patients who took their medication at bedtime reduced by 45% their risk of dying from or suffering heart attacks, myocardial infarction, stroke, heart failure or requiring a procedure to unblock narrowed arteries, compared to those who took their medication after waking up in the morning.

The risk of death from heart or blood vessel problems was reduced by 66%, the risk of myocardial infarction was reduced by 44%, coronary revascularization (unblocking narrowed arteries) by 40%, heart failure by 42%, and stroke by 49%. However, the researchers noted there are no studies showing that treating hypertension in the morning reduces the risk of cardiovascular disease.

Morning ingestion has been the most common recommendation by physicians based on the misleading goal of reducing morning blood pressure levels, said co-author Ramn Hermida, director of the Bioengineering and Chronobiology Labs at the University of Vigo in Spain. Allowing the medication to work before the next days activity may also play a role.

Preventative measures in early adulthood include taking statins lipid-lowering drugs and drugs to lower cholesterol, which can be more effective than merely relying on diet and exercise, particularly for those who have a genetic predisposition to high cholesterol and elevated blood pressure, experts say.

You may also like: Taking these two health precautions now can dramatically reduce your risk of heart disease later in life

Between 2008 and 2018, 10,614 male and 8,470 female adults of Caucasian Spanish origin who were diagnosed with hypertension had to adhere to a routine of daytime activity and night-time sleep. Hermida said its not possible to know whether the results apply to people who work night shifts or those from other racial/ethnic backgrounds.

One possible theory for the results: A bad nights sleep can result in a spike in blood pressure that night and the following day, separate research found. That study, published in a recent edition of the journal Psychosomatic Medicine, offers one explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease.

Those participants who had lower sleep efficiency showed an increase in blood pressure during that restless night. They also had higher systolic blood pressure the number in a persons blood-pressure reading the next day. The researchers said getting good sleep and quality sleep was important for a healthy heart. It also allows medications to work while the body is restoring energy.

Blood pressure is one of the best predictors of cardiovascular health, said lead study author Caroline Doyle, a graduate student at the University of Arizonas department of psychology. Cardiovascular disease is the No. 1 killer of people in the country. We wanted to see if we could try to get a piece of that story: how sleep might be impacting disease through blood pressure.

There are other ways to help reduce hypertension. A diet that helps people reduce high blood pressure may also reduce the risk of heart failure in people under the age of 75, according to separate research recently published in the latest edition of the American Journal of Preventive Medicine.

This Dash (Dietary Approaches to Stop Hypertension) diet recommends eating fruits, vegetables, nuts, whole grains, poultry, fish and low-fat dairy products, while reducing the amount of salt, red meat, sweets and sugar-sweetened beverages, full cream and alcohol in your diet. Aside from the last two items, its very similar to the Mediterranean diet.

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Taking blood-pressure medication at this time of day could save your life - MarketWatch

Green tea is enjoyed worldwide by those who enjoy its pleasant taste and hope to garner its many associated health benefits (1).

Perhaps surprisingly, when you choose to drink the beverage may affect your potential to reap these benefits, as well as the risk of certain negative side effects.

This article reviews the best and worst times of the day to drink green tea.

In some cases, timing can matter when it comes to reaping the benefits of green tea.

Many choose to drink a soothing cup of green tea first thing in the morning to boost focus and concentration.

The drinks mind-sharpening properties are partially due to the presence of caffeine, a stimulant shown to enhance attention and alertness (2, 3).

However, unlike coffee and other caffeinated drinks, green tea also contains L-theanine, an amino acid that exerts calming effects (4).

L-theanine and caffeine work together to improve brain function and mood without causing the negative side effects that may accompany consuming caffeine on its own (5, 6).

For this reason, enjoying this tea first thing in the morning is a great way to start your day off on the right foot.

Some research suggests that drinking green tea may be especially beneficial just before working out.

One study in 12 men found that consuming green tea extract before exercising increased fat burning by 17%, compared with a placebo (7).

Another study in 13 women showed that drinking 3 servings of green tea the day before working out and another serving 2 hours before increased fat burning during exercise (8).

Whats more, the tea may speed recovery after an intense workout, as one study in 20 men found that supplementing with 500 mg of green tea extract reduced markers of muscle damage caused by exercise (9).

Green tea contains caffeine and L-theanine, both of which can enhance alertness and attention, which is especially beneficial in the morning. Also, drinking this tea before exercise may increase fat burning and reduce muscle damage.

Though green tea offers many health benefits, it may come with some downsides.

Several compounds in green tea can bind to minerals in your body and block their absorption.

Particularly, tannins are compounds found in green tea that act as antinutrients and reduce iron absorption (10).

Furthermore, research shows that the epigallocatechin-3-gallate (EGCG) in green tea can bind to minerals like iron, copper, and chromium, preventing their absorption in your body (11).

Several studies have demonstrated that drinking this tea with meals can reduce iron absorption, which may lead to a deficiency over time (12, 13, 14).

Therefore, its best to drink green tea between meals if possible, especially if you are deficient in iron or other key minerals.

One cup (237 ml) of green tea contains about 35 mg of caffeine (15).

While this is much less than the roughly 96 mg of caffeine provided by the same amount of coffee, it can still cause side effects in those who are sensitive to this stimulant (16).

Common side effects of caffeine consumption include anxiety, high blood pressure, fidgeting, and nervousness. Caffeine can also cause sleep disturbances even when consumed up to 6 hours before bedtime (17, 18).

Therefore, if you are sensitive to caffeine, consider avoiding drinking green tea for up to 6 hours before bed to prevent sleep problems.

Certain compounds in green tea may inhibit the absorption of iron and other minerals, so its best to drink it between meals. Plus, the caffeine content can cause sleep disturbances when consumed before bedtime.

The time of day you choose to drink your green tea comes down to personal preference.

While some people may enjoy drinking it at the beginning of the day or before working out to reap its health benefits, others might find that it fits better into their routine at other times.

Keep in mind that it contains caffeine, as well as certain compounds that can reduce the absorption of key minerals, so it may be best to avoid drinking it before bed or along with meals.

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Is There a Best Time to Drink Green Tea? - Healthline