Think a single type of exercise will take care of all your needs? These tips can help you build a comprehensive fitness plan to improve your health and waistline.

Edited by: TJVNews.com

What are the best exercises for me?

For many of us, even when we understand how much regular exercise can improve our mental and physical health, the real challenge lies in developing an exercise routine that we can stick with. Its much easier to get up and get moving every day when you actually experience the results youre looking forwhether thats trimming your waistline, improving your sleep, mood, and energy, or easing symptoms of stress, anxiety, or depression.

Whatever benefits youre looking for from a fitness planand whatever your current fitness levelthe key is to mix different types of physical activity. The most effective exercise plans should include a mix ofthree elements: cardio (or aerobic) training, strength training, and flexibility and balance exercises. This will not only maximize the health benefits, it will also keep your workouts varied and interesting.

Of course, you can always sign up for personal training sessions at a gym, find workout plans online, or download a fitness app, but developing the right exercise plan doesnt have to be that complicated or expensive. These simple guidelines can help you make the most of your time and reap all the health and weight loss rewards of regular exercise.

How much exercise do I need?

The important thing to remember about exercise is that something is always better than nothing. By simply sitting less and moving more throughout your day, you can experience health benefits. For substantial health benefits, though, government guidelines in the U.S., UK, and other countries recommend that you aim for:

At least150 minutes (2.5 hours)of moderate-intensityactivity per week. Thats 30 minutes a day for 5 days a week, broken down into 10-minute bursts if thats easier.

OR

At least 75 minutesofvigorous-intensityexercise per weekwill deliver the same benefits, if your fitness level allows you to work out harder. That means running for 15 minutes, for example, instead of walking briskly for 30 minutes.

OR

You can combine both moderate- and vigorous-intensity exercise, remembering the general rule of thumb that 2 minutes of moderate-intensity exercise is the equivalent of 1 minute of vigorous-intensity activity.

AND DONT FORGET TO

Include muscle-strengthening activity at least twice a weekas part of your weekly totals.

Looking to lose weight?

You can gain additional health benefits by exercising for 300 minutes or more at moderate-intensity (or 150 minutes or more of vigorous-intensity exercise) each week. This can be especially beneficial for weight loss.

Start slowly

If youve never exercised before or have been sedentary for a long time, its advisable (after consulting with your doctor) to start off slowly and gradually build up to these activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build up from there.

How many days a week should I work out?

A recent study in the UK found that people who squeeze all their exercise into one or two sessions over the weekend experiencealmostas many health benefits as those who work out more often. However, spreading your exercise sessions across three or more days a week may help reduce your risk of injury and keep your energy levels up throughout the week.

Moderate-intensity vs. vigorous-intensity exercise

Whether an activity is low, moderate, or vigorous intensity depends a lot on your personal fitness level. A brisk jog, for example, may be low intensity for a seasoned athlete but vigorous intensity for someone whos never exercised before.

Vary the intensity for faster results

Its safe to say that the ultimate goal for most people who exercise is to boost fitness while spending less time working out. But while most purported shortcuts are simply too good to be true, interval trainingbursts of vigorous-intensity activity alternating with lower-intensity activitycan actually deliver results.

For example, once youve warmed up, instead of walking at a moderate-intensity pace for 30 minutes, try interval training for 20 minutes. Walk at a moderate-intensity pace for one minute followed by jogging at a vigorous-intensity pace for one minute, then back to brisk walking for a minute, and so on. Or, you could alternate brisk walking with skipping rope or doing push-ups.

Alternating intensity in this way not only delivers cardiovascular benefits but can help you to squeeze a better workout into a shorter period of time. And as long as your doctor has cleared you to safely exercise this way, it can also help you lower your blood pressure, lose weight (especially around your middle), and maintain muscle mass. Interval training can also be a great way to vary your workouts and challenge your muscles in new ways.

Element 1: Cardio exercise

What it is:Cardiovascular or aerobic exercises are endurance activities that use your large muscle groups in rhythmic motion over a sustained period of time. Cardio workouts get your heart pumping and youll breathe harder than normal and may even feel a little short of breath. Cardio activities include:

Why its good for you:Whatever your age, cardio can help to increase your lung capacity, strengthen your heart and muscles, and improve your stamina and endurance. Cardio workouts can also:

Walking: an easy introduction to cardio exercise

Walkingbriskly for just 22 minutes a day will help you to reach your minimum weekly goal of 2.5 hours of moderate-intensity exerciseand in the process, lower your risk of heart disease and obesity. Walking doesnt require any special skills or training. Aside from a comfortable pair of shoes, you dont need any specialized equipment, and it can be done almost anywhere. You just have to resolve to get up and go.

Look for creative ways to fit a brisk walk into your daily schedule.Ditch the car and walk to the grocery store, for example, or take a walk during your lunch hour, or walk while youre talking on the phone.

Use a walk to clear your head.Use the time to take a break from the stressors of everyday life and give yourself some precious alone time. Fresh air and some time to think can work wonders for your mood.

Or make it a social event and walk with others. Invite friends, family members, or work colleagues to walk with you. Taking a walk can provide a great opportunity to catch up with an existing friend or strengthen the bond with a new one.

Enjoy time in nature. Walking in parks, on beaches, or along hiking trails or riverbanks can add to the mood boost you experience from exercising. Spending time in nature can release endorphins, the brains feel-good chemicals that improve mood and relieve stress.

Walk in a mall or on a treadmill. When the weathers bad, you can walk briskly around a mall while window shopping or use a treadmill in a gym or health club and catch up on your favorite TV show or podcast.

Walk a dog.If you dont own a dog, you canvolunteerto walk homeless dogs for an animal shelter or rescue group. Youll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

Try mindful walking

Adding a mindfulness element to a walk can help break the flow of worries and negative thoughts that many of us experience when were stressed, anxious, or depressed. Instead of focusing on your thoughts, focus on how your body feels as you move. Notice the sensation of your feet hitting the ground, for example, or the feeling of the wind or sunlight on your skin, or the rhythm of your breathing.

Element 2: Strength training

What it is:Strength training, sometimes called resistance or power training, builds up muscles with repetitive motion using resistance from free weights, weight machines, elastic bands, or your own body weight. Power training is often strength training done at a faster speed to increase power and reaction times.

Examples of strength and power training activities include:

Why its good for you:Strength training builds and tones muscle and increases lean muscle mass. Aside from improving how you look and feel, resistance and power training can also:

The dos and donts of strength training

You dont need to spend hours every day lifting weights to enjoy the benefits of strength training. Exercising the major muscle groupslegs, hips, back, abdomen, chest, shoulders, and armsin 20- to 30-minute sessions twice a week is enough to deliver results and help keep you toned and strong.

Neither do you need to invest in a gym membership or buy expensive equipment for use at home. Inexpensive resistance bands can be used to exercise nearly every muscle in the bodyand they can also fit easily into a bag or suitcase so you dont need to put your fitness regime on pause when youre traveling or on vacation. There are even plenty of exercises you can do using your own body weight as resistance.

(www.HelpGuide.org)

Originally posted here:
Best Exercises for Health and Weight Loss - The Jewish Voice

Potential problems

Hypersensitivity or contact dermatitis, caused by an allergic reaction to the lashes themselves or the adhesive used to secure the extensions in place, is a possibility. (The solvents used to remove the extensions or the under-eye gel patches or tape used to cover the lower lashes can also cause problems.) This can lead to irritation in the form of redness, itching or burning. I've even seen people who experience so much swelling they can't open their eyes afterwards, says Ilyse Haberman, M.D., a New York Citybased ophthalmologist affiliated with NYU Langone Hospitals. If you experience burning or tear up during the application, speak up.

Another danger: If the individual extensions are too heavy, they put weight on your natural lashes, causing them to break or even fall out. The College of Optometrists in London has warned that repeated use of eyelash extensions can cause traction alopecia, a condition where the hair falls out due to excessive tension placed on the hair shaft. As a result, this can damage the hair follicle, which can slow down and even cease production of hair.

These bald spots are more than just unsightly. One of the functions of your lashes is to protect your eyes by helping to sweep debris away from your eyes, Thau explains. If you lose enough lashes and they sometimes don't grow back you're setting yourself up for eye problems down the road."

And then there are the problems that can pop up post-procedure. Women who want those pricey extensions to remain in place for as long as possible may slack off when it comes to hygiene. This encourages debris to accumulate in the lashes and oil glands that line the eyelid margins, potentially causing blepharitis (an inflammation of the eyelid and lash line) and styes (from a bacterial infection in the oil glands). What's more, you're at higher risk of getting eye mites at the base of the lash line because they're attracted to the bacteria and dead skin that's not being sloughed off, says Arian Fartash, an optometrist and the owner of Corona Vision Center in Southern California.

Practice good hygiene.Keep lashes and lid margins clean by washing them every night before bed. Oil-based products will break down the adhesive bond, causing lashes to shed prematurely, warns Fartash, who instead recommends We Love Eyes, a foaming oil-free cleanser, to patients. Another option, Fartash says, is hypochlorous eyelid cleansing spray. A lash sealant can also help, Richardson adds. Like a nail polish top coat, it creates a protective barrier around the adhesive, locking it in place and protecting it from dirt, oil and makeup."

Do your research.Find a reputable salon and stylist. Most states, though not all, require a license. Ask the stylist how many procedures she has done. Check online reviews to see what people are saying about their work, and look at before and after photographs on their website, advises Fartash, who has heard her fair share of horror stories from patients who haven't done their due diligence. There are people who go to nail salons to get extensions and end up with lashes glued under their eyelids, which scratch their eyes every time they blink.

Be sure the salon is sanitary.Employees should wash their hands and sterilize tools between customers.

Request a patch test.If having extensions applied for the first time, ask your stylist to do a patch test on your wrist, to be sure you're not allergic to the glue, Haberman suggests. But remember, even if you don't have a reaction in the salon, it is possible to have one for up to three days afterward.

Latisse:A prescription eyelash-growth treatment approved by the Food and Drug Administration, Latisse is swiped along the upper lash line, using a nail-brush-style applicator. One drop, before bed, is all you need for both eyes. (Since your eye should be closed during application, the solution will spread to the lower lash line.) It takes about three months to see full results. The only way to sustain the look is to keep using the stuff once you stop, lashes return to their original appearance.

Note of caution:If applied properly, Latisse is generally safe, though a small percentage of users may experience irritation or dry eye. Also, those who use drops to treat glaucoma should get the green light from their eye doctor before trying Latisse. And the serum may cause darkening of the eyelids, along the lash line, where the product is applied, which usually goes away once you stop using the product, says Vivian Shibayama, an optometrist at the UCLA Stein Eye Institute. The most-dreaded complication: an increased and permanent darkening of the iris though this kind of discoloration is rare. If you do develop problems, stop using the product and call your doctor.

See original here:
How to Safely Get the Long Eyelashes You Want - AARP

There are many diet plans that people follow for weight loss depending on their health and well-being. But it must be noted that what may work for one person may not necessarily work for another in a similar way. Hence, it is always important to check with a qualified nutritionist before you take on any form of diet.

One such popular diet plan that everyone has been talking about is the Military diet, which promises weight loss in just three days.

Heres what you need to know.

As per the diet, one can lose up to 4.5 kg in a single week. And unlike many other diets, it is known to be economical as it does not require expensive supplements and foods. As the name suggests, the diet plan was reportedly designed by nutritionists to help soldiers reach the right weight and shape as quickly as possible. It is also called the army diet, navy diet, and even the ice cream diet.

Heres what it consists of

One has to follow a 3-day meal plan, followed by 4 days off. During the three days, one is encouraged to eat healthily but consume fewer calories. This weekly cycle is repeated for several weeks until the ideal goal weight is reached.

The food combinations are such that it helps burn fat and kickstart the metabolism which aids weight loss. On the four off days, a normal diet of 1300-1500 calories per day is recommended consisting of lean protein and vegetables. This is low on carbohydrates.

What can you drink?

While water can be consumed as much as possible, artificial sweeteners are to be avoided. One can also have herbal teas with stevia as a sweetener.

Heres what a sample meal plan consists:

Day 1

Breakfast grapefruit, 1 slice toast, 2 tablespoons of peanut butter, and a cup of tea/coffeeLunch cup tuna, 1 slice toast, and a cup of tea or coffeeDinner 2 slices of any type of meat, 1 cup green beans, banana, 1 small apple, and 1 cup vanilla ice cream

Day 2

Breakfast 1 egg, 1 slice toast, bananaLunch 1 cup cottage cheese/ 1 slice cheddar cheese, 1 hard-boiled egg, 5 saltine crackersDinner 2 hot dogs, 1 cup broccoli, cup carrots, banana, and cup vanilla ice cream

Day 3

Breakfast 5 soda crackers, 1 slice cheddar cheese, 1 small appleLunch 1 hard-boiled egg, 1 slice toastDinner 1 cup tuna, banana, 1 cup vanilla ice creamDo not consume any snacks in between.

Vegetarians and vegans can make easy swaps with nuts, lentils, tofu, and soy/tofu dogs. Vegans can eat nut/tofu cheese instead of cheddar, plus soy ice cream and vegan cottage cheese, as per WebMD.

Do you need to exercise more?

As per slimmingsolutions.com, walking for just 20 minutes can significantly boost ones weight loss on the diet.

What are the odds?

The diet works on the principle of creating a calorie deficit which helps lose weight faster. There are not many dietary restrictions which makes it easier to follow for a small duration of time.

However, since it is based on calorie deficit, it may create nutritional deficiencies if one follows it for several weeks at a stretch. This may also lead to fatigue. So, check with your nutritionist.

For more lifestyle news, follow us: Twitter:lifestyle_ie|Facebook:IE Lifestyle| Instagram:ie_lifestyle

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Military diet: All you need to know about the 3-day diet plan for weight loss - The Indian Express

One in two Americans are planning to never go on a diet again, according to new research. The study asked 2,000 nationally representative Americans about their experiences with fad diets in the past and their plans for 2021. Seven in 10 respondents also shared that diets that required strict rules never really work for them - and 53% said following a fad diet is always intimidating. Half of respondents also shared they often encounter frequent yo-yoing when they diet - losing weight quickly just to gain it back after they stop dieting. Conducted by OnePoll on behalf of the Zero fasting app, the survey found six in 10 respondents refuse to go on a diet in 2021. The top reason these respondents are tossing their diets out the window is simply because they're too restrictive. Thirty-nine percent of those not planning to diet this year also said that diets just aren't a sustainable way to make long-term changes. The survey also asked respondents to share the most common struggles they faced when dieting and found the top dieting restriction respondents had a hard time with was cutting out junk food. Other struggles included counting calories (42%), limiting their carb intake (37%) and weighing their food (29%). The majority of respondents surveyed (approximately 1,500) had tried a fad diet in the past (based on a predetermined list) - and the top thing they would have done differently was talk to a dietician or nutritionist (46%). Four in 10 regretted not researching the science behind the diet they pursued as well as not talking to their doctor. With all of their past experiences in mind, nearly three-quarters of respondents want to focus on their health more holistically rather than following a diet in the future. Seven in 10 respondents also shared they want to improve their metabolic health in 2021. "We're thrilled to see so many Americans want to improve their metabolic health," says Mike Maser, CEO of Big Sky Health the creators of the Zero fasting app. "Backed by science, fasting is a great tool to improve metabolic health, as it can lower blood pressure, increase insulin resistance, improve quality of sleep, alongside many other benefits." Nearly six in 10 respondents (58%) have tried intermittent fasting at some point in their lives - and the top benefits they wanted include better metabolic health and a better metabolism (both at 38%), and more energy and better mental clarity (both at 37%). Over half of all respondents surveyed said they believe intermittent fasting can be a sustainable practice they could fit into their lifestyles. Fifty-eight percent of respondents also said that they were at least somewhat aware that intermittent fasting could have benefits outside of weight loss. As respondents plan for the year and their health decisions, baby steps might be the way to go. Seven in 10 respondents said they instantly feel more confident in themselves when they make just one healthy decision a day - an average boost of 41% in fact. The easiest healthy decision respondents are taking as a win included opting for water rather than a sugary drink, getting a full eight hours of sleep and simply eating a salad. "As we saw in the survey results, fad diets tend to be too restrictive and not a long-term solution for achieving whole body health," Maser added. "Living a healthier lifestyle doesn't have to be difficultas we've seen in the Zero community, it's often as simple as making one small change at a time."

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Why half of Americans say they are never going on another diet again - Yahoo Entertainment

We are excited to introduce these advanced therapies to help optimize and improve patient wellness in a safe, comfortable and well-monitored setting, says Dr. James Petros, founder and CEO of Allied Pain & Spine Institute.

SAN JOSE, Calif. (PRWEB) February 16, 2021

Allied Pain & Spine Institute proudly introduces their newest clinical enterprise, NexGen Health. Already recognized as Silicon Valleys leader in compassionate, multidisciplinary pain, spine and musculoskeletal care, Allied Pain & Spine Institute is once again changing lives with a new and cutting-edge alternative to pain, health, anti-aging, and all-around wellness. IV (intravenous) cellular therapy is rapidly becoming a highly sought-after treatment for preventative medicine, overall health, wellness, acute illness, and numerous chronic health conditions. IV therapy is used to help delay and reverse the effects of aging, reduce symptoms of illness, boost immunity, and replenish vitamins and minerals required by the body to perform at its optimal level of function. Any products that contain HCG are physician-prescribed. NexGen Healths team of talented physicians is proud to offer customized IV therapies for any lifestyle.

Whether patients want to boost a sluggish metabolism, slow the aging process, improve immunity, or increase energy levels, NexGen Health has IV therapy, drips, and vitamins to help meet your health goals. The correct levels of minerals, amino acids and other nutrients are needed for optimum wellness. NexGen Health offers nutritional and vitamin deficiency analysis to give patients information about their current health status and can create a customized plan to improve it. These plans may include IV drip therapy, boosters, and maintenance supplements. In less than an hour, patients can become revitalized with targeted IV drip therapies and booster injections at this innovative clinic in San Jose, CA.

We are excited to introduce these advanced therapies to help optimize and improve patient wellness in a safe, comfortable and well-monitored setting, says Dr. James Petros, founder and CEO of Allied Pain & Spine Institute. Dr. Parish Vaidya, Chief Medical Officer of Allied Pain & Spine Institute, adds The menu of NexGen Health services represents the next evolution in targeted health and wellness therapy.

More about NexGen Health: The team at NexGen Health includes board certified physicians and other medical professionals that are dedicated to improving wellness for patients. They offer nutrient deficiency testing and analysis to determine the best individual supplementation plan to achieve improved health. In-office IV drip therapies for hydration and nutrient delivery, as well as booster injections and oral supplements for maintenance, are among the services provided. If you want to improve your energy, health, and overall well-being, consider the benefits of targeted IV infusion, hydration therapy and boosters to deliver these essential nutrients directly to your bloodstream from the experts at NexGen Health. NexGen Health serves patients from their clinic located in the San Jose area, near Los Gatos. To schedule a consultation to discuss IV therapy please visit http://www.mynexgenhealth.com or call 408-400-2967.

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NexGen Health Offers IV Vitamin/Hydration Therapy and Weight Loss Treatments at their New Cutting-Edge Center in San Jose, CA, powered by Allied Pain...

Injury recovery is an uphill battle. Youre burdened by pain, isolated from training partners, inundated with appointments and rehab, worried about your diagnosis (or lack thereof), and sidelined from a sport that you love. On top of all that, you might feel the need to rethink the way you eat, since your level of activity is lower than normal.

There are conflicting schools of thought when it comes to how to best fuel up while youre in recovery mode. Ifyoure training less, it might seem logical that you should be eating less.On the other hand, maybe youveheard that you should err on the side of more calories, since even a small nutrient deficitcanimpede your healing. Research suggests that the sweet spot lies somewhere in the middle. Below, three registered dietitian-athletes share the latest findingsin injury nutrition, plus actionable advice, so that food can be an asset and a source of pleasurerather than a source of stressduring an already trying time.

Respect the energy demands of healing. You may be moving less than normal, but the body immediately gets to work after trauma, explains Claire Fudge, an Ironman triathlete, a registered dietitian, and the founder of 4th Discipline Triathlon Nutrition in Birmingham, England. If youre dealing with an acute injury,your heart rate speeds upin response to tissue damage, pain, and anxiety (whichis an immediate psychological response to injury). The site of your injury swells as your blood flow increases and your body ramps up theproduction of cytokines, a type of protein that helps mediate inflammation. To keep up with all this extra work, your metabolism increases, too.

Metabolism can increase 15 to 20 percent with trauma, minor surgery, and the use of crutches, saysCatherine Kruppa, a masters marathoner and registered dietitian who owns Advice for Eating, in Houston. Major surgery spikes it even more.Exact caloric demands depend on the type of trauma and your position in the chain of healing events, but the bottom line is that your body is under stress, and your energy needs likely increased at the onset of injury. Your priority should be getting enough calories to support healingnot limiting your intake because youre moving less.

Gaining weight is a common fear among sidelined athletes, but do your best to put that aside. Its true that eating exactly as you did pre-injury may lead to a change in body composition. In some sports, that could result in a competitive disadvantage upon your return. The natural conclusion for most athletes, then, is to decrease food intake to prevent increased body fat and total mass. But a fixation on weight or leanness can muddy the ultimate goal of healing quickly and completely. As Kelsey Beckmann, an Olympic Trials marathoner and a registered dietitian in Jacksonville, Florida, puts it: Were faster when were a few pounds heavier than we are when were injured.

Beckmann encourages injured athletes to keep in mind that marginal differences in body weight are typical across a season for most people, andsimilar to a postseason break, your body will normalize once youve returnedto full training.The single most important nutritional consideration during reduced muscle activity and/or immobility is to avoid nutrient deficiencies, a 2015 study published in Sports Medicine concluded.

Just aseliterunners eat differently during 100-mile weeks than during taper weeks, your nutritional needs will change throughout a season of injury. There arethree widely accepted phases of healing: inflammation, in whichyour immune system is activated and damage-control cells rush to the injured site; proliferation, which is when your body builds new tissue, restores blood vessels, and covers the surface of any exposed wounds; and remodeling, the period inwhichthe traumatized area matures and regains strength, often leaving a scar in its wake.

As your bodys natural inflammatory response goes to work during the first few days post-injury, Kruppa suggests eating balanced meals with plenty of whole foods, especially asmany fresh fruits and veggies as you can get your hands on. Purported anti-inflammatory foodslike turmericget a lot of buzz, but the bottom line is that a healthy, well-rounded diet is the best culinary defense against inflammation, rather than one specific ingredient. However, there are certain ingredientsthat promote inflammation. If it doesnt create too much stress, try to moderate your intake of refined carbs, simple sugars, trans fats, and alcohol.

During proliferation and remodeling, which start around day four and last as long as your injury does, your body is busy replacing damaged tissues with new, healthy ones. Kruppa explains that your goal during this time should still be balanced nutrition, and she emphasizes how crucial it is that you get adequate calories in the form of ample protein, complex carbohydrates, and healthy fats.

Of the three macronutrientscarbs, fat, and proteinresearch best supports the role of protein during injury recovery. Whenever a body experiences a health disturbance, such as sickness or inflammation, extra protein is required to maximize muscle protein synthesis. Consume too little of itand your healing will lag, inflammation will increase, and muscle loss may follow.

Beckmannrecommends aimingfor one gram of protein per pound of body weight per day while recovering from an injury, so 140 grams for a 140-pound person. Spreading that intake throughout the day is helpful, tootry and sneak a littleprotein into each meal and snack, and geta final hit at bedtime. A 2016 studypublished in the journal Nutrients found that eating protein immediately before sleep can stimulatemuscle protein synthesis as well as adaptation from that days training. Seek outavarietyof proteinsources, such as ethically sourcedmeats, dairy products, eggs, beans, tofu, and tempeh. All of these high-protein options are alsorich in leucine, an essential amino acid involved in the growth and repair of muscle, skin, and bone.

The bodys primary fuel source is glucose, one of the simplest types of carbohydrates. Anytime you eat a carbwhether thats from fruit, bread, or potatoesyour body breaks it down into glucoseand either uses it immediately for energy or stores it as glycogen. Its a critical part of cellular health: glucose gives our cells the chemical energy and heat they need to function, which means its also a major player when it comes to recovery. Not eating enough carbohydrates could prompt us to mobilize our lean body massmuscleas fuel, Beckmann warns. Were extra vulnerable to losing muscle when were injured, so its even more important not to skimp.

Her recommendation is to eat a minimum of 1.4 grams of carbohydrates per pound of body weight per day, and aim to get about 40 percent of your total daily calories from carbohydrates. Because you dont need quick-digesting carbs like bagels and sports drinks to fuel your training, its a good time to load up on complex ones like sweet potatoes and whole grains. These offer more nutrients, ample fiber, and longer-lasting energy. And dont stress too much about a sugar craving. At the end of the day, our bodies are going to break either type of carbohydrate down to energy, as molecules of glucose, Beckmann says.

Beckmann endorses a deliberate approach to fat intake while youre out of commission. Trans fats, omega-6 fats, and saturated fats are considered pro-inflammatory, she says. Adding to your bodys natural inflammatory response may be counterproductiveespecially in the early stages of healing. But research shows that a diet high in monounsaturated fats and omega-3s aids with collagen deposition, a key part of the rebuilding process in which tissues gain the strength and structure necessary to absorb impact and force again. Avocados, nuts, seeds, olive oil, and fatty fish are some of Beckmanns favorite choices for athletes on the mend.

A supplement, by definition, is supposed to be an add-on, not the main ingredient. If you are eating a balanced diet full of lean protein, healthy fats, dairy, whole grains, and fruits and vegetables, you will be ahead of the game and likely wont need supplements, Kruppa says. She recommends leaning on real foods containing the following micronutrients: vitamin A, vitamin C, vitamin D, calcium, magnesium, zinc, and copper. These are largely found in colorful fruits and vegetables as well as in dairy products, nuts, and seeds. Mushrooms, for example, are great sources of copper, which assists with red-blood-cell formation, immune function, and bone health. Legumes contain high levels of magnesium, which plays a role in protein synthesis, circulation, and the absorption and metabolism of calcium and vitamin D.

That said, its not always possible to meet your nutritional needs through food alone. With a bone fracture, for instance, Kruppa says that your calcium needs increase to 1,500 milligrams per day, which may necessitate supplementation. For context, a singleserving of cows milk has 305 milligrams of calcium.In addition, many healthy and injured athletes alike supplement their iron, an essential mineral that helps transport oxygen from your lungs to your musclesand an easy one to run low onespecially if youre a female endurance athlete. If you think you might be deficientcommon symptoms include dizziness, fatigue, and weaknessconsult with a doctor and get a blood test before supplementing iron.

Fudge and Kruppa agree that its also worth considering supplemental protein, amino acids, and collagen.Leucine, a branched-chain amino acid, stimulates muscle protein synthesis faster than other amino acids. Casein, a milk protein that comes in powdered form and many dairy products, contains all the amino acids your body needs to build and repair muscle. Creatine, an amino acid, may help prevent muscle loss, especially while a limb is immobilized. Whey protein may boost ligament, tendon, and muscle healing when consumed within an hour after exercise or rehabilitation. And collagen, when ingested before exercise with vitamin C, may help with the recovery of ligament and tendon injuries.Consult with your doctor or a nutritionist first to ensure a supplement makes sense for you.

As with most nutritional questions, there is no one-size-fits-all answer. The keys to a good recovery diet are simple: pay attention to what your body needs and wants, make sure youre getting enough nutrients and calories, and dont sweat the small stuff. Youll be back in the saddle before you know it.

Link:
How to Eat When You're Injured - Outside Magazine