You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
If you run regularly, whether itâs an easy jog around the block to stay fit or an intense training regimen to prepare for a marathon, you need proper nutrition.
Here are some tips to help keep runners well-nourished and ready to win.
Foods for Runners and Joggers
A good diet can boost your physical health and help you meet your fitness goals. Make sure your meals emphasize the following basic components:
Fruit and vegetables for vitamins, minerals and antioxidants
Lean protein such as fish, poultry, beans, lentils and tofu
Healthy fats such as olive oil, avocado and nuts
Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal
Individuals may have different optimal balances, but in general, people who include running or jogging as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.
Donât skimp on carbohydrates
Although low carbohydrate diets are popular go-toâs for people wanting to lose weight, theyâre not ideal for distance runners, who thrive on carbohydrates for endurance.
That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea. Experts do not recommend keto to runners unless they have been told by their doctor that this a medically safe option for them and they are being monitored while in ketosis.
Distance runners need more carbs than people who arenât training. Undereating carbohydrates can be hard on your body and affect your recovery after your run.
Hereâs why: Running uses both glucose in the blood and your stores of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and glycogen is the sugar stored in your liver and muscles that acts as the primary fuel for endurance exercise.
Eating plenty of carbs helps ensure that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and âburn outâ or âhit a wallâ while training.
Running Diet â Vitamins and Minerals
Running changes your body and your nutritional needs. Often when people start a running regimen, they are trying to lose weight or get in shape quickly, and they donât realize they need to adjust their diet.
Especially in women runners, dietitians report seeing a tendency to overdo the running while not eating enough, and this can have an effect on health if they do not adequately replenish lost vitamins and minerals in their diet.
For women in particular, calcium and vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures.
For more vitamin D, include these foods in your meals:
Vitamin D-fortified dairy and almond, soy or rice based beverages
Eggs
Cereal fortified with vitamin D
Tuna
Salmon
For more calcium, try:
Yogurt and cheese
Tofu
Edamame
Almonds
Canned fish with bones (such as sardines)
Iron deficiency can affect women and even have an impact on their running performance. Menstruation puts people at higher risk of iron deficiency, and if iron isnât replenished in the diet, decreases in hemoglobin can occur and bring on anemia. Hemoglobin is what carries oxygen throughout the body, including the muscles, so if there is a deficit, the muscles may feel the effect of insufficient oxygen during exercise.
Iron-rich foods include:
Poultry and other meat
Legumes, such as peas and beans
Dark, leafy green vegetables such as kale
Dried fruits and raisins
Iron-fortified breads and cereals
Dietitians recommend eating eating iron rich foods in combination with foods high in vitamin C, such as citrus, bell peppers or berries, since vitamin C helps increase the bodyâs absorption of iron.
What to Eat Before Running â and When
The best time to eat a full meal is about two to three hours before you hit the road, track or trail. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.
If itâs been more than three to four hours since youâve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out. Directly before a run, itâs best to stick with easy-to-digest carbohydrates to avoid gastrointestinal [GI] distress such as cramping or diarrhea.
Try these:
Bananas
Applesauce
Crackers, pretzels or cereal
White bread
Potatoes
Glucose Boosters for Long Distance Runners
If you are training for a marathon or distance event and are going to be out for over an hour, you will want to bring some fuel with you. Energy drinks, gel tubes and other sources of quick blood-glucose boosters are available, but you can also use something as simple as fruit snacks.
Try practicing with these items as you train so you can pick the formulas that are best for you, and you can work on accessing and ingesting them smoothly without breaking stride.
What foods should runners avoid?
Before a run or the night before a big race, Eidel recommends going easy on:
Spicy foods or foods overly high in fat, which can cause GI upset
Foods that are very high in fiber, which can cause gas and cramping
Caffeine â Although it is tempting to grab a caffeine boost right before a run, runners should remember that for some people, caffeine can stimulate the GI tract, which can result in diarrhea or the need for an emergency bathroom break
Does carb-loading work?
It might. Carb loading is the practice of eating a lot of carbohydrates â particularly those that are easily absorbed, such as white bread, pasta and rice â for 24 to 48 hours before a big race or distance run, to shore up your bodyâs stores of glycogen and lessen the risk of burnout before finishing the event.
Some studies show carb loading is beneficial for people preparing for a race, but itâs important to make sure during that time youâre also allowing your body to rest and giving it time to store what you are ingesting. The number of carbohydrate grams will be differ from person to person, but in general, evidence shows carb loading can be beneficial prior to a distance event.
In contrast, casual runners likely do not need to carb load. Ensuring that their day-to-day diets include extra carbohydrates can be sufficient.
What to Eat After a Run
Itâs common for people not to feel hungry after a run, but a snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and to support recovery and rebuild stressed muscles. For example:
Peanut butter and banana
Egg on toast
Sandwich with deli meat
Pasta with meat or plant-based protein
Veggie burger on a bun
Protein shake or smoothie
Running to Lose Weight
If youâre interested in running as part of a weight loss plan, getting adequate nutrition is a must. Even casual running or jogging burns calories and can be hard on the body. Runners can become undernourished at first because they donât understand how much energy theyâre burning when they run and what they need to properly recover.
Eating enough is also essential to building muscles, which can aid in fat burning â a plus for people working on achieving or maintaining a healthy weight.
For optimal weight loss, your plan should not rely on running alone but also include strength training and proper nutrition.
Listen to your body
If you run regularly, you should pay attention to the effects of what you eat and when, especially on running performance. Learning what works best for you can take some time and a little trial and error, but it is worth it, since running, jogging and other regular aerobic exercise offers so many health advantages.
Always feel free to consult a dietitian or doctor, and listen to your body if youâre not keeping up with your training goals.
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Donât tell anyone but theyâre also really healthy. Theyâre loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually â keeping you from a spike and drop-off.
Ingredients
2 sweet potatoes, cut into wedges (about 8 wedges per potato)
1 tablespoon olive oil
2 tablespoons Cajun seasoning
Directions
Preheat oven to 425 F.
In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
Bake for 30 minutes or until crispy and brown on one side.
Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know thereâs more to sweet potatoes than … well, just being sweet? Theyâre also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
Olive oil: This cooking oil is one of those ingredients thatâs actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good âHDLâ cholesterol while lowering your âbadâ (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so donât hesitate to pick some up if it fits within your budget!
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. Itâs high in calcium, vitamin D and potassium. And itâs also rich in a beneficial protein called casein (pronounced âKAY-seenâ).
If youâre a regular dairy milk drinker, youâre already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein arenât just for pro sports players.
âProtein is a vital part of any balanced diet,â says registered dietitian Elyse Homan, RD, LD. âBut different proteins have different effects. Understanding how each protein works is beneficial, especially if youâre supplementing with it.â
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
âWhen you think of curds and whey,â Homan says, âthe solid part is casein protein, and the liquid part is whey protein.â
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your bodyâs movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. Theyâre both:
Animal-based proteins.
Complete proteins â they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. âCasein forms a gel-like substance in your stomach,â Homan explains. âIt releases more slowly than other proteins and takes longer for your body to absorb.â
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But caseinâs slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body canât produce â you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular âfeedingsâ of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your bodyâs muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you donât typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake â but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein proteinâs general health benefits are good for everyone. But using casein protein powder ensures youâll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Caseinâs slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
âOur bodies only absorb so much protein at one time,â Homan clarifies. âAbout 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.â It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your bodyâs protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your bodyâs protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover â even though youâre not eating.
What to consider before taking casein
For most people, casein doesnât cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
âCasein allergies are not as common in adults as in children, but they do exist,â notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what youâre allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine canât digest milk sugar. When you have dairy products, you may develop symptoms including:
âCasein supplements do have lower amounts of lactose,â Homan states. âIf youâd like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if youâre interested in taking a supplement.â
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys canât remove the waste, the buildup of toxins can lead to serious health complications.
âPeople with a protein restriction, such as those with kidney disease, donât have to avoid casein,â Homan says. âBut they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.â
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
âPeople looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,â she adds. âSupplementing with casein isnât necessary if you have a healthy, balanced diet, but it can be helpful for some people.â
The U.S. Food and Drug Administration doesnât regulate supplements. So, itâs a good idea to look for a casein supplement that underwent third-party testing. Itâs usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
âAdding a dairy product to your breakfast is an easy way to get some casein every day,â Homan encourages. One glass of milk has 8 grams of protein â 6.4 grams (80%) of that protein is casein. âItâs great to start your day with a good protein source.âFACEBOOK
If you run regularly, whether itâs an easy jog around the block to stay fit or an intense training regimen to prepare for a marathon, you need proper nutrition.
Here are some tips to help keep runners well-nourished and ready to win.
Foods for Runners and Joggers
A good diet can boost your physical health and help you meet your fitness goals. Make sure your meals emphasize the following basic components:
Fruit and vegetables for vitamins, minerals and antioxidants
Lean protein such as fish, poultry, beans, lentils and tofu
Healthy fats such as olive oil, avocado and nuts
Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal
Individuals may have different optimal balances, but in general, people who include running or jogging as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.
Donât skimp on carbohydrates
Although low carbohydrate diets are popular go-toâs for people wanting to lose weight, theyâre not ideal for distance runners, who thrive on carbohydrates for endurance.
That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea. Experts do not recommend keto to runners unless they have been told by their doctor that this a medically safe option for them and they are being monitored while in ketosis.
Distance runners need more carbs than people who arenât training. Undereating carbohydrates can be hard on your body and affect your recovery after your run.
Hereâs why: Running uses both glucose in the blood and your stores of glycogen. Glucose is the form of sugar that circulates in the bloodstream, and glycogen is the sugar stored in your liver and muscles that acts as the primary fuel for endurance exercise.
Eating plenty of carbs helps ensure that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and âburn outâ or âhit a wallâ while training.
Running Diet â Vitamins and Minerals
Running changes your body and your nutritional needs. Often when people start a running regimen, they are trying to lose weight or get in shape quickly, and they donât realize they need to adjust their diet.
Especially in women runners, dietitians report seeing a tendency to overdo the running while not eating enough, and this can have an effect on health if they do not adequately replenish lost vitamins and minerals in their diet.
For women in particular, calcium and vitamin D are essential for bone health to avoid loss of bone mineral density and the risk of stress fractures.
For more vitamin D, include these foods in your meals:
Vitamin D-fortified dairy and almond, soy or rice based beverages
Eggs
Cereal fortified with vitamin D
Tuna
Salmon
For more calcium, try:
Yogurt and cheese
Tofu
Edamame
Almonds
Canned fish with bones (such as sardines)
Iron deficiency can affect women and even have an impact on their running performance. Menstruation puts people at higher risk of iron deficiency, and if iron isnât replenished in the diet, decreases in hemoglobin can occur and bring on anemia. Hemoglobin is what carries oxygen throughout the body, including the muscles, so if there is a deficit, the muscles may feel the effect of insufficient oxygen during exercise.
Iron-rich foods include:
Poultry and other meat
Legumes, such as peas and beans
Dark, leafy green vegetables such as kale
Dried fruits and raisins
Iron-fortified breads and cereals
Dietitians recommend eating eating iron rich foods in combination with foods high in vitamin C, such as citrus, bell peppers or berries, since vitamin C helps increase the bodyâs absorption of iron.
What to Eat Before Running â and When
The best time to eat a full meal is about two to three hours before you hit the road, track or trail. Have a good source of carbs paired with protein, making sure the meal focuses on a healthy carb source.
If itâs been more than three to four hours since youâve eaten, a carbohydrate-rich snack a half-hour before running can ensure you have adequate glucose available before you head out. Directly before a run, itâs best to stick with easy-to-digest carbohydrates to avoid gastrointestinal [GI] distress such as cramping or diarrhea.
Try these:
Bananas
Applesauce
Crackers, pretzels or cereal
White bread
Potatoes
Glucose Boosters for Long Distance Runners
If you are training for a marathon or distance event and are going to be out for over an hour, you will want to bring some fuel with you. Energy drinks, gel tubes and other sources of quick blood-glucose boosters are available, but you can also use something as simple as fruit snacks.
Try practicing with these items as you train so you can pick the formulas that are best for you, and you can work on accessing and ingesting them smoothly without breaking stride.
What foods should runners avoid?
Before a run or the night before a big race, Eidel recommends going easy on:
Spicy foods or foods overly high in fat, which can cause GI upset
Foods that are very high in fiber, which can cause gas and cramping
Caffeine â Although it is tempting to grab a caffeine boost right before a run, runners should remember that for some people, caffeine can stimulate the GI tract, which can result in diarrhea or the need for an emergency bathroom break
Does carb-loading work?
It might. Carb loading is the practice of eating a lot of carbohydrates â particularly those that are easily absorbed, such as white bread, pasta and rice â for 24 to 48 hours before a big race or distance run, to shore up your bodyâs stores of glycogen and lessen the risk of burnout before finishing the event.
Some studies show carb loading is beneficial for people preparing for a race, but itâs important to make sure during that time youâre also allowing your body to rest and giving it time to store what you are ingesting. The number of carbohydrate grams will be differ from person to person, but in general, evidence shows carb loading can be beneficial prior to a distance event.
In contrast, casual runners likely do not need to carb load. Ensuring that their day-to-day diets include extra carbohydrates can be sufficient.
What to Eat After a Run
Itâs common for people not to feel hungry after a run, but a snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and to support recovery and rebuild stressed muscles. For example:
Peanut butter and banana
Egg on toast
Sandwich with deli meat
Pasta with meat or plant-based protein
Veggie burger on a bun
Protein shake or smoothie
Running to Lose Weight
If youâre interested in running as part of a weight loss plan, getting adequate nutrition is a must. Even casual running or jogging burns calories and can be hard on the body. Runners can become undernourished at first because they donât understand how much energy theyâre burning when they run and what they need to properly recover.
Eating enough is also essential to building muscles, which can aid in fat burning â a plus for people working on achieving or maintaining a healthy weight.
For optimal weight loss, your plan should not rely on running alone but also include strength training and proper nutrition.
Listen to your body
If you run regularly, you should pay attention to the effects of what you eat and when, especially on running performance. Learning what works best for you can take some time and a little trial and error, but it is worth it, since running, jogging and other regular aerobic exercise offers so many health advantages.
Always feel free to consult a dietitian or doctor, and listen to your body if youâre not keeping up with your training goals.
A creamy smoothie with crunchy toppings â in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but canât make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but thereâs so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when theyâre in your stomach juices, which can be helpful if youâre trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice thatâs high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldnât hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Some have called bananas ânatureâs perfect snack,â and itâs easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
Are bananas healthy?
âAbsolutely,â says registered dietitian Elyse Homan, RD, LD. âTheyâre full of nutrients and easy on the gut. Very few people have problems digesting bananas.â
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.
Health benefits of eating bananas
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, theyâre easy to digest, reiterates Homan. Hereâs a breakdown of bananaâs most notable nutritional benefits:
1. Fiber for improved digestion and disease prevention
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear âfiberâ and probably automatically think of digestion. Itâs true â fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune systemâs ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
âOne banana will give you one-quarter to one-third of the vitamin B6 you need in a day,â says Homan.
4. Potassium for organ health and lower blood pressure
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. Itâs essential for the proper function of your:
Heart.
Kidneys.
Muscles.
Nerves.
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system â the network of blood vessels and lymph vessels that run through your bodyâs tissues and organs â and reduces your risk of:
Heart disease.
Kidney failure.
Stroke.
5. Magnesium for improved blood pressure, blood sugar and more
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.
Bananas and resistant starch
Green, or unripe, bananas are high in resistant starch. âYour body canât digest resistant starch,â notes Homan. âInstead, itâs a prebiotic that promotes the growth of good bacteria in your colon.â Prebiotics improve digestive health and can be helpful if youâre experiencing diarrhea.
âI often hear patients say they avoid bananas since theyâve heard the fruit is too high in sugar,â says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: âIf youâre not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,â adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, theyâre less expensive than many other fruits.
This clean, light, flavorful meal is perfect any time of day! Look for local veggies, and youâll know spring has truly sprung. Ready for a spring-cleaning that doesnât involve baseboards or windows? After a chilly winter filled with hearty soups and stews, thereâs nothing like spring vegetables to lighten your, err, load. Our Spring Veggie + Grain Bowl features ribbons of tender, sweet asparagus and carrots on a bed of fluffy quinoa. Radishes and jalapeĂąo, plus a simple, light dressing of tahini, lemon juice and garlic, add zing and tang â plus loads of nutrients. This vegan dish makes a clean, light, flavorful lunch or dinner â or even breakfast. Look for local veggies, and youâll know spring has truly sprung. Ingredients 1 cup quinoa 3 tablespoons tahini, well stirred 3 tablespoons water 2 tablespoons fresh lemon juice 1 small clove garlic, minced Âź teaspoon kosher salt 12 asparagus spears 3 carrots 6 radishes 1 jalapeĂąo, seeds removed if desired ½ cup fresh parsley leaves Directions In a medium saucepan, combine the quinoa with 2 cups of water over medium-high heat and let come to a boil. Stir once, cover with a tight-fitting lid, and reduce the heat to low. Cook for 15 minutes, until the water is absorbed. Remove from the heat and fluff with a fork. Let stand, covered, for 5 minutes more. In a small bowl, whisk together the tahini, water, lemon juice, garlic and salt. Using a vegetable peeler, peel the asparagus and carrots into long ribbons. Thinly slice the radishes and jalapeĂąo. Divide the quinoa among bowls and add the vegetables. Drizzle on the dressing and scatter the parsley leaves over the top. Nutritional information (per serving) Makes 4 servings. 376 calories, 20 g total fat, 3 g saturated fat, 13 g protein, 39 g carbohydrate, 6 g dietary fiber, 3 g sugar, 0 g added sugar, 0 mg cholesterol, 112 mg sodium Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness
Chronic Back Pain? You May Find Relief With Behavioral Medicine
Understanding the brainâs relationship to pain
No pain, no gain? Not true for people suffering from chronic back pain. Instead, itâs the opposite: Back pain is one of the main causes of missed work (and missed paychecks).
But could the key to coping with chronic back pain be in your mind? âWe actually know that pain is not just a sensory, or physical, experience,â says psychologist Sara Davin, PsyD, MPH. âIt is also an emotional experience.â
Dr. Davin explains how you can harness your pain management super-powers by understanding the very real connection between pain and your thoughts.
The 411 on the mind-back pain connection
To understand how it all works, think of painâs purpose. Pain is your brainâs way of alerting you that something is wrong, whether itâs a stubbed toe or a slipped disk.
How your brain processes an injury, then shares that information, has a direct connection to the level of pain you feel. Youâre aware of pain because your brain tells you itâs there. (Psst â your brain also controls your thoughts and emotions.)
âPain is processed in the brain and the central nervous system. Both have areas connected to the sensory experience, but both also have areas connected to the emotional experience,â Dr. Davin explains. âThe sensory and emotional go together to create the output of oneâs experience of pain. So to comprehensively treat chronic back pain, we have to look at both sides.â
And while traditional treatments like medications and physical therapy can take the edge off, they often ignore the elephant in the room: your thoughts.
âManaging back pain with behavioral medicine strategies might even prevent the pain from becoming chronic,â Dr. Davin states.
What is cognitive behavioral therapy for pain?
CBT for pain is talk therapyâs more specialized cousin. Itâs a behavioral medicine strategy that teaches people how to:
Make the connection between how they think about their pain and the way they interpret it.
Understand how pain impacts their emotions.
Choose coping skills to help with how they function and behave.
Still not sold? Dr. Davin gives this example: Someone who feels that their pain is unbearable may cope by lying in bed and isolating themselves from activities they value. âThis cycle can go on and on,â she explains. âThe person becomes more helpless and then, from a physical standpoint, becomes weaker. Naturally, they now have even more pain.â
With CBT, that helpless feeling (and associated pain) is kicked to the curb because pain psychologists teach people how to:
Pace activities so they donât overdo it.
Practice relaxation and meditation to decrease pain and stress.
Soothe their central nervous system, which increases the feeling of pain when under stress.
The proof is in the pudding. Dr. Davin runs an interdisciplinary program that uses physical therapy and CBT to treat chronic back pain. Patients participate in this program for 4 to 10 weeks, depending upon their progress.
âFolks in the program were better when compared to physical therapy alone,â she reports. âWe have consistently seen significant improvements across all quality of life measures, including how much pain interferes with someoneâs life, levels of fatigue, anxiety and depression, plus improvements in pain-related disability.â
Interestingly, one of the metrics that improves the most in the program is how satisfied participants are in their social roles. âIn our program we teach people how to start having fun again and connected with others,â Dr. Davin notes. âI suspect this is why we see people wanting to be more socially active after the program.â
3 ways to put this new knowledge into action
Hereâs how you can incorporate behavioral medicine strategies into your back pain management:
Find a good pain management doctor. âYou want a doctor who helps you rehabilitate and regain quality of life, but who also thinks about pain beyond its physical components,â Dr. Davin says. âPatients often struggle with the behavioral piece and think it means that their pain isnât real. But your pain is real â you just need someone to help you manage it better using behavioral medicine skills and strategies. Pain psychologists are trained to do this.â
Get your research on. Dr. Davin suggests powering up your e-reader and searching for books that outline the basic strategies for cognitive behavioral therapy for pain. Your doctor may also recommend an online course or resources that offer science-based education about how to overcome chronic pain.
Donât neglect physical therapy. Dr. Davin emphasizes that physical therapy is essential to maximizing back pain relief. âA physical therapist whoâs trained in pain and neuroscience education can explain why behavioral medicine treatments work, plus help you use them,â she says.
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