Wearing no clothes could lead to cooler skin temperatures that put ZZZs within reach
Many people believe they were born with the only pajamas needed for a good night’s sleep, but here’s the naked truth: No research directly confirms that sleeping in the buff leads to better slumber.
There is, however, some validity behind the idea of sleeping naked — namely regarding how a cooler skin temperature improves sleep quality.
So, should you consider stripping down at bedtime before sliding under the sheets? Let’s look at the potential benefits (and risks) with behavioral sleep disorders specialist Michelle Drerup, PsyD, DBSM.
Is sleeping naked better?
There are some possible perks to nude sleeping … so, maybe? Here are a few reasons why you might want to slip off your clothes before slipping off to sleep.
Falling asleep faster
Your body naturally works to lower its thermostat to doze off at night through its circadian rhythm, which regulates your sleep/wake cycle. The faster you cool off, the faster you typically catch some ZZZs, says Dr. Drerup.
That’s also one of the reasons why sleep experts recommended that you keep your bedroom temperature between 60 degrees Fahrenheit and 67 degrees Fahrenheit (15.5 degrees Celsius to 19.44 degrees Celsius) for optimal snoozing.
Improved sleep quality
Ever toss and turn in bed because you’re too hot? Sleeping naked certainly removes any possibility of pajama-induced overheating interfering with a good night’s rest. It’s the absolute final move in shedding layers to stay cool.
“There’s no question that cooler is better than warmer for overall sleeping,” says Dr. Drerup.
And getting enough rest is key to … well, just about everything in day-to-day life. Waking up refreshed can help you manage stress more effectively, improve focus, boost performance and make you a more pleasant person.
For women: reduced risk of yeast infections
Tight-fitting underwear can trap heat and moisture between your legs. What makes a yeast infection thrive? Yep — heat and moisture.
Sleeping naked (or even in loose-fitting cotton bottoms) allows for some air circulation around your vagina. Keeping the area cooler and drier may help reduce your chances of getting a yeast infection, too.
For men: potential fertility boost
Heat isn’t a friend of male fertility. Regular exposure to higher temperatures for your testicles can cause sperm counts to drop. Wearing underwear that keeps things packed tight doesn’t exactly offer a cooling effect.
Studies show that men who wear boxers have a higher sperm count than their buddies in briefs. So if loose-fitting boxes help that much, imagine what 8 hours of no clothing might do.
Reasons to keep your PJs on
Sleepwalkers may want to give the idea some extra thought to going au natural to avoid any potential awkward encounters, notes Dr. Drerup.
And if you’re not a fan of doing laundry, consider this: Your washing schedule for bedding may need to increase with more skin-to-sheet contact. (Gross fact: The skin cells you shed in a day can feed 1 million dust mites. You don’t want to turn your bed into their buffet.)
Can you be cool and clothed?
Going to bed “nearly” naked while wearing lightweight and loose-fitting garments can bring you similar quality sleep results as taking everything off. “Tank tops and boxer-style briefs don’t possess a ton of warming qualities,” says Dr. Drerup.
And while being cool is desirable for sleep, you also don’t want to be cold. There’s even evidence that wearing socks to bed to warm your tootsies can help you drift off to sleep.
So, which is it: off or on?
Ultimately, what you wear to sleep is a personal choice. “There’s no proven benefit or harm to sleeping naked,” says Dr. Drerup. “Just do what feels right and then rest easy with your decision.”
You’re taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
“Research shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,” explains Dr. Rainbolt. “Another study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether it’s a wet or dry cough.”
Is it safe for children?
Giving honey to a child under 1-year-old isn’t recommended, warns Dr. Rainbolt.
“There’s concern for an infant botulism, a serious illness that’s caused by Clostridium botulinum,” she continues. “While it’s a rare occurrence, honey can contain spores that cause botulism. It attacks the body’s nervous system and children under one are more vulnerable.”
How to use for a sore throat
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
“You can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,” says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
“If you’re concerned about your sugar intake, then I recommend using honey more sparingly,” she says. “I would just use it at night to give you some relief before you go to bed.”
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
“If it seems like the honey isn’t helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,” she notes.
Is honey safe to use?
Honey can be a helpful tool for those who can’t take traditional cold medications — for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesn’t come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure it’s been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honey’s texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
“There’s a thought that if you use local honey, you are exposed to some of the area’s natural allergens in a positive way,” she explains. “The idea is that it will help with allergies you have.”
The next time your throat starts to tickle, reach for honey and see if it helps.
“Think of honey as a first line of defense for those over 1 year old,” says Dr. Rainbolt. “Honey is something that pretty much everyone can try. And it’s been shown to work as well as some cough suppressant medications. It’s a nice alternative.”
How Long To Breastfeed: What the Guidelines Say and What To Consider
Recommendations encourage breast milk exclusively for baby’s first six months and continuing to provide human milk until age 2 and beyond
How and what you feed your baby is probably one of the most basic — and yet deeply personal — decisions you’ll face when you become a parent.
You’ll hear things like “breast is best.” As in, breastfeeding (chestfeeding) is the absolute best way to nourish your baby.
And then you’ll hear the retort, “fed is best.” Meaning breast milk (human milk) and formula are both fine. As long as your baby is getting nutrients in their belly, all is well.
Then come the opinions on how long you should breastfeed. (You’re still breastfeeding? You gave up on nursing already? You fed your baby formula?)
It can feel like there’s no right way to do it. And there’s some truth to that.
Because what works for one family may not be feasible for another. But that’s OK.
Breast milk can provide certain benefits that formula can’t mimic. But breastfeeding, especially for long periods of time, might not work for everyone. Or you may have been given the impression that you’ve continued providing human milk long after others think you “should.”
No one should feel guilt, shame or otherwise crummy about how they feed their baby. Let’s face it, mom guilt is tough enough as it is.
So, we talked with board-certified breastfeeding medicine physician Heidi Szugye, DO, about breastfeeding recommendations.
How long to breastfeed
Science shows that if you can give your baby human milk (either your own or a donor’s), it has its benefits. And the longer, the better, experts recommend.
12 months to 24 months (and beyond): Mostly solid foods with some human milk, as mutually desired by parent and child.
Previous recommendations called for providing breast milk until age 1. But these newer guidelines (implemented in 2022) are based on the understanding that human milk has benefits that continue long after baby’s first birthday. And they help to remove stigmas associated with people who choose to extend breastfeeding into toddlerhood.
“These recommendations are a call to action for everyone, and that includes hospitals, pediatricians and all physicians that are taking care of families,” Dr. Szugye states. “We want to make sure our practices and policies are set up to support people who choose to breastfeed beyond the first year of their child’s life.”
Think of the guidelines as the best-case scenario. If it works for you, your family, your child, your body and your life to breastfeed for two years or longer, you’re doing a great thing. And there’s no reason to stop until you and your child are ready.
If it doesn’t work for you, that’s OK, too. Your worth as a parent and your love for your child can’t be measured in ounces of milk.
Benefits of extended breastfeeding
The recommendations are based on research showing that human milk has some big benefits. And those perks continue for as long as you continue to supply it.
“Breastfeeding offers tremendous benefits — from custom-made nutrition and increased immunity to protecting you against some forms of cancer. And those benefits don’t go away as your baby ages,” Dr. Szugye shares. “We have more and more data supporting that there are benefits to breastfeeding for more than one year when possible.”
Breastfeeding can offer both you and your baby some big benefits:
Benefits for lactating parents
Benefits for baby
Lower risk of developing conditions like Type 2 diabetes, high blood pressure, cardiovascular disease, breast cancer and ovarian cancer.
Decreased risk for ear infections, respiratory infections, gastrointestinal illnesses, SIDS, leukemia, diabetes, obesity, asthma and eczema.
“There are a lot of immunologic factors and components to human milk,” Dr. Szugye says. “One big advantage to human milk is that you pass antibodies to the baby. So, if you’re exposed to a respiratory illness or GI illness, those antibodies are passed on to the baby and then that makes them less likely to get sick. And if they do get sick, it’s less severe. It’s almost like a built-in immunity.”
Keeping up milk supply for the long haul
Some people can make enough milk to breastfeed for as long as they and their babies choose. But some don’t. At least not without taking some steps to keep it up.
If you suspect your supply is dwindling as your child gets older, there are ways to help promote more milk production if you want.
“Many people notice their supply drop and mistakenly assume it won’t return,” Dr. Szugye notes. “But if you want to continue to breastfeed, there are options that could help.”
If a supply boost is in order, you can try:
Nursing more often — Add sessions as long as your child will nurse. If you’re away from them during the day, try early evenings, mornings or weekends.
Pumping strategies — An extra session or several short “power pumping” sessions (think five to 10 minutes throughout the day) for several days in a row can trigger your body to make more milk.
Breast massage and compression — Easy-to-learn techniques can improve drainage when nursing or pumping.
Take care of yourself — Reduce stress, rest when possible, hydrate and eat a balanced diet with an extra 500 calories a day to support breastfeeding.
Not an ‘all-or-nothing’
If two or more years of breastfeeding seems daunting, remember that you have options.
For starters, giving your child human milk doesn’t always mean latching them to your breast and nursing. That’s just one way to do it. Pumping milk and putting it in a bottle, cup or spoon are also options.
And you may find that a donor bank could be a route to explore if you don’t lactate or if you have concerns about a low milk supply. Donor milk is pasteurized, screened for drugs, medications and infections, and tested for bacterial contamination before it’s stored and made available for purchase.
“Reach out to your pediatrician or women’s healthcare provider if you’re interested in obtaining donor milk. You may need a prescription from a healthcare provider,” Dr. Szugye suggests.
Remember, too, that any amount of human milk can be a benefit. If keeping up with your baby’s breastfeeding demands becomes too high a burden, there are alternatives.
Some parents may find that supplementing with formula (or other foods and milk after baby turns 1) can help give your child some human milk, while keeping up with their nutritional needs — and not burning yourself out in the process.
“It’s not an all-or-nothing thing,” Dr. Szugye reassures. “Any amount of human milk you can give is a benefit. If it doesn’t work for you to constantly supply human milk, that’s OK. We’re all just doing our best.”
If breastfeeding is going well for both you and your child, there’s no reason to give it up until you’re both ready to.
Feeding a baby is tough work, no matter how you do it. And chances are, you’re doing a fantastic job.
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Provides essential amino acids
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
Promotes muscle development
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
A creamy smoothie with crunchy toppings — 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 can’t 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 there’s 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 they’re in your stomach juices, which can be helpful if you’re 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 that’s 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 wouldn’t 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
Even casual drinking can put your long-term health at risk. Our liver specialist explains the findings of this study.
New Study: No Level of Alcohol — Even Casual Drinking — Is Entirely Safe
Leading cause of death of those age 15-49
Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.
Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.
“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.”
What the study examined
The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.
Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.
But isn’t alcohol good for your heart?
Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.
She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.
The damage grows over time
And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.
“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.”
Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.
It’s easy to feel alone and overwhelmed. How bonding with an animal can help with social support and unconditional love.
Therapy animals have long been the trusted companions of people with disabilities. Now, animals of all kinds are proving their value to individuals dealing with a wide range of mental health conditions, including depression and even dementia.
Physiology helps explain why animals are such effective therapists for all of us, says Marwan Sabbagh, MD, Director of Cleveland Clinic’s Lou Ruvo Center for Brain Health: “Simply petting an animal can decrease the level of the stress hormone cortisol and boost release of the neurotransmitter serotonin, resulting in lowered blood pressure and heart rate and, possibly, in elevated mood.”
Pets can bring calm and companionship
Whether you’re an older adult, a patient dealing with mental health conditions or a caregiver, it’s easy to feel alone and overwhelmed. Depression isn’t uncommon, either, a byproduct of isolation and loneliness.
In these cases, bonding with an animal can help fill this void with social support and, from dogs in particular, unconditional love.
An Australian study of 199 patients who were dealing with mental health conditions such as depression, anxiety or post-traumatic stress disorder found that 94% reported a “reduction of anxiety through tactile stimulation” thanks to a psychiatric assistance dog (PAD). Additionally, 51% of the patients reported that their PAD was responsible for “interrupting undesirable behavior.”
Pets can also foster human connections for their owners. Take a dog for a ramble and strangers who would never dream of approaching you in other situations will strike up a conversation centered on the animal. Even a mere smile from a passerby is a connection that can brighten your day.
A survey of 14 community-dwelling adults aged 65 or older with pets by the journal Aging & Mental Health found that their pets might benefit them by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”
But besides living up to the billing as a human’s best friend, there’s yet another benefit that pets, particularly dogs, can bring owners.
The extra benefit of exercise
If your pet is a dog, especially an active one that loves walking, that can yield a second, equally important benefit: physical exercise, which is also key to a brain-healthy lifestyle.
According to the Centers for Disease Control and Prevention, adults need at least 150 minutes a week of moderate-intensity aerobic activity for good health and double that amount for greater health benefits. Brisk walking (at least 3 mph, around 20 minutes per mile) qualifies as moderate-intensity activity.
The payoff extends beyond enhanced brain health to weight control, improved cardiorespiratory fitness and muscular strength and reduced risk of chronic diseases and killers such as heart disease, stroke, cancer and diabetes.
“We know that physical exercise, and aerobic exercise in particular, is very beneficial for maintaining brain health, even in people who are at risk for developing dementia and Alzheimer’s disease (AD),” says neuropsychologist Aaron Bonner-Jackson, PhD. “You can make a major difference in terms of how your body is functioning and, as a result, how your brain is functioning.”
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).
If you’re a regular dairy milk drinker, you’re 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 aren’t just for pro sports players.
“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”
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.
“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your body’s movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. They’re both:
Animal-based proteins.
Complete proteins — 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. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But casein’s 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 can’t produce — 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 “feedings” 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 body’s 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 don’t 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 — 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 protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll 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.
Casein’s 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.
“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 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.” 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 body’s 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 body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.
What to consider before taking casein
For most people, casein doesn’t 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:
“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:
“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”
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 can’t remove the waste, the buildup of toxins can lead to serious health complications.
“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”
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.
“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”
The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s 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:
“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK
If you run regularly, whether it’s 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.
Don’t skimp on carbohydrates
Although low carbohydrate diets are popular go-to’s for people wanting to lose weight, they’re 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 aren’t training. Undereating carbohydrates can be hard on your body and affect your recovery after your run.
Here’s 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 “burn out” or “hit a wall” while training.
Running Diet — 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 don’t 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 isn’t 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 body’s absorption of iron.
What to Eat Before Running ― 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 it’s been more than three to four hours since you’ve 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, it’s 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 ― 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 ― particularly those that are easily absorbed, such as white bread, pasta and rice ― for 24 to 48 hours before a big race or distance run, to shore up your body’s 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 it’s important to make sure during that time you’re 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
It’s 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 you’re 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 don’t understand how much energy they’re 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 ― 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 you’re not keeping up with your training goals.
Many older adults focus on exercise and diet to stay healthy. But one of the worst offenders to health—poor balance—is often an afterthought. “I see a lot of older adults who are nonchalant about balance,” says Liz Moritz, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital.
Unfortunately, imbalance is a common cause of falls, which send millions of people in the United States to emergency departments each year with broken hips and head injuries. But there are many things you can do to improve your balance. The strategies below are some of the most effective.
Physical therapy
Physical therapy for balance focuses on the ability of the joints and brain to communicate, the balance system in the ear (the vestibular system), and vision. “We coordinate all three with exercises such as standing on one foot, first with the eyes open, and then with the eyes closed. We also work on joint flexibility, walking, and lower-extremity exercises on one or two legs,” says Moritz. Other exercises that boost balance include chair stands (see “Move of the month”) and squats. Make sure you get training before attempting these exercises at home.
Muscle strengthening
“Core strength is very important for balance. If the abdominal muscles in your core are weak, they cannot support your limbs, especially when you’re walking. If the gluteal muscles in your buttocks and hips aren’t strong, they won’t be able to propel you forward,” says Moritz. Muscle strengthening can help. Moritz suggests starting with gentle core exercises like a pelvic tilt (lie on the floor with your knees bent up, then roll your pelvis up) and then moving to more intense exercises such as wall planks (stand six inches from a wall, keeping your body rigid, then lean forward with your forearms flat against the wall, and hold the position for 20 seconds). Leg lifts will strengthen the gluteal muscles, and adding resistance bands to leg lifts makes the exercise even more effective.
Tai chi and yoga
“Tai chi and yoga are exercises that make you pay attention to the control and quality of movement, rather than the quantity, which improves your balance,” says Moritz. In tai chi, you practice slow, flowing motions and shift your weight from one limb to another. Yoga incorporates a series of focused postures and breathing. Both exercises increase flexibility, range of motion, leg and core strength, and reflexes. The result: you become better at balancing in a number of different positions, which helps you avoid falling if you encounter uneven pavement or obstacles in your path.
Vision correction
“If you can’t see where you’re going, your fall risk goes up,” says Moritz. “A lot of people I treat for balance are here be-cause they tripped when they didn’t see something on the floor.” The fix may be as simple as a new eyeglasses prescription. Get a comprehensive, dilated eye exam every one or two years if you’re 65 or older, every one to three years if you’re age 55 to 64, and every two to four years if you’re 40 to 54. If you have an increased risk for other eye conditions, you may need an eye exam more often.
Assistive walking devices
A cane or a walker can complement your balance and give you more stability and confidence walking. But don’t buy a device on your own. “If it’s too high or too low, that can cause a fall. You need to get it measured, and you need training to learn how to use it,” says Moritz. Training takes just a few physical therapy sessions. Walkers are available with wheels intended for different terrain, lockable brakes, seats, baskets, and other features such as headlights. Canes are available with various handgrips and bases.
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