Tag: Health

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A Strong Core is Your Best Guard Against Back Pain @ClevelandClinic

A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.
A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.

A physical therapist answers your questions

If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.

Q: What is your core?

When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.

Your core includes:

  • Front abdominal muscles — the rectus abdominis
  • Muscles along the side of your body — the internal and external obliques
  • A deep muscle that wraps around the front — the transverse abdominis
  • Muscles in your back that are located between your spine bones and run along your spine — the erector spinae and multifidi

Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.

Q: What is the relationship between core strength and back pain?

Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.

But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.

Q: What are some exercises for the core that can help with back pain?

Here are my top five:

  • Side plank — Sit on the floor with your right hand below your right shoulder and feet stacked. Lift your body, keeping your legs long, abdominals engaged and feet stacked. Hold. Repeat on the other side. You can modify this pose by dropping your bottom knee to the floor for extra support.
  • Plank — Kneel on all fours. Pull in your abdomen and step your feet behind you until your legs are straight. Keep your hands directly under your shoulders and your neck straight. Hold your abdomen and legs tight and avoid letting your lower back sag. Hold and breathe for 30 seconds. You can modify this pose by lowering your knees.
  • Bird dog — Kneel  on all fours. Reach one arm out in front of you, draw in your abdomen, and extend the opposite leg long behind you. Repeat on the other side.
  • Scissors — Lie on your back with your arms at your sides and legs pointed straight into the air above your hips. Press your lower back into the mat and tighten your abdomen. Lower your right leg until it’s a few inches from the floor. Raise your right leg up and begin lowering your left leg the same way. Continue switching right and left.
  • Upward dog — Lie face down with head slightly lifted and hands palm-down under your shoulders. Point your toes. Exhale, then press through your hands and the tops of your feet and raise your body and legs up until your arms are straight and your body and legs are off the ground. Keep your neck relaxed and long and thigh muscles tight as you hold and breathe.

For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.

Q: Can you injure your back by trying to strengthen your core?

Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.

Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.

The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.

Q: When should you talk to a doctor about your back pain?

If any of the following is going on you should consult with your doctor:

  • Your pain has been going on for longer than a month, despite resting from activities that make it worse.
  • Your pain is getting worse.
  • Your pain wakes you from sleep.
  • Your pain is in your low back but also is going down one or both of your legs.
  • You notice that one leg is becoming weaker than the other.

Q: Where should you turn if you want help in creating a plan to address back pain?

Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.

Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.

The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.

https://health.clevelandclinic.org/2016/07/strong-core-best-guard-back-pain/

 

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Strong core muscles help you maintain good posture.@ClevelandClinic

cleveland evrything starts wit your core

If you’re planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.

“The core muscles provide stability for the entire body as it moves,” says Smith. “These muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.”

Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.

Getting started with your core

To get your core muscles in shape, you need to exercise.

“Our bodies were made to move, so any physical activity is really important,” says Smith.

She recommends these specific core-strengthening exercises below.

The first one engages the deep muscles in the abdomen, called the transverse abdominis. “These muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,” says Smith.

“The more you work on these muscles, the more it will become second nature to hold these muscles tight when you’re lifting grocery bags, doing yard work or any other kind of physical activity,” says Smith. This will help support your body.

Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.

Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. “It’s better to take your time, maybe do fewer reps, but with better quality,” she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.

Move on from the core

Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.

Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.

With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. “You don’t have to be in pain to make gains,” she says.

Beginner exercises for core strength

For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.

Abdominal bracing

Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.

Bridge

Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.

Clamshell

Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Don’t let your pelvis roll back during the lifting movement. Hold for 5 seconds.

https://health.clevelandclinic.org/planning-to-start-exercising-start-with-your-core-first/?utm_medium=social&utm_source=twitter&utm_campaign=cc+tweets

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Recipe: Oats and Honey Bread @ClevelandClinic

A homemade loaf that’s sure to impress and please

Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!

Ingredients

  • 2 teaspoons of olive oil
  • 1 3/4 cups warm unsweetened almond milk (directions below)
  • 2 packets of active dry yeast (or 1 1/2 tablespoons)
  • 3/4 cup quick-cooking oats and additional for garnish
  • 1/3 cup honey
  • 3 tablespoons vegetable oil
  • 2 1/2 teaspoon salt
  • 5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
  • 1 large egg

Directions

  1. In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
  2. In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
  3. Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
  4. Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
  5. Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
  6. Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
  7. Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
  8. Preheat oven to 350 F.
  9. Sprinkle with additional oats for garnish.
  10. Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.

Ingredient health benefits

  • Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
  • Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
  • Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
  • Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
  • Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.

Nutrition information (per serving)

Serving = 2 slices
Each loaf makes about 16 slices

Calories: 100
Protein: 2.2 g
Carbohydrates: 16 g
Fat: 2.2 g (0.7 g saturated fat)
Calcium: 6 mg

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From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses. Physical therapist Dawn Lorring, PT, MPT @ClevelandClinic

Take a ‘Paws’ With Downward Dog

This transitional and restorative yoga pose provides a full-body stretch

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.

Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.

Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.

What is downward dog?

Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.

You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.

How to properly do downward facing dog

Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.

Once you’re warmed up and ready to go, follow these steps:

  1. Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
  2. Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
  3. As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
  4. Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
  5. Engage your core muscles and pull your tummy in.
  6. Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
  7. Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
  8. Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
  9. For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
  10. When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.

“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”

Facing dog pose variations

If you have a hard time getting down on your hands and knees, try this wall variation:

  1. Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
  2. Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
  3. As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
  4. Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
  5. If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.

For a more challenging stretch that deeply engages your hips and hamstrings:

  1. While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
  2. For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
  3. Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.

Downward dog benefits

Downward facing dog provides a full body stretch, while also strengthening and working your:

Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:

“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”

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2026 is the Year of the Cabbage @voguebeauty

2026 Is the Year of the Cabbage: Meet the Most Underrated Leafy Green

By Audrey Noble

January 13, 2026

Cabbage often—and unfairly—gets overlooked, with flashier veggies and protein-dense superfoods getting all the attention. But as far as nutritional food options go, the leafy green is pretty hard to beat. A staple in different cuisines (American coleslaw! Middle Eastern malfouf! Chinese suan la bai cai!), cabbage has been a longtime favorite amongst global chefs.

“Much of this stems from its versatility,” Woldy Reyes, chef and author of the cookbook In the Kusina: My Seasonal Filipino Cooking, tells Vogue. “We are seeing a growing trend of chefs utilizing it as a centerpiece, such as cabbage steaks, rather than as a side dish. The culinary appeal has never been stronger.”

“Its popularity stems from its ability to transform,” adds Tatiana Mora, chef of plant-based Michelin star restaurant Mita. “It can be eaten raw, fermented, steamed, roasted, or sautéed, consistently providing flavor, texture, and nutrition. I love it because it is a noble vegetable that grows easily, keeps well, and can be used almost entirely, making it perfect for a conscious and respectful approach to cooking.”

It’s accessible, easy to cook, and delicious. Here are all the reasons cabbage deserves a seat at your table (get it?) in 2026.

What is cabbage?

Cabbage is a leafy green that is part of the brassica plant family (which also includes broccoli, cauliflower, brussels sprouts, and kale), says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. It comes in several varieties, but the most common ones you’ll see are green, red (or purple), and savoy. What makes cabbage different from other leafy greens is its density and durability. “It’s heartier, stores longer, and holds up well to cooking, fermenting, and shredding,” Shapiro says. “Nutritionally, it shares many benefits with other cruciferous vegetables, but it’s often milder in flavor and more versatile across cuisines.”

The Benefits

Besides its versatility, one of the main benefits of cabbage is its many nutrients. Shapiro lists other main benefits of the leafy green:

Supports Gut Health

Shapiro says that, because cabbage contains fiber and other compounds that support digestion, eating this leafy green can benefit the gut bacteria and boost gut health.

Anti-Inflammatory Properties

Cabbage is also rich in antioxidants and phytonutrients that studies have shown can reduce inflammation, she says.

Boosts Heart Health

Along with fiber, cabbage has potassium, which supports healthy cholesterol levels and blood pressure. Cabbage also has vitamin K, which is essential for blood clotting (and bone health). Shapiro points to red cabbage in particular, which she says contains antioxidants called anthocyanins that studies have shown can improve brain and heart health.

Regulates Blood Sugar

Cabbage is low in calories and carbs while being high in fiber, which can help stabilize glucose levels in the body.

Boosts Immune System

Shapiro says that cabbage is rich in sulfur-containing compounds to help strengthen your immune system’s defences—and vitamin C, which studies have shown can provide antioxidant protection and support immune health.

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Running is great exercise. A dietitian talks about what runners should eat ― and when ― for optimal nutrition and performance. @HopkinsMedicine

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.

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Watermelon can be enjoyed many different ways.@ClevelandClinic #hearthealth

Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.

Is watermelon healthy?

Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.

And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.

“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.

Watermelon basil granita

This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.

A bowl of watermelon salad with feta cheese, herbs and sliced almonds

Watermelon, tomato and herb salad with feta

Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.

Slices of lemon, lime, watermelon and strawberries in a glass of water

Fresh watermelon fruit smoothie

This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.

A salad in a white bowl containing watermelon, tomatoes, corn, cucumbers and almonds

Watermelon salad with cucumber, tomato and almonds

This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.

fruit spring rolls

Fruit salad spring rolls

Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.

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9 Ways Alcohol Affects Your Health @ClevelandClinic

February 15, 2024

What Does Alcohol Do to Your Body? 9 Ways Alcohol Affects Your Health

Alcohol affects your whole body, from your liver and immune system to your brain and mental health

You probably already know that excessive drinking can affect you in more ways than one.

There are the empty calories that can lead to weight gain. There’s the potential for injury and regrettable choices. And don’t forget about the hangovers of course.

Heavy drinking can also lead to a host of health concerns, like brain damage, heart disease, cirrhosis of the liver and even certain kinds of cancer.

And that’s on top of the toll that alcohol use can take on relationships, not to mention the potential for financial strain and legal troubles.

But even moderate alcohol use changes the way your body functions.

We talked with hepatologist Shreya Sengupta, MD, about how alcohol use affects your body and your emotional health.

“Some people think of the effects of alcohol as only something to be worried about if you’re living with alcohol use disorder, which was formerly called alcoholism,” Dr. Sengupta says.

“But when you consider how alcohol is metabolized and used by your body, we can start to see that even moderate and social drinking affects our health to some degree.”

Dr. Sengupta shares some of the not-so-obvious effects that alcohol has on your body.

Liver

Your liver detoxifies and removes alcohol from your blood through a process known as oxidation. When your liver finishes that process, alcohol gets turned into water and carbon dioxide.

But when you ingest too much alcohol for your liver to process in a timely manner, a buildup of toxic substances begins to take a toll on your liver.

If alcohol continues to accumulate in your system, it can destroy cells and, eventually, damage your organs.

“When your liver is overwhelmed by oxidizing alcohol, it generates molecules that inhibit fat oxidation,” Dr. Sengupta explains. “The fats build up. Over time, it can lead to a condition known as steatotic liver disease.”

Steatotic liver disease used to go by the name fatty liver disease.

Steatotic liver disease develops in about 90% of people who drink more than 1.5 to 2 ounces of alcohol per day. That’s about one shot glass worth.

With continued alcohol use, steatotic liver disease can lead to liver fibrosis. Eventually, you can develop permanent and irreversible scarring in your liver, which is called cirrhosis.

“The good news is that earlier stages of steatotic liver disease are usually completely reversible in about four to six weeks if you abstain from drinking alcohol,” Dr. Sengupta assures.

Cirrhosis, on the other hand, is irreversible and can lead to liver failure and liver cancer, even if you abstain from alcohol.

Metabolism

You probably are keenly aware of the so-called “beer belly.” That’s shorthand for a round midsection that some people associate with drinking too much beer.

In reality, there’s no evidence that drinking beer (or your alcoholic beverages of choice) actually contributes to belly fat.

But there’s plenty of research to back up the notion that alcohol does lead to weight gain in general. Even for people who aren’t particularly heavy drinkers.

“Drinking gives your body work to do that keeps it from going about its other processes,” Dr. Sengupta notes. “Alcohol distracts your system from its regularly scheduled duties, including things like metabolizing carbohydrates and fats.”

Once you take a drink, your body makes metabolizing alcohol a priority — above processing anything else.

That’s because your body already has processes in place that allow it to store excess proteins, carbohydrates and fats. But there isn’t a storage tank for alcohol. So, your system prioritizes getting rid of alcohol before it can turn its attention to its other work.

That allows excess calories from the foods you eat to sit around, leading to weight gain.

Gut health

Your gut microbiome is a hotbed of bacteria that help keep your digestive system happy and healthy. The trillions of microbes in your colon and large and small intestines are critical to proper digestion. They also help fend off inflammation and support healthy metabolism.

When you drink too much alcohol, it can throw off the balance of good and bad bacteria in your gut.

“Alcohol can kill the good bacteria that live in your gut, allowing bad bacteria to grow unchecked,” Dr. Sengupta explains. “That can lead to problems with digestion, inflammation and even organ damage.”

Having a glass of wine with dinner or a beer at a party here and there isn’t going to destroy your gut. But even low amounts of daily drinking and prolonged and heavy use of alcohol can lead to significant problems for your digestive system.

Heart health

Too much alcohol is bad for your heart. Alcohol can cause:

  • Increased heart rate.
  • Spikes in blood pressure.
  • Irregular heartbeats (arrhythmia).
  • A weakening in your heart (cardiomyopathy).

Warnings from the World Heart Federation go so far as to state that no amount of alcohol is safe for your ticker.

But wait, you may be thinking, what about those headlines that claim red wine is supposed to be good for my heart?

There are a few studies that associate red wine with improved heart health in lab tests. But no research proves that red wine causes any improvements in heart health in people.

“The reality is that alcohol causes more health troubles than it could ever help,” Dr. Sengupta reinforces. “And that goes for your heart, as well as the rest of your body.”

Pancreas

Your pancreas helps your body digest food and manage your blood sugar. Drinking alcohol changes how your pancreas works.

“Your pancreas secretes fluids. Alcohol use can thicken those fluids, which can clog the ducts that those fluids flow out of,” Dr. Sengupta explains.

Like a clog in a drain, those thickened fluids can jam up your ducts. That can lead to pancreatitis, which is inflammation of the pancreas.

Pancreatitis can be a short-term (acute) condition that clears up in a few days. But prolonged alcohol abuse can lead to chronic (long-term) pancreatitis, which can be severe.

Cancer risk

The U.S. Centers for Disease Control and Prevention (CDC) has a clear warning regarding the connection between drinking and cancer: “The less alcohol you drink, the lower your risk for cancer.”

Why?

Your body breaks alcohol down into a chemical called acetaldehyde, which damages your DNA. Damaged DNA can cause a cell to grow out of control, which results in cancerous tumors.

Alcohol use has been shown to raise your risk for several kinds of cancer. That includes cancers of the:

  • Mouth.
  • Esophagus.
  • Throat.
  • Liver.
  • Breast.
  • Colon and rectum.

Immune system

If you drink every day, or almost every day, you might notice that you catch colds, flu or other illnesses more frequently than people who don’t drink. That’s because alcohol can weaken your immune system and make your body more susceptible to infection.

“We see lower levels of a specific kind of white blood cells called lymphocytes in people who drink heavily for long periods of time,” Dr. Sengupta reports. “That can leave them more vulnerable to infectious diseases.”

Brain

The morning after a night of over-imbibing can cause some temporary effects on your brain. Things like trouble concentration, slow reflexes and sensitivity to bright lights and loud sounds are standard signs of a hangover, and evidence of alcohol’s effects on your brain.

Long-term alcohol use can change your brain’s wiring in much more significant ways. Ways that your standard hangover cures won’t even begin to touch.

“Excessive alcohol consumption can cause nerve damage and irreversible forms of dementia,” Dr. Sengupta warns.

Mental health

Alcohol is a depressant. And prolonged alcohol use can lead to mental health conditions like anxiety and depression. Chronic misuse can also lead to paranoia and hallucinations.

Even drinking a little too much (binge drinking) on occasion can set off a chain reaction that affects your well-being. Lowered inhibitions can lead to poor choices with lasting repercussions — like the end of a relationship, an accident or legal woes. Each of those consequences can cause turmoil that can negatively affect your long-term emotional health.

“Alcohol tends to cause more problems than it solves for a lot of people,” Dr. Sengupta emphasizes. “If drinking is affecting your health, your relationships, your work, your finances, it’s time to make some serious changes.”

Ready to stop drinking and improve your health? These tips may help.

If you need more guidance to quit drinking, the Substance Abuse and Mental Health Services Administration (SAMHSA) offers a hotline, 24/7, 365 days a year. Call 1.800.662.HELP (4357).

Alcoholics Anonymous is available almost everywhere and provides a place to openly and nonjudgmentally discuss alcohol issues with others who have alcohol use disorder.

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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! @ClevelandClinic

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.”

Getting enough protein is important because protein has many jobs. It has to:

  • Carry out chemical reactions (like digestion).
  • 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:

Weight loss

A high-protein diet can help you shed excess pounds and maintain a healthy weight. Protein can help you feel full and improve your satisfaction after the meal.

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:

  • Butter.
  • Cheese.
  • Ghee.
  • Ice cream.
  • Infant formula.
  • Milk.
  • Yogurt.

“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

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Berry Smoothie Bowl 🤪 @ClevelandClinic. creamy, crunchy

Recipe: Berry Smoothie Bowl

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

  1. Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
  2. 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.
  • Almonds: This nut may seem ordinary, but its benefits certainly aren’t. Almonds are rich in calcium and unsaturated fats that raise your “good” (HDL) cholesterol. Your brain will also thank you for the flavonoids and vitamin E.
  • 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