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7 Gut-Healing Foods – Experience Life

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When your digestive system is acting up, identifying and avoiding problem foods is often a ­vital first step to relief. But all this attention to exclusion leaves a couple of key questions unanswered: What can a person eat during rough digestive times? And do certain foods help resolve issues while building gut health and resilience?

Here’s the good news: Food is not the enemy when digestive issues arise, even though it can feel that way. Whether you suffer from ulcers, acid reflux, leaky gut, or irritable bowel syndrome (IBS) — or routinely encounter some undiagnosed gut distress — you can choose foods that promote healing, fortify digestive health, and support the entire gastrointestinal (GI) ecosystem.

It Starts With Goodbye

If you regularly experience bloating, reflux, stomach pain, or bowel irregularity, your gut likely does need some care. A healthcare practitioner literate in GI issues can help you identify the root causes of your distress and map out the first phase of your healing process. This will likely include an elimination diet.

“So many different foods trigger people, and there is so much confusion over what gives them digestive distress,” says Hilary Boynton, coauthor of The Heal Your Gut Cookbook. “That is what makes an elimination diet so valuable.”

Elimination diets often relieve symptoms, but most are not meant to last forever. “I do not see these protocols as lifelong ways of eating,” says clinical nutritionist Liz Lipski, PhD, author of Digestive Wellness. “Instead, it is a therapeutic trial to see if changing your diet makes you feel better, to allow the gut to heal, and to give you diagnostics.”

The exceptions, she says, are common allergens, such as gluten, dairy, and eggs. These are more likely to cause long-term trouble for those who can’t tolerate them. Giving up these foods can make people feel so much better that it’s worth the sacrifice.

Foods That Heal

If you’ve experienced a period of gut distress, your body may begin to associate food with discomfort. You may even notice yourself dreading eating. But once you’ve identified and eliminated trigger foods, an array of healing foods may help keep symptoms in check and support a more resilient gut over time.

An added bonus: These beneficial foods also support a more resilient mind. “The gut microbiome can have dramatic effects on mind and mood,” says integrative nutritionist Kathie Swift, MS, RDN, LDN. This is due to the strong connection between the gut and the brain through the vagal nerve and hypothalamus-pituitary-adrenal axis.

“We can shift the microbial messages to the brain using food,” she explains. “It’s food as psychological medicine.” (For more on this relation­ship, see “Healthy Gut, Healthy Brain”.)

Now let’s meet some of the foods that are most medicinal for the gut.

1. Dandelion Greens

Good for: Fat digestion

Dandelion greens enhance fat digestion in two ways: They’re both a choleretic, meaning they stimulate bile production, and a cholagogue, an agent that increases bile flow.

“If a person feels like they are not digesting fat well, a cholagogue can help,” says Lipski. Dandelion greens may also promote bowel regularity and improve blood-sugar balance. They are anti-inflammatory and anticarcinogenic, too.

How to Eat More: Dandelion is notoriously bitter, so if you’re keen on bitter flavors, try the greens in salads, as a base for pesto, or sautéed or braised with garlic.

You can also drink roasted-dandelion-root tea — its pleasant bitterness makes it an excellent coffee substitute. If you have a sweeter palate, try adding dandelion greens to a smoothie with berries, ginger, or green apples.

Cautions: Since dandelion stimulates bile production, those with gallstones or bile-duct issues should consult a healthcare practitioner before consuming large quantities.

2. Cabbage Juice

Good for: Peptic ulcers

In 1949, researcher Garnett Cheney, MD, wanted to see if cabbage juice could help heal ulcers; earlier animal studies had shown promise. So he asked study participants to drink a liter of cabbage juice daily and then tracked how long it took their ulcers to heal compared with people who tried conventional therapy.

The results were astounding: Those who drank cabbage juice saw their ulcers heal in an average of nine days. Earlier studies suggested that conventional treatment typically healed the ulcers in 42 days.

Cheney didn’t know what we know ­today — that most ulcers are triggered by the bacteria Helicobacter pylori — but he discovered something that research confirmed some 60 years later. In one ­animal study, cabbage juice showed “significant inhibitory effects” on H. pylori. Plus, cabbage, like all crucifers, has a vast array of health-promoting properties, including supporting the liver’s detox ­efforts and helping to guard against cancer.

How to Get More: Cabbage juice is surprisingly palatable when it’s combined with juice from other vegetables and fruits, like beets, parsley, and lemons. It may be hard to drink a liter a day, Lipsky notes, “but if you get in a little bit every day, you will end up with some benefit.”

Eating cabbage is easier and also offers plenty of gut-healing benefits: Add it to soups and stir-fries, sauté it in butter and spices, or roast it in the oven — cooking softens cabbage’s astringent flavor. And sauerkraut offers double benefits as a fermented food with probiotics.

Cautions: If you suffer frequent bloating and gas, cabbage may exacerbate those symptoms, especially if it’s eaten raw. If this is true for you, test to see if cooking cabbage makes it more digestible.

3. Fermented Foods

Good for: Gut dysbiosis, leaky gut, constipation, diarrhea, maintaining long-term gut health, building digestive resilience

Sauerkraut, kimchi, yogurt, kefir, and other fermented fare are rich in probiotics, which support the health of the gut microbiome. Probiotics have also been shown to help correct gut dysbiosis (an unhealthy ratio of bad bacteria to good bacteria in the GI tract); protect the delicate gut lining; improve transit time, regularity, and stool consistency; and treat and prevent antibiotic-associated diarrhea.

In other words, the gut-healing potential of fermented foods is both broad and significant.

Some research suggests they may also ease IBS symptoms and prevent diverticulitis (inflammation or infection of the pouches that can form in your intestines), but results are inconclusive. Use your body’s response as a guide when deciding whether or not to eat fermented foods. If they trigger problems, avoid them (at least for now). If not, enjoy them to your heart’s content; their probiotics make them a boon for gut health.

How to Eat More: Ferments such as sauerkraut and kimchi are great counterpoints to anything rich or starchy. They also add bright flavor to sandwiches and stir-fries — especially those with a creamy sauce like peanut or coconut.

For breakfast, plain yogurt can be topped with berries and nuts; for lunch or dinner, it can be used as a garnish for curries and other spicy dishes.

Those who love tangy flavors can enjoy drinks like kvass and kombucha. Just be on the lookout for added sugars, which can negate some of the benefits of fermentation.

Cautions: Some functional-medicine practitioners argue that gut conditions like SIBO (small intestinal bacterial overgrowth) don’t need more microbes introduced into the ecosystem. The way to tell if that’s true in your case is to track symptoms: If you notice an uptick in bloating after consuming fermented foods or drinks, ease off.

No eating protocol is healthy for all people, all the time. “I have patients who get so wrapped up in something that they’ve read is healthy that they can’t give up eating it even if it is making them miserable,” says Michael Ruscio, DC, author of Healthy Gut, Healthy You.

He cautions that “these things are very individual” and if you feel worse when you eat a specific food — even a gut-friendly superstar — avoid it for now.

4. Bone Broth

Good for: Leaky-gut syndrome, long-term gut health

Sipping bone broth can be soothing when your gut is overactivated; it may also be healing. “We know that bone broth is high in collagen, minerals, glucosamine, and chondroitin — compounds that alkalize and nourish the body,” says Lipski. “They seem to be really healing for the gut.”

When your digestion isn’t optimal, adding some broth to your diet is a great way to get more vitamins and minerals — and make the most of them. Research on collagen is mixed, but some experts suggest it may improve tight junctions in the gut by helping to rebuild damaged tissue.

How to Eat More: Drink it like tea, use it as a base for soups and stews, add it to chili, use it as a cooking liquid for grains or as the base for a risotto.

Cautions: If your body overproduces histamine (a condition known as mast cell activation syndrome), steer clear of bone broth. “Bone broth can trigger a histamine response,” says Lipski. (For more on histamines, visit “What You Need to Know About Histamine Intolerance”.)

5. Garlic

Good for: Peptic ulcers, food poisoning and other acute gut infections, gut dysbiosis

The phytonutrient content of garlic is so impressive that functional-medicine physician Terry Wahls, MD, suggests that two cloves are as nutritionally potent as a full cup of any other vegetable. Garlic has been shown to kill H. pylori, the bacteria that causes a majority of peptic ulcers, and research at Washington State University found that garlic was 100 times more effective than two popular antibiotics in killing Campylobacter bacterium, one of the most common culprits behind food poisoning. (This effect appears to be attributable to garlic’s sulfur compounds.)

Garlic also contains prebiotics, a type of fiber that feeds good gut bacteria. So if you are suffering from an imbalance of bacteria in the gut microbiome, know that garlic works as both an antibiotic (killing off hostile bacteria) and a prebiotic (feeding good bacteria).

How to Eat More: Garlic is extremely versatile. Add it to sautés and stir-fries; crush it into salad dressing; include it in sauces; enjoy it raw in pesto. Raw garlic delivers the most potent antimicrobial benefits. When heating, add it just before taking a dish off the flame. Either way, try to chop it at least 10 minutes before cooking it; this triggers an enzyme reaction that boosts its healthy compounds.

Cautions: Garlic is a high-FODMAP food — an acronym for “fermentable oligo-, di-, monosaccharides, and polyols.” This group of carbohydrates can sometimes trigger bloating and stomach pain. If you associate these symptoms with eating garlic, you may be intolerant of some high-FODMAP foods.

Consider trying a low-FODMAP diet, which temporarily eliminates foods with high levels of these substances. (For more on the low-FODMAP diet, see “Can An Elimination or Low-FODMAP Diet Treat IBS?”.)

6. Chia, Flax, and Hemp Seeds

Good for: Constipation, gut inflammation

Chia seeds, flaxseeds, and hemp seeds are excellent sources of fiber, a healing nutrient for the gut. “Fiber is the key nourishment for the gut microbes, which feast on it and transform it into fatty acids that work at the cellular level [to improve health],” Swift explains.

This fiber-to-fatty-acid transformation also exerts a positive influence on the gut–brain axis. “A daily dose of fiber is hope delivered straight to the brain,” she adds.

Flaxseeds have been shown to reduce inflammation in the gut and improve glucose tolerance. Both flaxseeds and chia seeds are rich in omega-3 fatty acids, which help tamp down inflammation systemwide. And the added fiber is good for maintaining colon health.

How to Eat More: All three seeds add protein, fiber, and essential fatty acids to your morning smoothie. Toasted hemp seeds add crunch to salads. Ground flaxseeds and chia seeds can be mixed with water and used to replace eggs to bind baked goods. (Learn how at “How to Make a Flaxseed ‘Egg’”.)

Chia seeds are great thickeners: Mix them with coconut milk, berries, and a little honey or maple syrup for a tasty pudding.

Cautions: Health experts once universally cautioned people who suffered from diverticulitis to avoid eating seeds because they might get stuck in the diverticula (the pouches that can form in the colon) and trigger an infection. That view is changing, however, as the link between diverticulitis and seed consumption is unproven. Err on the side of caution and avoid seeds if you are recovering from a severe flare-up.

7. Ginger

Good for: Motility issues, nausea, functional dyspepsia, flatulence, bloating, belching

Functional dyspepsia occurs when food sits in the stomach for too long for no apparent structural reason — and it can stir up trouble. People with functional dyspepsia report feeling full after eating only a small portion, and they regularly experience postmeal bloating, burping, and flatulence.

If you’re troubled by these symp­toms after eating, ginger might help: Studies have shown it speeds up gastric emptying. Ginger has also been well studied for its antinausea effects; it’s long been used as a treatment for motion sickness and morning sickness.

How to Eat More: Ginger adds mild heat to dishes both savory and sweet. Fresh ginger is common in stir-fries and curries, but it’s also terrific in dressings and marinades; adds a kick to green smoothies and juices; and livens up baked goods. Boiling fresh ginger for tea makes a great postmeal digestif.

Cautions: Eating a large amount of ginger may trigger mild heartburn or cause diarrhea.

So even when your digestion isn’t optimal, there are still foods you can enjoy. Use specific fare to soothe flare-ups, and other foods to repair your gut over time.

Knowing you have a list of supportive, go-to options can help you stay strong and nourished — and get you on the road to healing.

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5 Ways to Get Your Fitness Routine Back on Track

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Two days before Amanda Thebe noticed her first COVID-19 symptoms in March 2020, she did a 25-minute barbell workout and ran six miles. It was the last time she would exercise for almost 10 weeks.

Although she kicked the virus and tested negative after five weeks, residual symptoms flared up every time she even tried to take a walk.

“I was in a pity party for a good six weeks,” says Thebe, a personal trainer in Houston with more than 20 years of strength training under her belt. “Then one morning I woke up and thought, I can’t let this virus keep me down. I have to find the small wins every day.”

Over the next several months, Thebe rebuilt her health and fitness. Through patience and consistency, she regained her pre-COVID conditioning by October 2020.

Illness is just one reason you might fall off the fitness wagon. Injury; surgery; postpartum recovery; a major life event, such as a divorce or death; a consuming work project; or simply losing interest in an exercise routine can all disrupt your trajectory.

And while the world may be chanting, “No excuses!” the reality is that life is full of ups and downs and pauses and resets.

Getting Back on Track

When priorities need shifting, the key to getting back on track isn’t trying to climb back on a moving wagon. It’s carefully considering what you want from a fitness routine and developing a realistic plan to help you get there. Successful reentry into a workout regimen requires strategy, adaptability, and plenty of support.

Our experts discuss what happens physically and mentally when we take a break and suggest five steps for easing back into exercise.

1. Set Realistic Expectations

Imagine you’re a seasoned runner training for a marathon PR when you injure your knee. You start seeing a physical therapist, who tells you it will be six to eight weeks before your knee heals. Your race is in eight weeks, so your goal stands. But is it attainable?

“The problem starts when people have unrealistic expectations,” says Shanté Cofield, PT, DPT, OCS, CSCS, a physical therapist and movement educator in San Diego.

Completing your PT sessions or recovering from a contagious illness is not necessarily a green light to resume your former fitness routine. Cofield says it’s crucial for healthcare providers and movement professionals to help patients manage expectations.

“The No. 1 thing is to realize the value of playing the long game,” Cofield explains. She advises setting goals over 18 months. The long-game mentality is vital whether your hiatus was prompted by injury, illness, or some other unforeseen life circumstance.

Setting realistic expectations allows your body and mind to get on the same page, says sport and exercise mental-skills coach Carrie Jackson Cheadle, MA, coauthor of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries.

“It’s important to be able to define success in that moment and not define it based on what you could do before,” she says. “What we don’t realize is that our brain holds on to our original goal and expectations. We need to consciously redefine these.”

Cheadle frequently works with athletes who want to push their bodies hard right away. “They’re excited and they think, That’s what I was able to do before, so I should be able to do it now. They want to see if they can get to the level they were at, so they put everything out there. And they don’t feel the effects until the next day.”

In these instances, trying to “listen to your body” may not be enough to guide a return to workouts. Experts recommend listing your goals and holding yourself accountable to gradual increases in load, speed, distance, or other variables.

“Where you were is not where you should start,” says Mark Schneider, a Minneapolis-based strength coach who specializes in injury rehab and pain management. “Having realistic expectations is starting at about 60 to 70 percent capacity of where you were before and doing a solid month there before slowly progressing your capacity.”

Cofield advises adding no more than 10 percent of any variable (volume, load, speed, distance, etc.) at a time.

She also notes that pain is a lagging indicator that you’ve been pushing too hard. It’s better to start slow, make incremental changes, and track markers other than pain. “If you wait until you have pain [before dialing back], you’ve waited too long.”

Tracking your training along with your overall physical and mental health can help you recognize patterns and determine whether your goals are appropriate. For instance, once Thebe started monitoring how she was feeling on a 1-to-10 scale each day, she found that she could only do about half of what she thought she could do without experiencing residual coronavirus symptoms.

“I looked at goals I could normally achieve in a month and set them for the end of three months. Since deciding that’s what I had to do, it was actually quite empowering. It gave me control,” she says.

“There’s so much pressure to be perfect in fitness. It’s OK to press the reset button and be a beginner again.”

2. Focus on Consistency

Some athletes assume that easing back into fitness means working out less frequently. But if your old schedule worked well for you, the comeback version doesn’t have to differ much. Using the overall structure of your former routine as an outline for your new one can be helpful, says Danny King, master personal trainer at Life Time.

“I want clients to come back with the routine that worked for them — that routine is part of what made them successful — but I want them to ease back into total volume and modify really aggressively,” he says.

For example, if you previously ran five days a week with your weekly mileage totaling 30 miles, you can still lace up your shoes Monday through Friday, but maybe you run or walk only one mile at a time.

Or if you were hitting the gym every other day at 6 a.m., set your alarm on those days and go lift weights, even if it’s just for 20 minutes.

“Your priority should be frequency and consistency,” says Schneider. “Getting back into the environment you were in before should take priority over what you were doing in that environment.”

Moreover, if a routine wasn’t working for you before, a break can offer the chance to create a training plan better suited to your goals and lifestyle.

“The stopping and restarting is an opportunity to highlight your desire and the goals surrounding it,” he says. “Maybe this time gave you the opportunity to run around and play on the playground or in nature. Maybe you’ve decided you don’t really want to continue hitting the same cardio machine and doing upper- and lower-body splits in the weight room like you’ve always done.”

It may be time to try a new group fitness class, activity, or sport.

Before resuming a workout regimen, ask yourself if you enjoy it and want to commit to doing it again. “What matters to you? What do you ultimately want to get back to doing?” says Cofield. “Movement is medicine. You don’t want to take it if it tastes bad.”

3. Program Smart

Whether you’re returning to an old routine or starting a new one, focusing on form and technique and considering different kinds of movement can help you avoid injury and keep you from getting discouraged.

For example, if you were following an advanced strength-training routine, King advises starting with big-muscle groups and movement patterns (squat, hinge, lunge, push, pull), and spending a month or two doing more general workouts. “You’ve got to treat your body like it’s a beginner again because, in some ways, it is one,” he says.

He also recommends deliberately training stabilizer muscles, including those of the core, glutes, and shoulders. These areas don’t get worked much in everyday movements and could weaken during a break. No matter what sport or activity you are resuming, strengthening these muscle groups will make you more resistant to injury.

Thebe’s reentry into strength training started with an emphasis on her core — not just the abs but all the muscles of the trunk. “Strength and mobility come from having a stable core. Having a strong core is the foundation of all movements,” she says.

If you’re feeling discouraged, incorporating a variety of movements and training can help you avoid getting caught up in what you could do previously. “Try something you’re less emotionally tied to — whether it’s a different exercise or running a different route,” says King.

Start with single-leg kettlebell deadlifts instead of barbell deadlifts, or dumbbell chest presses instead of bench presses. Or, King suggests, manipulate tempo and slow down the eccentric part of the lift, which can strengthen tendons and ligaments prone to injury. (For more on modifying your strength routine, read “Personalize Your Strength Routine”.)

The emphasis on form and technique isn’t limited to resistance training. Whether you’re a lifter, runner, swimmer, cyclist, dancer, gymnast, competitive athlete, or simply an avid exerciser who loves all sorts of activities, it’s critical to sharpen your awareness and focus on how you’re currently moving. Prioritizing form does double-duty by keeping you safe and injury-free while also giving your mind a place to settle without judgment.

On your next run, consider your gait. On your next bike ride, pay attention to your posture. Whatever you do, make sure you are breathing. (Learn more about building body awareness to improve your fitness at “How to Build Body Awareness to Improve Fitness”.)

4. Don’t Overlook Your Lifestyle

“For a lot of people, exercise is a keystone habit that triggers a lot of other good habits, and when it’s removed, a lot of these other habits are, too,” says Schneider.

Think about lifestyle factors, such as diet, sleep, hydration, and stretching: Have any of these habits changed since your hiatus?

“A key in both fitness and fitness longevity is the ability to monitor and recover as needed,” he explains. “Your rituals around exercise may have to be reset for this to happen.”

Lifestyle becomes especially crucial after illness, injury, or a stressful life event. Adequate nutrition helps your body rebuild and restore tissue and makes you less likely to get injured or sick, or overtrain.

Incorporating mental-health practices, such as meditation and deep breathing, can reduce your overall stress and cortisol levels, which cause fatigue and interfere with muscle remodeling when elevated.

“It’s OK to slow down. Take the time to think about how much time you really have here and consider how you’re sleeping, your resting heart rate, your mood, your breath,” says Cofield. “Your nervous system doesn’t know the difference between your boss swearing at you and you lifting weights. If you want to recover, the answer is not more stress.” (Learn more about the importance of recovery at “Why Workout Recovery Days Are Essential for Optimal Fitness”.)

Thebe says that going out of her way to sit in silence and drink a cup of coffee has helped her start her days on the right track, both mentally and physically. She’s prioritized nutrition and movement outside of deliberate exercise, such as going for walks and swimming. “Recovery is holistic. I’m focusing on things I can control,” she says.

5. Surround Yourself With Support

We know that adequate support is key to coping with an injury or illness, but it can be equally valuable during a return to exercise, says Cheadle. She’s seen athletes who self-sabotage their return by pushing too hard too fast, as well as those whose fear and anxiety prevent them from moving forward.

“Sometimes in the moment that people need the most support, they are getting the least. People don’t realize that they need to recover mentally as well,” she says.

The Association for Applied Sports Psychology identifies three types of social support — educational, tangible, and emotional:

  • Educational: Information gathered from specialists can help you make better choices about your recovery and comeback. For instance, your doctor or physical therapist telling you that glute strength is key to avoiding injury as a runner can help you choose appropriate exercises to supplement your return to running.
  • Tangible: Practical assistance with your daily efforts. For example, a friend might offer you a ride to the gym.
  • Emotional: Informal or formal counseling to help you cope with frustrations and negative emotions. For instance, a friend who’s dealt with a similar hiatus and comeback may encourage you and remind you to see the big picture.

Cheadle’s mindset for coaching often includes both educational and emotional support to athletes. For those who are resuming training after an injury, it’s common to feel anxious about reinjury.

“We become hyperaware of any sensation in that part of the body, even if it is normal,” says Cheadle. She employs mind–body techniques, including breath work and positive mantras, that athletes can use to reduce their stress response.

Cheadle also encourages her clients to connect with a physical therapist, who can help them improve mobility, increase their range of motion, or develop greater strength or cardiovascular capacity. Focusing on the “before” can make it difficult to see some of the subtler indications that you are on the right track to recovery.

Regardless of your reason for taking a break, Cheadle stresses the need to treat your-self with compassion.

“Whether you were taking care of a loved one, or you were just called to put more energy into your business, this is life. You don’t have to punish yourself because life pulls you in a different direction.”

What to Expect in a Comeback

Expressions like “falling off the wagon” and “use it or lose it” can make it seem like we start from ground zero after we take a break from working out. Sometimes it may feel as if that’s the case, but does taking time off really send us back to the beginning?

“When you’re looking at loss of fitness during a break, the question is more like how long have you been training versus how long have you stopped,” says coach Mark Schneider. “The longer you’ve been training, the more your body has adapted to what you were doing, and the longer the break would have to be to affect you.”

Most of the time, any loss you incur within a week or two off is typically the extremes of which you’re capable, he says. For instance, your top running speed or one-rep-max bench press will decrease, but your foundational strength and endurance will remain.

“While peak ability does tend to drop quickly, it also increases quickly — it’s why athletes do a peaking cycle before a competition,” says Life Time master trainer Danny King. “What doesn’t drop quickly are the long-term aerobic-fitness adaptations the body builds over time.”

“This is why a person with a long history of aerobic exercise can train for a marathon much quicker than most people. These adaptations tend to stick around.”

Studies on endurance athletes have found that with inactivity, it takes as little as two weeks for cardiovascular adaptations, such as VO2 max and enzyme levels, to decrease. A study published in 2018 by the Journal of Applied Physiology found that after four weeks of relative inactivity, marathoners incurred significant changes to their heart, affecting how hard a certain pace would feel.

It’s important to recognize that these studies show a decrease in peak performance, as opposed to loss of endurance.

As for strength, research finds that it takes about three weeks for loss to occur. A 2017 study noted that men who did resistance training maintained their strength after two weeks of detraining. A 2013 study involving rugby and football players found that it took three weeks of inactivity before they started to lose muscle strength, which continued to decrease from that point.

Beginners may notice more significant losses than longtime exercisers, but that’s because their progress was likely more neurological and skill-based, explains Schneider. With a shorter training history, your body has less time to solidify fitness adaptations.

The good news is that what you lost will return much faster. Thanks to muscle memory and coordination of your nervous system, your body will find it much easier to perform a move, as compared with the first time you tried it.

It’s also worth noting that any muscle growth you achieved before taking a break gives you an advantage. When you first build muscle, part of the process involves creating additional nuclei for your muscle cells. When you lose muscle, you retain these nuclei. This greater number of nuclei allows you to build muscle faster the second time around.

Research shows that loss of fitness happens much more quickly and drastically if you’re bedridden and inactive, versus engaging in day-to-day physical activity. If you know you’re going to be taking some time off from deliberate exercise, don’t beat yourself up over it. And if you have the chance to keep moving, remember that every little bit counts and will make your comeback much easier.

This article originally appeared as “Your Comeback Story” in the January/February 2021 issue of Experience Life.

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