National chain CorePower Yoga closed its 200 studios, but is offering online classes free until May 31. Taryn Toomey closed her New York studios, but is offering two weeks of free streaming as a public service, which she said has drawn participants from around the globe.

"Lebanon, Germany, Spain, Italy. It's overwhelming, Toomey said.

Fitness operations whose core business has always been online or home-based are also stepping up their game, using the opportunity to capture new clients. AloMoves, an online fitness service linked to the popular apparel line, has seen a 40% increase on its YouTube channel, where it is offering some free workouts.

The at-home workout company ob has had 10 times the number of sign-ups this month compared to last, according to co-Founders Mark Mullett and Ashley Mills. They said the company also has received tons of requests from desperate parents now that schools are being canceled. Last week, ob launched four 10-minute dance and strength workouts for kids 10 and under.

Peloton, a company that sells high-end stationary bicycles and treadmills featuring instructors who give live and videotaped classes, has extended its free trial period to 90 days.

For most people, coronavirus causes only mild or moderate symptoms, such as fever and cough. For some, especially older adults and people with existing health problems, it can cause more severe illness, including pneumonia. The vast majority of people recover from the new virus.

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Fitness enthusiasts think outside the gym during coronavirus - Auburn Citizen

What you can do when you need to lose weight swiftly

You probably hear about peoples stories or weight loss programmes on the daily; how someoneused one secret trick or a special food. These stories can start to affect how you feel if you are on a weight loss journey. Unfortunately, you cannot remove all of these stories from your news feed to declutter your mind, but you can find quite a bit of relevant information on the internet that can help you.

In particular, this information can help you lose weight efficiently, healthily and quickly, using methods that have proven results. So if you need some tips for losing weight swiftly, read on.

Drink more water

This is one of the simplest ways to lose weight. Hidden calories are found in a lot of sources of our diet, and often in the liquids we consume. Some coffees, teas, milk and alcohol are calorie-dense, so replacing many of these with water can reduce weight gain. Similarly, the more water you drink, the better your body can digest and remove waste, which is a factor in losing weight. This is a good example of how really simple changes in your life can have a dramatic, and positive, change onyour health goals.

Liposuction

You might think that this is an unrealistic way to lose weight, but actually it isnt. Liposuction is a type of plastic surgery procedure whereby fat is sucked out of the body. There is no faster way to lose weight, and the benefits are numerous for anyone who wants to lose fat fast. The experts at https://www.reflectionscenter.com/new-jersey-medical-spa/liposuction/ discuss how and why liposuction is so beneficial to those from all backgrounds, and why it is especially important for those with particular needs. For example, emergency weight loss can save a life, such as obese people who cannot simply start a diet or exercise plan. In these cases, weight needs to be lost safely and efficiently, which is why liposuction could be a solution, as well as for those who want to lose non-life-threatening weight too.

Caloric deficit

Speaking of dietary needs, you need to know what a caloric deficit is too. Eating healthy does not always guarantee weight loss. There is still a lot of food that is good for you that can result in no changes or see you gain weight. How? Well, overeating for one. There is simply nothing that can top how eating more calories than you are burning is going to influence how much you weigh. Restricting your caloric intake is the most proven way to properly lose weight. Within reason of course, but you need to cut your eating down to fewer calories than you are burning. If the average person needs 2000-2500 calories to maintain their healthy weight, then even reducing this by as little as 300-400 calories can help you see changes that will positively affect your weight loss journey.

Regular exercise

Lastly, regular exercise is still one of the best ways to lose weight quickly. When coupled with a caloric deficit, you can start to see significant results fast. Not only is it effective, but it is healthy too. Losing weight is only one part of the solution, you want to know that you are making long term improvements to your health. That is always the purpose of the exercise. Get stronger, run faster, breathe better and feel more comfortable in your skin. Not only should you commit to regular exercise, but you should try to implement more forms of exercise too. Weight lifting and cardio through running or walking are two of the most accessible forms of exercise, but you should try to incorporate things like rowing or swimming as well. The more diversity you have in your exercise, the more calories you burn, the more weight you lose, and the better your body will feel from doing different kinds of movements.

Seeing so many things about weight loss can feel overwhelming at times. You can be bombarded with information from so many sources that it can be difficult to know what to trust. Fortunately, the tips here are simple but effective. They are proven and they are reliable. When you need to lose weight quickly and want to do so without jeopardising your health, then this information is a good start.

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What you can do when you need to lose weight swiftly - The Upcoming

SALT LAKE CITY As the COVID-19 pandemic numbers keep climbing, people are asking if theres more they can do to stay healthy, in addition to following public health recommendations.

We are told 75% to 80% of us will at some time be exposed to this, said Dr. Preston Wilson, a family practice provider at Jordan Family Health in West Jordan. We need to prepare ourselves for when that happens.

Can you boost your own immune system or improve your health enough to skate lightly through the public health crisis?

Looking at more than 200,000 cases worldwide has already shown that those most at risk are adults older than 60, people with chronic medical conditions like diabetes or heart disease and those who have compromised immune systems, including anyone who had an organ transplant.

Experts tell the Deseret News that even those at high risk can do certain things to be as healthy as possible, not only during an infectious disease pandemic but in general. Patients should follow not just the basic advice, but tailored recommendations, too.

Wilson said patients still come in for care and admit they continue to smoke, though COVID-19 can be deadly as it can settle in the lungs. Others admit they havent changed their diets to control their diabetes.

As much as we are concerned about this virus, I dont know that we are doing everything we can to maximize our bodys ability to fight it when exposed to it, said Wilson.

Could building your immune system and health really be as simple as sleeping, eating right, exercising, laughing and staying calm? Experts explain why each has value.

Take this seriously, said Wilson. If you are healthy and strong and you are taking care of your body and maximizing its ability to fight infection, then you have a super high likelihood of recovering very well from this.

Myriad studies have shown that sleep is needed for good health, but many people insist on treating it like a commodity they can skip when pressed for time.

Wilson said that sleep is the first thing that comes to mind when asked if its possible to strengthen ones body and its immune system. Thats when the body recovers from the day.

We know that our immune system gets depressed when we are limiting our sleep and dont get enough, he told the Deseret News. By enough, I mean on average 7-8 hours for adults, and more for children, maybe.

Hes not sure you can produce immunoglobulins better by getting more sleep. But he knows its important to a healthy life, both physically and mentally.

Food is more than fuel in Jennifer James book. The registered dietitian nutritionist and certified health coach at Ogden Regional Medical Center said healthy food choices are the raw materials that allow the body to build proteins, blood cells, immune system cells to fight infections and more. Vitamins and minerals run the chemical reactions that go into the cells, she added. For instance, cells have to have B vitamins to create energy.

The interaction of nutrition and the body is akin to building a house a complex process that needs wiring and plumbing and foundation and framing work, among many other things.

The human body requires vitamins and minerals, proteins, carbohydrates, fats, fluids all those things to keep the body functioning at top capacity. Eating an unbalanced diet or one with a lot of processed food doesnt provide whats needed for the chemical reactions to take place or for the body to be able to build new white or red blood cells, soft tissue, heal wounds and keep the brain going strong. A diet of food as close to its raw form as possible can do all that fairly easily, she said.

Theres no one miracle food, she added. I encourage people to do a whole-food diet, mostly plant-based, colorful foods you prepare from scratch. Its OK, though, to enjoy an occasional less-healthy treat.

Dont eat a bunch of garbage, Wilson said. What you put into your body determines what you get out of it.

James suggests getting an app that tracks food intake and breaks down the vitamin and mineral content, among other things. She particularly recommends one called Chronometer.

Dont lose your sense of humor in a crisis. The Mayo Clinic writes that laughter really does reduce stress, which has a cascade of smaller, immune-system-friendly benefits. A hearty laugh doesnt just tickle your thoughts; it gives organs a burst of oxygen and releases endorphins in the your brain. Laughter varies your heart rate from fast to slow, which is good for you. And it helps your muscles relax.

Perhaps best of all, laughter and positivity can release stress-busting neuropeptides to counter the chemistry that negativity, stress and anxiety induce.

So yeah, this is a very challenging time. But appreciate its funny moments, too.

The memes have been hysterical on the toilet paper hoarding, James said. Humor is wonderful.

The greatest mental health need is finding some balance, Wilson said. We know that people who suffer more from depression and anxiety seem to suffer more chronic disease. It may be that they are not sleeping well or not doing the things they need to do to stay healthy.

Relaxing, which cuts stress, is critical. When the stress hormones are elevated, that does not help our immune systems, said James. She likens it to her experience pushing through finals in college, stressed to the max, then going home. I was always sick at Christmas.

Shes among experts who believe being worn out and stressed makes people an easy target for illness.

Meditation is being heralded worldwide for its mental health benefits, from lowering blood pressure and heart rate to perhaps improving memory and building the immune system. It takes about two months of doing it regularly for as little as five minutes a day to see results. There are free and paid apps to help, and people can choose where and when to do it. Some people like music, some a mantra, others a voice guiding them.

Everyones mind wanders while meditating, James said. Just pull it back to what you were focusing on and do it consistently, she said.

Some school districts (when class is in session) are embracing meditation as a way to help students focus and calm themselves and manage their stress.

To manage emotions in a healthy way, James suggests doing things one enjoys, like journaling or crafts or other things that provide a sense of peace and satisfaction.

Dont stew over your emotions. Acknowledge them and let them pass, she said. Pay attention to how you talk to yourself positive and encouraging helps a lot.

Regular moderate exercise is very important. But dont overdo it. Overstressing your body may weaken the immune system and make people vulnerable to illness, James said.

Besides being good physically, there are mental health benefits. A nature walk, for instance, is good all around.

Lots of gyms and other organizations are offering exercise routines online while people are social distancing during the pandemic. Older folks can find ideas from YouTube videos on the National Institute on Aging, AARP and other sources.

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Coronavirus and health: What can you do to boost your immune system? - Deseret News

If you thought ghar ka khana is full of oil and spices and couldn't help you lose weight, think again. Abhinav Mishra's weight loss story is an example that eating the right food and counting calories can help you get in shape, without having to quit on your favourites. To know how he lost 32 kilos in 10 months, read his transformation story below: Name: Abhinav Mishra Occupation: Software Engineer

Age: 26

Height: 5 feet 8 inches

City: Noida

Highest weight recorded: 100 kilos

Weight lost:32 kilos

Duration it took me to lose weight: 10 months

The turning point: I always felt lethargic, sluggish and underconfident. I was also diagnosed with a thyroid imbalance. It was in May 2019 I decided to take things into my hand and work on myself.

My breakfast: My breakfast is the heaviest meal of my day, ranging from 800 - 900 calories. Initially, I had a roti/paratha with dal and sabzi, but these days as I am working on building abs, I just have 2 - 3 cups of daal with half a cup of rice and a protein shake.

My lunch: I generally eat a paneer sandwich(brown bread) for lunch and another cup or two of daal, if I feel hungry.

My dinner: I tend to skip dinner or eat some fruits/ salad. I have a glass of milk before I go to bed.

Pre-workout meal: I have no set pre-workout meal, just something with a few carbs and protein. Sometimes, it's just a coffee.

Post-workout meal: I just have a protein shake after my workout which is usually early in the morning (6 am).

I still try to not cheat too much and practice portion control. If I eat from outside, I moderate or skip the next meal. Although I do try to make healthier choices with junk food now. My favourites are momos, sandwiches and grilled platters.

My workout: Initially, I started slow. I exercised for 20 mins every day following a YouTube video I found online. After about 2 months or so I started to see results. I lost around 6 kgs of weight in this while. Post this, I decided to take my diet and workout to the next level.

I wake up every day at 5 am in the morning and go to the gym at 6 am. This way my workout is complete by 8 am. I do a PUSH-PULL LEGS split, and add 10 mins of cardio every day. I run on Sunday. I also do 6-7 ab workouts after office.

Low-calorie recipes I swear by: I would like to tell people to not shy away from Indian food. Dal is very low calorie and full of protein. Chole and rajma have a lot of good fibre plus protein. Paneer and grilled veggies, too are nutritious and taste well.

Fitness secrets I unveiled: Start slow and build a habit. Cut off the junk, you know what it is. Diet is 70% of the game, and exercise only 30. You don't need any special diet, just track what you eat, add portion control, and switch to healthier choices. Slowly get used to your new diet. Fitness is a marathon, not a race.

How do I stay motivated? To be honest, more than motivation, it is the discipline that matters. You do it with a goal in mind and you do it for yourself, nothing else is going to work better. Sometimes, you have to simply PUSH yourself and make it to the gym I haven't missed a single day of workout and when I couldn't make it, I used to work out at home. If the gym was closed, I would go running. Only when I was unwell I took a break. If you enjoy your workout, it won't feel bad. You have to build that habit.

How do you ensure you dont lose focus? You are going to have ups and downs. It is alright that you missed your workout for a day, or your diet wasn't perfect for a day. Keep your eyes on the bigger picture. Don't compare your progress to others. Keep working on yourself and keep improving wherever you can, and you will see results soon.

Whats the most difficult part of being overweight? Being overweight affects your confidence, makes you feel sluggish and lethargic and is bad for your health in the long term. I am amazed by the changes I feel after being in shape.

What shape do you see yourself 10 years down the line? I want to sport a chiselled look and not have a dad-bod.

What are the lifestyle changes you made? Food is fuel for your body. Making small, disciplined changes lead to exponential results. I now eat out but do not overindulge. Working out regularly also helps me fight stress. I also make sure to drink atleast 3-4 litres of water every day. My sleep schedule is back on track too.

What was the lowest point for you? It has to be the time when I was constantly feeling lethargic and devoid of energy. I am young, I shouldn't be this unhealthy. Some people told me that I can't keep fit for life, but I just shrugged those negative feedback off.

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Weight loss: From being joked about, people call me an inspiration now! - Times of India

Coronavirus quarantine tips: When it comes to exercise, there's so much that you can do at home and it can suffice for an hour of workout at the gym as well. Read here to know how celebrities are exercising at home and also inspiring their fans to do the same.

Coronavirus quarantine tips: Sara Ali Khan was recently seen doing a Tabata workout routine at home

Amidst the coronavirus outbreak and social isolation, health experts and celebrities are leaving no stone unturned to encourage people to continue exercising. From Sara Ali Khan to Vicky Kaushal, Katrina Kaif, fitness trainer Vinod Channa and Rujuta Diwekar, everyone is doing their bit to encourage people to continue exercising and not skip their workout when at home. Thanks to the internet, there are so many workout videos, step-by-step guide to various yoga poses and dance fitness, Zumba, etc. When it comes to exercise, there's so much that you can do at home and it can suffice for an hour of workout at the gym as well.

There are many exercises that you can do at home for weight loss and fitness Photo Credit: iStock

RELATED STORIES

Coronavirus: According to studies, the virus that causes COVID-19 can remain for several hours to days on surfaces and in aerosols.

Coronavirus can spread easily from an infected person. It is extremely important to follow these prevention steps to prevent the transfer of infected droplets. You can make staying at home fun for your kids and keep them safe during the outbreak.

Let's begin with Sara Ali Khan. On Sunday, the actress shares a Tabata workout video on her Instagram page. The workout included a total of eight exercises.

1. Burpees

2. Squat Jumps

3. Mountain climbers

4. Reverse Lunges

5. Shoulder taps in high plank

6. Jumping jacks

7. 2 reverse lunges and 1 squat jump

8. Burpees

Tabata training is a high-intensity interval training workout, which features exercises that last four minutes. The aforementioned exercises include a mix of cardio and body weight exercises. This short and high-intensity workout can be done in less than 15 minutes at home.

Also read:Here's How Sara Ali Khan Beat PCOS: You Can Too With These Tips

Mumbai-based fitness trainer Vinod Channa regularly shares workout videos on Instagram. His clientele includes Shilpa Shetty Kundra, John Abraham, Shamita Shetty and Genelia Deshmukh to name a few.

One of his recent posts on Instagram featured a few exercises that can help in overcoming stiffness and laziness, which are likely to experience more staying at home. These exercises can improve your mobility and flexible. "Sitting whole day makes you stiff and lethargic. Charge yourself up by starting these movements and perform better in other workout programs at home," writes Channa in his post.

Also read:Celebrity Fitness Trainer Gives Diet And Workout Tips To Stay Fit When Working From Home Or In Self-Quarantine

Celebrity nutritionist Rujuta Diwekar, who is also based out of Mumbai,recently shared a quarantine plan that one can follow at ease. Also, she shared an eight-minute IGTV demonstrating three yoga asanas: Adhomukhashvanasana, Uttanasana and Prasarita padottanasana. The asanas are from From Iyengar Yoga immunity sequence.

According to Diwekar, these are easy-to-do asanas that you can do at home for stronger immunity. Watch video shared below to see how she performs each exercise.

The idea is to understand that you shouldn't skip exercising and give in to laziness. The country is currently facing a crucial health crisis and to curb the outbreak, we need to stay at home and take all precautionary measures. Also, it is important to work on your immunity and improve your body's ability to fight cough, cold and other viral infections.

Also read:Follow This Quarantine Plan By Celeb Nutritionist To Manage Your Health And Fitness

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Coronavirus Quarantine Tips: Need Motivation To Workout At Home? These Instagram Feeds Will Inspire You - Doctor NDTV

ABOVE VIDEO:These vegan fudgesicles have only 2 main ingredients! The easy recipe only takes a few seconds to prepare, and enjoy them once their frozen! The perfect summer popsicle treat, or satisfying healthy dessert with only two ingredients! (Mind Over MunchVideo)

Welcome! Im Alyssia Sheikh, and Im the founder of Mind Over Munch. What began as my personal challenge to eat clean for 100 days on Instagram has become a journey of sharing recipes, fitness tips and general advice for your healthy lifestyle!

On the Mind Over Munch website, youll find delicious recipes that are guilt-free and figure-friendly alternatives to your favorite foods (and more!) without sacrificing any flavor. I am a group fitness instructor and personal trainer, and while I love exerciseIll be the first to say that weight loss, weight maintenance, and muscle gain are mostly dependent on diet (although a good balance of diet, exercise, and rest are all crucial to incorporate into your regular regimen!). Through this resource, youll find recipes that are appropriate for you regardless of your fitness and health goals. These recipes are NOT just for people dietingthese are for people who want to maintain a healthy lifestyle, and learn how to enjoy the foods they love without ousting anything from their diet.

My philosophy on food revolves around moderation being key, and not depriving yourself of things you want. I believe that allowing yourself to enjoy the foods you crave is essential to prevent overindulging. The problem is that most of us dont truly practice moderation. Eating out once a week used to be moderate, but for many dining out daily is now the norm. I live in NYC and am a huge foodie, so I of course love to indulge in a not-so-light-meal every once in a whilewhich is all the more reason why I choose to cook HEALTHY when Im at home. My recipes are lighter than their origins, meaning they are lower in fat, calories and carbs, and higher in protein and overall nutrition. Take a look around the site and find some recipes youd like to try! Theyre all easy, and Im a busy girl so most are quick to make! If you have any questions, fill out the form below, and be sure to subscribe to be updated on all the newest happenings of Mind Over Munch!

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VIDEO: 'Mind Over Munch' Makes Vegan Fudgesicles With Two Ingredients | - SpaceCoastDaily.com

Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Theyre typically brief and usually over within a few seconds to a few minutes (1, 2).

Although the exact cause isnt always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors (2).

Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5).

For these reasons, eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place.

Here are 12 foods that may help with muscle cramps.

Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.

Theyre particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7).

When electrolytes become imbalanced, such as after intense physical activity, symptoms like muscle cramping can arise (3).

Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help.

One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells ability to contract, which may cause or exacerbate cramping (8).

Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9).

Whats more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function.

Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally and for good reason.

Its an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus all of which may help decrease muscle cramping (10).

One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3).

This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed.

Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin.

Theyre packed with potassium, calcium, and magnesium minerals that are vital for muscle function.

In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11).

Greek yogurt is a healthy dairy product thats high in many nutrients, particularly potassium, phosphorus, and calcium all of which act as electrolytes in your body.

Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat (12).

Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.

Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13).

Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor.

Bone broth may help reduce muscle cramps for several reasons. Given that its a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping.

Plus, bone broth is a good source of magnesium, calcium, and sodium nutrients that may help prevent cramping.

When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe.

Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14).

Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15).

One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16).

Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. However, more research in this area is needed.

Beet greens are the leafy, nutritious tops of the beet plant. Theyre amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps.

For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. Theyre also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17).

Whats more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. Optimizing blood flow may help reduce muscle cramps (18).

Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes.

A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19).

Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps.

However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps.

Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20).

Salmon is also high in iron, a mineral thats essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21).

Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22).

Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 855 mcg per 3.5 ounces (100 grams).

The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24).

Smoothies are an excellent choice for people who experience muscle cramps. Theyre not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients.

For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level.

Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled.

Sardines may be tiny, but they pack a punch when it comes to nutrition.

These small fish are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D, and magnesium (25).

Theyre also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26).

Muscle cramps are a painful symptom experienced by many people.

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.

If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.

If your symptoms dont improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.

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12 Foods That May Help with Muscle Cramps - Healthline

Find out how Keto affects energy metabolism, inflammation and oxidative damage, mental health and sleep.

Welcome to Part 3 of our series on Keto and CrossFit. In case you missed it, Part 1 covered the background on keto, whether it could work alongside CrossFit and some keto and CrossFit studies. In Part 2, we explored how keto affects strength, gymnastics, Olympic weightlifting and endurance in athletes, all key components in CrossFit.

So far we have explained how, compared to a traditional diet, keto can result in much better body composition, lean mass maintenance or gain, no loss in performance, a better hormonal profile, and the ability to create glucose from protein, fat and lactate very efficiently via a process called Gluconeogenesis.

In this article, we are going to look at the impact of indirect measures that keto has for an athlete. The things that happen outside the Box but can still have a huge impact on overall performance and well-being.

Overall, well detail why keto can improve metabolic efficiency and cover the magic effects of ketones (BHB and acetoacetate) on inflammation, oxidative damage, mental health and even sleep.

Many metabolic changes begin to occur when you become a fat burning machine via nutritional ketosis. These changes result in metabolic flexibility, in which an individual is able to burn both fat and carbs for energy efficiently to attain optimal health and athleticism.

Energy Metabolism Study #1: Insulin, ketone bodies, and mitochondrial energy transduction

This study was done in rats, so we cant and wont draw too many conclusions from it, but it does demonstrate that the addition of ketones to insulin and glucose results in a 36% increase in efficiency of the working rat heart.

This means the amount of energy created from the oxygen consumed increased, making the heart work more efficiently. The study finds that the ketones and insulin seem to make the mitochondria work more efficiently.

Getting more work out of the heart with less energy demand is a big win in my books.

Energy Metabolism Study #2: Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood Villains of Human Metabolism

This study results in many interesting claims and findings, but we will just focus on a couple. First, lets look at the energy produced from glucose versus the energy produced from ketones:

Thus, BHB is a more efficient energy source than glucose on a gram for gram basis.

Another interesting note is that:

Quoting the study, this is what the scientists found regarding the creation of energy (ATP):

It has also been claimed that carbohydrate provides the only macronutrient substrate whose stored energy generates ATP non-aerobically. This is not the case, however, since several studies have shown that amino acid catabolism also provides a source of anaerobic energy production.

This might be news to most people reading this article, but the traditional viewpoint is that only glucose produces ATP without the input of oxygen (non-aerobically). As exercise gets more intense, the body uses the non-aerobic metabolism more and more.

The fact that amino acids can contribute to this form of metabolism means we dont need to rely 100% on carbohydrates for ATP production (without the input of oxygen) for high intensity exercise. This is pretty revolutionary, and warrants further investigation.

Energy Metabolism Study #3: Novel ketone diet enhances physical and cognitive performance.

The start of the study reads:

Ketone bodies are the most energy-efficient fuel and yield more ATP per mole of substrate than pyruvate and increase the free energy released from ATP hydrolysisKetones may also be beneficial for muscle and brain in times of stress, such as endurance exercise.

This study compared rats fed a carbohydrate-based diet vs a high exogenous ketone (ketone supplement) based diet. They found that rats on the high ketone diet could run 32% further on the treadmill and solved a maze 38% faster than the control diet.

The scientists found that the novel ketone diet, therefore, improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

By using ketones as fuel, you are using the most energy-efficient fuel on the planet, improving neural health, and can benefit muscle and brain during times of high stress (for example a WOD).

Energy Metabolism Study #4: Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

For this study, 39 high-performance athletes were given a supplemental ketone ester-based drink to determine the effects on physical performance and fuel selection preference.

We show how this unique metabolic state improves physical endurance by altering fuel competition for oxidative respiration. Ketosis decreased muscle glycolysis and plasma lactate concentrations, while providing an alternative substrate for oxidative phosphorylation. Ketosis increased intramuscular triacylglycerol oxidation during exercise, even in the presence of normal muscle glycogen, co-ingested carbohydrate and elevated insulin.

In English, ketones resulted in an improvement in physical endurance by reducing the need for glucose and reducing the build-up of lactate (commonly thought of as that muscle burn during intense exercise). It is possible the lactate was being shuttled to the liver for gluconeogenesis, as we spoke about in the last post.

The body relied more on fat, including fat within the muscle, to fuel exercise, and less on the limited stores of glycogen. The scientists concluded: These findings may hold clues to greater human potential and a better understanding of fuel metabolism in health and disease.

Its important to note, however, that these biochemical advantages of ketosis in humans were found using a ketone ester-based form of nutrition instead of placing the athletes on a caloric or carbohydrate restriction to produce ketones.

Performing at a high level, but still sparing muscle glycogen means that the athlete will have more fuel in the tank for the highest energy outputs. Decreased lactate may also mean less of that muscle burn, and the athlete may potentially be able to exercise a little longer.

The increase of fat usage within the muscle also contributes to glycogen sparing (the use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed), and could be very beneficial. This would mean there is more glucose in the tank for those harder efforts.

Another important part of recovery is inflammation or oxidative damage. Find out how the ketogenic diet affects these parameters

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The Ketogenic Diet and Recovery for CrossFit (Part 3) - BOXROX

The NASHFit Trial were recently featured by abc27 during a live call-in program with pre-recorded trial information. The NASHFit study is a 5 month exercise intervention trial for patients with nonalcoholic fatty liver disease. The trial includes supervised aerobic exercise training with an exercise physiologist 5 days a week as well as weekly meetings with a nutritionist to enhance diet. Exercise intensity and daily caloric intake was tracked on a fitness tracking watch and application which allowed researches to see the most up-to-date real time information about participants.

Nonalcoholic fatty liver disease is the most common disease of the liver worldwide. It is due to an excess accumulation of fat in the liver. The extra fat in the liver leads to abnormalities in clotting and patients develop issues with clots in their lungs, legs and veins going into the liver. Lead investigator, Dr. Jonathan Stine explains "Most patients who have this condition are complete unaware of their diagnosis and further more they are asymptomatica lot of times patients find out when they undergo testing for another problem".

The goal of the NASHFit study was described by Dr. Stine: "To take the most common reason for liver problems in the United States, which is nonalcoholic fatty liver disease, and to use exercise as medicine to improve this common condition".

Exercise participants in this trial have seen a reduction in weight, liver fat, and decreased liver volume as well as improvements in blood sugar, and cholesterol. Dr Stine said that "For many patients if they are able to get more active and achieve a little bit of weight loss (7-10% of body weight) you can reverse or perhaps make the scarring go away".

For many people knowing where to start with exercise and diet change can be difficult. Making small changes like going to a 10 minute walk and becoming more aware of your food choice are a good first step. Talk with your doctor before starting any exercise regimen to be sure it is safe for you to participate.

For more information on how to participate in this trial please contact grivas@pennstatehealth.psu.edu

Dr. Jonathan G. Stine

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How Can Exercise Improve Liver Health and Prevent you from Being at Risk of Developing Other Illnesses? - NewsReleaseWire.com

There's a lot to be stressed about lately due to thecoronavirus pandemic:Confirmed cases of COVID-19 keep rising, stock market volatility is causing panic, jobs are at risk and store shelves are emptying. But there's a lot more at stake here than toilet paper. I'm talking about mental health, particularly for millennials.

As a therapist who has worked intimately with millennials (they make up 90% of my practice) for much of the past decade, it worries me that quarantine and social distancing could potentially lead to more severe long-term mental health issues for this young generation.

According to a 2019 report fromthe Blue Cross Blue Shield Association, major depression diagnoses are rising at a faster rate for millennials a 47% increase since 2013 compared to any other age group. And a2018 survey from the American Psychiatry Associationfound that they are by and large the most anxious generation.

As of late, some of my clients have expressed "feeling paralyzed" by "loneliness from social isolation" or by the "fear that I [or my parents] will get sick." When asked what she's doing about her anxiety, one millennial responded, "Honestly, I can't afford to think about it. I'm too busy trying to keep up with work and making sure I have enough food for the week."

The lack of concern is just as unsettling: Even though new data from the Centers for Disease Control and Prevention(CDC) shows that young Americans are at substantial risk of serious medical problems from COVID-19, many millennials still have the mentality that "it isn't a big deal and doesn't affect me."

While the coronavirus dangers are real, anxiety-inducing distractions make it far too easy for millennials (even those with pre-existing issues)to overlook mental health implications.A new studypublished in The Lancetfound that quarantine is linked with post-traumatic stress disorder symptoms, confusion and anger with some research suggesting these effects are long-lasting.

That's why I'm urging millennials to wake up: Don't be reckless and flout the advice to stay in, but also don't stay so cooped up that you go stir crazy over fears of the unknown.

During such a tumultuous time, adopting strategies to protect your mental health (or prevent it from worsening) will not only help you become comfortable with uncertainty and variables beyond your control, it will also make your loved ones and your community much stronger.

During such a tumultuous time, adopting strategies to protect your mental health (or to prevent it from worsening) will not only help you become comfortable with uncertainty and variables beyond your control, it will also make your loved ones and your community much stronger.

Here are some tips on how to do that:

1. Take time to reflect on your own feelings

Social distancing and working from home can be a dreadful experience, but there's a silver lining: It offers you the space and opportunity to focus on yourself.

Instead of saying, "It sucks that I can't hang out with my friends," use this time to ask yourself questions like: How do I feel about this current situation? How is it affecting my actions and behaviors?

Don't judge or be ashamed of your feelings. Understand that it's okay to feel fear, sadness, frustration, confusion, loneliness or guilt.

2. Stick to your old routines (as much as possible)

The coronavirus has altered how we live our daily lives, but that doesn't mean everything has to change.

Stay close to your normal routine by maintaining some semblance of structure from your pre-quarantine days. If working from home is new to you, for example, start your day the same way you would if you were heading into the office.

During a period of constant change, having some sort of familiarity in your daily activities can make life feel more manageable.Studies have also found that our bodies tend to function better when eating, sleeping and exercise patterns are set to a regular schedule.

3. Go outside

Just because we've been advised to stay in as much as possible, it doesn't mean we need to be imprisoned in our homes.If you find yourself dwelling on your problems and unable to stop, go for a walk around the block to the closest green space.

Research says that exposure to nature not only makes you feel better emotionally and mentally, it also contributes to your physical well-being reducing blood pressure, heart rate, muscle tension and the production ofstresshormones. It may even reduce mortality.

4. Focus only on things you can control

With so much uncertainty in the air, it's essential to accept that there's not much you have control of. The most important thing you should be focusing on right now is ensuring the safety of yourself and of those around you.

That means:

5. Embrace the uncertainties and focus on the positive things

Speaking of control: Embracing the uncertainties of this pandemic is something my clients struggle with the most. But it's almost impossible to know exactly what the future will look like.

Stop obsessing over things like: What will happen next? Will the grocery shelves be restocked soon? How long will we be trapped in our homes?When will this all end?

Instead, focus on the positive and uplifting moments. For example, despite Italy being one of the worst affected countries by COVID-19, Italians were singing songs from their windows to boost morale. Even in the darkest of times, we must try to find some light.

6. Stay connected

Don't isolate yourself completely. According to studies, loneliness can be as damaging to our health as smoking 15 cigarettes a day.

Keep in touch with friends, family, neighbors and maybe even your coworkers. Do it through Skype, phone calls, texting, email or any other form of digital communication. Ask how they're doing and let them know how you'redoing. Offer support, love and encouragement.

As humans, we are wired to rely on social connection. Staying connected helps us manage stress and guards us against unhealthy coping mechanisms, like drinking and eating too much.

7. Count your blessings

Gratefulness is a powerful tool. Be thankful for your health, body and friends and family.

And don't forget to thank the people who are facing the coronavirus head-on: From doctors and nurses to delivery workers and the folks bagging your groceries, these are the heroes who are knowingly putting themselves at risk to serve the community.

8. Turn off the news

Stay informed about what's happening through reliable sources, such as theCDC and World Health Organization(WHO). But be sure to limit your media intake.

It goes without saving that obsessing over the endless coronavirus coverage will, at some point, drive you(and anyone you live with) absolutely nuts.

9. Seek professional help

To adjust for social distancing, many therapists (myself included) have moved toward telehealth-based platforms. If you find that you need professional help, consider services like BetterHelp and Talkspace, which allow you to communicate with mental health professionals through digital messaging.

The government has also taken steps to ensure more access to telehealth.Additionally, the Drug Enforcement Administration (DEA) is making it easier to"e-prescribe" certain controlled substances, including those that treat mental health conditions.

Take advantage of online resources and hotlines, too. TheSubstance Abuse and Mental Health Services Administration (SAMHSA), for example, has a Disaster Distress Helpline that provides:

The helpline is open 24 hours a day and can be reached by calling 1-800-985-5990.

Tess Brighamis a San Francisco-based psychotherapist and certified life coach. She has more than 10 years of experience in the field and primarily works with millennials and millennial parents.

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'Wake up, millennials: Now is the time to prioritize your mental health,' therapist says of coronavirus pandemic - CNBC