So youve been diagnosed with diverticulitis, a form of diverticular disease. Eating and avoiding certain foods can help you manage and prevent symptoms but theres a lot of misinformation out there.

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The best diet for diverticular disease depends on whether youre having a flare-up, says registered dietitian Anna Taylor, MS, RDN, LD.

Here, she clears up the confusion about how to manage diverticular disease with diet.

Diverticular disease means you have polyps (small growths) called diverticula in your gut. These polyps can exist without causing any symptoms and without you even knowing theyre there. This is called diverticulosis.

If the polyps become inflamed or infected, they can cause symptoms such as abdominal cramping, pain or tenderness in the area, swelling, bloating, constipation or diarrhea. This is called diverticulitis.

Constipation often contributes to the development of diverticula. People develop polyps due to years of excessive muscular contractions as the body attempts to move small, hard stools, explains Taylor. A high-fiber diet helps fight constipation by softening stool, which then moves through the GI tract more comfortably and easily. Theres also less pressure against the polyps, which prevents diverticulitis flare-ups.

To eat a diet rich in fiber (doctors recommend 25 to 35 grams per day), choose minimally processed plant foods such as:

Years ago, doctors thought that eating corn, popcorn, nuts and seeds could inflame the polyps and cause diverticulitis, but theres no research to support that. Its safe to eat these types of foods, including tomatoes and strawberries with seeds, Taylor notes. All that normal roughage and fiber is fine.

To get the most out of a high-fiber diet, Taylor also recommends:

Diverticular disease may be common in Western societies because our diets are so low in fiber, Taylor says. Americans, on average, eat around 14 grams each day about half of whats recommended.

On the flip side, when you have diverticulitis, the polyps are upset, inflamed and maybe even infected. We want to reduce traffic in your GI tract so that nothing else irritates them, says Taylor. Decreasing the fiber in your diet helps with that.

During a diverticulitis flare-up, your doctor may recommend rest, antibiotics and either a clear liquid or low-fiber diet.

If a diverticulitis flare-up is severe or requires surgery, your doctor may recommend a clear liquid diet. After a day or two, you progress from clear liquids to a low-fiber diet, says Taylor. Even if your pain does not subside, you still move toward regular food. You cant be on a liquid diet long-term because you can become malnourished.

On a clear liquid diet, you can eat:

For milder cases of diverticulitis, eat a low-fiber, or GI soft, diet. A low-fiber diet limits fiber intake to between 8 and 12 grams of fiber, depending on the severity of the flare-up.

Good low-fiber food options include:

Foods to avoid with diverticulitis include high-fiber options such as:

Follow the low-fiber diet until diverticulitis symptoms subside. Usually they start to improve after several days of being on antibiotics, Taylor says.

If they do, your doctor will have you gradually increase your fiber intake over several days to weeks to avoid constipation and bloating. The goal is getting back to a high-fiber diet to decrease your risk for future bouts of diverticulitis, Taylor adds. But if youre not feeling better within a few days, talk to your doctor.

Talk to your doctor about a long-term plan, too. And if youve recently been diagnosed with diverticular disease, meet with a dietitian to learn practical and sustainable ways to get more fiber into your diet. Dietitians can also give you more specific recommendations to feel better during a diverticulitis flare-up, Taylor says.

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What Foods Should You Eat and Avoid on a Diverticulitis Diet? - Health Essentials from Cleveland Clinic

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Fishing Photo courtesy of Longevity LabsMISSION, Kan., Nov. 20, 2020 (GLOBE NEWSWIRE) -- (Family Features) -- Aging may be inevitable, but with advancement in research and technology, there are plenty of ways you can slow, or even reverse, the hands of time to stay healthy and promote longevity. Consider these ideas from Longevity Labs+, a company dedicated to cutting-edge aging research and the makers of spermidineLIFE, a first-of-its kind, clinically studied supplement containing natural spermidine, which renews cells and can reverse the signs of aging:Protect Your Skin Not only does your skin protect vital internal organs, its an essential barrier to intruders like bacteria and other infection-causing microbes. The skin is also the bodys greatest tool in managing hydration levels and providing critical cues to your nervous system about things like temperature and pain.With such a big role in your overall health and well-being, the skin often shows the first signs of aging. Wrinkles and age spots are often indicators of a persons true age.However, you can reduce the visible impacts of aging on the skin with daily care. Regularly moisturizing helps keep skin supple, and diligent sunscreen application year-around can protect your skin from damaging sun rays. Some compounds and nutrient plans can help nurture youthful skin.Its also important to closely monitor your skin for changes, especially changes to moles or other spots that may be signs of skin cancer, which is generally treatable when caught and managed early. In addition, collagen peptides and a spermidine-rich diet can be key in ensuring healthy skin into your later years.Maintain Clean and Healthy Cells You may not realize it, but as each day passes, your bodys cells age, die and accumulate toxic matter, which disrupts cellular function and causes a myriad of age-related diseases such as dementia and cardiovascular disease as well as decreases immune function. However, a compound naturally produced by the body and found in nature called spermidine can clean cells of toxic matter so they can operate with renewed youth and efficiency.Spermidine triggers a cellular renewal process called autophagy, which allows cells to shed layers of waste and regenerate instead of slowing down and dying off. As the body ages, natural levels of spermidine decline, cellular regeneration slows and signs of aging are accelerated.Spermidine is a key to anti-aging and is believed to help reduce the onset of neurodegenerative and age-related diseases. You can boost spermidine levels by eating certain foods that are high in spermidine, like lentils, soybeans, mushrooms, aged cheese, pears, broccoli, peas and cauliflower.However, few people eat enough spermidine-rich foods to maintain optimal levels in their later years. Taking a supplement like award-winning spermidineLIFE* can support cellular renewal and help cells stay young and healthy. The first and only clinically studied spermidine supplement in the world, it includes spermidine naturally extracted from European non-GMO wheat germ along with carefully selected vitamins, minerals and healthy fats.Manage Physical Health As you grow older, your metabolism slows, making it easier to hold onto extra weight. Excess pounds are associated with numerous health risks, in addition to slowing you down overall. Maintain a more youthful body and mobility by consuming a well-rounded, nutritious, whole-food diet and committing to regular exercise, which can help not only banish extra calories but also keep your muscle tone strong, your balance steady and your posture straight.Just as important as what you do to protect your health as you age is what you dont do. That means limiting alcohol, quitting smoking and avoiding the temptation to indulge in high-fat and sugary foods.Support Mind Matters Worry lines arent just wrinkles that come with age; they can be a sign of persistent angst. From stress to lack of sleep to slips in memory, there are plenty of reasons to focus on your mental health as you advance in years.Getting enough rest can play a big role in your physical health as well as your mental wellness. Too little sleep prevents your body from reenergizing itself fully and can affect your cognition and mood. Worry and stress can also cause you to feel your years. Information is key, and smart devices such as heart rate and sleep trackers can provide you with the necessary information to find what helps and what hurts healthy circadian rhythms and deep, regenerative sleep.Growing forgetful as you age is also common to an extent, but memory problems can be exacerbated by stress, lack of sleep and other factors. You can also keep your mind sharp by playing games, doing puzzles, reading and maintaining an active and engaging social life with others. Even during this pandemic, phone and video calls can help engage your mental state through important social activity.Find more ideas for navigating your later years with grace at spermidinelife.us.Eat Away Your Age This tasty recipe features three of the top 10 spermidine-rich foods: broccoli, mushrooms and aged cheese. It also keeps well, so you can prepare it for a casual brunch then reheat for an easy breakfast the next day.Longevity Breakfast Bake Prep time: 30 minutes Cook time: 1 hour Servings: 81tablespoon olive oil 1pound uncured, organic bacon 1pound sliced, organic white mushrooms 1pound organic broccoli 1/2cup water 2cups grated aged cheddar cheese 14organic eggs 1-2teaspoons garlic salt fresh ground black pepper, to taste In skillet over medium-high heat, heat oil. While skillet is warming, chop bacon into small pieces.Cook bacon until crispy. Transfer bacon to plate covered with paper towel to absorb excess grease.Drain most grease from skillet, reserving some to saute mushrooms.Saute mushrooms until translucent. Cut broccoli into thick, bite-sized pieces; cover and microwave 4 minutes with water to soften.Heat oven to 350 F.Crack eggs and whisk until egg whites and yolks blend together in one consistent color. Season with garlic salt and pepper, to taste.In bottom of baking pan or cast-iron skillet, spread broccoli and mushrooms evenly. Add crispy bacon bits and cheddar cheese. Pour eggs into pan and carefully stir until ingredients are evenly mixed.Bake 40-45 minutes, or until top of casserole starts to brown.*These statements have not been evaluated by the Food and Drug Administration.These products are not intended to diagnose, treat, cure or prevent any disease.Michael French mfrench@familyfeatures.com 1-888-824-3337 editors.familyfeatures.comAbout Family Features Editorial Syndicate A leading source for high-quality food, lifestyle and home and garden content, Family Features provides readers with topically and seasonally relevant tips, takeaways, information, recipes, videos, infographics and more. Find additional articles and information at Culinary.net and eLivingToday.com.A photo accompanying this announcement is available at https://www.globenewswire.com/NewsRoom/AttachmentNg/9486bfdd-ba74-4d83-8ede-80c947e02275

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International Mens Day 2020: Here Are 5 Simple Exercises & Basic Diet Plan Every Man Should Follow For Healthy Living - Yahoo India News

21-year-old rapper Polo G is a lot of thingsa Billboard Hot 100 artist, a social media savant, and the owner of his very own record label, ODA Recordsbut one thing he is not is a particularly health-conscious eater. "My rider for all my shows is pizza and wings," he said. "Literally for 25 shows, all I ate was pizza and wings."

For the latest installment of Vs. the Internet, the rapper took on internet commenters once and for all, revealing his diet, exercise, and the reason you won't see him featured on other artists' songs.

As it turns out, Polo G's new to the workout game. "I started working out in 2019," he told Men's Health. "I used to be 100 pounds, skinny as hell. Slowly making progress, I want to be like 185 lbs." (Something tells us the pizza and wings might help get him there.)

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Outside of conquering the rap game itself, the artist has plans outside of music, too; he shared that acting might be in his immediate future. "With my being a big Tupac fan, [that's] definitely a path I want to take...You're going to see some acting from Polo some day soon."

Men's Health

This past May, the rapper dropped his second album, The Goat, which debuted at number two on the Billboard charts and features collabs with Lil Baby and the late Juice WRLD. But don't expect him to be featured on other artists' records anytime soon. Responding to one fan's comment, he looks at features with a competitive "sports mindset."

"I just know I don't want nobody to outdo me on a song," he said. (We can't say we blame him.)

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Polo G on His New Album 'The Goat,' Workout Routine, and Complicated Diet - menshealth.com

The 2-7 Los Angeles Chargers are not having an amazing season. That having been said, their rookie quarterback Justin Herbert is doing an impressive job under center. He's being touted as the front-runner for offensive rookie of the year, and if youve got him on your fantasy team, youre probably doing a little dance every Sunday. The issue seems to be on the other side of the ballthe Chargers are excelling at blowing leads. Still, the former Oregon Duck says he's just grateful to be doing what he loves every single day.

Im honored to be playing for a great organization, he says. Every week is another opportunity to play the game and Im ready to get after it." GQ caught up with him recently to chat about his diet, which involves lots of team-catered meals and a steady rotation of fast-food sub sandwiches.

GQ: When are you up in the morning?

Justin Herbert: The day starts out pretty early. I wake up at about 5 a.m., immediately brush my teeth and head out the door. I live about 15 to 20 minutes away from the facility, and I really look forward to the drive because it gives me a chance to just listen to music and unwind.

I can't eat very much in the morning. I kind of have a weak stomach, so maybe Ill reach for a Gatorade protein bar or two. I usually stick with the chocolate peanut butter flavor. We lift at 6 a.m. for about an hour, and then well have a couple of meetings. I usually have just the right amount of energy to get through all of this, and then at 9:00 or 10:00, I'll have two slices of bacon, three eggs over easy, and two slices of wheat toast.

Are you big on hydrating?

Definitely. I drink a lot of water throughout the day. Normally it's about five or six bottles. I try to drink at least one right when I wake up. I think hydration is really important, and we've done a good job of integrating that.

When you say weve done a good job, who is the we that you mention?

Well, we have a team nutritionist, but I really just mean the team. We make it a point to drink plenty of water.

Have you ever worked one-on-one with anyone to chat about your nutrition?

When I was training prior to the draft, I used a couple of food services that catered meals and had prepackaged meals ready to go for the day. When I did that, I was focused on low-dairy, low carb diets. It was a lot of protein. Now, since we're in season, I try to maintain my weight, and in that process I need to kick up the carbs a little bit.

Whats for lunch?

Well have whatever the team normally caters. So maybe its a sandwich or it's rice and chickensomething along those lines. In the afternoon, Ill usually stop by the smoothie station that we have at the facility. In my smoothie, I put in strawberries, banana, mango, pineapple, Greek yogurt, and vanilla whey isolate protein powder.

So youre a fruit smoothie but a peanut butter chocolate protein bar guy?

I like to mix it up, you know?

And dinner?

At night after we get off, I normally just honestly stop at Subway. That's kind of what I've been living off for the past couple of weeks. Normally I'll get two sandwiches. One is a steak and cheese and then the other is the chicken bacon ranch, both on their Italian herbs and cheese bread. Its been working for me. Its a good thing to pick up on the way home.

When youre not grabbing Subway, what are some other things you may do for dinner?

If I have enough time, I'm definitely barbecuing. I've got a Traeger grill in my backyard and a bunch of Snake River Farms meats. Any time I get a chance to throw some of those on the grill, its pretty great.

Do you have a sweet tooth?

I'm a big fan of mint chocolate chip ice cream and peanut butter cookies. But I've done a pretty good job over the past couple of months of staying away from that. Probably because I call it a night pretty soon after dinner, like at 8:10 or so. I get home at about 7:45. So I'll have dinner for like 15 or 20 minutes, and then its always right around 8:10 that I turn the lights off.

Thats pretty impressive.

I'm normally a night person and waking up early in the morning is not easy for me by any means. But it kind of comes with the job. It's something I have to do. So it's something that I've had to practice and it got easier over time. But it's still not easy at all.

"There is no greater motivator to lose weight than knowing that you are going to be mostly naked on television."

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Justin Herbert Who Lives on Subway Sandwiches - GQ Magazine

Some Hollywood stars, such as Christian Bale, are famous for their body transformations for different roles they played, while others are well-known for having a fit physique in general. The latter group includes Chris Hemsworth, a.k.a Thor, and Henry Cavill, a.k.a. the Man of Steel. Cavill, who plays Geralt of Rivia (the Witcher) in the hit Netflix series has shared a snippet from his full body workout that got him in shape for the role (yet again).

After packing on quite a few pounds of muscle mass to portray the Man of Steel in 2013, Cavill once again returned to the gym to do the same for the role of the Witcher, and his full body workout to get in shape this time seems no less intense than that for Superman. If youd like a body like Geralt of Rivia or, erm, Kal-El of Krypton, you have come to the right place.

Needless to say, if you are planning on bulking up like Cavill, you'll need to eat a lot more than you usually do, and we are not talking about gorging yourself on pizzas and beer. We hope you like eggs and steak. For breakfast. Every day for six months. If you think you are dedicated enough to bulk up and work out like Henry Cavill, read on. Your reward will be broad soldiers, big arms, buttocks tight enough to bounce tennis balls on, extreme handsomeness and a lot of charm.

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(Image credit: Henry Cavill / Facebook)

Henryis famous for his roles in movies such as Mission:Impossible, Superman and most recently, the Netflix hit-series The Witcher. Cavill is also famous for looking like a Greek god in Beast Mode. He reportedly stands 6"1' tall and weighs around 200 lbs. This puts him in the 'obese' BMI category, technically, but we all know the extra pounds are not fat but muscle mass. And lots of it.

Unlike what many people think, Cavill's 'super built phase didn't start with Superman: Man of Steel. No, he had a pretty chiselled body in the 2011 movie the Immortals, when he was around 28 years old. Admittedly, he didn't look as big as he does now. Henry Cavill's workouts have got progressively more brutal as time has gone by.

(Image credit: Henry Cavill / Facebook)

It is worth mentioning straight away that no workout alone would've bulked Cavill up to a level where he is now. To pile on muscle mass, Henry was eating loads and kept a strict diet too in order to speed up his muscle building efforts. According to manofmany, his diet consisted of industrial amounts of protein some of it sourced from the best protein powders and carbs, both being essential for muscle building and recovery.

Another source also confirms this by mentioning steaks and eggs for breakfast and multiple lunches to keep energy levels high throughout the day. Keeping the carb and protein levels this high meant that his body was ready for the gruelling workouts, almost 24/7. The system worked, judging from how fit he looked in every role he took since 2011.

(Image credit: Henry Cavill / Facebook)

And you might think: "I can have steak for breakfast, no problem", just think about it. It's not about having a steak for breakfast once a month; it's having the biggest steak and eggs breakfast every day for six months while working out for hours each day. You have to be strong not just in your body but also in the head to do this.

What is the Henry Cavill Witcher workout and why would you choose it over other workouts that are also equally good for building muscle, such as the 10,000 swing kettlebell workout? At the end of the day, any type of resistance training, combined with a strict diet, will result in the increase of muscle mass, so pick whichever workout you prefer and stick with it, at least for a few months. You will see results soon enough.

(Image credit: Netflix)

According to Men's Health, Cavill's workout was relatively straightforward, which is understandable as he has already been in a good shape for years, so for the Witcher, he 'only' had to accentuate some areas of the upper body, as opposed to starting from scratch.

The exercises mentioned in the aforementioned article are not meant to be performed back-to-back, as Cavill mentions: "Those are moves that we put into workouts, depending on which muscle group or muscle groups we're working that particular day." Meaning that these exercises are highlights from his workouts and not the complete workout itself.

That said, the five exercises below can form a simple full body workout and work most of your body. Maybe instead of the hyperextension, you can do bench presses to grow those pecs and triceps. Or overhead presses for bigger delts. Or both.

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Romanian deadlifts are a deadlift variation (surprise!) and they mainly work the hamstrings, glutes and the lower back, especially the Erector Spinae, the muscles supporting the spine. Romanian deadlifts are performed with heavy weights and therefore the incorrect form could result in your lower back muscles being pulled as opposed to gains. Keep the spine neutral, your shoulders wide and lift from your hamstrings/glutes.

The Witcher workout included three sets of 10 reps of this exercise with a four second eccentric (negative) phase and a 2 second pause before the concentric (positive) phase.

Surprisingly, in the not so many exercises mentioned, there was another one that focuses on the hamstrings, glutes and lower back: hyperextension. That said, hyperextension is an excellent leg day staple exercise and would really bomb the hamstrings, done on the same day with Romanian deadlifts.

The workout recommends three sets of 10 reps with a two second hold at the top.

Oblique static holds are similar to planks in a sense that as opposed to moving, they require you to hold a position for a prolonged period of time. And while the plank and especially the hardstyle plank targets the whole of the core, oblique static hold focuses on the side of the abs.

The workout recommends doing three sets of 30 second holds per side.

Bomb the delts with this shoulder exercise. The 3-way shoulder raise works well because it requires you to work the muscles for longer and from a different angle with each rep. This exercise is not as good for bulking up, rather for accentuating and defining shoulder muscles.

The workout recommends three sets of 15 reps from each position.

This is a brutal biceps exercise. Usually, with alternating dumbbell curls, you give one side a bit of a break when you curl the weight on the other side. But by adding the iso-hold, you work both sides all the time, loading the biceps way more than 'just' doing curls. Be extra careful when doing this exercise.

The workout recommends three sets of 10 reps per arm.

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Henry Cavill Witcher full body workout will get you in Superman shape with action hero abs - T3

Despite what you may read on some fitness blogs, theres no better way to help your muscles recover than by eating healthy foods and getting a good nights sleep.

Living an overall healthy lifestyle is the most important step you can take to maximize your muscle recovery. No recovery method can make up for poor nutrition and a lack of rest.

Many people believe they need expensive supplements to achieve results from their workouts. Although some supplements have benefits, youre not going to maximize your performance unless youre already taking care of the basics.

In this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness program.

Well break these tips into five categories:

Keep in mind that the following tips are meant to give you ideas of how you can improve your muscle recovery, but they arent meant to be a comprehensive list that you need to follow point for point.

Your body type, fitness goals, and current level of fitness all play a role in determining the best way to recover.

Some techniques, like contrast baths, may help you recover, but their effects are small and likely only relevant to you if youre an athlete.

When you exercise, the proteins that make up your muscle fibers become damaged. Consuming protein after your workout can help give your body the raw material it needs to repair this muscle damage.

Research has found that 20 to 40 grams of protein, or roughly 0.4 to 0.5 g/kg (0.9 to 1.1 g/lb) of body weight, is enough to maximize muscle growth.

Eating protein before your workout may help increase muscle protein synthesis.

As with post-workout recommendations, research has found 0.4 to 0.5 g/kg (0.9 to 1.1g/lb) of body weight to be the optimal amount.

Your muscles store carbohydrates in the form of glycogen for energy. During short-duration and intense exercise, your muscles use this glycogen as their primary form of energy.

If you need to rapidly restore glycogen levels in less than four hours, such as when performing back-to-back workouts, the International Society of Sports Nutrition recommends consuming 1.2 g/kg of body weight per hour with a focus on carbohydrates with a glycemic index (GI) over 70.

White rice, potatoes, and sugar are three examples of carbs in this GI range.

Eating an overall healthy diet can ensure that you dont develop any nutrient deficiencies that may impair your muscles ability to recover.

As a general rule, this means:

Dehydration can impair your muscles ability to repair themselves. Youre especially prone to becoming dehydrated if you exercise in hot or humid weather.

The American College of Sports Medicine recommends drinking 16 to 24 ounces of fluid for every pound you lose while exercising.

Research has found that drinking tart cherry juice after exercise may reduce inflammation, muscle damage, and muscle soreness from exercise.

More research is needed to fully understand its effects, but many studies published to date look promising. A typical dose used in research is 480 milliliters per day (about 1.6 ounces).

Creatine is one of the most widely studied supplements. Research consistently shows it can help improve muscular strength when combined with resistance training.

Research has also found creatine may help athletes recover from intense training by helping reduce muscle damage and inflammation, as well as aiding in replenishing your muscles glycogen stores.

Protein powder is a convenient way to add more protein to your diet.

Many types of protein powders contain a complete spectrum of essential amino acids. Whey and collagen powders are two popular choices.

Sleep gives your muscles time to recover from exercise. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 hours or more per night.

Research has found that sleep deprivation may impair muscle recovery by impairing the bodys inflammation reaction and the production of hormones that aid muscle growth.

Many athletes incorporate massage in their training to reduce muscle soreness.

A 2020 review of studies found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise.

Wearing compression garments has become common among athletes over the past several decades.

Theres a limited number of studies looking at their effectiveness for speeding up recovery from exercise. But a small 2019 study found that they lowered time for body muscle recovery in German handball players.

In the study, the athletes wore the garments for 24 hours and then alternated between 12-hour breaks and 12-hour periods of wearing them for a total of 96 hours.

Contrast bath therapy involves alternating periods of submerging in very warm water and very cold water.

This change in temperature stimulates the contraction and dilation of your blood vessels and changes your heart rate.

Research has found that contrast bath therapy may help reduce muscle soreness post-workout. The results are limited and may only be relevant for athletes.

Cryotherapy is the technique of exposing your body to an extremely cold temperature for a few minutes.

Research has found that it may be able to speed up recovery by reducing pain, inflammation, and muscle tiredness after strenuous activity.

Consuming alcohol is damaging to many aspects of your health.

Research has found that consuming alcohol after cycling impairs your muscles ability to replenish glycogen after endurance exercise. Alcohol also impairs protein synthesis in your muscles.

Smoking tobacco negatively impacts your musculoskeletal system.

Although theres a limited amount of research on the effects of tobacco on muscle recovery, theres some evidence that smoking is associated with an increased risk of muscular injury.

Smoking tobacco is also associated with an increased risk of developing joint disease and an increased risk of fracturing a bone.

The amount of time it takes for your muscles to recover from exercise depends on your fitness levels and the difficulty of your workout.

The volume, intensity, and duration of your workout all play a role in determining how taxing it is on your body.

After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer.

Other factors that can affect your recovery time include:

Its important to give your body time to recover fully after a workout. While youre exercising, you create damage to your muscles. Its only during the recovery period that your muscles can repair the tiny tears that form during exercise.

Your body also needs time to clear out lactic acid produced during strenuous exercise that makes your muscles feel sore and tired. If you dont give your muscles time to recuperate, you risk injuring yourself.

The basis of any good training program is small incremental increases in intensity or volume over time. If you jump ahead too quickly, you put yourself at risk of injury or overtraining.

Different trainers have different philosophies when it comes to training. Many agree that you should leave your workout session feeling challenged but not completely exhausted.

Even world-class athletes are strategic about which times or years they train at peak intensity.

Designing your program so you work alternate muscles groups in different workouts is a good way to increase the recovery period between sessions.

For example, if you are lifting weights three times a week, try a schedule like this to give each muscle group a full week to recover:

Athletes training for specific sports, like sprinters or Olympic lifters, often train the same body parts almost every day. Theyre usually strategic about how they set up their training. They often alternate high- and low-intensity days to give their muscles time to recover.

If you dont let your muscles recover between workouts, you put yourself at risk of getting injured.

Repeated stress from exercise causes small tears called microtears that lead to muscles feeling sore and inflamed. An accumulation of tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles.

Muscle strains can range from mildly uncomfortable to complete ruptures that may need surgery to repair. If youre not recovering fully, youll also likely notice your athletic performance decline over time.

If you dont let your muscles recover fully after exercise, youre putting yourself at risk of getting injured. Muscle injuries can range from mild to complete tears.

If youve stopped seeing improvements in your fitness level, or if your muscles constantly feel inflamed and sore, you may need to spend more time recovering from your workouts.

Whether youre training to stay in shape or are a competitive athlete, the best way to maximize your muscle recovery is with a healthy diet and a good nights sleep.

No other recovery techniques are going to be able to make up for bad habits in these two areas.

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15 Tips To Maximize Muscle Recovery: Tips, Complications, and More - Healthline

Air pollution can impact your health severely. From worsening asthma, causing other respiratory ailments to cardiovascular disease, air pollution has even been linked to a greater risk of dying from COVID-19. All of which makes taking care of our lungs more important than ever.

Eating certain foods can help us build resistance against the harmful effects of pollutants. Doctors recommend adding foods rich in antioxidants and having anti-inflammatory properties, which can help detox your lungs and protect the body from air pollution.

If you are living in a polluted place, here are a few dietary changes that can help protect your lungs. Here is a list of foods that will help strengthen your immunity and lower your risk of getting air pollution-induced infection.

One of the most commonly used home remedies to cure cough and cold, ginger is famous for its anti-inflammatory properties. The root helps in removing the toxins from the respiratory tract. It is rich in vitamins and minerals like magnesium, potassium, beta-carotene and zinc, all of which helps in maintaining lung health. You can add ginger to your tea, salad, curries and kadha.

Turmeric helps in reducing inflammation and congestion caused due to respiratory ailments. The active compound in turmeric cleanses the lungs naturally. It also helps in building the immunity and detoxifying the body. You can use raw or powdered turmeric in your milk, curries, salads and smoothies.

Honey is a natural sweetener and is popular for its antibacterial properties that help in reducing respiratory problems. It helps in clearing the air passage and maintaining the health of your lungs. A spoonful of honey in warm water is extremely beneficial for cleansing your lungs. It also helps in relieving cold and cough.

Garlic has a powerful compound called allicin, which acts as an antibiotic agent and helps cure respiratory infections. It helps relieve congestion and breathlessness. It helps in decreasing inflammation and the risk of lung cancer. Garlic works wonder for asthmatic patients.

From weight loss to reducing inflammation, green tea has various health benefits. Consuming green tea twice a day can be great in improving any lung condition.

Choose a diet that is lower in carbohydrates and higher in healthy fats in order to clean your lungs. More oxygen is used and carbon dioxide is produced while metabolising carbs than while metabolizing fats.

Do aerobic exercises

Doing aerobic exercises helps in improving lung capacity. Common examples of aerobic exercises include walking, cycling, running, swimming, dancing, tennis, boxing etc. If you have any lung disease, consult your doctor before starting any aerobic exercise. Practice pranayama to increase your lung capacity.

Air purifier as the name suggests helps in improving the quality of air in your house, which is ultimately good for your lungs.

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6 lung cleansing food to breathe better - Times of India

Image By: Courtesy of Marco Verch Under Creative Commons 2.0 By Forrest Ziebell | November 19, 2020 2:00 am

Change is an exciting thing, and being able to see positive transformations of ones body is as thrilling a change as any. Whether you are trying to take pounds off or put them on, chances are you have considered following a diet. While some diets are rigid due to biological reasons (e.g. diabetes) or religious grounds e.g. avoiding pork as a Muslim many choose to follow them in hopes of achieving dream physiques.

Seemingly everyone has tried dieting, but what is it about diets that captivates us? Abigail Saguy, associate professor of sociology at UCLA, claimed the primary reason is the way we are perceived by others. People with abnormal body types are treated poorly in our society, and this is most apparent to those that are on the receiving end of this mistreatment.

In todays world, where obesity is becoming the average, millions of Americans attempt diets in hopes of changing not just their health, but their public image and social standing. In fact, significant differences in the ways those who are underweight or overweight are treated has led Saguy to cite a report that more than 75 percent of self proclaimed dieters would be willing to take a pill to lower their life expectancy if it meant being able to maintain their ideal weight.

Diets are intended as a highway to health, but some of the ways we implement them are not. UW Health warned that even the most successful weight loss plans are extremely challenging to stick to. Many begin diets full of hopes and high spirits only to be humbled by the weight they put back on after allowing themselves the freedom of food choice again.

The truth is, most diets can help individuals effectively lose weight in the short term, but they can place novel stressors on your body and compromise long term health. Many are motivated to start a diet and cook for themselves for a few months, but the desire to do so diminishes over time. Humans natural desire is to fit in and overly restrictive meal plans limit our ability to stick with diets. When we feel apart from others because of our food choices, it is easy to turn to what we know best: impulsive eating.

One major problem with weight, and thus dieting, is the blind trust placed in it as a superior measure of health. Weight can give marginal insight into health, but its importance is frequently overstated. Weight doesnt directly correlate with health, said Sarah Halter, MD at the University of Washington Medicine. A slim individual may eat poorly and not exercise, while someone above the ideal body mass index (BMI) range may practice excellent eating and exercise habits, Halter mentioned.

University of Wisconsin Health is one of many groups advocating for a non-diet approach that encourages informed eating. Learning about food is perhaps the best plan because it keeps all foods as options in moderation and is sustainable. Many diets restrict foods that are very healthy in moderation. Eliminating carbohydrates, for example, deprives the body of much needed fuel, and could even cause mindful eaters to avoid nutritious fruits and vegetables due to their high carb content. In short, severely limiting what one eats may make decisions simpler, but it creates more problems than it solves.

A non-diet approach is less restrictive but it is not easy; sticking to it requires patience. Change may be slower and less obvious, but it will last. Continuing to make conscious food decisions and following inner hunger cues is an effort everyone should make. In a society where food is ubiquitous and engineered to build addiction, challenge yourself to satisfy your sweet tooth with pineapple or berries instead of a soda, but do not avoid the reward of an enticing sweet on occasion.

The good news is that there is more interest and information regarding health and dieting today than ever before. The internet is a superb way to find healthy recipes as alternatives to home favorites without sacrificing the flavors you love. Use it to find a lower calorie pizza or dessert, or, at the very least, make sure you get all the bliss you could hope for from a treat you indulge in.

Changing eating patterns is a big step, and it requires planning and dedication similar to a diet. The one thing separating conscious eaters from health fanatics is freedom to choose different foods. Be mindful of what you eat, but do not obsess over it. Improve your physical health with food, and protect your mental health by allowing yourself to indulge occasionally. A non-diet approach may not always work for weight loss, but it will work for overall health.

Read more here:
Dieting downfalls and the promise of a non-diet approach - Daily Cardinal

Being mindful this Thanksgiving doesnt have to mean being restrictive.

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Thanks to physical distancing and acall for small gatherings, Thanksgiving will look different this year. Despite this, food will remain at the focus of the holiday.Instead of worrying about calories this year, Lisa Mallonee, professor and graduate program director for the Caruth School of Dental Hygiene at theTexas A&M University College of Dentistry, suggests looking at the big picture.

Being mindful shouldnt mean restrictive, said Mallonee, a registered and licensed dietitian who abides by an 80/20 approach. That means eating healthy 80 percent of the time and allowing for splurges the other 20 percent.

Foods are so much more than just nourishment. The key is learning to balance it as a whole over a week or even over a day versus just kind of losing control at one sitting, Mallonee said. My philosophy is moderation. Its not easy for everyone, but you should have a live it versus a diet. You can enjoy foods and not restrict them in your diet. That practical mindset is much needed during the holidays. From Thanksgiving to New Years, its just a wash.

She recommends kicking off Thanksgiving Day with a veggie tray: celery, carrots, cucumbers and bell peppers rich with vitamins A and C, served with dip or hummus. Some healthier snacks while youre waiting for dinner allows you more room for those little splurges you want to enjoy during your meal, Mallonee said.

Typical holiday fare like turkey, cranberries, pumpkin pie and Brussels sprouts haveoral health benefits, too. Besides added vitamins and minerals, they can also help tooth enamel, gum health and more.

Lifestyle choices also should factor into holiday happenings and that includes exercise.

I always encourage people to be active, Mallonee said. She suggests taking a family walk.

While exercise helps burn calories and reduce stress, its also been linked to good oral health.

The importance of exercise is not just for your body but your overall health, Mallonee said.

She points to two studies that link physical activity and oral health. Results have shown that participants who were more physically fit had improved periodontal status, and those more physically active with a lower Body Mass Index (BMI) were54 percent less likely to experience periodontitiscompared to their less active peers.

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How To Indulge In A Healthy Way This Thanksgiving - Texas A&M Today - Texas A&M University Today

You should start with cardio exercises to build muscles effectively, says expert

Building muscles is different from normal weight gain. There are several factors that need to be taken care of to build muscles in a healthy way. Beginners, who are trying to gain muscle massover timeneed to understand a few things about the body and how it affects your muscular system. Building muscles require consumption of extra calories combined with right exercises and weight training. Adding protein to diet also plays a significant role. Along with protein, healthy fats are often recommended. There are many other factors that you should know before starting muscle training. To understand the basics of building muscle mass, we spoke to Dr. Shreyash Gujrathi who is a Senior Exercise Science Professor at Gold's Gym Fitness Institute. Keep reading to know his opinion on the same.

Dr. Gujrathi explains, "First things first, one should understand that muscles are one of the parts of your body, not your entire body! Muscles are not an individual unit as well; they are a part of a system. To function they need a constant supply of nutrition, oxygen, and other essentials such as minerals, proteins, carbs and vitamins just like other organs."

"All the essential nutrients are carried to the muscles by the blood that flows through the arteries and their waste products from the muscles are carried out through the veins. Both arteries and veins are connected to your heart. This means that, if you are an absolute beginner, rememberyou need to focus on your heart too as well as your body," he further adds.

A healthy diet with all essential nutrients can help build muscles Photo Credit: iStock

Some of the tips Dr. Gujrathi shared with DoctorNDTV are-

To ensure that your body and heart is prepared, beginners for the first 4 to 6 or 8 weeks should focus more on cardio training with exercises such as walking, brisk walking on treadmill for the first 1-2 weeks, followed by jogging and low-intensity running for the 2nd - 3rd week and then a comparatively high intensity running for longer duration during the 4th week till 6th or 8th. During this time, you can lift very light weights, with high repetitions (20 reps per set) and your focus should be more on learning the right exercise form.

Also read:Is Weight Training Important For Women? You Will Be Surprised To Know The Answer!

Including 4 to 8 weeks of cardio training and high repetition training will prepare your heart and keep it ready to supplyblood and nutrients to muscles for heavier lifting in the coming weeks that is post 6th or 8th week.

Starting with cardio helps you prepare well for weight training Photo Credit: iStock

When you actually start lifting heavy and you have an increased muscle demand, your heart supplies the muscles with all the requirements efficiently and your muscles won't get tired easily, leading to a more efficient workout and better muscle gain in the coming weeks.

Also read:Workout Tips: Muscle Soreness, Better Range Of Motion And Other Reasons To Own A Foam Roller Right Now

Summing up, while keeping in mind all the important factors here are 5 tips for beginners:

1. For the first 4-8 weeks, you need to focus on cardio workouts. Patience also plays a key role.

2. Be regular! Patience and regularity can help you achieve your fitness goals.

3. Learn the right exercise from an expert or personal trainer. As a beginner, if you learn and follow wrong exercises and techniques, in future you may invite injuries.

4. Do not fall for fad diets or workouts. You may be mentally ready for these diets but your body is not. Your body needs you to learn the right exercisefirst along with cardio training to start building muscles.

5. Set a goal! Only coming to the gym regularly is not enough, have deadlines. Training without a goal can later become confusing.

Also read:Post-Workout Nutrition: 5 Foods For Fast Muscle Recovery You Must Try After Your Next Workout

Following the said pattern will definitely help you start your journey of building muscles. Remember that you cannot fast track your body into giving quick results, your body requires the right amount of consistent training, conditioning, health support through food and nutrients to start showing desired results over time.

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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Want To Gain Muscle Mass? Here Are 5 Tips Every Beginner Should Know - NDTV