6 Rehydrating Drinks to Help You Recover After Exercising

The way you fuel and replenish your body after exercising really matters. This way, you will reap the maximum benefit of your workout. According to nutrition experts, the two nutrients the body needs the most after physical exertion are protein and carbohydrates. Post-workout drinks are the easiest and quickest way to attain them.

The good news is that you really don’t have to stick to plain water. For optimal hydration and recovery after a workout, here are six recommended drinks that work just as well as water. Some of the options may even surprise you.  

 

1. Chocolate Milk

Good news to all the chocolate lovers out there. Not only is chocolate milk delicious, but it also ranks as the best post-workout beverage, according to nutritionists. Just one glass of low-fat chocolate milk provides about 8 grams of protein. It’s also packed with carbohydrates and many other important nutrients and electrolytes that are commonly lost through sweating, such as calcium, potassium, sodium, and magnesium. 

 

Electrolytes are chemicals that conduct electricity when mixed with water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and blood pressure, and help rebuild damaged tissues. Losing too many electrolytes through sweating can cause fatigue and muscle cramps. Chocolate milk can help with that. One study from 2011 found it to be more effective than water at combating exercise-induced dehydration in children. 

 

2. Coconut Water

Coconut water is known for its many health benefits, all thanks to its high levels of antioxidants and other beneficial nutrients. So it comes as no surprise that coconut water is a great post-workout drink. Besides being refreshing, coconut water also contains electrolytes like magnesium and potassium. One study found it as beneficial as sports drinks and water for post-workout recovery. 

 

The drawback of coconut water is that it’s low in carbs, proteins, and sodium. The study also noted that drinking high amounts of coconut water or coconut water concentrate could cause bloating and an upset stomach. The best way to incorporate coconut in your post-workout routine is to add it into a smoothie or shake instead of drinking it by itself.  

 

3. Orange Juice

Orange juice is usually associated with breakfast, but it can be a great post-workout drink, no matter what time of the day you decide to break a sweat. While some people may avoid orange juice due to its acidity, a study published in the Journal of Nutrition and Health Sciences concluded that orange juice satisfies thirst without causing stomach distress after a workout. 

 

In addition to immunity-boosting vitamin C, 100 percent orange juice also provides you with potassium and other electrolytes. The natural sugars found in orange juice help replenish energy and minerals, leading to faster recovery. To learn more about the health benefits of orange juice, check out our previous article Top 10 Ways Oranges Keep You Healthy. 

 

4. Beetroot Juice

Beetroot juice is rich in potassium, vitamin C, magnesium, iron, and sodium. A small study also showed that drinking beetroot juice boosts physical performance. It does so by increasing the levels of nitric oxide (NO), which serves multiple functions related to increased blood flow and improved muscle contraction. 

 

It is generally recommended to drink 7 to 10 ounces of beetroot juice immediately after a taxing activity. Since beetroot juice doesn’t contain the sufficient amount of protein you need after a workout, it would be wise to add it into a shake rather than drink it plain.

 

5. Cherry Juice

Antioxidant-rich cherry juice is an excellent choice for a post-workout drink. It is known to reduce inflammation and benefits muscle functioning. This claim is backed by a study, which found cherry juice to decrease muscle damage. Cherry juice was also found to significantly prevent strength loss compared to a placebo. 

 

However, registered dietitian Amy Gorin notes that cherry juice lacks the proper amount of carbs you need after a workout. And while it can be beneficial for both endurance athletes and everyday workouts, it’s important to find an unsweetened version of the drink. 

 

6. Tea

You probably already know that a relaxing cup of tea goes a long way. Research shows that both green and black tea help in fat oxidation during aerobic exercise and post-workout recovery. Fat oxidation is the process where fats are broken into smaller molecules that get stored and used for energy. Much like cherry juice, the high levels of antioxidants found in tea have been shown to reduce muscle soreness and speed up muscle recovery. 

 

 What about coffee?  

It may sound surprising, but drinking coffee after a workout has some benefits. For example, coffee has been found to decrease muscle pain by blocking the activity of a chemical called adenosine, which is released as part of the inflammatory response to injury or exertion.

That being said, it’s the least helpful option on this list. That’s because coffee tends to be a bit dehydrating, which is the opposite of what you need for a post-workout beverage. However, consuming caffeine as a pre-workout drink may improve your performance. 

 

And what about post-workout happy hour?  

Happy hour after a workout session may not be such a bad idea! Like sports drinks, beer contains carbs and electrolytes. According to several studies, it also doesn't have negative effects on hydration. Light beer with added sodium, in particular, has been shown to replace fluid loss after high-intensity cycling.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Ozone Layer is Healing, Could Fully Recover

A new study shows that damages to the Earth’s ozone layer have paused. The scientific paper links the positive development to the ban on ozone-depleting substances in 1987.

The ozone layer of the earth’s stratosphere absorbs the sun’s ultraviolet radiation. In 1985, the international community first recognized the depletion of the ozone layer an imminent threat because of its immediate ramifications including skin cancer.

The Montreal Protocol, signed in 1987, barred the use of ozone-depleting substances. Morocco is a party to the protocol, which is the only treaty in history signed by all UN-recognized countries.

The decrease in the concentration of ozone gas is commonly known as the ozone hole. This damage was human-made, stemming from the use of ozone-depleting substances such as chlorofluorocarbons (CFCs).

The research paper, published in the scientific journal Nature, tracked changes in the layer since parties signed the protocol in 1987, noting a pause since the early 2000s.

“We demonstrate that stratospheric ozone recovery, resulting from the Montreal Protocol, is the key driver of the pause,” explain the authors.

The researchers also note that the layer is capable of making full recovery but could also regress. Though the ozone layer has been recovering, emissions of carbon dioxide and other greenhouse gasses (GHS) are on a continuous rise, which offsets positive impacts.

The ozone layer repair, facilitated by the Montreal Protocol, proves that a global commitment to counter environmental damage can lead to life-saving results. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Postmenopausal women may suffer from poor sleep quality, sleep disorders and shorter sleep duration

 Sleep is extremely important. It is a break from the long day at work, the end of the day, and gives us a new day to look forward to when we wake up. Biologically, it is restorative and helps the body recover from diseases, disorders, tiredness, fatigue, etc. A good night's sleep is especially important when you have had a long day, are extremely tired, are not keeping well, or are going through transition phases physically.

One such transition phase is that of menopause. Menopause is when the production of hormones responsible for reproduction comes to a halt in a woman's body. The body experiences various changes through the phase of menopause. A recent study has found that sleep complications are also common during the menopausal phase.

The study was published online in Menopause – the journal of The North American Menopause Society. The study compared sleep quality, duration and disorders between postmenopausal and premenopausal women, and found that sleep problems increase postmenopause.

Statistically, also, sleep disorders are more common during menopause and affect 40 to 60 per cent women.

Poor sleep quality, disorders, and short duration sleep can have adverse health effects. They lead to poor quality of life, high risk of cardiovascular diseases, diabetes, depression, and anxiety. Since certain sleep disorders like sleep apnea are also age-related and are more common in people of older age, women of postmenopausal age are at an elevated risk of such disorders as well.

The study found that postmenopausal women required more time to fall asleep, an excess of thirty minutes when compared with premenopausal women. They were also found to be more likely to suffer from insomnia and obstructive sleep apnoea.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Diabetes remission possible with weight loss of 10% or more in first five years

Type 2 diabetes remission is possible with achievable weight loss, finds a new study.
Researchers have found that people who achieve a weight loss of 10 % or more in the first  5 years following diagnosis with type 2 diabetes have the greatest chance of seeing their disease go into remission. The findings suggest that it is possible to recover from the disease without intensive lifestyle interventions or extreme calorie restrictions.

Significant calorie restriction and weight loss in addition to positive lifestyle changes and medication can control blood sugar in diabetes. However, an intensive low-calorie diet involving a total daily intake of 700 calories ( less than one cheeseburger) for 8 weeks has been associated with remission in almost none out of 10 people with recently diagnosed diabetes and in half of the people with longstanding disease.

Type 2 diabetes affects 400 million people worldwide and increases the risk of heart disease, stroke, blindness and amputations. As a lifestyle disease, diabetes is a growing challenge in India with an estimated 8.7 % diabetic population in the age group of 20 and 70 years. As per the WHO, the rising prevalence of diabetes and other non-communicable disease is driven by a combination of factors- rapid urbanisation, sedentary lifestyles, unhealthy diets, tobacco use and increasing life expectancy.

However, there is little evidence to show whether the same effect can be achieved by people undergoing less intensive interventions, which are more feasible and potentially scalable to the wider population. To answer this question, researchers studies  data from a trial, a prospective cohort study of 868 people with newly diagnosed diabetes aged 40 and 69 years recruited from general practices in the eastern region.

The researchers found that 257 participants (30 %) participants were in remission at 5-year follow-up. People who achieved weight loss of 10 % or more within the first 5 years after diagnosis were more than twice as likely to go into remission compared to people who maintained the same weight.

We've known for some time now that it's possible to send diabetes into remission using fairly drastic measures such as intensive weight loss programmes and extreme calorie restriction, says one of the researchers.

These interventions can be very challenging to individuals and difficult to achieve. But, our results suggest that it may be possible to get rid of diabetes, for at least 5 years, with a more modest weight loss of 10 %. This will be more motivating and hence more achievable for many people.

Senior author added, this reinforces the importance of managing one's weight, which can be achieved through changes in diet and increasing physical activity. Type 2 diabetes, while a chronic disease, can lead to significant complications, but as our study shows, can be controlled and even reversed.

In order to clarify the best way to help patients with type 2 diabetes achieve sustained weight loss, the team is currently undertaking a study called GLoW ( Glucose Lowering through Weight management). The study compares the current education programme offered by the NHS to people after they've been diagnosed, with a programme, delivered by experts. The team is looking to recruit individuals who have been diagnosed with type 2 diabetes within the last 3 years, have not attended a structured education programme and are able to visit one of our testing centres . Further details can be found at the GLOW Study website.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Novel body awareness training to combat drug addiction

Mindful body awareness training may help women recover from drug addiction, say researchers as they find improvements in the study participants.

The findings suggests that the training helps people better understand the physical and emotional signals in their body and how they can respond to these to help them better regulate and engage in self-care.

We could teach this intervention successfully in 8 weeks to a very distressed population, and participants not only really learned these skills, they maintained increases in body awareness and regulation over the year long study period, said the lead author.

For the study, the team studied 187 women at 3 locations. The cohort, all women in treatment for substance use disorder(SUD), was split into 3 relatively equal groups.

Every group continued with their regular SUD trreatment. One group received SUD treatment only, another group was taught mindfulness technique in addition to treatment, and the 3rd group received a women's education curriculum in addition to treatment.

The training included one-on-one coaching in an outpatient setting, in addition to the substance use disorder treatment the women were already receiving. The intervention is called MIndful Awareness in Body-oriented Therapy (MABT) and combines manual, mindfulness and psycho-educational approached to teach interoceptive awareness and related self-care skills. Women were tested at the beginning, and at 3, 6 and 12 months on a number of factors including substance use, distress craving, emotion regulation ( self-report and psychophysiology), mindfulness skills and interoceptive awareness.

The team found that there were lasting improvements in these areas for those who received the MABT intervention, but not for the other 2 study groups.

Those who received MABT relapsed less, the researcher said.

By learning to attend to their bodies, they learned important skills for better self-care, she noted.

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Mindful body awareness training may help women recover from drug addiction, say researchers as they find improvements in the study participants. The findings suggests that the training helps people better understand the physical and emotional signals in their body and how they can respond to these to help them better regulate and engage in self-care. "We could teach this intervention successfully in eight weeks to a very distressed population, and participants not only really learned these skills, they maintained increases in body awareness and regulation over the year-long study period," said lead author Cynthia J. Price from the University of Washington.

https://www.thehansindia.com/life-style/health/novel-body-awareness-training-to-combat-drug-addiction-521908