Nutrition Corner

How Can People Manage Their A1C Levels? The A1C test measures blood sugar levels over time by examining sugar attached to hemoglobin in red blood cells. Managing A1C levels is crucial for diabetes control, with individual targets varying. Lifestyle changes, including diet, exercise, and weight management, are essential in achieving and maintaining healthy A1C levels, alongside regular medical monitoring.

Considering Collagen Drinks and Supplements? Collagen, a vital protein in skin, hair, nails, and other tissues, supports elasticity, volume, and moisture. While consuming collagen through supplements and drinks is popular for promoting youthful skin and strong hair, scientific evidence supporting these benefits remains inconclusive.

Recipe for The Day

Quick Bruschetta Chicken Bake Recipe: This quick Bruschetta Chicken Bake recipe involves seasoning chicken breasts with salt and pepper, then topping them with a mixture of tomatoes, basil, garlic, Parmesan cheese, and balsamic glaze before baking at 425°F for 20-25 minutes until fully cooked and tomatoes are caramelized. Serve hot with your preferred side dish for a delicious meal!

Lifestyle & Fitness Focus

How to Build an Exercise Plan

To optimize your exercise routine, variety is key. Instead of relying on just one type of exercise, like aerobic workouts alone, aim for a balanced plan that includes aerobic activities, strength training, balance exercises, and flexibility routines throughout the week.

This approach ensures you're addressing different aspects of fitness and reaping comprehensive health benefits, much like a diverse diet provides a range of nutrients beyond just one food group.

According to the Physical Activity Guidelines for Americans, adults should ideally incorporate at least 150 minutes of moderate aerobic exercise weekly, along with strength training sessions targeting major muscle groups at least twice a week.

Balance exercises are recommended for older adults to prevent falls, while flexibility exercises like stretching or yoga should be done regularly to maintain muscle elasticity and range of motion.

Each workout session should start with a warm-up to prepare the body and end with a cool-down to promote muscle recovery and flexibility.

By embracing a well-rounded exercise routine, tailored to include aerobic, strength, balance, and flexibility exercises, you can enhance overall fitness, reduce the risk of injuries, and improve your quality of life.

Integrating these different types of workouts ensures you're meeting various physical needs, promoting longevity and well-being.

5 tips to exercise safely when it's hot outside

Exercising in hot weather requires careful planning and attention to prevent heat-related illnesses. Here are five essential tips from our Sports Medicine Department to exercise safely in the heat:

1. Choose cooler times: Schedule exercise for early morning or late evening to avoid the hottest part of the day, typically before 9 a.m. or after 7 p.m. Avoid outdoor exercise if the temperature exceeds 90 degrees Fahrenheit.

2. Take regular breaks: Especially important for children and less fit individuals, take breaks every hour to rest and hydrate. Aim for at least 10 minutes of rest per hour of exercise.

3. Stay hydrated: Drink plenty of water or sports drinks before and during exercise to maintain hydration levels. Consume fluids at a rate of 5 to 10 ounces every 15 minutes during activity, particularly in prolonged sessions.

4. Dress appropriately: Wear lightweight, light-colored, loose-fitting clothing and a hat to protect against sun exposure and aid in heat dissipation.

5. Recognize warning signs: Be aware of symptoms of heat-related illnesses such as muscle cramps, fatigue, nausea, and cool, clammy skin. Take immediate action if these symptoms occur to prevent more serious conditions like heat exhaustion or heat stroke.

By following these guidelines, individuals can enjoy safe and effective exercise routines in hot weather while reducing the risk of heat-related health issues.

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