Nutrition Corner

High-Protein Snacks to Build Muscle and Keep Hunger at Bay: Adequate protein intake is crucial for bone, muscle, and organ function throughout life, aiding growth in youth and supporting cell repair and muscle preservation as we age. High-protein snacks can enhance muscle growth and recovery after strength training, while also promoting satiety and aiding weight management by stabilizing blood sugar and curbing overeating.

The Health Benefits of Walnuts: Consuming walnuts as part of a diet low in saturated fats may lower the risk of cardiovascular disease by reducing central blood pressure. Research indicates that including walnuts in the diet can also lead to decreased blood pressure both at rest and in response to stress, suggesting potential benefits for cardiovascular health under varying conditions.

Recipe for The Day

Flounder Piccata: Flounder Piccata is a simple and delicious recipe featuring flounder fillets cooked with lemon, capers, and parsley. Flounder's mild flavor and tender texture make it an ideal choice for those who typically don't enjoy fish, perfect for a quick weeknight meal or special occasion.

Lifestyle & Fitness Focus

Exercises to Try in the Pool Right Now

Pools aren’t just for leisure; they're perfect for workouts too. The water's resistance challenges muscles and the heart, while buoyancy reduces joint strain. Plus, if you stumble, water provides a forgiving landing. Many opt for lap swimming, but a variety of exercises akin to home workouts can also be done in the pool.

Tips for Tailoring Your Pool Workout:

• To Make Exercises Easier: "Move to slightly deeper water for more buoyancy and support," advises Jessica Hildebrandt, a physical therapist at Harvard-affiliated Brigham and Women's Hospital and a former competitive swimmer and water polo player.

• To Increase Intensity: "Increase resistance by moving faster or keeping fingers together like paddles. For water walking, hold a kickboard vertically in front of you," suggests Hildebrandt.

• Jogging without Touching the Pool Bottom: Use a pool belt in deep water. It allows you to mimic jogging movements, cycling your feet and moving your arms freely.

• Avoiding Soreness: "Start gently. The water's support might make you feel capable of more than usual, but overdoing it can sneak up on you," warns Hildebrandt. "Begin with simpler exercises and shorter sessions. If you're not sore the next day, you've found the right balance."

Now, here are some exercises to try:

Jumping Jacks:

1. Stand with feet together, arms at sides.

2. Jump, spreading feet apart while raising arms to sides (keep hands below surface).

3. Jump back to starting position. Repeat for 60 seconds.

Pendulum:

1. Stand on right leg, left leg lifted to the side.

2. Extend arms diagonally down and right.

3. Jump off right foot, switch to left foot, swing arms to left.

4. Alternate sides, swinging arms and legs for 60 seconds.

Double Kickbacks:

1. Stand straight, feet shoulder-width apart, arms at sides.

2. Jump up, bend knees, bring both feet toward buttocks.

3. Return feet to pool bottom, arms swing naturally. Repeat for 60 seconds.

Twists:

1. Stand with feet together, arms at sides.

2. Jump while twisting upper body right, lower body left.

3. Land with knees, feet, hips to left, arms, shoulders, chest to right.

4. Alternate sides, jumping and twisting for 60 seconds.

Enjoy your aquatic workout routine, and remember to adjust intensity and duration to match your fitness level and comfort in the water!

Which Side Should You Sleep On?

Side sleeping is widely recommended for its neutrality and comfort, according to Daniel A. Barone, MD, from Weill Cornell Center for Sleep Medicine.

He advises sleeping in a fetal position with knees and hips flexed, using pillows for support to enhance comfort.

For those managing specific health conditions, such as acid reflux, left-side sleeping might be beneficial due to its potential to reduce heartburn compared to the right side, which can worsen symptoms by relaxing digestive muscles.

Concerning heart health, despite some studies suggesting differences in heart activity between left and right-side sleepers, there's no conclusive evidence that either side impacts heart health significantly.

Pregnant individuals are often advised to sleep on their side, preferably the left, to improve circulation and reduce pressure on veins and organs, benefiting both the mother and baby's health.

However, side sleeping may exacerbate shoulder pain, especially for individuals with shoulder conditions like rotator cuff injuries or osteoarthritis. In such cases, switching to back sleeping or using pillows for support can alleviate discomfort.

Overall, while side sleeping is generally recommended, the choice of which side depends on comfort and individual health considerations, best discussed with a healthcare provider for personalized advice.

Managing and Reducing Stress

Stress is a pervasive condition with diverse origins that can manifest in a range of physical and emotional symptoms.

These include behavioral changes, heightened emotions, and various physical ailments, reflecting the complex impact stress can have on overall well-being.

There are two primary types of stress: acute and chronic.

Acute stress is short-lived, often triggered by novel experiences or interpersonal conflicts, whereas chronic stress persists over extended periods due to factors like financial strain or workplace challenges.

Chronic stress, lasting weeks or months, poses health risks if not effectively managed.

The implications of chronic stress extend beyond immediate discomfort, potentially leading to conditions such as atherosclerosis, migraines, obesity, and hypertension.

Research underscores stress's role in exacerbating asthma, diabetes, and even influencing neurodegenerative conditions like Alzheimer's disease.

Managing stress involves adopting various techniques like time management, conflict resolution, social support, and mindfulness practices such as meditation and yoga, which have shown efficacy in alleviating stress-related symptoms across diverse populations.

In clinical settings, techniques like progressive muscle relaxation (PMR), autogenic training (AT), diaphragmatic breathing, and Emotional Freedom Technique (EFT) have demonstrated benefits in reducing stress levels and improving overall health outcomes.

These approaches offer safe and effective means to mitigate stress-related challenges, supporting both patients and healthcare providers in promoting well-being through comprehensive stress management strategies.

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