What the experts say

According to the U.S. Department of Health and Human Services (HHS), being physically active is one of the most important steps to improve or maintain our health. HHS issued guidelines for all age groups in its Physical Activity Guidelines for Americans. The critical recommendations for adults include the following:

• Move more and sit less. Engaging in some physical activity is better than none.
• Adults need moderate-intensity physical activity for 150 to 300 minutes each week. If vigorous aerobic exercises or cross-training is more your thing, plan for 75 to 150 minutes per week.
• Include muscle-strengthening activities that involve all major muscle groups. You should plan for moderate or greater-intensity workouts two or more times per week.

So what’s the best way to get it all done?

Best ways to stay active in winter

Whether you get your physical activity indoors or outdoors, the key is to be as active as possible And have fun doing it! The best exercise is the one you’ll do consistently. Try these ideas for keeping active in your winter wonderland:

Check the weather forecast and plan ahead

Your local weather forecast will typically give you several days’ notice of what the weather is up to. This way, you can prepare for your week’s activities accordingly.

Nature walks

When the weather cooperates, schedule time to get out and appreciate nature. Bundle up and enjoy a stroll around a local park or safe neighborhood.

Layer your clothing

Wear your comfortable clothing in several layers to easily remove items as you warm up. Layers keep you warm when you first start, then help you guard against overheating and sweating, eventually making you cold.

Online workouts

Don’t want to go out today? Tune into an online workout site, a live Zoom event, or an exercise class on your favorite social network. Or spend some time dancing like no one is watching! Free or low-cost videos are available online to help you complete a great aerobic exercise session or stretching and strength-building classes.

Bad weather days

If inclement weather keeps you indoors, use it as an excuse to catch up on cleaning and organizing. Chores such as sweeping, vacuuming, and cleaning all count as physical activity. Walking or running up and down the stairs is a great workout any day.

Join a recreational league or intramural sport group

Joining an intramural sports group or recreational club is a great way to get in a workout and network, build connections, and learn new skills. Look for groups offering soccer, basketball, volleyball, and more.

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When to work out

There’s a reason that many cultures take a siesta around lunchtime. The sun’s rays are most intense between 10 am and 4 pm, which can raise your risk for heat-related illness or sunburn. Whenever possible, schedule your workouts (or any heavy outdoor activity) for early in the morning or late in the afternoon. If you’re sun-sensitive, consider putting off your outdoor exercise until the evening hours.

Safer summer workouts

You may not want to hide in the house all day, but you can choose outdoor activities less likely to cause trouble. Examples include, but are not limited to:

• Water-based fun. Water will help cool your body, so consider spending time in the pool or ocean. Be sure to wear sunscreen and seek shade whenever you aren’t actually in the water.
• Gentle workouts. Yoga, stretching, and even a slow bike ride are fine for most people, even during the hottest part of the day. Save the cardio for another time and focus on gently stretching your muscles.
• Building up. If your summer plans include running a marathon, hiking, or even an outdoor home project such as building a deck, work up to it. Spend several days or weeks gradually adding more activity as your body adjusts.

Fun in the sun can be turned into a full-body exercise with the correct activities. Volleyball strengths the upper body, swimming helps with endurance, and stand-up paddle boarding (SUP) yoga helps with working the obliques and stretch the shoulder.

Signs and symptoms of heat-related illness

Any time you’re active in the heat, there is a chance of overheating. According to the Centers for Disease Control and Prevention (CDC), there are three different heat-related illnesses (other than sunburn or heat rash). Each has its own signs and symptoms and recommendations for what to do if you experience it.

Heat cramps

Heat cramps are the mildest form of heat-related illness. Think of them as an early warning sign for your body. Symptoms include muscle spasms and profuse sweating. If you feel heat cramps coming on, stop what you’re doing and rest in the shade or the air conditioning. Drink some water or, better yet, a sports drink with electrolytes. Wait for the cramps to subside before returning to your activity, and get medical attention for cramps that don’t go away within an hour. It’s also worth checking with your doctor if you have heart issues or are on a low-sodium diet.

Heat exhaustion

Heat exhaustion is more severe than heat cramps, but you may experience them simultaneously during summer workouts. You will likely experience a few, though not necessarily all, of these symptoms:

• Muscle cramps
• Heavy sweating
• Nausea or vomiting
• Cold and clammy skin
• A fast but weak pulse
• Sleepiness
• Dizziness or fainting
• Headache

If you experience heat exhaustion, you must act quickly to avoid it progressing. Move to air conditioning if possible, or at least to a shady spot. Loosen your clothes and apply cool, wet compresses to your body. You can also take a cool (but not too cold) bath. Sip water, but do not guzzle it. If your symptoms start to worsen or do not ease within an hour, or if you are vomiting, see a doctor right away.

Heat stroke

Heat stroke is an immediate medical emergency. Symptoms include:

• Hot, red skin
• Fever of 103 or above
• Strong, fast pulse
• Confusion
• Dizziness
• Headache
• Nausea
• Passing out

If you see someone experiencing heat stroke, call 911 immediately. Move the person to a cooler spot and use cool compresses to lower body temperature. Do not give fluids.

What to know about sunburn

Sunburn is not considered an immediate medical emergency unless you have blisters on a large part of your body. But the Skin Cancer Foundation notes that just one sunburn with blistering, or five sunburns that are less severe, can double your chances of developing skin cancer. Whether you’re working out or just enjoying the hot weather, always take steps to guard against sunburn. These include:

• Sun-protective clothing: Wearing fewer clothes might make you feel cooler, but covering your arms and legs can help protect them. Choose high-tech fabrics in a tight weave with an ultraviolet protection factor (UPF) of at least 30. Dark colors are more sun-protective, but you will lose nearly all protection if your clothes get wet.
• No matter your skin tone or the number of clouds in the sky, always wear sunscreen. Choose a broad-spectrum formulation that guards against both UVA and UVB rays, with an SPF (sun protection factor) of 30 or higher. Don’t forget the tops of your feet and the back of your neck, and reapply every two to three hours.
• Head, eye, and lip protection: A wide-brimmed, tightly woven hat can help protect your face. You’ll also need lip balm that contains sunblock and wraparound UV-blocking sunglasses.
• Although you’ll still need sun protection, any shade can help block some of the sun’s direct rays. Work out in a shady grove rather than a concrete parking lot, or at least seek shelter in the shadow of a building whenever you take a break.

Staying hydrated during summer workouts

Hot weather brings an increased risk of dehydration, especially if you’re working out. In general, you should aim for about eight glasses of water per day. But when you’re active in the heat, you will need even more, according to the CDC. Be sure you’re fully hydrated before you start, and then drink at least eight ounces of water every 15 minutes during your workout. You’ll also need to rehydrate after you finish since it can take several hours to fully replenish fluids lost to sweat.

You can choose plain water or sports drinks but avoid energy drinks or caffeine. You can also supplement your hydration with water-rich foods such as watermelon, strawberries, soups, and salads. For a sweet but hydrating treat, try a New Orleans-style sno-ball or another ice-based snack such as a snowcone or Italian ice. Just be sure not to overhydrate, defined as consuming more than 48 ounces of fluids in an hour, as this can lower the salt balance in your blood.

Fun in the sun is a summertime tradition, and there’s no reason you have to hide indoors all day. But summer workouts bring potential health risks such as overheating, dehydration, and sunburn, so you’ll need to take active steps to keep yourself safe and healthy.

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Common men’s health conditions

A combination of unhealthy lifestyle choices, poor health education, and other factors may raise men’s risks for certain health conditions. These include, but are not limited to:

• Heart disease. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading killer of men in the United States, accounting for 1 in 4 deaths.
• Lung conditions. The CDC notes that while lung cancer affects both men and women, the diagnosis is more likely in men. Other lung conditions, such as emphysema, may also be more likely in men.
• According to research published in the Canadian Journal of Psychiatry, while women are more likely to be diagnosed with depression, men are far more likely to die by suicide.
• Substance abuse. The Canadian Journal of Psychiatry also notes that most substance abuse disorders occur in men.
• Kidney stones. According to the National Kidney Foundation, about 1 in 10 Americans will develop a kidney stone in their lifetime. And men are at higher risk than women.

Essential men’s health screenings

The Patient Protection and Affordable Care Act (Obamacare, or the ACA) requires insurers to cover essential health screenings at no charge. You can get these screenings free from any doctor within your network, even if you have not yet met your deductible. Here are the criteria for each check.

• Abdominal aortic aneurysm screening: Men aged 65 to 75 who are current or former smokers
• Alcohol misuse screening: Everyone
• Blood pressure check: All adults over age 18
• Cholesterol screening: Based on your risk profile
• Colorectal cancer screening: Everyone aged 45 to 75
• Depression screening: Everyone
• Type 2 Diabetes check: All overweight or obese adults between 40 and 70 years old
• Hepatitis B screening and vaccine: Anyone considered high risk
• Hepatitis C screening: Everyone aged 18 to 79
• HIV screening: Everyone aged 15 to 65, plus anyone else at increased risk
• Lung cancer screening: Ages 50 to 80 who are heavy smokers or have quit in the past 15 years
• Obesity check: Everyone
• Syphilis screening: Anyone at high risk
• Tobacco use screening: Everyone
• Tuberculosis screening: Everyone at high risk

Depending on your age and clinical profile, your doctor may recommend certain preventive measures that are also covered as essential health benefits. These include, but are not limited to, statin medications or HIV preventatives.

Regular doctor visits are the best way to ensure that you remain healthy and fit throughout your life. In general, most healthy adult men should see a primary care physician once per year (along with additional visits if you get sick). If you have a chronic medical condition, your doctor may want to see you more often until your condition is well-controlled and stable.

Nutritional needs for men

In addition to doctor’s visits, proper nutrition and exercise can also help you stay fit. According to the United States Department of Agriculture (USDA)’s Dietary Guidelines for Americans, men aged 19 to 30 generally need about 2,400 to 3,000 calories per day, while those aged 31 to 59 need around 2,200 to 3,000. Men aged 60 and above need fewer calories, at about 2,000 to 2,600 per day. However, these are just averages. You can get more specific recommendations for your unique circumstances at the USDA’s MyPlate Plan.

Besides eating the right number of calories, getting the right nutritional balance is also important. You’ll need to learn what is considered a portion of each type of food. You’ll also need to understand how many portions of each type you need each day (found in the Dietary Guidelines above). And be sure to eat the rainbow! Different colors of fruits and vegetables contain various micronutrients essential to health.

Also, remember to drink plenty of water. Dehydration can be miserable at best and life-threatening at worst. You’ll need at least 8 glasses of water per day. If you’re exercising or working outside in the heat, aim for 8 ounces of water every 15 to 20 minutes. It’s better to drink small amounts regularly than large quantities all at once. If you start feeling dizzy or nauseous in the heat, get into the air conditioning, or at least into the shade. Sit down and drink a few sips of water at a time.

Physical exercise for men

You can get physical exercise in various ways, even if you don’t like the gym. Men of all ages should aim for at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous activity each week, spread across several days. This includes at least two days of strength training. Those aged 65 or over should include balance exercises as part of their routine.

Moderate exercise runs the gamut from recreational swimming and biking across flat terrain to yardwork, auto repair, or even playing with your kids or grandkids. Vigorous exercise, or cardio, includes anything that gets your heart rate up, such as shoveling snow, hiking or biking uphill, or even walking with a weighted backpack.

Balance exercises could include anything from ballroom dancing to walking backward. The point is to improve your steadiness on your feet and reduce your risk of falling.

Always check with your doctor before starting any new fitness routine, especially if you are over age 65 or have any underlying health conditions. Consider working with a physical therapist if you have a chronic illness, disability, or pain issue. These professionals have the specialized training and experience to design a customized fitness plan that improves your physical abilities while reducing pain.

The post Men’s Health Month: A Complete Guide to Men’s Health appeared first on EHE Health.

Workouts for teens and 20s

Teens and men in their 20s have the advantage of high testosterone levels to fuel physical fitness goals. Young men are experiencing a surge in the hormone testosterone, which promotes muscle mass and burns fat. Your body can also recover quickly, which means you can regularly push pretty hard in your workouts (with appropriate rest or active recovery days built-in, as your body needs them).

If you enjoy team sports, join a recreational league or a school sports team. If you prefer to hit the gym, focus on balancing out cardiovascular exercises like high-intensity interval training with weightlifting at least three times a week.

Workouts for men in their 30s and 40s

When you reach your 30s, testosterone levels naturally begin to decline at about 1% per year, starting in the late 20s or early 30s. Lower testosterone levels correlate with a loss in muscle mass. If you haven’t already started lifting weights in your 20s, now is the time to add it.

Strength training in your 30s and 40s helps maintain muscle mass, which also burns fat more efficiently and strengthens bones. Lower hormone levels at this age, a poor diet, and limited exercise can contribute to weight gain around your midsection. This puts you at higher risk for developing several chronic health conditions, including:

• Cardiovascular disease
• Diabetes and insulin resistance
• Fatty liver disease
• High blood pressure
• Prostate and other cancers

You may not be able to lift as much weight since your fast-twitch muscle fibers start to decline (the ones that help you toss a barbell overhead or take off in a sprint, for example). But you should still be incorporating strength training and endurance activities like rowing and running to maintain cardiovascular fitness.

Workouts for men in their 50s and 60s

When you reach your 50s, your body won’t be able to recover as fast as it did before. You may need to take more rest days or include workouts where you don’t push quite as hard. Switch up shorter, super-intense workouts for more prolonged, lower-intensity activities.

You may also feel some aches and pains from daily wear-and-tear on your joints. If so, switch from high-impact activities like running or basketball to lower-impact movements like swimming, walking, or cycling. Other things to incorporate into your exercise routine include:

• Stretching and flexibility exercises, such as yoga
• Balance and coordination exercises
• Adequate warm-up and cool down, which is important at every age but even more so as you get older

If you don’t have a good fitness routine, this is a critical time to start. Talk to your doctor about exercise routines for beginners that will strengthen your core, build muscle, burn fat, and improve heart health. These provide a foundation to reduce the risk of chronic illness and prevent falls.

Workouts for men 70 and older

Maintaining strength and flexibility at 70 and beyond is vital for independence, health, and fall prevention. About one in four adults over 65 suffers a fall each year in the U.S., resulting in more than:

• Three million ER visits
• 300,000 hip fractures
• 32,000 deaths

Talk to your doctor about how to stay safe and get the recommended activity each day. Include strength training at least twice a week, but use lighter weights or switch to resistance bands. Regular aerobic activities (such as walking or rowing) will help you maintain heart and lung health.

Exercise is critical at every age. While your fitness routine may change from one decade to the next, the commitment to fitness should last your whole life.

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What Happens in Your Brain When You Exercise

When you exercise your body, a lot of things happen in your brain at the same time. As your heart rate increases, your body pumps more blood (and the oxygen your blood carries) into your brain. That stimulates brain cell growth and triggers the release of chemicals called endorphins that work like an antidepressant and lower stress hormones like cortisol.

One study also found that exercise increased growth in brain cells in the hippocampus, the part responsible for learning and memory. When hippocampus cells do not grow, it could have the opposite effect, which can lead to depression.

Other Ways Exercise Can Improve Mental Health

In addition to the physical changes in your brain, exercise can have many other mental health benefits.

Distraction from negative thoughts

Exercise requires you to focus a lot on the task at hand. The rhythmic beat of your feet hitting the pavement, or your arms and legs kicking through the water can have a meditative effect on your brain. You can channel your focus toward your breathing, the environment around you, or even the beat of the music, which provides a welcome distraction to keep negative thoughts at bay.

Getting some fresh air

Whether you choose to walk around the neighborhood, jog through a local park, or take a bike ride or hike in a nearby forest, there are many mental health benefits of getting outdoors for your exercise. Research reveals that being outside can:

• Lowering anxiety and depression symptoms
• Reducing stress
• Improving mood
• Increasing levels of empathy and cooperation

Going outside gets you away from screens, and exposes us to fresh air and sunlight, which have physical health benefits. Sunlight also releases serotonin, a mood booster that helps us feel calmer. Even the sounds of the natural world, like the wind in the trees or the birds chirping, can be restorative.

Opportunity for social interaction

Another great benefit of exercise is the opportunity to meet and socialize with others. Many exercises are great social opportunities as well. Going to the gym and sticking your headphones in isn’t the best way to connect with others, so try these ideas if you want to be more social while you exercise:

• Join a local walking, running, or cycling group. You can find groups on social media sites or with a quick online search. Look for groups that cater to different skill levels, such as beginner runners, walkers, or cyclists.
• Ask a friend to exercise with you. If you have someone to exercise with, you’re more likely to stick to your routine (even when you might not exactly feel like exercising), and you get an opportunity to socialize.
• Sign up for a specific class. Exercising in groups is a great way to meet other people, so check out classes like water aerobics, spin, or yoga. Often the same people attend these classes so you can meet new friends.
• Play in a local sports league. For example, if you love soccer, sign up on a community team to play for fun. You’ll get a whole team of supportive new friends with similar interests.

If you’re looking for ways to naturally improve mental health, adding exercise to your routine is a great option to discuss with your doctor or Health Mentor.

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Unfortunately, not everyone gets the preventive care they need. While there is room for improvement in preventive care for everyone, minority populations have lower rates of receiving preventive care compared to white populations. There are several things that contribute to disparities in preventive care, including difficulty accessing care, cultural beliefs, cost, and awareness.

Health experts have pushed for more access and education around what types of preventive care people need and when. These efforts are critical to bridge the gaps for communities at high risk of chronic disease and premature death. The U.S. Department of Health and Human Services (HHS), the Office of Disease Prevention and Health Promotion (ODPHP), and other agencies like the Centers for Disease Control and Prevention (CDC) recognize the importance of preventive care in reducing healthcare costs, increasing life expectancy, and improving quality of life for millions of people in the U.S.

Few Americans Get Recommended Preventive Care

In one study, only 8% of U.S. adults age 35 and older got all the “high-priority, appropriate clinical preventive services recommended for them.” About 5% didn’t get any preventive care at all. That includes things like:

• Annual wellness visits (physicals)
• Well-child visits
• Regular dental checkups
• Vaccinations
• Cancer screenings

Health Disparities Make It Harder to Access All Types of Care

A significant challenge in the U.S. healthcare system is overcoming the health disparities that make it hard for some communities and populations to access consistent, high-quality care.

• Lack of awareness. Many people are unsure about what preventive care, diagnostic services, and treatments they need, or how to get them.
• No primary care provider. Having a primary care provider (PCP) is key to quality preventive care. They take a holistic view of patient health, coordinating with specialists and hospitals to help ensure patients get the care they need.
• High cost of care. Those who lack insurance, or have a high-deductible plan, might avoid getting care because they can’t afford it.
• Limited access to care. Patients who live in rural communities, or lack reliable transportation might not be able to get in to see a doctor regularly.
• Discomfort or fear. Some people fear going to the doctor or the hospital and miss out on important preventive care and treatment that could reduce their risk of chronic illness and premature death.

Racial Disparities in Chronic Illness and Care Access

In the U.S., persistent racial disparities exist in healthcare coverage, chronic health conditions (including mental health), and mortality rates. The Center for American Progress published data in 2020 outlining some of these disparities. When compared with white communities, minority communities were more likely to experience:

• Lower insurance rates
• Higher rates of chronic illness, such as asthma, diabetes, heart disease, hypertension (high blood pressure), and obesity
• Higher infant mortality rates
• Higher cancer mortality rates
• Serious mental illness, including depression, anxiety, and severe trauma

Many of these issues are related to what health experts call social determinants of health (SDOH). These are factors in a person’s environment—where they live, work, play, and worship—that affect overall health, quality of life, and risk of illness or disease. Genetics and family history can also play a big role in your health risk.

How Preventive Care Bridges Health Disparities

Most people don’t have a lot of control over their SDOH and genetic risks. But there are things you can do to improve your overall health. Preventive care is one of the most effective ways to bridge gaps in care. Plus, most preventive care is available at little or no cost if you’re insured. For those without insurance, there are organizations that help cover the cost of screenings or offer low-cost options to get recommended care.

Lower your risk of chronic illness

Regular preventive care is the best way to reduce your risk of developing a severe or chronic illness. Chronic conditions often develop slowly over time. Seeing a provider regularly to get your health checked can help you or your doctor spot signs of early disease and take steps to improve your health. For example, your doctor will monitor your blood pressure and identify if your numbers are going up. They can help you make dietary and lifestyle adjustments to lower blood pressure naturally. They can also prescribe medications to keep blood pressure down and reduce damage to your heart and blood vessels that can lead to stroke or heart disease.

Reduce the risk of premature death

Catching diseases early—everything from the flu to cancer—can allow for more treatment options. Getting all your recommended preventive care, including screenings and vaccinations, can help lower your risk of illness and disabilities that can lead to premature death. For example, getting colorectal cancer screenings beginning at age 45 (or earlier if you are at high risk) is the most effective way to spot early signs of colon cancer. Detecting colorectal cancer when it’s in the early stages gives you a much higher chance of survival. The same is true for many other cancers, as well as chronic conditions like high blood pressure and diabetes.

Improve your quality of life

Doctors can help you take steps to reduce your risk of developing certain chronic conditions, or catch diseases early when treatment options are less invasive.

How to Get the Preventive Care You Need

These steps can help you access the right preventive care in the right place at the right time.

Schedule an annual checkup with a PCP

Start by seeing your primary care provider. If you don’t have a PCP, you can search online to find one near you that is accepting new patients. People of all ages should have a regular family medicine practitioner who they see at least once a year for an annual physical. They will monitor your health over time to assess trends and identify things that may indicate a problem, including:

• Elevated blood pressure
• Elevated blood sugar
• Elevated cholesterol levels
• Gaps in vaccinations
• Concerning skin changes
• As well as perform specific exams for men and women, such as a pelvic exam or prostate exam

A primary care provider will also review your medications each time you visit, or more often if you get a new prescription. This is especially helpful for people who see multiple doctors and specialists or are admitted to the hospital for care. When those doctors prescribe medications, your PCP can check to make sure they won’t interact with other medications or cause problems. They can also help you understand how and when to take your meds, and address concerns or side effects. If there’s a problem with one or more prescriptions, they can consult with your specialty physician(s) to find an alternative.

Get regular screenings

Regular screenings are another essential part of preventive care. The screenings you need depend on things like your:

• Age
• Sex
• Family history
• Current health and diagnoses
• Medical history

Your primary care provider can help you understand exactly what you need and when to get it. Most preventive screenings are covered by insurance, including Medicare, Medicaid, and private health insurance.

Preventive care is an essential step to better health for people of all ages. Talk to your doctor today—or find a PCP if you don’t have one yet—to get started.

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What Are Spring Allergies?

According to the National Institute of Environmental Health Sciences, almost one in six Americans suffer from seasonal allergies, sometimes called hay fever or allergic rhinitis. While it is possible to be allergic to nearly anything, pollen is the typical trigger for spring allergies. The weather can also play a role, with thunderstorms, heat waves, and other weather related events causing symptoms to worsen. Climate change is believed to be causing an uptick in spring allergies, as pollen counts tend to be higher, and the pollen season is longer than they were just two decades ago.

Symptoms of Spring Allergies

Everyone is unique, and you may not experience all of these symptoms. But if you have spring allergies, you are likely to have some combination of:

• Coughing
• Sneezing
• Sore throat
• Watery, puffy, or itchy eyes
• Itchy, runny, or blocked nose
• Headaches
• Dry skin
• Worsening asthma (in people who have the condition)

Many of these symptoms could also be similar to signs of a respiratory virus, from a standard cold to COVID-19. If you experience new symptoms or are unsure whether you have allergies, it’s worth seeing a doctor for a proper evaluation.

Tips for Reducing Your Symptoms

Treatments for spring allergies run the gamut from avoiding triggers to taking prescription medications. Here are some ideas to help reduce your symptoms.

• Stay inside. Spring allergies are typically the worst early in the morning and on windy days when pollen blows around. Limit your exposure by remaining indoors at these times.
• Use a HEPA filter. Reduce the number of allergens inside your home by choosing a HEPA filter for your air conditioner. HEPA stands for “high-efficiency particulate air.” According to the United States Environmental Protection Agency (EPA), these filters remove 99.7% of airborne particles with a size of 0.3 microns or greater, including pollen.
• Take off your shoes. Shoes can carry pollen and other allergens, as well as a host of bacteria, into your home. Get into the habit of removing your shoes at the door.
• Wear a mask.Consider wearing a mask when you need to go outside, and the pollen counts are high. Even a simple dust mask will filter out most allergens.
• Try over-the-counter medications. A variety of antihistamines and decongestants are readily available over the counter. Be sure to talk to your doctor or pharmacist about possible drug interactions if you are on other medications.
• Get a prescription. If your spring allergies don’t respond to over-the-counter remedies or other solutions, consider asking your doctor for prescription medication. Options include pills, eye drops, and nasal sprays.

Some people try alternative remedies, from vitamin C to using a Neti pot to rinse the sinuses and reduce severity of allergies. The benefit of these solutions vary per person. If you do plan to try an alternative solution for your allergies, speak with your doctor first to make sure it is safe and healthy for you.

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There isn’t a one-and-done answer to this that you can take seriously. But there are basic guidelines and meal suggestions that you can use when you eat before and after physical activity during the day.

Healthy Eating Before and After Exercising

It isn’t recommended to eat less than 30 minutes before taking part in strenuous exercise. Some research suggests waiting an hour after you eat to exercise. If you feel the need to fuel your workout, we recommend eating something high in carbohydrates, low in fat, with a moderate amount of protein. But if you eat more than two hours before your workout, try eating something higher in protein and carbs and low in fat.

After exercise, your body is in a prime receptive mode, using its resources much more efficiently for 30 to 60 minutes after activity. So it’s important to eat something within that timeframe to help your body bounce back from the workout faster. At this point, you want something high in both protein and carbohydrates. Even your fat content can be slightly higher since your body will quickly burn it as energy.

Foods to Eat Before Exercise

Pre-workout, focus on things like fruits, oats, and eggs. Bananas are packed with carbs and potassium that support your muscles and help prevent muscle cramps. Oats are full of fiber and give you a store of carbs that gradually release as you burn through calories. Adding dried fruit to oatmeal gives you a vitamin boost and is a good source of easily digestible carbs.

Here are suggestions:

• Fruit smoothies

• Greek yogurt and granola

• Bananas

• Apples with peanut butter and raisins

• Chicken with a mix of rice and vegetables

• Scrambled eggs and avocado toast

• Oatmeal with fruit

What to eat after exercise

Post-workout meals should be a bit heartier to support recovery. Protein sources like chicken, eggs, tuna, and salmon help your muscles heal and build faster. Not getting enough protein after a workout will only slow you down. It is recommended to take in 0.14 to 0.23 grams of protein per pound of body weight within an hour after your workout. Sweet potato, oats, and fruits keep that carbohydrate supply going strong for a now-healing body as well.

Here are suggestions:

• Chicken with a mix of rice and vegetables

• Tuna salad sandwich or tuna on crackers

• Oatmeal with whey protein and fruit

• Omelet with an avocado spread

• Salmon and sweet potato

Although your specific exercise needs and food intake will vary (sometimes dramatically) from person to person, everyone’s body similarly synthesizes food. Use these guidelines and suggested meals and snacks to help you work out stronger, more efficiently, and bounce back faster from each activity.

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Exercise for Heart Health: What the Studies Say

A British researcher in the 1950s observed that men working in physically active jobs were less likely to have coronary artery disease than those with sedentary jobs. The medical community was skeptical at the time, but subsequent studies showed a clear link between sedentary lifestyles and coronary artery disease.

Today the idea that exercise promotes better heart health and lowers the risk of heart disease is broadly accepted. Dozens of studies confirm these findings. Regular physical activity also has other health benefits, including:

• Reducing the risk of depression and cognitive decline

• Helping you maintain a healthy weight

• Lowering your risk of other chronic conditions, such as cancer and diabetes

How Much Exercise Do You Need?

The U.S. Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic exercise each week. That’s about 30 minutes per day, five days a week. However, all health experts agree that some activity is better than none. If you can’t do 150 minutes, do as much as you can to improve your overall health.

If you struggle to find 30 minutes in a single block, try breaking it up into smaller chunks throughout the day. For example, take a 10-minute walk before work, another during your lunch break, and a third when you get home.

How to Incorporate Exercise into Your Day (Even if You Hate It)

Some people love working out and have no problem getting it done. Others would love to exercise but don’t have much spare time. Some people don’t enjoy exercise at all. Regardless of where you fall on that spectrum, here are some tips to help you get your workouts in:

Schedule it into your day. You schedule work time, shopping, laundry, cooking, and other things you have to get done. If you schedule exercise too, it creates the expectation that it’s just as important as eating, sleeping, grocery shopping, and taking your kids to their extracurricular activities.

Start slowly and build over time. If you’re not exercising at all now, it’s not realistic to immediately do 60 minutes, five days a week. Start with shorter sessions of 10 to 15 minutes, at least two or three days a week. Then add another day, or increase workout lengths until you get to 150 minutes.

Choose something you don’t hate. If you hate running, don’t run because you’ll be more likely to give up. Instead, find something you can tolerate (or better yet, something you enjoy). Many exercises get your heart rate up—gardening, water aerobics, biking, walking, or workouts on TV or through an app.

Get creative. Finding new ways to challenge your body prevents exercise boredom and sparks motivation. Finding a workout buddy is also a great way to be accountable for getting it done.

Give yourself a break. Sometimes you might not feel like exercising. You might be tired, cranky, or sore. It’s ok to take a break now and then from your routine if your body needs a rest day. Just make sure you get right back to it tomorrow.

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