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The workout lovers in your life likely havent been to a gym in months. Why not gift them some fitness inspo this holiday season that will help liven up their at-home routine? We turned to the employees at Whoop, the high-tech fitness tracker that gives you data on your rest, recovery, and sleep time, to get some guidance on the best workout-related gifts they love to give or receive. These are their best ideas.

HydroFlask 20 oz Wide Mouth $38I love my Hydro Flask water bottle: It keeps water cold for so longincluding during an 8-hour hike in the New Mexico desert. And because its stainless steel, its very easy to clean. Ive had mine for 5 years and its still good as new. Emily Capodilupo, Vice President, Data Science and Research

Bowflex Max Trainer M6 $1,700I love my Bowflex Max Trainer 6. Its BLE capable, so it links to my Whoop app, allowing me to record my workouts. Since COVID started, having an at-home mini-gym has been invaluable. JP Underwood, Operations Manager

Nike Zoom Pegasus Turbo 2 $180The Pegasus Turbo 2 is my favorite running shoe, especially for hard days. The foam is springy and easily absorbs impact while zooming around a track or down a road. Josh Svoboda,Graphic Designer

Gamma Ray Blue Light Blocking Glasses $18We spend lots of time on screens such as cell phones, computers, and TVs these days. Blocking the blue light can help with improving sleep-wake cycles. Behnoosh Tavakoli, Director of Signal Processing

REI Co-op Flash 18 Pack $40The perfect pack to take skiing, day-hiking, adventuring. Super light with pockets, and holds a water reservoir! Tanya Boulanova, Senior Agent, Software Specialist

Headspace $13 a monthI love Headspace because it provides a guided lesson plan to learn how to meditate effectively. This enables me to better adhere to more consistent sleep and wake times. Mark Greene, VP of Software

Bose SoundSport wireless headphones $130I cant run without my Bose Sport headphonesthey stay in place so much better than other ones Ive tried, and they have great battery life and great sound quality. Emily Capodilupo, Vice President, Data Science and Research

Reebok Legacy Lifter Mens Weightlifting Shoes $200Nothing beats a good pair of lifting shoes. If youre someone who squats or competes in Olympic lifting, youll want a pair. The Reebok Legacy Lifters are high quality, provide great stability, and look great. Brian Martins, Tech Lead Engineering

Letsfit Resistance Loop Exercise Bands $8These resistance loop bands are affordable and perfect for at-home workouts and stretching. Each band has a different resistance strength level and can be used for barre, pilates, HIIT, and stretching. They really upped my at-home workout game during quarantine! Jaclyn Calovine, Senior Training & Development Specialist

Hyperice Hypervolt Plus Bluetooth $400After harder workouts, I can feel the difference the next morning. My Hyperice makes it just a little bit easier to push myself on that next training ride. Mark Greene, VP of Software

The One CBD Oil $150BEAM is a Boston-based company committed to producing the best possible CBD products for a wellness-minded community. I put one dropper of THE ONE in my coffee every morning and feel more balanced and more capable to take on my day and perform well in my workouts. Jaclyn Calovine, Senior Training & Development Specialist

Dohm White Noise Machine $45The Dohm is essential to blocking out minor noise to help me fall asleep faster and stay sleeping longer. The sound is very natural, unlike many other white noise machines, and I Iove that you can customize the sound variations! Ursula Nickerson, Senior Art Director

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Whoop employees share the best gift ideas for fitness and exercise fan - Fast Company

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By Joe Fisher, WRAL multimedia journalist

Raleigh, N.C. Frustration is growing in the local fitness community over a large coronavirus cluster at a north Raleigh gym, with competitors saying the gym didn't do enough to protect its members.

At least 40 infections have been linked to Find a Way Fitness, at 3607 Falls River Ave.

Owners Kevin and Tasha Gidrey initially planned to close the gym from Nov. 21 through this Saturday, but they said Wednesday that the gym would remain closed through the end of the year.

The Gidreys, who are among those infected, said they don't know the source of the outbreak, but they said a gym member who got a positive result on a recent precautionary test alerted them to it.

Some Find a Way Fitness members said very few people wore masks while working out. Videos posted on social media show people running past each other in the gym without masks and less than 6 feet of separation.

"It was reckless, it was irresponsible, and it was something we are trying to avoid throughout the fitness industry," Doug Warf, president of O2 Fitness, said Thursday. My advice would be to tighten up.

Its very disappointing because we know how hard weve worked," agreed Johnny Groff, area director for Life Time Fitness.

Groff said the seven Life Time Fitness locations he manages in Raleigh and Charlotte, have had only 25 coronavirus cases among 468,000 check-ins since gyms were allowed to reopen in October.

Across 21 O2 Fitness locations, there have been seven infections out of more than 390,000 check-ins, Warf said.

In the places that operate responsibly, there is no spread," he said.

Warf said he's worried that Find A Way Fitness is harming an industry fighting to stay open as coronavirus cases surge across North Carolina.

"I hate to say this because we dont like to throw stones inside the fitness community, but youre mad at the owners," he said. "At some point in time, it falls on the person who is running the location to enforce rules or to set rules.

The Gidreys said they implemented extensive cleaning measures, and they plan to increase distancing and reduce class sizes further when they reopen in January.

We would never do anything to harm them, harm our livelihood, harm the community in general. We hate this has happened," Tasha Gidrey said.

Warf and Groff both said their facilities already offer group fitness workouts with additional distancing and noted that equipment is disinfected both before and after workouts. They said they hope the safety measures will allow them to remain open through the winter.

With everything we have in place, it is a safe environment," Groff said.

Continued here:
Fitness execs hope Raleigh gym with coronavirus cluster doesn't lead to another industry shutdown - WRAL.com

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Children complete the first mile of a marathon during the McAllen Kids Marathon McAllen at Veterans Memorial Stadium on Sept. 10, 2016, in McAllen. (Joel Martinez | jmartinez@themonitor.com)

For three years straight, the city of McAllen has won the Its Time Texas Community Challenge and the community is not ready to give up.

Mayor Jim Darling confirmed the city will continue their ninth annual participation of the Its Time Texas Community Challenge, a challenge presented by H-E-B and organized by the Austin-based nonprofit of the same name, aimed at reducing preventable diseases including high blood pressure, diabetes, and obesity.

Were a three time defending champs, so were not gonna give it up very easily, Darling said.

During the 2020 Community Challenge, the organization reported 33,194 participants racked up a total of nearly 50 million points for their communities. As a result, 95% of participants felt confident that they would continue to progress towards their goal to be more active, according to a release.

For McAllen, the city has a lengthy record of appearing in high rankings in surveys of metro areas with high obesity rates.

In 2012, the McAllen-Edinburg-Mission metropolitan statistical area ranked first in the list of Most Obese Metropolitan Areas in the U.S. by the Gallup-Healthways Well-Being Index. Then, in 2017, McAllen dropped down to the fourth fattest city in America by wallethub.com

Prior to the emergency lockdown for COVID-19, on March 4, WalletHub released another similar survey on the most overweight and obese cities in the U.S., ranking the McAllen-Edinburg-Mission metro area first in fattest cities, according to the report.

Despite these survey results, McAllen has been very aggressive in combating diabetes and obesity theyve been undefeated for three years in the Its Time Texas challenge.

Last year, the city hosted a free, outdoor walking event in participation for the community challenge to help encourage McAllen employees and residents to move and exercise during the day for better health and peace of mind.

Additionally, the city of McAllen and the school district has also partnered with The Monitor in holding annual events to encourage healthier living such as the McAllen Kids Marathon and the Scott Crane Memorial Run.

Even with the pandemic, the city isnt looking to back down from the challenge. In fact, Darling mentioned theyve already sent out in their December newsletter instructions on how to register for the challenge.

Physical fitness is a great, great preventer, more now than ever with COVID-19, Darling said. Hopefully people get the message and well be able to turn out and do the same thing.

Due to the pandemic, the community challenge encourages participating in a virtual workout or taking a socially-distanced walk out, for example, in addition to other healthy choices such as drinking water and taking the stairs instead of the elevator.

Similar to the nonprofits suggestions, Darling said theyll have to hold smaller events here people could space out.

I know at the park, we can keep people physically separated, so we could do yoga classes pretty easily, Darling said in regard to how the city plans to participate in the challenge safely during the pandemic. The runs are a little bit harder to do, you can keep people spread, but you gotta start in groups, so thats a little bit harder.

The Its Time Texas Community Challenge runs Jan. 4 through Feb. 28, 2021, though early registration is now open and available in English and Spanish. The statewide competition encourages communities to come together for an eight-week competition to build and transform health, according to the nonprofits release.

The challenge is free and open to everyone: individuals, families, mayors, school districts, employers and businesses.

All of these choices and events award points for the participants communities and weekly chances to win prizes, which can then be tracked in the nonprofits new Community Challenge app. According to the Its Time Texas, the only way to log points is through the free, bilingual mobile app, available for iPhone and Android.

Well be okay, Darling said. Lets just figure out where we are with COVID and how to do it.

To register for the Its Time Texas Community Challenge, visit http://www.ittcommunitychallenge.com or @itstimetx on Instagram.

Original post:
McAllen to participate in annual fitness challenge - Monitor

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Gifting smart health/fitness devices can be really thoughtful and helpful but sometimes it can be tricky to figure out which one to pick. Below weve got a roundup of great options for everyone from those just getting started to super fit family or friends.

The first three smart health/fitness devices I wanted to highlight below range from a few smart scale options, blood pressure monitor, to a pocket-sized metabolic analyzer all of which work with iPhone and Apple Health.

If youre considering gifting a wearable, well finish up by covering some tips to help you decide whether a smartwatch or more basic and affordable fitness band is a better fit (as well as how something like Apple Watch compares with Garmin/Suunto and even Googles Wear OS).

Ive been using a Withings Smart Scale for going on seven years and its been really reliable and useful. The reason I recommend going for Withings over other options is its a company with a solid track record, a good iOS app with Apple Health integration, and durable/good looking build quality. Withings currently has three models for pretty much any budget and need.

For those just getting started on a health and fitness journey, the Body Withings Smart Scale is a great choice. It offers weight and BMI, automatic syncing with the iOS app, and automatically recognizes up to 8 users. It usually goes for around $60.

If the person youre looking to buy for is further along in their fitness journey or would enjoy more data, the Withings Body+ Smart Scale adds body composition measurements. That includes fat, muscle, and bone mass, as well as water percentage. Body+ goes for around $99.

If you want to go for the top of the line option, the Withings Body Cardio offers all of the features of Body+ like full body composition and adds in heart rate monitoring. It usually sells for around $150.

You can check out the full Withings Smart Scale lineup here.

I have an old version of Withings Blood Pressure Monitor that still works great and the current model is even more impressive. Youre getting a wireless experience, rechargeable battery that lasts for up to 6 months, its FDA cleared as medically accurate and you can easily send results to your doctor.

Since it works with the Withings Health Mate app like the smart scale above, you get Apple Health integration and can see all your other data in one place.

The Withings Blood Pressure Monitor retails for $99.

This will be a neat option for someone in your life that already has most of the smart health/fitness devices on the market. While those really into fitness may be the most likely to appreciate a metabolic analyzer, Lumen is a really useful tool that anyone can use to achieve goals like losing weight, building muscle, or maintaining weight.

I did a full review of Lumen earlier this year and think its a really innovative device that offers super actionable data. What youre getting is a pocket-sized metabolic analyzer that can tell you if youre burning fat or carbs based on your breath. From there, the Lumen app gives meal planning/macro recommendations to meet your specific weight loss or fitness goals.

Another big aspect of Lumen is measuring and building metabolic flexibility. And research shows there are a wide variety of health benefits beyond just changing your body composition. They include better sleep, stronger immune system, more consistent blood sugar levels, improved workout performance, and more.

If youre looking for a gift for someone who enjoys the quantified self, this is a killer gift.

Lumen is normally priced at $349 but is going for $279 during the holidays.

If youre thinking of picking up a smartwatch or fitness band for someone for the holidays, there are lots of choices, so here are some TL;DR tips to narrow down what to look at for each type:

Be sure to check out my colleague Chances comparison here for more on the differences between Apple Watch models:

If youre looking for a gift for an endurance athlete or someone who values dedicated GPS, a Suunto or Garmin smartwatch may be the best fit.

If the person youre gifting is an Android user, it will probably be best to go for Wear OS (or a band-style fitness tracker).

Check out our sister site 9to5Googles round ups of best Wear OS smartwatches:

These are a good option if youre looking for something more affordable and basic in overall functionality.

Hopefully, youve now got some great ideas on what youd like to gift the person (or people) who could use a smart health/fitness device.

If youre interested in diving more into Apple Watch and health/fitness, be sure to check out 9to5Macs Watch Time podcast.

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By Averee Dovsek |December 2, 2020 1:00 pm

Planks and pars go pretty well together. Having a strong core is critical for having an effective golf swing.

A strong core can correlate to better ball striking and accuracy. Practicing planks will build strength to swing freely and powerfully through the duration of your swing without losing balance or injuring yourself.

In the 10th episode of Fitness with Averee, Averee Dovsek demonstrates how to do a proper plank. This exercise is great for stability in the hips and strength in the gluteus medius.

Combine what you learn through Fitness with Averee withSteve Scotts instruction seriesand you will be a different golfer on and off the course.

Watch the ninth episode of Fitness with Averee above andcheck here for previous episodes.

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Fitness with Averee: Planks and pars go hand in hand - usatoday.com

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Working out indoors has become more than a seasonal affair this year. As we spend more and more time working out at home, the fitness industry has gotten creative, with clever, new products to make working out indoors easier, quicker, and more interesting than ever. Weve rounded up some of the best fitness and workout gear, gadgets, classes, and attire to satisfy (and challenge) every athlete on your list.

This year, you wont have to sweat. But trust us, they will.

[Photo: courtesy Bandier]Bala BanglesSend the power walker or Pilates buff in your life a set of these playfully retro Bala Banglesavailable in three weights and a variety of cheerful colors. They look cute, but theyll add an extra layer of strength training to any workout that will definitely not go unnoticed.

[Photo: courtesy Theragun]Theragun MiniThe Theragun Mini is a Recommender favorite for good reason: This science-backed percussion massager packs 150 minutes of battery life, delivers 20 pounds of force, and can be tucked into their gym bag, purse, or home office desk drawer for whenever they need relief.

[Photo: courtesy Nordictrack]NordicTracks FreeStride TrainerFast Company senior writer Elizabeth Segran loves her NordicTrack FreeStride Trainer, a compact elliptical that brings your workout on a whirlwind, worldwide journey via its built-in screen. She adds, Ive never been able to run before, because it has caused too much pain in my knees and shins, but this machine has allowed me to mimic a running motion, without impact. For the first time, Ive been able to join virtual classes that prepare you for races or endurance runs. Other times, Ive taken hikes or walks, slowing my pace but increasing my incline and resistance.

Horizon Fitness 7.0 AT TreadmillLikewise, this smart, lightweight, easy-to-operate treadmill will keep the whole familys winter quarantine blues at bay. The Horizon Treadmill features the ability to stream classes from Peloton and Zwift, can be speed-adjusted with the quick swipe of a wheel, and, best of all, is currently priced under $1,000.

[Photo: courtesy Manduka]Manduka PRO MatsManduka PRO Mats are so reliable even the fussiest zen masters will struggle to find fault. They have cushion, grip, and stick, and are available in different thicknesses andblesslengths for long-legged yogis.

[Photo: courtesy Vuori]Vuori Performance PantShorts and sweats from D2C athleisure brand Vuori are beyond comfortable and, according to Fast Company senior editor Morgan Clendaniel, so soft. We suspect any Work from Home Warrior would be tickled to receive a pair of their literally-wear-anywhere bottoms such as the Ponto Shorts or Performance Pant. In fact, youll probably want to stock up for yourself.

[Photo: courtesy Allbirds]AllBirds Tree Dashers Running ShoesAllBirds eco-savvy footwear is stylish, reliable, and surprisingly rugged. But the Tree Dashers raise the stakes: adding responsive design, antimicrobial materials, and rigorous athletic testing for a running shoe built to last. They pack the same beloved features as the originallightweight, machine-washable, and environmentally conscious materials, such as a midsole made from sugarcane-derived Sweetfoam. A Fast Company editor who tested them raved: It honestly felt like my whole foot was getting a massage when I wore them.

AfterShokz HeadphonesBone. Conduction. Headphones. Hear us out: AfterShokz headphones sit just outside of your ears and deliver sound via bone conduction technology, vibrating sound through your cheekbones to your inner ear. So your favorite runner can clearly hear both traffic signals and their tunes while on their daily jog.

[Photo: courtesy B Mat]B YogaWe love B Yogas sustainable gear for long vinyasa flow and evening restorative stretches. Their signature B Mats are very grippy, come in covetable jewel tones, and feature just the right amount of cushion for your bodys needs. Pair with a set of B Yogas Cork Blocks and Resistance Bands and inner peace might be achieved this holiday seasonif only for an hour at a time.

AloMovesStreaming options for at-home fitness are aplenty, but AloMoves has become one of our consistent favorites. Created by style-savvy yoga-wear brand AloYoga, the subscription service features thousands of studio classesincluding yoga, HIIT, and barrebut also mindfulness training, with coach-led meditation sessions geared toward stress release, breath work, and sleep.

[Photo: courtesy Outdoor Voices]Outdoor Voices All Day SweatpantsAustin-bred Outdoor Voices much-loved, pillowy soft Cloudknit is extra dreamy in a slim jogger. The stretchy, breathable All Day Sweatpants are flattering and polished enough to wear around town, but so, so comfy that they might never leave the couch.

Outdoor Voices Exercise DressI have yet to find a femme-identifying athleisure lover who didnt end up obsessed with the Exercise Dress from Outdoor Voices. In stretchy, breathable, sweat-wicking fabric, with built-in bra and compression shorts, this flattering, throw-on dress looks great when working out, riding your bike, and taking your weekly rushed trip to the grocery store while making minimal contact. Theyre easily layered with sweaters and tights in the winter and look extra cute from barre to cocktails in the summer. Get them one or fourbecause that will happen eventually.

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Gift guide: The best fitness, workout, exercise, running, and yoga gif - Fast Company

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Drina Hoover told herself if she could keep her business operational for five years, it would be a sign that she has something special on her hands.

As the owner of Weigh Fit Nutrition, 32117 Old Street, in Rockwood, she reached that five-year benchmark with full exercise classes and a healthy number of memberships.

But, along came COVID-19, and the pandemic that has claimed so many businesses throughout the year has added one more to the casualty list.

Hoover said she handed in the keys to the building landlord on Dec. 1, bringing an end to the fitness spot that actually lasted more than six years.

The decision to call it quits was one of the hardest things she said shes had to do.

According to the owner, never in a million years did she think her business would be capsized by a pandemic.

After exhausting her cash flow, not qualifying for business loans and struggling through the governors statewide shutdown on gyms, membership dropped significantly.

Hoover fought to keep her loyal members, even allowing about a dozen of them to take her spin bicycles home so they could continue working out.

Some also took home weights.

She taught fitness classes online and outdoors to keep the business going.

It was an extreme effort and a challenge members helped her with along the way.

I cant thank some of you members enough for standing by my side through all of this, she said in a farewell post on the fitness social media page. You guys are the reason this post is so tough. I will still continue to support you all and help you achieve your health goals any way I possibly can.

Hoover, who is a working mother, said she couldnt keep up with notices about someone potentially being exposed to someone who tested positive, and having to pass along to her members.

Ultimately, the owner said many people just didnt feel comfortable returning to gym facility workouts.

Some people were afraid, and I dont blame them, Hoover said. Some (business owners) found ways to bend the rules, but I thought that was a slap in the face to health care workers who work out here.

This was supposed to be fun, she said of her business. But, it was taking from my family.

Lease payments continued to roll in and when she couldnt make arrangements because the landlord said he could get someone else to rent the building, the writing was on the wall and the fight was over.

Just prior to handing over the keys to the building, Hoover said she sold as much as she could the bicycles, weights, balls and all.

Most of her members bought the items for sale.

Hoover is proud of the business operation she built from top to bottom.

She said she made sure she paid back members who were due refunded money.

I made sure I did everything.

The pandemic has had an impact not only on Hoover, but also her family. A few of them operate small businesses, including her mother-in-law who owns Flat Rock Lanes, which is not considered an essential business.

Click here and then look to the right side for the sign up to the morning newsletter for The News Herald, and you can get the top headlines de

Despite the loss, Hoover is grateful for the experience and relationships she built.

I was brand new to the business and they welcomed me with open arms, she said. Ive met so many friends. I think I changed the lives of a lot of people and they have changed mine. They have become family.

The Wayne County Airport Authority is releasing little information on the Nov. 27 death of a man at the Westin Detroit Metropolitan Airport ho

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City officials in Woodhaven hope the news announced Wednesday will spread even faster than the coronavirus itself and that is the opening of

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Once thriving fitness facility shuts down under weight of pandemic, restrictions - Southgate News Herald

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Intermittent fasting is one of the more popular (and argument-provoking) diet trends of recent yearsit was even the most-searched diet term on Google last year. Its not hard to guess what it entails: abstaining from food, or at least most food, for specific intervals. It's been taken up by everyone from Silicon Valley biohackers to TikTok models. Diets based on it have been touted for a huge list of benefits: It might be good for weight loss. It might work to balance out ones blood sugar. Some even follow it for mental clarity, the idea being that by not eating a big lunch, youll avoid the grogginess that hits a couple hours later.

But what can anyone legitimately expect to gain from taking on an intermittent fasting diet? Those benefits are all related: The number one reason people do it is for weight loss, but when you lose weight, that helps lower blood pressure, which helps to prevent heart disease and diabetes, says Krista Varady, nutrition professor at the University of Illinois, Chicago.

As GQ has explored before, paying attention to when you eat is just as important as what youre eating, and intermittent fasting is one of the simplest ways to start experimenting with a diet.

The Fast Track

When it comes to the specifics of intermittent fasting, there are generally three different approaches to take. Some people opt for alternate-day fasting: Eat whatever you want on off days, but limit calories to around 500 on fasting days. Some try the 5:2 diet, which involves fasting during the week and making the weekend your off days.

But taking entire days off is on the extreme end of things. According to Varady, the most popular kind of intermittent fasting is time-restricted eating. In the most popular form, eating is limited to an eight-hour window each day. Depending on your schedule, you can put the window wherever you want, although Varady says making it from noon to 8 p.m. is generally easiest for most people.

The minute you take dinner out, people get upset about it, because then they cant socialize with friends or eat with family, she says.

The beauty of the diet is that it doesn't specify what you should be eating, only when. Pick a schedule that works for you and there isn't much more to it than that. Many people find that easier than cutting out certain foods or counting calories. And while this isn't explicitly the goal, Varady's research indicates that people end up cutting out anywhere from 300 to 500 calories each day without counting them. She also finds that about 80 percent of people who try a time-restricted eating fast say they plan on continuing it.

Why Eating Less Means More

Typical Western diets are heavy on simple carbohydrates. (Think of the sandwiches or slices of pizza you might eat for lunch or dinner.) These food items provide the glucose the body uses as fuel. But spiking glucose is accompanied by a rise in insulin, which the body uses to process blood sugars. Thats often what causes a sluggish feeling as the day goes on.

According to proponents of the diet, fasting for 16 hours evens these spikes out and recalibrates the body. A longer fast leads to lower blood pressure, and several studies show that time-restricted eating is associated with better cardiovascular health because of what the body ends up burning for fuel. In the absence of glucose, the body switches to burning fat, and as the body releases more fat into the bloodstream, the level of insulin drops accordingly. This, in turn, provides a needed break for cells to rest. In effect, fasting tricks the body into thinking its time to conserve its resources.

Originally posted here:
Intermittent Fasting: The Beginners Guide to Time-Restricted Eating, 5:2 Diets, and Other Forms of Intermittent Fasting - GQ

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My breakfast: I have a slice of brown bread, with a piece of paneer and tea. Later, if I have a smoothie which contains flax seeds, some fruit in half a glass of milk.

My lunch: Chapatis made out of overnight soaked lentils (2) with any sabzi made at home and a bowl of curd.

In the evening, I have a banana or black tea.

My dinner: Before dozing off, I drink a glass of turmeric milk and half a spoon of homemade peanut butter!

Pre-workout meal: Black coffee

Post- workout meal: I have started supplementing with whey protein now, but never had anything special during my transformation.

I am never once cheated on my diet. In fact! I carry my own lunch box whenever I go out, even if I am going to attend a marriage function.

My workout: I workout for six days a week, spending 1.5 hours in the gym (focussing on abs training) and go for a 5km run every alternate day.

Low-calorie recipes I swear by: Nothing in specific. Everything can be eaten, as long as you follow the rule of moderation.

Fitness secrets I unveiled: Dinners should be kept as light as possible and portion control should be strictly practiced, no matter how tempting the food looks!

It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

Excerpt from:
Weight loss story: The diet I followed to lose 30 kilos and also fight type-1 diabetes! - Times of India

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By: Lifestyle Desk | New Delhi | December 9, 2020 10:50:46 amHere's how a few dietary tweaks can help protect your lungs. (Source: Getty Images/Thinkstock)

With a rise in ambient pollution levels, it is essential to ensure your diet is accordingly modified so that your lungs stay disease-free. It is important to note that stress from oxidative phenomenon plays an important role in causing diseases related to pollution. Therefore, nutrition plays a significant role in its prevention and management, and has also been shown to modulate the toxicity of pollutants, explained dietitian Garima Goyal.

Below, she recommends some foods to include in ones diet.

Vitamin A and carotenoids

Animal sources (milk and eggs), fortified foods, orange/yellow fruits and vegetables (carrots) are the main dietary sources of carotenoids, including /-carotene and lycopene, which are known as antioxidants. Their prescribed and supplemented intake inhibits inflammatory mediators and decreases the pro-inflammatory cytokine release in the airway, in turn protecting from free radical damage and enhances protective response.

Vitamin C and E

Low levels of vitamin C and E have been known to cause increased levels of O3 in the body which can lead to bronchoconstriction in response to pollutants and exacerbation of obstructive and allergic respiratory diseases. Diet supplement of fruits and vitamin E rich foods will play a proactive and protective effect on these regions and prevent further inflammation and also attenuate total antioxidant capacity to pacify O3 damage. Vitamin C has a researched and proven role in the prevention of COPD and lung cancer.

Vitamin D

Vitamin D plays enzymatic role in calcium and phosphorus metabolism in such a way that it decreases the severity of symptoms in already affected cells by regulating allergic responses, increasing smooth muscle mass and lung capacity. Hence, weekly intake of vitamin D, adequate calcium and phosphorus-rich food, and sun exposure is a must for people with liable lungs.

Curcumin

This phytochemical from turmeric has a potent anti-inflammatory effect along with anti-tumor, antifungal and antioxidant properties, especially in the lungs. It may also protect against the development of pulmonary fibrosis. Curcumin has some protective role against the DNA damage caused by arsenic, diesel exhaust, cisplatin-induced cytotoxicity, and POP associated cellular damage, explained Goyal.

Fats

Fats like Omega-3 oils (or n-3 polyunsaturated fats-PUFAs), found in fish oils, have the ability to reduce inflammation due to fine particulates which cause direct alveolar epithelial injury. It is known for its anti-coagulant properties which are protective in cardiac patients who have indoor and outdoor pollution exposure.

Choline

Choline is involved in several biological functions. Dietary sources of choline include meat, liver, eggs, poultry, fish and shellfish, peanuts, and cauliflower. Administration of choline reduces eosinophils and reactive oxidant species which lead to collagen degradation.

Apples

They are a rich source of fibre and are low in calories. In addition, they are packed with an abundance of vitamins as well as flavonoids which helps in maintaining a good respiratory system. Apples are also rich in quercetin, which is a flavonoid that aids in cleansing our lungs.

Peppers

A rich source of vitamin C, peppers help in keeping the lungs healthy over a long period of time. Vitamin C is said to be a potent antioxidant that has immense benefits for patients suffering from chronic lung disease. Vitamin C helps in the removal of toxins from the body which reduces the formation of free radicals, thus lowering the rates of lung tissue damage and promoting repair of the previously damaged tissues.

Cruciferous vegetables

Cruciferous vegetables like broccoli, kale, cauliflower, cabbage, Brussels sprouts, etc. are some of the healthiest foods. They are an excellent source of lignans, which act as antioxidants and can help improve lung health..A modified diet, supplemented with antioxidants and anti-inflammatory agents, can help and contribute to counteracting the detrimental effects of pollution, particularly respiratory pathway both upper as well as lower, Goyal said.

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