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For young athletes, inadequate sleep leads to decreased performance

Posted on November 17, 2020 by Train for the Game LI in Sports Performance No Comments

Most young athletes don’t get enough sleep – and that may significantly affect their sports performance, according to a paper in the November issue of Current Sports Medicine Reports, official journal of the American College of Sports Medicine (ACSM).

“There’s growing evidence to suggest that youth athletes don’t get required amount of sleep, and that this negatively affects their performance,” comments Mark F. Riederer, MD, of C.S. Mott Children’s Hospital, University of Michigan, Ann Arbor, author of the new review. He believes that the trend toward more-intensive training might contribute to a lack of adequate sleep in in young athletes.

Rested and ready? Youth athletes need more sleep to do their best

Faced with competing demands including school, sports, and social life, young athletes tend to put off sleep in favor of other activities. Generally, the evidence suggests that they don’t meet recommended guidelines for sleep duration: 9 to 12 hours for children aged 6 to 12 years and 8 to 10 hours for adolescents aged 13 to 18 years. For example, one study found that more than 90 percent of teen gymnasts get less than 8 hours of sleep per night.

Most studies find that young athletes get less sleep than non-athletes; they may sleep longer on the weekends, trying to make up their “sleep debt.” The evidence suggests that young female athletes sleep less than their male counterparts. However, elite-level teen athletes of both sexes seem to get more sleep – possibly related to higher sleep need due to higher training loads.

Although studies vary, the evidence suggests that getting less-than-recommended sleep leads to decreased performance on the playing field. Some papers report that inadequate sleep has significant effects on reaction time, strength, speed, cognitive learning, and decision-making.

“[S]tudies consistently demonstrate that lack of recommended sleep results in poor sense of well-being, increased perceived training load, and poor placement in competitions,” Dr. Riederer writes. Sleep deficits may also place young athletes at risk for injury and illness.

Other recent findings include:

Studies of napping and other sleep interventions show inconsistent effects on athletic performance.
Young athletes with symptoms of insomnia may be at increased risk of burnout, along with a higher risk of dropping out of their sport due to injury.
Levels of the stress hormone cortisol are increased after competitive matches, leading to reduced sleep time and quality.
Poor sleep may be linked to obstructive sleep apnea among college football linemen.
Inadequate sleep might be a risk factor for bony stress injuries (such as stress fractures).
Although it has been suggested that using smartphones or other electronic devices before bed can lead to impairments of sleep or athletic performance, one recent study found no such effects.

“The message for young athletes is, getting recommended sleep can improve your performance,” Dr. Riederer comments. He notes that an emphasis on increasing training workload to improve skill and performance may adversely affect young athletes in other ways.

“Trends like early-morning training schedules, two-a-day practices, and late night practices and competitions come at the expense of good sleep habits – as well as leaving kids less time to socialize and do homework,” Dr. Riederer adds. “We need to ensure our youth athletes are getting adequate amounts of sleep, and there is evidence to support this claim.”

There a connection between gratitude and well-being

Posted on November 8, 2020 by Train for the Game LI in Motivation, Performance No Comments

Can something as simple as gratitude improve your health?

Numerous studies have shown that adding a gratitude activity to your daily routine for a mere 15 minutes a day can rewire your brain to positively impact your well-being. Simply put, gratitude is the practice of being thankful. Grateful people look for the good in people, the workplace and their surroundings. They express appreciation for what they discover.

If you focus on the things you value in life and convey your gratefulness for them, your body, mind and soul will thank you.

Taking several grateful moments each day can help you overcome obstacles, maintain a positive outlook, and be a happier person.

Before discounting the impact of gratitude, read the results of studies and see how you can easily add gratefulness to your daily routine.

A study of 186 patients found that writing three things they are thankful for in a daily journal resulted in better sleep, less depression and greater self-confidence in their ability to care for themselves, according to results published in the U.S. National Library of Medicine. They also experienced less fatigue and less systemic inflammation – a condition that leads to serious illnesses.

Researchers found a direct correlation between gratitude and sleep quality and duration when they studied 400 men and women, according to a study in the National Library of Medicine. Also, they found those who focused on grateful thoughts experienced less sleep latency and daytime dysfunction. Why? Listing things you are thankful for at bedtime results in less negative and more positive thinking. It’s hard to focus on the negative and positive simultaneously.

Another study asked participants to keep an online gratitude journal for two weeks. The outcome? Reduced stomachaches, fewer headaches, clearer skin and decreased congestion.

Gratitude increases the dopamine in our brain, triggering a “feels good, give me more” reaction. The more often you turn toward grateful thoughts, the easier it becomes, and the benefits of gratitude occur more frequently.

A grateful outlook may improve heart health. Several studies show that journaling three grateful thoughts each evening can lower blood pressure and improve heart rate. Additional studies indicate that gratitude impacts the health of those with asymptomatic heart failure and those recovering from a heart attack.

Cultivating a grateful lifestyle improves resilience, psychologically and physiologically. Gratitude helps you bounce back from stressful experiences more quickly. It improves coping skills when life takes a downward turn. Instead of absorbing ourselves with worry and fear, we draw on our gratitude reservoirs to pull us up. Several studies reveal that cultivating feelings of appreciation reduces stress. One study found a 23% reduction in the stress hormone cortisol.

Are you considering adding more gratitude to your day? Here are more grateful moment ideas:

• Send a Facebook or Instagram message, a Tweet or a text to someone expressing your appreciation.

• Write a complimentary message to a new LinkedIn friend about their post.

• Call someone and talk about the things you both enjoy.

• Take a walk and note the wonders of nature, the crisp fall air and the sounds around you.

• Send someone a handwritten card or letter expressing your appreciation.

• Play with a pet, your own or a friend’s.

Expressing gratitude cultivates feelings and positive actions that take you beyond your situations. By adding gratitude to your daily life, you can adjust your outlook on life, improve your health and live a longer, happier life.

However, gratitude is not a one-and-done activity. It takes practice. Think of it as a muscle in your body. Strong muscles develop over time. What happens if you stop using a muscle? It weakens and deteriorates. The same thing happens with gratitude.

What do you have to lose?

Why not commit to including a grateful moment every day from now until New Year’s Eve. Your holidays will be happier – and it’s highly likely that your health will improve.

Take Some Extra Precautions at Your Thanksgiving Table This Year

Posted on November 8, 2020 by Train for the Game LI in Coronavirus No Comments

It’s been a year of sacrifice, social distancing and skyrocketing stress. Can we at least enjoy Thanksgiving?

In terms of risk, the timing of the Thanksgiving holiday couldn’t be worse. The coronavirus is raging across the country, setting new daily infection records. More than 235,000 Americans have died of Covid-19, and small gatherings are believed to be fueling much of the spread. While public health officials caution against family and friends gathering in homes for the traditional Thanksgiving meal, they know many people plan to spend the holiday together anyway.

The solution? A scaled-back Thanksgiving — with open windows, fewer people and a big serving of precautions.

“You don’t want to be the Grinch that stole Thanksgiving,” said Dr. Anthony S. Fauci, the nation’s top infectious disease expert. “But this may not be the time to have a big family gathering. That doesn’t mean no one should gather for Thanksgiving. It’s not going to be one size fits all. You’ve got to be careful. It depends on the vulnerability of the people you’re with and your need to protect them.”

Many of us feel safer gathering in our homes, rather than at a restaurant or public space, but experts say we underestimate the risk when it comes to private get-togethers. Homes are now a main source of coronavirus transmission, accounting for up to 70 percent of cases in some areas. A recent study by the Centers for Disease Control and Prevention of 101 households in Tennessee and Wisconsin found that people who carried the virus, most of whom had no symptoms, infected more than half of the other people in their homes.

Health officials say they believe small home gatherings are fueling the spread of Covid-19 in part because most homes, by design, are poorly ventilated. Most office buildings, hospitals and restaurants have mechanical ventilation systems that pull outside air inside, push stale air outside and recirculate indoor air through filters. But homes typically don’t have those kinds of ventilation systems, and indoor air changes far more slowly as it leaks through small cracks or gaps around windows and doors. Many homes, in fact, are sealed up tight to make them more energy efficient.

While that may save on heating bills, it means that invisible viral particles from an infected guest or family member can build up quickly in your home or around the table as that person breathes, talks or laughs. Large droplets fall to surfaces or the ground, while smaller particles, called aerosols, can linger in the air, putting everyone in the house at risk.

The World Health Organization recently said that to reduce viral spread, buildings should have ventilation that changes the total volume of air in a room at least six times an hour. Although there’s wide variation in how different spaces are ventilated, some hospitals, planes and new buildings may change the air as much as 12 times an hour. Some schools and restaurants may have air exchange rates of three to five times an hour.

By comparison, the air in a typical home changes only about every one to two hours, said Shelly Miller, professor of mechanical engineering and a ventilation expert at the University of Colorado, Boulder.

“I’ve been concerned that people are not completely understanding how ventilation in the home is different than ventilation in commercial spaces or schools or hospitals,” said Dr. Miller. “I want people to understand that their homes are generally not ventilated. If you have friends over for dinner and someone is infectious, aerosols can build up.”

Depending on the home, weather conditions and other variables, research shows that opening multiple windows — the wider, the better, and in every room if possible — can increase the air exchange rate to as much as three times an hour. If it’s cold outside, turn up the heat or use space heaters as needed.

Dr. Miller also suggests turning on exhaust fans, which are typically found in bathrooms and over the stove. While those precautions won’t eliminate risk, even a few exhaust fans, combined with opened windows, can help.

“Exhaust fans were put in homes specifically to take out contaminants that are a problem,” said Dr. Miller. “You are creating a negative pressure inside the space, sucking air out at a higher rate.” (Don’t use a regular fan, she warns, which just moves air around the room and can increase risk to the group if someone nearby is infected.)

A portable air cleaner can also reduce risk, but buy an appliance large enough for the room size, or obtain multiple air cleaners for a large space. Use this online search tool from the Association of Home Appliance Manufacturers and read more from Wirecutter, a New York Times company.

Look for a cleaner with a high “clean air delivery rate,” or CADR, said Linsey Marr, a professor of civil and environmental engineering at Virginia Tech and expert on aerosols. “It’s going to bring down the levels of virus that might be in the air,” said Dr. Marr.

The most difficult choice you have to make this Thanksgiving may be winnowing down your guest list. Experts advise keeping it small and limiting the number of households attending. (It’s best not to mix households at all.)

Dr. Fauci, who is 79, said his three adult daughters, who all live in different parts of the country, have decided to skip the family Thanksgiving to avoid putting him and his wife at risk. He said people often wrongly assume they are safe if they just invite family or trusted friends.

“Most people feel when they’re in the house with friends, they almost subconsciously let their guard down,” said Dr. Fauci, director of the National Institute of Allergy and Infectious Diseases. “They don’t realize they’ve come in from multiple cities, spent time in airports. They come to a house where Grandma and Grandpa are, or someone with an underlying condition, and they innocently and inadvertently bring infection into a home. It’s dangerous. You’ve got to be careful.”

If you do decide to invite outside guests, you should take as many precautions as possible. Here are additional suggestions to help make your Thanksgiving safer for everyone.

Assess the risk

To start, answer a series of questions to determine the potential risks of your gathering. Do you have a vulnerable person at your family table? Are virus cases on the rise in your area? Are guests traveling from hot spots? If the answer to any of those questions is yes, you should reconsider bringing those guests into your home.

Ask your guests to take early precautions

Once you’ve decided to invite additional guests, ask them to be vigilant in reducing their contacts and potential exposures for at least a week, and preferably two weeks, before Thanksgiving. If testing is available in your area, consider asking all guests to be tested a few days before the holiday, timing it so they get the results before coming to your home.

“Everyone can try to reduce the number of contacts for at least the week before the event, and do the same after as well,” said Julia Marcus, an infectious disease epidemiologist and associate professor in the department of population medicine at Harvard Medical School. “Just trying, to the best of your ability, to be more conscious of the contacts you have before and after you gather can be a risk reduction strategy.”

Move the dinner outside

If the weather permits, try hosting all or part of your holiday celebration outdoors. Look into space heaters and fire pits to warm a porch or patio. Or consider a partially open space, like a screened-in porch or a garage with the door open to reduce risk.

Reduce the time you spend together

If an infected person joins your dinner, your risk of catching the virus increases the longer you spend time together. Keep your holiday celebration as short as possible.

Wear masks during downtime

All guests should wear a mask when not eating. Screaming and cheering increases the amount of viral particles that a person emits, so skip the big game or at least wear a mask while you’re watching it.

Don’t share serving utensils and other items

Guests should have separate serving spoons and avoid sharing and passing serving dishes or utensils. Be mindful about touching water pitchers, wine bottles and drinking glasses handled by others. Wash hands frequently. Place disposable paper towels in the bathroom so your guests aren’t sharing the same hand towel. Space your guests so they aren’t crowded around a table.

While all this might sound like overkill, remember that the virus is highly transmissible, said Dr. Asaf Bitton, executive director of Ariadne Labs at Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health. Dr. Bitton said he knows his patients are suffering from pandemic fatigue, but he advises against socializing with non-household members for the holiday.

“They say, ‘Thanksgiving is really important to us. If we just have a small gathering inside, would that be OK?’” Dr. Bitton said. “I can’t recommend that. I think people have a lot of wishful thinking. I am totally sympathetic to it. This whole situation stinks.”

How to Feed a Teen Athlete

Posted on October 7, 2020 by Train for the Game LI in Sports Performance No Comments

Fueling an adolescent athlete can feel like a tall task.

Here are the basics:

There is no “special diet plan” to achieve optimal athletic performance. Eat three high-quality meals plus two or three snacks daily for better performance, increased strength, fewer injuries and more wins. Don’t skip meals.

The greater duration, intensity and training volume of a sport, the greater requirement of carbohydrates and calories to sufficiently support energy levels. This pertains to sports like ice hockey, field hockey, basketball, swimming, lacrosse, soccer and long-distance running.

Teen athletes must make a conscious effort to consume snacks containing protein and carbohydrates between meals. For example, fruit with string cheese. For snack ideas to fuel your teen athlete, check out this article from the Academy of Nutrition and Dietetics.

Water is vital to peak performance. A rule of thumb encourage 1 ounce of water per pound of body weight per day. Invest in a good water bottle for your teen athlete to keep on hand.

Breakfast is non-negotiable. Teens need adequate nutrition to support proper growth and development. Research has indicated nutrients and calories missed at breakfast by teens are unlikely to be made up for later in the day. Great grab-and-go breakfasts include hard boiled-egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, and berries and oatmeal.

A bedtime snack containing 15-20 grams of protein and approximately 30 grams of carbohydrates will support restful sleep and help build lean muscle tissue during the night. This is especially true during periods of intense training. Cottage cheese, milk and yogurt are rich in slow-digesting protein. Pair an 8 oz. serving of cottage cheese with sliced bananas for a high-protein, high-magnesium bedtime snack. Magnesium helps relax muscles and lowers brain temperature to regulate hormones.

Caffeine has no place in an adolescent’s diet. A 2018 report found that over 40% of American teens surveyed had consumed an energy drink within the past three months. Several emergency visits have occurred due to energy drink consumption among teens between the ages of 12-17. The American Academy of Pediatrics has concluded energy drinks are “not appropriate for children and adolescents, and should never be consumed.” Caffeine can negatively impact sleep, anxiety and appetite.

Calcium is critical for proper bone growth, development and overall health. Research has found American girls do not get adequate calcium in their diet after age 11. This deficiency increases risk of injuries like stress fractures.

Calcium can only reach its full bone-growth potential in the presence of adequate vitamin D. Vitamin D helps absorb calcium.

Recommendations for calcium and vitamin D vary. A great way to attain adequate calcium and vitamin D is to consume dairy products such as cheese, yogurt, milk and fortified beverages. A yogurt parfait with mixed berries can be a great pre-exercise snack.

A teen athlete must eat many colorful fruits and vegetables. Fruits and veggies contain quality nutrients needed for optimal growth and development. The more you eat, the better your gut health and immune function likely will be.

Meat, fish, nuts, seeds and whole grains should be staple foods to help your teen recover from tough practices and workouts. These foods tend to be high in zinc, which supports growth and aids in wound-healing, plus healthy fats.

Your adolescent should be consistently consuming balanced meals with snacks in between before you consider supplements. Supplements are meant to satisfy small gaps in nutrition, not make up for a bad diet. Good nutritional habits must be established first.

Nutrition is a secret weapon! It can make a good athlete great or a great athlete good, the choice is up to you!

20 Dairy-Free Sources of Calcium

Posted on September 29, 2020 by Train for the Game LI in Sports Performance No Comments

You’re probably already familiar with the main calcium contenders: milk, yogurt, and cheese. But dairy shouldn’t be the only dietary pit stop to fill up on this nutrient (whether you’re lactose intolerant or just cutting out dairy for a while).

Leafy greens, seafood, legumes, and (surprise!) even some fruits also contain calcium, and many foods and drinks are fortified with it. But before we dive into those, let’s get back to basics.

What does calcium do?

It’s no secret that calcium is vital for strong bones and teeth, but that’s just the beginning. This mineral also helps your body maintain healthy blood vessels and regulate blood pressure. Plus, it might play a role in preventing colon cancer.

Adults should consume about 1,000 milligrams of calcium per day (which translates to about one glass of skim milk, one thick slice of cheddar cheese, and 1 cup of plain yogurt).

Still, many Americans don’t meet the mark. According to the USDA, 42 percent of us aren’t taking in the Estimated Average Requirements for daily calcium.

That’s where this list of calcium-rich foods comes in!

Calcium deficiency

Although it’s possible — even likely — that you may not be getting enough calcium, you might not know it at first. A calcium deficiency often has no obvious symptoms.

When symptoms do show up, they might include numbness and tingling in your fingers, muscle cramps, fatigue, poor appetite, or abnormal heart rhythm.

Eventually, people with calcium deficiency may experience a bunch of neurological, muscle, and skin changes, such as confusion, memory loss, anxiety, seizures, and psoriasis.

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And a lifetime of consuming too little calcium can lead to osteoporosis.

Here’s the lowdown on foods and beverages rich in calcium (no cows required), along with recipes to incorporate them into a variety of everyday meals.

Natural sources of calcium

Since Americans often don’t get enough nutrients from foods alone, they may rely on supplements to fill in any gaps. But most health experts agree it’s best to get nutrients from food first.

Sail down the grocery aisle and stock up on these items, au naturel!

1. White beans

Calcium per 1 cup: 162 milligrams (16% DV)

Creamy and light, these legumes are a great source of calcium and iron. Add them to a pasta dish with veggies or skip the chickpeas and make your own hummus with white beans.

2. Canned salmon

Calcium per 3 ounces with bones: 212 milligrams (21% DV)

To avoid putting a dent in your wallet, canned salmon is a great way to go. Here’s the catch: The bones in canned salmon hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits!

But don’t get turned off just yet — the canning process softens the bones, so they easily break apart and mix seamlessly with the fish.

3. Sardines

Calcium per 3.75-ounce can: 351 milligrams (35% DV)

There’s nothing fishy about sardines — they’re one of the healthiest fish around. Along with calcium, they provide a hefty dose of omega-3s and vitamin D. Try adding them to a Greek salad or eating ’em straight out of the can.

4. Dried figs

Calcium per 1/2 cup: 120 milligrams (12% DV)

For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch.

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Eat some as a midday snack or turn these delicious dried fruits into a creamy jam.

5. Bok choy

Calcium per 1 cup: 74 milligrams (7% DV)

This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.

6. Blackstrap molasses

Calcium per 1 tablespoon: 100 milligrams (10% DV)

When your sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes.

7. Kale

Calcium per 1 cup: 53 milligrams (5% DV)

This nutrient-packed green is filled with calcium and antioxidants. Shred it into thin strips for a perfect base for any salad.

8. Almonds

Calcium per 1 ounce (about 20 nuts): 60 milligrams (6% DV)

You’re “nutty” if you don’t grab a handful of almonds every now and then. They’re the most nutritionally dense nut, packing an amazing amount of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron.

Sprinkle some on a salad, make your own almond butter. Just watch out for portion size, which is about 20 nuts.

9. Oranges

Calcium per medium orange: 52 milligrams (5% DV)

Full of vitamin C and calcium, this fruit makes an ideal midmorning snack. Or use its citrus flavor to brighten up any dish, from veggie sides to chicken dinners.

10. Turnip greens

Calcium per 1 cup: 80 milligrams (8% DV)

This leafy green comes from turnip bulbs and is filled with calcium, vitamin A, and folate. Fun fact: The combo of nutrients in leafy greens may even slow cognitive decline if they’re eaten every day.

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Not too familiar with turnip greens? Try sautéing them as a side dish.

11. Sesame seeds

Calcium per 1 tablespoon: 88 milligrams (9% DV)

These unassuming seeds are more than just a hamburger bun decoration. Since they’re high in magnesium, sesame seeds may help lower blood pressure, improve symptoms of insomnia, and boost mood. Plus, their antioxidant content has been shown to reduce inflammation in people with osteoarthritis.

Use their nutty crunch in a salad or add them to a sautéed spinach dish..

12. Chia seeds

Calcium per 1 ounce: 179 milligrams (18% DV)

Chia has uber-high omega-3 content of these crunchy little seeds. Rack up their bone-strengthening goodness by popping them into a pudding.

13. Seaweed

Calcium per 1 cup: 73 milligrams (7% DV)

Fish aren’t the only, well, fish in the sea. Seaweed not only contains plenty of calcium, magnesium, iron and copper but is also a serious source of iodine, which helps with proper thyroid function. Seaweed is super versatile as a wrap or in soups, salads, and noodle dishes.

14. Amaranth

Calcium per 1 cup, cooked: 116 milligrams (12% DV)

Is it a seed? Is it a grain? Or something in between? Technically, amaranth is a pseudocereal in the same family as quinoa. Botanical classifications aside, this powerhouse comes with tons of fiber and, yes, calcium.

Fortified sources of calcium

Fortification is a popular way to add nutrients to foods that wouldn’t normally contain them. Sometimes, especially if you’re not eating dairy, it’s fine to reach for items with added calcium.

Just know that the bioavailability of calcium (how well your body absorbs it) may vary, depending on how it interacts with other ingredients in a food — and many calcium-fortified foods haven’t been tested to determine these bioavailability levels.

15. Instant oatmeal

Calcium per 1 packet: 98 milligrams (10% DV)

Many cereals and grains are now fortified, including our favorite morning breakfast. And while the instant kind doesn’t boast all the same benefits as old-fashioned rolled oats, it’s a quick breakfast option that’s full of fiber and calcium.

Just choose the kinds without added sugar.

16. Orange juice

Calcium per 1 cup: 349 milligrams (35% DV)

In moderation, fruit juice is a perfect pairing for morning eggs. Enjoy a tall glass for calcium, vitamin C, and that immune system-boosting power.

17. Soy milk

Calcium per 1 cup: 300 milligrams (30% DV)

Cow’s milk not your cup of tea? Soy milk is a great option for people who are lactose intolerant, and many brands contain as much protein as dairy milk. .

Pour it into a morning bowl of cereal or add it to coffee with some cinnamon.

18. Almond milk

Calcium per 1 cup: 481 milligrams (48% DV)

While you’re jumping on the alt-milk bandwagon, put almond milk on the menu too. One cup of this fortified beverage supplies almost half your daily calcium needs.

19. Firm tofu

Calcium per 1/2 cup: 861 milligrams (86% DV)

So… what exactly is tofu, again? This hearty vegetarian meat substitute is made of dried soybeans that have been ground up and boiled. It’s a great way to add lots of protein, a little fat, and (of course) calcium to any meal.

What’s on the dinner table tonight? Try this crispy baked tofu crispy baked tofu or tofu scramble.

20. Cheerios

Calcium per 1 cup: 112 milligrams (11% DV)

Remember your favorite little childhood Os? Cheerios pack a significant amount of calcium into your cereal bowl. Enjoy with skim or soy milk and sliced strawberries or in a homemade trail mix for extra crunch.

Bottom line

When it comes to must-have nutrients, calcium is at the top of the list. (That’s why you’ll always see it listed on nutrition facts labels!)

Good old-fashioned milk and cheese are excellent sources, but if dairy’s off the menu, it’s not impossible to meet your daily calcium quota with nuts, veggies, beans, and more.

Meanwhile, as you stock up on calcium-rich foods, don’t forget the vitamin D, which helps your body absorb calcium. Pair high-vitamin D choices like salmon, tuna, eggs, and mushrooms with any of the foods listed here.

Will pandemic hamper Halloween fun? We asked COVID-19 experts, ‘Would you do this, doc?’

Posted on September 29, 2020 by Train for the Game LI in Sports Performance No Comments

Article written by Terry DeMio, Cincinnati Enquirer

The exalted season of haunting is upon us, and soon, children will pull on costumes and trek through neighborhoods trick-or-treating after dark as candlelit jack-o-lanterns scare away demons (or so the legend goes).

But, boo! COVID-19 is prowling streets and hovels this year, threatening a chilling effect on the frightful fun.

We, at The Enquirer, know that Halloween is revered by children and adults alike, so we sought out some COVID-19 and infectious disease wizards on the subject and asked them, “Would you do this, doc?”

Here’s who responded:

Dr. Jennifer Forrester, associate professor of infectious diseases at the University of Cincinnati College of Medicine and associate chief medical officer at UC Health.
Dr. Brent Kinder, Mercy Health-Clermont critical care physician.
Dr. Joseph Bailey, pediatric medical director for TriHealth Physician Partners.
Dr. Robert Frenck, professor of pediatrics for the division of infectious diseases at Cincinnati Children’s Hospital Medical Center.

Here’s what we asked – and what they said:

Question: Would you hand out candy to trick-or-treaters?

Forrester: “I go back and forth on this, but if we do, we’ll be trying some socially distanced options. I’d prefer to leave the candy out at the end of the driveway while we sit on our porch. That way we can still watch the ghouls and goblins go by!”

Kinder: “I think it is OK to hand out candy. I’d probably just drop it in the kids’ buckets or bags and avoid any close contact. Another option would be to leave a bowl out with a request to ‘take just one,’ but it may not survive the first hour.”

Bailey: “Yes I would, ensuring that I am wearing a mask while doing so.”

Frenck: “Yes. But, I would hand it out to them, not have them stick their hand in the basket, bucket, etc. I would not worry about putting on gloves. That only protects you or the child for the first couple minutes. After that, you have touched so many things that the gloves are of no value.”

Q: If your child is trick-or-treating, what rules would you set for her on her way out the door?

Forrester: “My kids will need to stick together (as usual) and will not be meeting up with others. I’ll ask them to keep their distance and wait their turn, 6 feet apart from others. I’d also suggest they wait until getting home to eat anything, so that they can wash their hands and clean the candy first.”

Kinder: “Reinforce the idea not to go indoors and avoid any touching of hands. No eating candy until they return home and candy wrappers are wiped down and hands thoroughly washed. No congregating with groups of kids, and try to maintain six feet of distance from others.”

Bailey: “If I had a younger child, I would allow them to trick-or-treat, and the rules would be: to not take breaks in houses along the way, regardless if they are friends or not. Keep trick-or-treating groups to a minimum. Six or less.”

Frenck: “Ask that the person put the candy in your bag. Ask that kids stay as separated as they are at school (assuming they are going to ‘real’ school instead of online). Ask that they wait to eat the candy until they get home.”

Q: Would you have your child wear a mask over or under her Halloween mask?

Forrester: “Yes. The horrifying, ill-fitting, odd-shaped masks haven’t been tested by an appropriate mad scientist. So, the child still needs a cloth face mask and it should be underneath the costume mask. I want to protect the kid, not the costume.”

Kinder: “Yes, unless they happen to be wearing a surgical mask as part of their costume. I expect to see a number of Dr. Fauci costumes this year.”

Bailey: “The mask should be worn underneath the Halloween mask covering the face.”

Frenck: “They need to wear something that covers their nose and mouth. If their Halloween mask does that, I don’t think they need to double mask. Maybe everyone will go as a surgeon this year and the mask will be part of the costume!”

Q: Would you let your child trick-or-treat with friends?

Forrester: “No. Kids will not reliably stay six feet apart.”

Kinder: “Probably one carefully vetted friend would be OK, but I would avoid large groups.”

Bailey: “Yes, as long as it is a small group as stated above (six or fewer).”

Frenck: “Yes. I would ask that they remember social distancing, although I am sure that will be difficult for kids when they are out having fun.”

Q: Would you wash wrapped candy collected by your child?

Forrester: “Yes.”

Kinder: “I would probably wipe down (candy) with disinfectant wipes, even though available evidence does not suggest much transmission from inanimate objects.”

Bailey: “No, I would not be concerned about washing the Halloween candy.”

Frenck: “No. Remember, the virus does not live long on surfaces. If you wanted to be really safe, you could ask your kids to give you the candy and you put it away until the next day. By then, even if there were virus on the wrapper, it should be very weakened or dead. This is not an excuse for you to eat all your kids’ candy!”

Q: Would you let your child go to a Halloween party?

Forrester: “No, no other parties than with mummy and daddy!”

Kinder: “No. I suppose small outdoor gatherings with masked partygoers may be OK for some, but I don’t think it is worth the risk.”

Bailey: “I would not allow attending a large Halloween party. However, if they decided to have a small gathering outside around a campfire, for example, with a mask on, this would be acceptable.”

Frenck: “To me, this is, ‘Would you let your kids be in a group?’ Halloween just happens to be the occasion. People should maintain social distancing, have on a mask, not come if they are sick and limit to the allowed number (10). This is going to make for a less than normal party, but I think the kids still can have fun.”

Q. For the no-parties docs: What alternatives would you provide your child for Halloween?

Forrester: “We usually hold a spooktacular costume party. This is obviously, and unfortunately, on hold this year. But we will have our own family eerie evening – just a little different.

We will still be carving pumpkins and making apple cider. We will also be doing some new things, like a Halloween scavenger hunt and making some cauldron slime (and some other crafty things). Plus, we will have to up the ante on our spirited meal, something a little more fancy than BBQ bat wings and zombie meatloaf.”

Kinder: “I think dressing up in costumes at home, watching Halloween-themed movies with family (and) backyard s’mores are good options for this year.”

How to support athletes through changes during COVID-19

Posted on September 6, 2020 by Train for the Game LI in Coronavirus, Motivation, Sports Performance No Comments

5 tips to help athletes stay focused and positive as the coronavirus pandemic affects sports seasons

When cases of COVID-19 first began to spread across the U.S., young athletes had to adjust quickly to online school – and a canceled spring sports season. Now, as schools navigate reopening, athletes are still adjusting and tentatively preparing for a new sports season.

Still, athletes are facing numerous changes and uncertainties. Will fans be allowed to watch games? Will they play fewer games? What safety measures will they have to follow? What if their season is ultimately canceled?

Though we don’t know exactly how this sports season will play out, we know that it won’t be typical – which could be stressful for young athletes. Parents and coaches should be ready to support athletes and help them stay positive as things continue to change.

Kimberly Williams, LCSW, a clinical social worker with Children’s Health Andrews Institute for Orthopaedics & Sports Medicine, shares tips to help athletes navigate this school year and their changing sports seasons.

Tips to support athletes during COVID-19

1.) Be ready to offer support

Athletes might experience a range of emotions with changes to their seasons: from grief to disappointment.

“Often, an athlete views their sport as their identity,” says Williams. “Having a cancellation or postponement likely puts this population at higher risk for mental health challenges when they are unable to fulfill these self-defining activities.”

Some athletes will experience grief over the loss of a normal sports season. Grief can look different for all teens and children. It could present as anger, denial, disbelief or depression. Offer support to athletes showing these emotions by listening to how they feel. These emotions may also change as athletes work through their emotions.

You can help athletes develop coping strategies and mental resilience to these changes during this time. Give them space to express their feelings and work through them without judgment. Help them participate in any other hobbies they have or other activities they enjoy, which can help them realize they have other things in their lives they love.

2. Lead by example

Children and teens will look to adults for how to react and handle the changes that COVID-19 is causing. Teach them that it’s important to stay positive and focus on things they can control, such as wearing a face mask and practicing social distancing.

You should also reinforce any decisions that the school or teams make for athlete safety, whether that is changes to practice schedules or changing rules of the game. Encourage your child to do the same to help keep their teammates safe.

By remaining confident and positive, you can help your athlete do the same.

3. Let athletes know they’re not alone

Millions of athletes across the country are facing the same challenges related to their sports season, whether it is delayed or canceled. It can help your athlete to know they aren’t alone during this time. Sharing their frustrations with people who understand can help them cope.

Athletes may be afraid that they will fall behind in their sport or not be able to perform as well as they used to. Remind them that athletes across the country are experiencing the same uncertainties. Athletes can obtain their competitive edge and avoid injury when they return to sports by staying active at home.

4. Adopt a different perspective

Instead of focusing on athletic skills they may be losing if their season is affected, athletes should focus on what they can do now to take care of themselves as a whole.

“The theoretical goal post can represent so much more than success as an athlete,” says Williams. “Character building during times of adversity will serve athletes well both in the classroom and during competition.”

Williams suggests that athletes take advantage of this time to learn a new skill not related to their sport. They may take up a new hobby, for instance, or learn to play a musical instrument.

Athletes can also take this time to do what they usually couldn’t do in the season. This may be the way to make the best of a difficult situation.

5. Try to help calm fears

For some athletes, the idea of returning to school and playing while coronavirus continues to spread can be scary. They may realize that they have closer contact with other people during their sport and feel their risk of getting the virus is even higher. Remind them to focus on the steps they can take to reduce risk of infection and stay safe during return to play.

“It is okay to have a healthy amount of fear in life,” says Williams. “That said, if fear begins to take over for athletes as they return to their sport, it is important to provide mental health support to manage these thoughts and feelings before they adversely affect their quality of life and performance.”

If an athlete is struggling with fear, grief or disappointment, seek professional support to help them address these issues. Therapy can help them cope and become stronger in life and in their sport.

Exercise May Boost Your Vaccine Response

Posted on August 27, 2020 by Train for the Game LI in Motivation, Performance No Comments

Two new studies of elite athletes found that working out amplifies the immune response to a flu shot.

If you are an athlete, you may gain greater immunity from a flu shot than people who are less active, according to two complementary and timely new studies of exercise and vaccinations. The two studies, which involved the same group of elite runners, swimmers, wrestlers, cyclists and other athletes, suggest that intense training amplifies our vaccine response, a finding with particular relevance now, as the flu season looms and scientists work to develop a Covid-19 vaccine.

Having an immune system primed to clobber infections and respond robustly to vaccinations is obviously desirable now, during the ongoing pandemic. And in general, exercise aids immunity, most science shows. People who work out often and moderately tend to catch fewer colds and other viruses than sedentary people. More immediately, if you exercise your arm in the hours before a flu shot, you likely will develop a stronger antibody response than if you rest that arm, a few small studies indicate.

But there have also been suggestions that under certain circumstances, exercise may dampen the immune response. Some epidemiological research and personal stories from athletes hint that intense, exhausting exercise might be detrimental to that intense, exhausting exercise might be detrimental to immunity in the short term. Marathon racers, for example, report catching colds at disproportionately high rates soon after a race, although some physiologists suspect these post-race respiratory problems are infommatory, not infectious.

The upshot, though, is that many questions have remained unanswered about whether and how strenuous workouts affect immunity and our bodies’ ability to respond favorably to a vaccination, such as the seasonal flu shot.

So, for the new studies, scientists from Saarland University in Germany and other institutions decided to convince a large group of competitive athletes to get vaccinated, an effort more difficult than most of us might expect. In surveys, elite athletes tend to report relatively low rates of vaccination for the flu and other conditions, since many worry the shot will cause side effects that affect their training.

But the researchers managed to recruit 45 fit, young, elite athletes, male and female. Their sports ranged from endurance events, like the marathon, to power sports, including wrestling and hammer throw, to team sports, such as basketball and badminton. All of the volunteers were in the middle of their competitive seasons during the studies.

For the first of the two experiments involving these athletes, which was published in January in Brain, Behavior, and Immunity, the researchers hoped to establish whether being an athlete and having an athlete’s outsized fitness would goose or impede the young people’s immune reaction to a flu shot. So, the scientists also recruited an additional 25 young people who were healthy but not athletes to serve as a control group. They drew blood from everyone.

Afterward, all of the young people received a flu shot and kept notes about any side effects they felt, such as a sore arm. The groups returned to the lab for follow-up blood draws a week, two weeks and six months after the vaccination. Then the researchers checked their blood for anti-influenza immune cells and antibodies.

They found significantly more of those cells in the athletes’ blood, especially in the week after the shot, when everyone’s cellular reactions peaked. The athletes showed a “more pronounced immune response,” with presumably better protection against flu infection than the other young people, says Martina Sester, an immunologist at Saarland University and study co-author.

The researchers speculate that the athletes’ immune systems had been strengthened and fine-tuned by the daily physical demands and damages of training, allowing them to respond so effectively to the vaccine.

But those results, while notable, did not look at the acute effects of exercise and whether a single, intense workout might alter the body’s reactions to a vaccine, for better or worse. So, for the second of the new studies, which was published in July in Medicine & Science in Sports & Exercise, the scientists returned to the same data, but focused now only on the immune reactions of the athletes.

They compared the numbers of immune cells and antibodies in those athletes who happened to have gotten their flu shot within two hours of their most recent training session against those of athletes whose shot had come a day after their last workout. If intense training blunted immune reactions, then the first group of athletes would be expected to show fewer new immune cells than those who had gotten their shot after a longer rest.

But the researchers found no differences. Whether the athletes’ inoculations came almost immediately after training or a day later, their immune reactions were the same. A strenuous workout beforehand had not lowered — or boosted — the response.

Together, the two studies tell us that being in shape is likely to increase our protection from a vaccination, no matter how intensely or when we work out before the shot, Dr. Sester says.

Of course, these studies focused on elite, competitive athletes, which most of us are not. But Dr. Sester believes even more-casual recreational athletes are likely to mount better flu-vaccine responses than sedentary people. Likewise, she and her colleagues expect high fitness should improve immune responses to other vaccines, including, potentially, a Covid-19 shot.

“The basic principles of vaccine response are probably the same,” she says. Future studies will have to confirm that possibility, though, if and when a vaccine becomes available.

Back To School: How To Help Children Adapt To A New Normal

Posted on August 25, 2020 by Train for the Game LI in Motivation No Comments

Child mental health care workers say families will likely face increased anxiety as schools reopen. Some classes will be in-person, online, or a mix of both.

Dr. David Fitzgerald, the director of the UConn Health Child and Adolescent Psychiatry Outpatient Clinic, said school this year comes with a lot of added stress. In school, there could be requirements for face coverings, social distancing, potential temperature checks and COVID-19 testing. At home, there’s distance learning and screen time.

“The larger, the bigger thing, is just the unknown,” Fitzgerald said. “What is going to happen, what is it going to be? And that is a pretty ripe opportunity for anxiety.”

But even though the future looks uncertain, Fitzgerald said it’s important for parents to remain calm.

“As the leader of the ship here, the captain of the ship, parents need to model calm, and that can come from knowing as much as possible about what the plan is, and doing whatever they need to do to get themselves calm,” he said.

Build Structure

Parents need to plan for the future, maintain structure, for both themselves and their children, and keep up with what’s going on with school policies — and be able to go with the flow if circumstances change.

“First is, let’s get back to a routine and a structure,” Fitzgerald said. “A lot of times, that slides away in the summer, understandably. Bedtimes move, mealtimes get scattered, and that’s not unusual but we had a three or four month head start on that, with going out of school, so many people’s schedules are sort of wildly out of whack compared to what it would be on a regular school day.”

Just Listen

It’s important for parents to pay attention to their children’s emotions.

“Parents know their children best,” Fitzgerald said, “if they’re starting to see signs that indicate that the child is more stressed, whether that’s through eating, sleeping, play, interactions, you might need to take extra time to spend with each child.”

He said parents should make time to spend with each child, and ask about their concerns and feelings — especially since children might be worried about different things than their parents.

“We might be concerned about illness, and the child contracting the virus, whereas he or she might be worried about what if I don’t get to see my friends,” he said. “We need to hear what their concerns are. We can’t promise things we can’t deliver, but try to answer as honestly as we can and take time to understand what their concerns are.”

Fitzgerald said parents can teach their children relaxation and deep breathing skills to help. There are apps and websites that can help.

For instance, Headspace is an app that offers guided meditation and articles on how to manage mental health. Happily is another app that offers activities to help relieve stress, and the app MoodMission teaches coping skills.

The Anxiety and Depression Association of America has compiled a list of resources list of resources on how to navigate increased anxiety due to COVID-19. The National Institute of Mental Health offers resources as well, in addition to local governments and libraries.

Professional therapy and psychiatric help are also an option.

Identifying Anxiety

Parents know their children best — but it can be hard to identify anxiety triggers for their children. And there could be plenty with going back to school in a pandemic.

“The big decision is not about what backpack to buy anymore, it’s, you know, dealing with a lot of feelings and change, so we are anticipating a lot of anxiety, both from parents and kids,” said Shari Lurie, senior director of clinical services at the South Shore Child Guidance Center with EPIC Long Island, a mental health and resource center.

“If your child is feeling anxious about returning or not returning, connecting to the school — the guidance counselors, the social workers, certainly outpatient clinics, to help the child and make that person in the school aware that your child is really struggling,” Lurie said. “Tell your child they can go and talk to this person if they’re feeling anxious during the day. Have a contact person.”

Give Them Space

Parents, your kids might just want space from you.

“Going to school is a break for a lot of these kids, and they weren’t getting the break from what could be tumultuous family life. It raised their depression, their anxiety, just feeling upset, so definitely, sometimes spending more time with the families was very difficult,” Lurie said.

Debra Cahill, Children’s Services Clinic Supervisor at EPIC Long Island, said children have gone through a lot this year that has done a number to their mental health.

“Families are also dealing with a lot of added stress that may not necessarily translate into anxiety,” Cahill said. “Financial stress is certainly something that a lot of families are feeling right now. A lot of job losses, unstable housing, and these are things that, while children may not be directly involved in this, they are aware of what’s going on in the house.”

“They could also be dealing with some grieving, if they have lost a family member, or friends of the family to the virus,” she said. “There may be some of that going on as well. I think that children may also be confused, because they all of a sudden have these rules they need to follow, and not everybody is following the rules.”

WorryWiseKids.org is one resource for parents with anxious kids. It’s run by a child psychologist, and offers resources and tips on how to help children manage their anxiety. Child trauma experts have published a list of tips and resources for supporting children’s emotional health during COVID-19 on Child Trends, a research organization focused on children.

The Calm app — aimed at improving sleep, meditation and relaxation — includes a section for kids. Smiling Mind also offers meditation programs for children.

Jennifer Colbert, vice president of clinic services at South Shore Child Guidance Center with EPIC Long Island, said parents aren’t going to have all the answers.

“I think it’s also important for the parents to understand that they don’t have to have all the answers, because of course, none of us have all the answers, we can’t, and to feel comfortable with that, and to just try their best and feel comfortable just not knowing,” she said.

Quarantine 15? What You Can Do About Weight Gain During the Ongoing Pandemic

Posted on July 14, 2020 by Train for the Game LI in Motivation, Nutrition, Performance No Comments

It’s easy to see how you might gain weight during the pandemic, especially if you are spending most of your time at home. Comfort food recipes have been trending on Google. You find yourself thinking that a cookie sounds good—or a beer. So as sheltering-at-home restrictions ease up, people are becoming concerned about “COVID curves” and the “Quarantine 15” (referring to new pounds gained).

Nobody has yet done an assessment of how COVID-19 has impacted the nation’s weight—in fact, there are reports that some people are losing weight. But John Morton, MD, MPH, MHA, medical director of bariatric surgery at Yale New Haven Health System, says he has seen patients in telehealth appointments who have gained five, 10, and even 30 pounds.

“Anecdotally, we are definitely seeing weight gain,” Dr. Morton says. “You can put on 30 pounds really quickly—you can do it in three months.”

In fact, COVID-19 has created a perfect storm for people who struggle with weight. “Life has been disrupted in a major way,” says Artur Viana, MD, clinical director of the Yale Metabolic Health & Weight Loss Program. Gym and park closures have upended exercise routines, and the stress has escalated for parents who suddenly had to work at home while teaching their children. People have had to postpone medical checkups and physicals, where getting updates like blood pressure and cholesterol numbers can be motivation to think about weight, he says.

How has the pandemic led to weight gain?

All this stress can affect weight. “We know that obesity’s causes are multifactorial and that stress is involved,” says Dr. Viana. “Not only are there organic body changes, but we turn to food as a way to cope with stress.” There are also metabolic changes associated with the “fight-or-flight syndrome,” says Dr. Morton. “When you’re stressed, your body will sense it, and it will not give up any calories when it thinks it needs for energy for running away or combat,” he says.

Inflammation is a primary factor, Dr. Morton adds. “It’s hard to establish if it’s the chicken or the egg. Does inflammation lead to more weight or does more weight lead to more inflammation? The answer is, probably, both.”

Is obesity a risk factor for COVID-19?

One reason to keep your weight from getting too far out of control is that obesity is associated with serious complications in people with COVID-19, according to Dr. Morton. “We know obesity is a big risk factor—not just for COVID, but it also caused problems in people with H1N1 [a strain of swine flu that infected people around the world in 2009] and severe acute respiratory syndrome [SARS, a coronavirus that became an epidemic in 2002-2003],” he says. “We’ve known this for a long time. It’s being demonstrated right now even more because this virus has been so pervasive.”

According to the Centers for Disease Control and Prevention (CDC), severe obesity increases the risk of a dangerous breathing problem called acute respiratory distress syndrome (ARDS), which is a serious complication of COVID-19. Also, people with severe obesity are more likely to have other chronic diseases and health conditions that can increase the severity of COVID-19, if they become infected.

Dr. Morton is also concerned about how effective a COVID-19 vaccine will be for people with obesity, if and when one is proven to be safe and effective. “We’ve learned over the years that traditional flu vaccines do not work as well in people with obesity. This probably has a lot to do with the fact that the immune response is altered because of the weight and the inflammatory changes that occur,” he says. “I think as we develop a vaccine, we need to make sure that patients with obesity are over-represented in the trial, because they are at high risk, and we need to have a vaccine that is going to work for them.”

Is weight loss necessary and possible?

Losing five or 10 pounds during the pandemic is entirely possible, says Dr. Morton. He advises starting by stepping on the scale at least once a week. Having spoken to patients during telehealth visits in the past few months, he says, “I was surprised at how few patients have weighed themselves. Weighing yourself is both therapeutic and diagnostic.” The National Weight Loss Registry, which tracks people who have lost significant weight and maintained the loss, has shown that people who weigh themselves are more likely to keep their weight down, he says.

Once you know your weight, you can determine your body mass index (BMI), which is a height/weight ratio that will show where you fall in the weight spectrum. (There are many simple BMI calculators available online.) Your BMI is considered healthy if it falls between 18.5 and 25, and overweight if it is between 25 and 30—a good reason to adjust your diet and exercise routine. When BMI reaches 30, people begin to have an extremely difficult time losing weight without medical support and interventions, Dr. Morton says. The Yale Weight Loss Program offers options such as medication, endoscopic procedures, and surgery for people in need.

If you need to lose 10 or 15 pounds, it should be doable—even with the changes and restrictions of the pandemic, Dr. Morton says. The first step is to come up with a plan, he says. He recommends building new routines around what he calls the four pillars for weight loss: diet, exercise, sleep, and stress management. “You have to have routines. You can’t just be sailing along, hoping for the best. Start with the fundamentals,” he says. “That means getting up in the morning, taking a shower, getting breakfast, and having a plan for the day. Purpose gives direction, and it helps when it comes to weight.”

One or two pounds a week is a reasonable weight loss pace, Dr. Morton says. “If you want to cut back by 500 calories a day, that might mean you are exercising the equivalent of 200 calories and cutting out 300 calories in your diet.”

Strategies for shedding pounds

Dr. Morton and Dr. Viana provided several tips to support a weight management program:

Create a daily routine.
- Set a daily wake-up time and bed time.
- Plan your meals ahead, if you can.
- Dress up for work every morning—if you wear sweatpants or other loose-fitting clothes every day, it’s easier to ignore weight gain.
Renew your interest in food and cooking. If you are home more than usual, you might have time to learn more about cooking healthy foods. “When you are eating foods you like, you can learn to get a taste of fullness from taste as opposed to only the quantity of food,” Dr. Morton says.
- It might be helpful to cook a week’s worth of meals (or at least the protein parts of the meals) in one session.
- Be sure to include whole grains, fruits, vegetables, and lean meats.
Think about how you are eating.
- Control your portions. Try using a salad plate instead of a dinner plate. You can also drink a big glass of water before you eat, then wait about 15 minutes to see if you’re still hungry.
- Eat proteins first, because they will make you feel fuller. Too many carbohydrates can cause swings in blood sugar and leave you feeling like you have less control over your hunger.
- Shop carefully. If you think you’ll eat a whole package of cookies in one sitting, don’t buy them.
Schedule regular exercise. If social distancing keeps you from your usual gym session or exercise classes, try other forms of activity, such as hiking or an online workout class. Exercise is not the main factor for weight loss, but it plays a role in keeping weight off once you lose it, Dr. Viana says. Weight loss can also help with mood and joint pain, adds Dr. Morton.
Get a good night’s sleep. This means seven or more hours a night, depending on what your body requires. “There is a lot of evidence that people who don’t get enough sleep are more likely to be overweight or obese,” Drs. Morton and Viana say.
Decide how to manage stress. People of faith who get support from others in their religious community face a particular struggle right now, as congregating in large groups raises risk of infection. But you can set a regular time for prayer at home and take long walks. Meditation, yoga, and a mindfulness practice can help. Alcohol can seem like a way to calm stress, but it is not helpful for weight loss, Dr. Viana says. “When you have a glass of wine, count that as having a candy bar. It contains calories and the nutritional value is very low.” Alcohol can also disturb your sleep and make you dehydrated, which may prompt eating, says Dr. Morton.

Should you just relax?

Should you just go easy on yourself right now? It’s a question that comes up. “Everybody’s got a tipping point with their weight. A lot of people know this—when they get to a certain weight they start to have problems like reflux or joint pain,” says Dr. Morton. “I would say it’s fine as long as you are in a normal weight range, but if you are getting out of that range, I would do something about it.”

If you are still in a normal weight range, an extra 5 to 10 pounds may not make a significant impact on your health, says Dr. Viana. But if you are overweight or obese, losing 7 to 10% of your weight can have a positive impact on such conditions as heart disease, fatty liver disease, and joint pain, he says.

Whatever your weight goals may be, now is a good time to assess your lifestyle and focus on all the things that keep you healthy, Dr. Viana says. “You might have more time to reshape your priorities and decide what to do about food and exercise,” he says.

While you want to have a plan, you do have to make it sustainable and make allowances, says Dr. Morton. There is no reason to be rigid about it, Dr. Viana adds. “So, don’t have macaroni and cheese every day, but if you want to have it once in a while, I think it’s fine.”