Health & Fit What Happens to Your Body When You Eat Thanksgiving Dinner

18:10  25 november  2020
18:10  25 november  2020 Source:   eatthis.com

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Your brain Before Thanksgiving dinner even begins, there’s the anticipation of it all, says Josh Klapow, PhD, a clinical psychologist and associate professor at the University of So what exactly is going on in your body as it’s overloaded with calories, alcohol, and conversation? Read on to find out.

What happens when you load up on carbs. Dinner rolls, other white breads and stuffing are often simple carbohydrates made from refined grains Also, pay attention to your body ’s cues that you ’re getting full and know when to step away from the Thanksgiving feast. “The big thing is not eating to

a person jumping up in the grass: Iron and inflammation levels surge after long-distance efforts—here’s how to get them back to normal faster. © David Jaewon Oh Iron and inflammation levels surge after long-distance efforts—here’s how to get them back to normal faster.

  • According to new research in the Scandinavian Journal of Medicine & Science in Sports, your inflammation and iron levels temporarily increase after high levels of endurance exercise (like a marathon or ultramarathon), and they stay elevated even days later.
  • However, this doesn’t mean you need to be concerned about creating chronic inflammation and too much iron as an avid marathoner or ultrarunner. Putting emphasis on recovery after your race can return these levels back to normal faster.

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Thanksgiving dinner , since this desire to clean windows and eat bacon and eggs all alone must be a Then he proceeds to tell me of his Thanksgiving that never happened and how he had received a No one has invited me to Thanksgiving dinner in a very long time. When I was growing up, the

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When you take on a high amount of endurance exercise, like a marathon, your body kicks off a number of metabolic changes, according to a recent study in the Scandinavian Journal of Medicine & Science in Sports.

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Researchers recruited 15 well-trained, non-professional endurance athletes and measured their markers of inflammation and iron homeostasis—which is the chemical reaction that maintains your iron levels—before, immediately after, and within five days of a marathon or ultramarathon.

They found significant increases in both inflammation and iron levels right after the races, with higher amounts in the ultramarathoners, and only slight decreases at when they followed up five days later. That means the surge in inflammation and iron caused by the endurance runs stayed elevated, even days later.

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These elevated inflammation levels are most likely due to acute inflammation—or short-term inflammation—which occurs after long, hard efforts; it’s your body’s natural healing response to stress being put on your muscles. White blood cells rush biochemicals to your legs to rebuild your muscles, which can leave you feeling sore and achy. However, it’s worth noting that “if you disrupt this healing process on a regular basis—say, you skip rest days, or do back-to-back hard workouts—you could put your body in a state of chronic inflammation,” Inigo San Millan, Ph.D., assistant professor of physical medicine and rehabilitation at the University of Colorado School of Medicine in Boulder, previously told Runner’s World.

Since iron is found in the red blood cells of your blood, elevated iron levels may be due to the fact that long, intense efforts (like a marathon or ultramarathon) trigger an increase in red blood cell and blood vessel production in your body. This is because during exercise, red blood cells transport oxygen from your lungs to your muscle tissues, so your body needs more red blood cells to meet the demands of running a long-distance race.

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The researchers noted that some benefits could come as a result of this change. For instance, inflammation plays a part in recovery, and iron is a fundamental part of oxygen saturation throughout the body. But there are potentially harmful changes as well.

Excess iron can get stored in your organs and cause issues with liver and heart function, while chronic inflammation has been associated with impaired immunity and higher risk for issues like metabolic syndrome, which can lead to conditions such as heart disease and type 2 diabetes.

Does that mean you need to be concerned about creating chronic inflammation and too much iron as an avid marathoner or ultrarunner? Not really, but you should put even greater emphasis on recovery as preventative measure, according to certified running coach and doctor of physical therapy Samantha DuFlo, D.P.T., founder of Indigo Physiotherapy.

“Inflammation is trending in the health and wellness industry, as people are continuously trying to combat the effects,” she told Runner’s World. “However, recent evidence suggests that some inflammation can assist skeletal muscle adaptation to exercise, and that’s what is taking you through that long run.”

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That said, she suggests several ways to keep inflammation in check. The first is active recovery, such as cooldowns and running slow at a conversational pace for short periods.

“This is your best shot at post-endurance, race-day recovery,” she said. “Although other methods may relieve pain, muscular soreness, and fatigue level, easy active recovery may physiologically benefit skeletal muscle the most.”

Compression garments can also help with venous return, she added, since it can diminish swelling and inflammation right after an endurance run.

For a few days after your race, focus on sleep and nutrition as well, suggested Carol Mack, D.P.T., C.S.C.S., owner of CLE Sports PT & Performance. She told Runner’s World that adequate sleep is an accelerator of recovery and has been shown to reduce inflammation, even when you think you don’t need it anymore.

“Aim for at least seven to nine hours per night for up to two weeks after a race,” she said. “Also, eat enough nutrient-dense foods to fight inflammation, particularly choices like tart cherry juice and foods with omega-3 fatty acids.”

In terms of iron, DuFlo said the recent study didn’t reference long-term iron levels, so more research is necessary to determine whether running causes iron overload over time. Also, other research indicates that runners might actually be deficient in iron generally.

Because of that, it’s helpful to recognize the signs of iron deficiency—such as extreme fatigue, pale skin, cold extremities, and an unusually high heart rate—and be especially diligent about incorporating iron-rich foods into your everyday diet, suggested Mack. Foods such as lentils, lean red meat, and dark poultry are useful, she said, and adding vitamin C—such as pineapple or citrus—can help you absorb that iron better.

HOW TO ACCELERATE YOUR RECOVERYGet seven to nine hours of sleep a night for the two weeks following a race

Eat nutrient-dense foods to fight inflammation, like tart cherry juice and foods high in omega-3 fatty acids

Incorporate iron-rich foods—lentils, lean red meat, and dark poultry—and vitamin C into your diet.

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