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Why does the stomach ache if you take a brisk walk after lunch or dinner

Why does the stomach ache if you take a brisk walk after lunch or dinner


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After eating your lunch or dinner, if you take a brisk walk, most of the time your stomach aches. Why does that happen? What happens with respect to the body metabolism?


The reasons for Exercise-related Transient Abdominal Pain are unknown. The current theories are:

  • Irritation of the parietal peritoneum, a structure lining the abdominal wall as it rubs against the visceral peritoneum, which lies against it and over the top of the abdominal organs
  • Strain on the ligaments that suspend the abdominal organs (however somewhat unlikely as it occurs during swimming

It used to be thought that blood was diverted away from the diaphragm during exercise causing pain however that has been found to be incorrect.

See this link: http://www.ausport.gov.au/ais/nutrition/factsheets/hydration/cramps_and_stitch


Is it beneficial to go for a walk after eating?

Walking is a low-impact activity that offers a number of health benefits. A person should take the length and intensity of a walk into account to reap the maximum advantages.

Research suggests that a short walk after eating helps manage a person’s blood glucose, or blood sugar, levels. Moderate daily exercise can also reduce gas and bloating, improve sleep, and boost heart health.

However, there are potential downsides to walking after eating. These include indigestion and stomach pain. A person should consider the length, intensity, and timing of their post-meal walk.

While walking has many benefits, there is limited evidence on the benefits of going for a walk after eating. People should take their personal circumstances into account, and know that if they prefer to walk at different times of day, they are still reaping many health benefits.

Read on to learn more about the benefits of walking after eating, the potential downsides, and how to determine the ideal walk length and intensity.

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There are many benefits of walking after eating. Some of these include the following:

Reduces gas and bloating

According to a 2020 study , moderate daily exercise improves symptoms such as gas and boating in people with irritable bowel syndrome (IBS). Their findings suggest that people can decrease their symptoms by 50% when they increase their daily step count from 4,000 to 9,500.

Researchers suggest that as the body moves, it stimulates the digestive system. This aids the passage of food.

It is important to note that this study was done on university students, the majority of whom identify as women. They were all diagnosed with IBS, and they were not taking medication to reduce symptoms. This study also did not look specifically at walking right after eating.

While this study indicates that a person can reduce common digestive issues by increasing their step count, it merely shows an association. Additionally, this was an observational study of people with IBS. This means the observed findings will not apply to all populations.

Different studies have conflicting results. One German study suggests that while walking after a meal meant faster gastric emptying (which is how quickly the food moves from the stomach to the small intestine), it does not affect GI symptoms.

Regulates blood sugar

After a person eats a meal, their blood glucose increases, especially if the meal contains a lot of carbohydrates. This is a temporary rise in blood sugar. In a person who does not have diabetes, their body will release insulin. Insulin lowers blood sugar and helps keep levels in check.

In a person without diabetes, a rise in blood sugar after eating carbs is a normal occurrence. This is because carbs turn to sugar as the digestive system breaks them down. The sugar then enters the bloodstream.

The sugar supplies the body’s cells — namely and importantly, the brain — with essential energy.

In healthy individuals, the pancreas releases enough insulin to regulate blood sugar. However, there are other diet and lifestyle modifications a person can make to support blood sugar control, which is key to overall health.

There are a variety of ways a person can manage their blood glucose, and walking after eating is one of them.

According to a 2018 study , a walk’s timing affects postprandial blood glucose, or post-meal blood sugar levels. The findings suggest that a short walk after a meal lowers blood glucose levels more than walks done before a meal.

It is important to note that this study was done on nondiabetic young adults. The study design did not include information on other demographic factors, such as the race of the participants, so it may not be representative of larger populations.

Supports mental health

Walking is a possible way to improve mental health. This is because it reduces stress hormones, including adrenaline and cortisol.

When a person goes for a walk, the body releases endorphins that act like natural painkillers. These decrease discomfort, boost mood, reduce stress, and induce feelings of relaxation.

However, research does not indicate that walking after a meal specifically improves a person’s mental health. If this is the primary benefit a person is looking for, they should aim to fit a walk in whenever suits them best.

Improves sleep

Regular exercise, in any form, can help relieve insomnia. This exercise can include walking.

Research indicates that for some people, regular exercise can be as effective as insomnia medication. One older study shows that in adults, long-term regular exercise significantly decreased the amount of time it took them to fall asleep.

However, going for a leisurely walk after dinner can also benefit people without insomnia. Getting a moderate amount of aerobic activity increases the amount of slow-wave, or deep, sleep a person gets at night. However, vigorous exercise can be stimulating, and it may interfere with sleep.

Lower blood pressure

Regular physical activity can lower blood pressure and LDL cholesterol , which is good for heart health. This protects against heart disease and stroke.

For optimal heart health, the Centers for Disease Control and Prevention (CDC) recommend that people get 30 minutes of moderate-intensity exercise at least 5 days per week.

People can easily achieve this by taking either one 30 minute walk after a meal, or three 10-minute walks after breakfast, lunch, and dinner.


Glucose Control: Why Timing Your Exercise After Meals Matters

If you have diabetes, you’re always fighting to keep blood sugar under control. Here’s a way to dial up your efforts: Consider the timing of your workouts after meals.

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Exercising soon after eating has positive effects on blood sugar, says endocrinologist Betul Hatipoglu, MD.

Another plus? Doing this can cut your risk of heart disease.

How soon after meals? This can vary by the person. Here’s how to tell when it’s best for you.

Why it’s better to exercise soon after eating

Glucose levels hit their peak within 90 minutes of a meal, according to a 2017 study published by the journal Frontiers in Endocrinology.

Those with type 2 diabetes are supposed to keep levels at 160 mg/dl within two hours of a meal.

Because exercising reduces blood glucose concentrations, it’s a good idea to start exercising about 30 minutes after the beginning of a meal, researchers concluded.

While this is a solid guideline, it can vary for different people. Read on to find out how to ensure you’re in the safe zone for exercise.

How to tell if it’s safe to exercise

Before you begin your workout, start by measuring your blood sugar, Dr. Hatipoglu says.

When you initiate exercise, your body releases stress hormones, which can briefly raise your blood sugar.

If you have diabetes and your body doesn’t manage blood sugar well, it can increase too much during the first half hour of exercise before it begins to lower.

“If you start exercising with very high blood sugar, it might be dangerous,” she says. “You might need to wait for it to go down a bit before starting your workout.”

She offers four tips for ensuring that your glucose levels are safe for exercise:

  1. If your blood sugar level is between 150 and 180, you are in a healthy range.
  2. If your level is lower than 140 and you take insulin, you may need to eat 15 grams of carbohydrates prior to exercise so the level doesn’t drop too low.
  3. If your level is really high — 300 or more — postpone exercise for a bit and try taking a little insulin before starting.
  4. If you take insulin, check your blood sugar level after exercise to ensure that you have enough fuel. This is particularly important if you are starting a new exercise program.

The American Diabetes Association recommends about 150 minutes of moderate exercise or 75 minutes of rigorous exercise weekly.

Take extra precautions with evening exercise

Exercise does two things for those who have type 2 diabetes, says Dr. Hatipoglu.

First, your muscles need energy to work. To feed them, your body burns sugar as an energy source, lowering the glucose levels in your blood.

Second, when you exercise regularly, it helps your body use insulin more efficiently. This can lower your blood sugar levels for up to 12 hours after you exercise.

Also, keeping blood sugar low on a regular basis can dramatically reduce your risk of heart disease, Dr. Hatipoglu says.

Every person reacts a little differently to exercise, so she recommends tracking your blood sugar levels for four to five hours after post-meal exercise to see what your trend is. This can help you determine if your levels are healthy or drop too much.

This is particularly important if you exercise in the evening.

“Especially after dinner, you need to know what your body will do when you exercise,” she says. “If you go to bed and glucose drops it can create a dangerous clinical situation.”

Exercising after a meal is a good way to reduce blood glucose levels and lower your risk of complications from diabetes, including heart disease.

But, before starting or changing your exercise regimen, talk with your doctor to determine what is best for you.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


What Causes Side Stitches?

Anyone can experience side stitches when exercising, and you've probably heard that everything from being out of shape, breathing incorrectly or being dehydrated can cause them. But according to Dr. Sonpal, the exact cause of side stitches is unknown.

For that reason, it's important to know that they can happen to anyone (no matter how "in shape" or not), says the American Medical Society of Sports Medicine. They are also harmless, so it's not a huge cause for concern. But side stitches are annoying and sometimes quite painful, so is there anything you can do about them?

If side stitches are really bothering you, ask a professional trainer or physical therapist to watch you while you run to see if there's anything form-related you could work on. Improving overall flexibility and core strength may be helpful as well. If you suspect a side stitch may be something more, always have a doctor evaluate you, just in case.


The 10 Easiest Things to Do After You Drink Too Much

Everyone knows that the holidays are prime time to imbibe, but after one too many hot toddies or glasses of Champagne, we can wake up feeling, well, like crap. And while there’s no magical hangover cure — obviously, the best thing you can do is prevent a hangover in the first place — there are a few ways to make the a.m. a little more pleasant. So the next time you indulge in a few too many drinks, try these hangover hacks to alleviate the pain of post-drinking fatigue, headache and nausea.

1. H20: Alcohol is a diuretic, which means it causes your body to lose a lot of liquid (not to mention valuable electrolytes). Much of what we think of as a hangover is really just dehydration, so be sure to guzzle water before you drink, while boozing, before bed and when you wake up in the morning.

2. Pain Reliever: Ibuprofen (Advil) will help with your headache and is shown to reduce inflammation. Take two right before you go to bed, even if you aren’t feeling the effects of that open bar yet — it will work wonders overnight. Steer clear of acetaminophen, which can cause liver problems when mixed with alcohol.

3. Hot Water & Lemon: One of the best ways to beat a hangover? Hot water and lemon! This duo is uber detoxifying — exactly what you need after a long night.

4. Seltzer: No, not Champagne — although some people claim the hair of the dog helps. We mean a carbonated beverage. Fizzy drinks like seltzer, club soda or ginger ale can help alleviate nausea and settle an upset stomach.

5. Sports Drinks: Sports drinks rehydrate and replenish electrolytes lost during drinking. Just opt for one that isn’t loaded with sugar, which can actually make you feel worse.

6. Bananas: Bananas are loaded with potassium and electrolytes to replace what you lost during your boozy bender. Added bonus: They can help settle your stomach. Oh, and they’re also super tasty.

7. Milk Thistle: Milk thistle is said to be a godsend for hangovers. HUM Wing Man ($25) contains milk thistle, dandelion root and artichoke leaf for a comprehensive liver detox.

8. AShower: Taking a cold (or even lukewarm) shower can turn things around for you in no time. Just be sure not to turn the temp up too high or you can risk getting lightheaded, dizzy or nauseous.

9. Fresh Air: Whether you take a stroll around the block, go for a brisk walk, take a light jog or simply open the window, getting some fresh air can help clear your head. Hard as it may be to drag yourself out from under the covers, you’ll be glad you did.

10. Sleep: The only real cure for a hangover? Time. Accept that today might not be the most productive and try to sleep it off. You’ll feel better and more rested when you wake up in a few hours.

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Hemorrhoids

Rectal bleeding is one of the most common symptoms of hemorrhoids, inflamed veins usually caused by straining during defecation, constipation, a chronic lack of fiber in the diet or dehydration. Two types of hemorrhoids exist: internal, located inside the anus, and external, which protrude. Typically if you notice bleeding from your rectum after exercise, you will also experience pain, swelling and itching in the anal region. Over-the-counter corticosteroid creams will take care of the pain and swelling, and the bleeding will stop as soon as the hemorrhoid clears up.


Skip Your Morning Walk to Lower Blood Sugar (Do This Instead)

30 minutes. That’s the minimum (according to health authorities) you should be walking every day to stay healthy. Of course, 60 minutes is even better. Furthermore, adding in some type of higher intensity exercise a few times a week is optimal.

Based on these guidelines, many people start their day with a brisk walk. And while this does indeed improve blood sugar, BP, and well-being overall, there is something even better as far as the former is concerned.

According to a recent study, the timing of your walk actually plays a big role in blood sugar control. In this experiment, researchers recruited ten overweight, pre-diabetic, and sedentary volunteers and had them walk at various times of the day.

On one day they walked 45 minutes in the morning. On another they walked 45 minutes in the afternoon. And on a third day they took three 15-minute walks – one after each meal.

As it turns out, walking after eating fared best in terms of lowering blood sugar. And the results aren’t all that surprising. In fact, it makes perfect sense. According to the study’s lead researcher, Loretta DiPietro, “A post meal walk is timed to when blood glucose just starts to climb… The muscle activity and the muscle contractions help to clear glucose… It’s like another set of hands to help the pancreas halt the surge of glucose.

So, how can these findings benefit you?

For starters, skip the morning walk. It’s much better to move throughout the day on a constant basis rather then schedule a certain time in the day to “get your exercise in”. And as the study shows, when this movement closely follows a meal, it helps clear blood sugar even better.

The end result is that you’ll need less insulin to do the same. And lower levels of insulin translates to less fat storage AND easier fat burning. The best part is that it’s easier to move throughout the day rather than schedule a timed workout. Plus it feels like less of a “chore”.

  1. Get yourself a pedometer and carry it with you at all times. It’s a great motivator to move more as you try and “beat your best”. More importantly, it will let you know how you’re actually doing overall.
  2. Make a habit of carrying out little tasks throughout your day. For instance, I drink two coffees daily – one in the morning and one after lunch. I buy them from Dunkin Donuts… not necessarily because I like the coffee there… but because it gets me moving.

And there are several other “tasks” like that you can do on a regular basis. For instance, if you work at a desk job, go grab some water every 45 minutes. Or if you need to send a few faxes and they’re not time sensitive, spread them out throughout your work-day just to get out of the chair.

Those are just a couple of examples. There are literally endless amounts of things you can do to keep moving. Figure out what works for you and just do it. It’s simple, it works, and will keep you fit and healthy without actually having to “exercise”. What could be better?


When to Walk? Try After Meals

Walking and Talking

Walk after meals. Stand and move after you eat. You’ve probably heard this advice somewhere. But does it really work?

If the goal is preventing diabetes, it seems to prove true—at least for a group of folks studied by Dr. Loretta Di Pietro at George Washington University.

People 60 and over at risk for type diabetes—with the extremely common “prediabetes” picture of high fasting sugar—were asked to walk.

They did it two different ways—for 15 minutes after meals, or for one 45 minute session in the evening.

The Results

Both walking “interventions” improved glucose tolerance. People produced less insulin following the meal. Internal sugar levels were more balanced.

Yet the blunting of high glucoses after eating was done most effectively when people walked immediately after meals. Insulin peaks peaker lower than with the single 45 minute session.

And when people walked after the evening meal, instead of seeing sugars rise for hours and hours throughout the night, they came back to normal levels quickly. Just from a little bit of walking.

Problems With the Study

The study conditions were stacked—people who already had moderately high glucose levels were the ones investigated. And the study size—though done with multiply repeated changes and measures—was only ten carefully followed subjects.

Why Are the Results Important?

Because they agree with a trend coming out of recent research—that even brief high glucose levels are bad for you—and can be prevented by rather minimal exericse.

High glucose levels may be bad for arteries, hearts and brains. They may set you up for Alzheimer’s disease plus losing fingers and toes. They may make you ultimately hungrier, bigger, and fatter—and more at risk of tumors.

But they can be stopped—preferentially—by the simple action of walking after meals.

How Might This Work?

When you walk after a meal you slow or even stop digesting your food.

Glucose levels can’t increase as much. You don’t have to overstress your insulin making cells—the tiny islets of Langerhans in your pancreas—to respond quickly to high, peak glucose levels.

The sort of high glucose levels you normally get from malted milks, or snickers, candy, bread and cakes—and that occasional fast food sandwich.

Lower your insulin peaks and you’re talking less belly fat. And probably less weight, too.

Add in that insulin production is heavily stressed by the modern American lifestyle—short nightly sleeps processed meals calorically dense foods prolonged bouts of sitting.

For what ails most of those who suffer from type 2 diabetes is not lack of insulin production. It’s insulin resistance—effectively a learned inability for insulin to work. In most people with type 2 diabetes production of insulin is already high—sometimes very high. It’s just that less and less of it works as messenger to let glucose in through your cell membranes to help power your cells.

In other words, type 2 diabetics are producing huge amounts of insulin—but that insulin does not have the full chance to act.

Walking after meals can dramatically shift the equation. It can decrease insulin resistance and make your body act like it’s built to do—eat, move, and rest. What I call FAR—Food-Activity-Rest.

Benefits of Walking After Meals

A. If you walk after a meal you can cut back on esophageal reflux.

For when you walk, you’re standing and moving. Food flows down into gut. Gravity helps keep acid in your stomach—not jumping outside it.

That stomach acid can be ferocious. People with reflux have higher rates of esophageal cancer.

You might cut your risk of gastroesophageal reflux disease—GERD, in half—just by walking after meals.

B. You can obtain better weigh control.

Walk after a meal and the insulin peaks are less. Most folks I know want less belly fat—and here is a simple way to get it.

C. Walking immediately following the evening meal may yet more effectively control weight.

Why? Circadian effects. Eat at night and glucose and fat levels go higher in your blood than earlier during the day.

That’s particularly important to shift workers, who gain weight disproportionately by eating at times when others are resting or asleep. When you snack at night you need to get going—fast.

D. Walking makes people feel better.

Walking in light improves mood. Walking with friends increases social support. Walking in the evening can cut back on the frequent leg kicks that wake many folks all through the night, worsening their sleep—and making them hungrier come morning for fattier, sugary foods.

Walking in sunlight also helps grow brain cells—in memory areas. If you’re worried about Alzheimer’s disease, that’s something to remember.

Bottom Line

Want to prevent Diabetes? Alzheimer’s Disease? Heart Disease? Stroke? Weight gain? Various tumors? Improve mood? Feel slimmer?

It’s all about going FAR—food, followed by activity, followed by rest. It’s a natural rhythm of human beings.

And using natural rhythms can make your body—naturally—feel and look better.

Plus improve your chances of sticking around. Giving you a better chance to enjoy it all.


Walking First Thing in the Morning Boosts Your Metabolism

I’m always looking for ways to work smarter, not just harder. Everyone knows that you’ll only lose weight if ultimately you consume less calories than you burn. However, how you do these things, can make a huge difference in your ultimate results – both in how much weight and fat you lose as well as how quickly you do it. Eating 1200 calories of doughnuts is not the same 1200 calories of lean protein, good fats and fruits and vegetables. Therefore, arming yourself with the best information on how to do this the smartest way will help you lose the weight more effectively. Walking first thing in the morning on an empty stomach is one of the best tips on how to naturally jumpstart and boost your metabolism.

Many years ago, my good friend Natalie turned me on to this tip – a brisk walk (or moderate cardio) first thing in the morning before eating. She learned this from her trainer when she was competing in the Miss America pageant. Last year, I came across this same tip from my mother-in-law who was instructed to do this from her physician who specializes in sports medicine and weight loss. I thought to myself that it was time to really understand the biology behind this tip and why it works.

Walking First Thing in the Morning Jumpstarts Your Metabolism. In addition to jumpstarting your metabolism first thing in the morning, it also naturally boosts your metabolism which helps you burn more calories throughout the day. To achieve these effects, you want to do 30 minutes of moderate cardio first thing after you wake up on a completely empty stomach. There are 3 keys to this:

  1. The cardio must me moderate
  2. It must be on an empty stomach 
  3. You must not eat anything for 30 minutes afterwards

What is Moderate Cardio? Moderate cardio is an activity that puts you in the �t burning zone” according to your heart rate. The fat burning zone is 60-70% of your maximum heart rate.

To determine your maximum heart rate, calculate 220 – age (or 226 – age if you’re a woman). For me, I’m a 31 year-old woman, so my maximum heart rate is 195 (226 – 31 = 195). My fat burning zone is between 117-136 heartbeats per minute (60-70% of my maximum heart rate of 195). To achieve this heart rate, you can use a heart rate monitor or count your heart beats per minute (take your pulse for 15 seconds and then multiply by 4). You can do any any activity that gets your heart beating in the fat burning zone -- brisk walk, eliptical, biking, etc. For me, I prefer a brisk walk with Xander, my German Shepherd.

It is imperative you do not exceed this rate for moderate cardio. You do not want to be training harder, putting you in the cardiovascular/aerobic zone (70-80% of maximum heart rate) or the anaerobic/heavy conditioning zone (80-90%). Therefore activities like running, sprinting, weightlifting, and swimming are too intense for this very specific exercise time and should be avoided.

Why on an empty stomach? When you first wake up in the morning, you have very low blood sugar levels and glycogen stores because you haven’t eaten anything yet.  Glycogen is carbohydrate stored in the liver and muscles which is used as a fuel during exercise.  Normally, after having eaten during the day, the body has enough energy in blood sugar and glycogen to sustain 65-85 minutes of exercise.  Therefore, when you do cardio exercise later in the day, you have to burn through all that energy stored in glycogen before you can access your stored fat.   However, when you expend energy in moderate cardio on an empty stomach, your body will burn through what little glycogen you have stored and access your stored fat much sooner.  

Why not exercise more intensely? As a general rule when you’re trying to lose weight, you want to exercise as intensely as possible because you’ll burn the most total calories this way. However, in this very specific scenario, you do not want to do that because it will sabotage your weight loss goals.

Working out more intensely on an empty stomach will cause your body to break down more muscle than fat. It is also much more likely that you’ll become lightheaded (called 𠇋onking”) because your body cannot breakdown muscle quickly enough to supply energy to your body during intense cardio exercise on an empty stomach.

Since it is easier for the body to breakdown muscle than it is fat when it needs immediate energy, your body will run through your glycogen stores very quickly and begin to break down mostly muscle to provide the energy for the intense cardio exercise. This will ultimately hamper your weight loss goals because you’ll be losing highly desirable lean muscle. However, when you exercise less intensely on an empty stomach, your body is able to break down a greater proportion of fat versus muscle because your energy needs are not as intense. This is why it is so important to only exercise in the �t burning zone” (60-70% of maximum heart rate) for 30 minutes.

Why only exercise for only 30 mins?  Why not longer?  For the same reason you do not want to do intense cardio at this time.  After 30 minutes, your body will start to break down too much muscle, thereby, sabotaging your weight loss goals.

Why do I need to wait 30 mins before I eat anything?  In order to allow your body to maximize the �ter burn” of your moderate cardio.   Jump starting your metabolism with this moderate cardio means that your body is not only burning calories while you are doing this activity, but it has also been proven to remain burning calories at an accelerated pace after you stop the activity.  To maximize this �ter burn”, you shouldn’t eat anything for 30 minutes after the moderate cardio.  Take this time to get ready for the day – jump in the shower, do your hair, cook your breakfast, etc --- just wait a total of 30 minutes until you eat it!


Choose anti-inflammatory foods

"There is not enough research to support that anti-inflammatory foods or supplements such as vitamin C will make the COVID vaccine more effective. But in general, eating highly nutritious food and taking vitamin C does help the immune system," says Dr. Heather Koza, MD, family medicine physician at Comprehensive Integrative Healthcare in Michigan. (Learn more about the best immune-supporting vitamins and minerals.)

Dr. William Li, MD, co-founder and medical director of the Angiogenesis Foundation and author of Eat To Beat Disease: The New Science of How Your Body Can Heal Itself agrees, "There is no hard evidence taking any supplements can make the COVID vaccine work better. The COVID vaccines have all been tested in people who were eating their usual diets, so we know they are effective without any special nutritional preparation. People should be wary of any supplements or products that claim to enhance vaccine response."

However, eating mostly whole foods like fruits and vegetables and fewer processed foods will help your immune system work better in general because of less inflammation in the body. "A healthy diet that is maintained long-term can improve immune responsiveness and help us fight infections better and perhaps boost immune response to vaccination, but it&aposs doubtful that eating differently on the morning of the vaccine will have any impact at all on vaccine responsiveness," says Dr. Louis Malinow, M.D., internal medicine physician and medical advisor to Persona Nutrition.

Reach for whole foods and reduce consumption of processed foods all year round, not just when getting the vaccine. "Vegetable oils like corn oil, soybean oil, and others which show up in processed foods (like fast food) and snack bags and boxes are uniquely inflammatory and should be avoided," says Dr. Malinow. Instead, focus on whole foods like nuts, fish, fruit and vegetables. "If I had to name my favorite anti-inflammatory foods, it would be daily extra virgin olive oil, almonds and walnuts, fish, fruit and veggies," he says.

It won&apost hurt to eat anti-inflammatory foods after getting the vaccine but it probably won&apost make much of a difference in how you feel. "Turmeric is a spice with anti-inflammatory properties and could be sprinkled on food or consumed in tea. Fish is also anti-inflammatory, and salmon, mackerel, sardines, anchovies and herring have the most anti-inflammatory omega-3s. Fish oil (omega-3 fats) actually turn into compounds called &aposresolvins&apos which mean they&aposre resolving inflammation," says Dr. Malinow.

These foods are good to incorporate into your diet all the time. Seeing as you might not feel up to making a proper dinner after your vaccine, it&aposs okay to make some chicken noodle soup or have something else on hand that&aposs easy and comforting. It might be nice to have one of these make-ahead freezer meals on hand.



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