Ask the Doctor: Best Time to Exercise; Folic Acid

Q. Is there a rule of thumb for when it’s best to exercise, or how long to wait after eating to exercise?

A. The short answer is that the best time to exercise is whenever you can fit it into your schedule. While there is no strict “rule of thumb” on this subject, here are some guidelines that might help.

It’s always best to have something in your stomach before exercising. Your body needs carbohydrates for energy. If you want to exercise first thing in the morning, remember that your blood sugar is lower in the morning, so you have less fuel for exercise. If you do want to exercise in the morning, have a light breakfast or snack first.

The size of the meal you eat should dictate how long you wait to exercise. Likewise, the intensity of your activity should play a role in how long you wait after eating. If you have a large meal, wait three or four hours before exercising, especially if the exercise is vigorous (e.g., running, high-intensity activities). After a smaller meal, wait approximately two hours. If you have a snack, wait an hour or so.

If part of your exercise routine is an after-dinner walk, don’t feel you have to wait three hours to stroll through your neighborhood. Go ahead and walk after a meal. If you’re going for a jog or an aerobics class, then give yourself more time.

There’s no real danger in working out too soon after eating, but too much activity right after a meal may give you an upset stomach. Be your own judge and listen to your body. If exercising less than an hour after a meal works with your schedule and doesn’t bother your stomach, then go ahead and exercise.

Q. I recently read that older women should make sure they get enough folic acid. I thought that was mostly a concern for pregnant women. Should I be taking a folic acid supplement?

A. Folic acid and folate are forms of vitamin B9. Folate is found naturally in foods, and folic acid is the synthetic form of the vitamin; the term “folate” is often used to refer to both forms. You’re correct that folate intake is often associated with a healthy pregnancy (pregnant women deficient in vitamin B9 face higher risks of having babies with birth defects and low birth weights), but it’s also a vitamin that your body needs throughout your life.

Vitamin B9 works with vitamin B12 to help make new red blood cells and make sure the body uses iron efficiently. Folate is also important for healthy liver function, healthy eyes and skin, and brain health.

Folate is found in many foods, such as legumes (beans, peas, and lentils), sunflower seeds, spinach, asparagus, artichokes, and turnip and collard greens. Foods that contain grains, such as breakfast cereals, pasta, and breads, are often fortified with folic acid.

Most multivitamins also contain folic acid. If you’re one of the millions of Americans who takes a multivitamin every day, your risk of deficiency is low.

If you’re unsure whether you’re getting enough folate, talk it over with your doctor. Blood tests can reveal if you’re deficient, and your doctor can suggest an appropriate supplement dosage if he or she feels it’s needed. 

The post Ask the Doctor: Best Time to Exercise; Folic Acid appeared first on University Health News.

Read Original Article: Ask the Doctor: Best Time to Exercise; Folic Acid »

Powered by WPeMatico