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Here’s the latest in nutrition research to keep you at the top of your game both in and outside of the gym.
Here, Here for Hesperidin
It might not be familiar, but hesperidin is a flavonoid compound found in citrus fruit, which can be of benefit to athletes. A new study published in Antioxidants suggests hesperidia supplementation may be a natural way to improve how efficiently your body uses oxygen and also may speed recovery after aerobic activities such as running, cycling and rowing: Amateur cyclists who took 500 milligrams of hesperidin several hours before training each day for eight weeks delayed fatigue and accelerated recovery about 25 percent. Take hesperidin in supplement form, or get it through your diet by eating oranges, grapefruits, tangerines, lemons and limes.
Lemons contain plenty of hesperidin to speed recovery. Add a slice of lemon or some lemon juice to your water to further boost immunity and hydration while increasing your absorption of iron, according to The American Journal for Clinical Nutrition.
D-Longate Your Hair
Temporary hair loss is common for women who have experienced a sudden reduction in weight, childbirth or menopause, as well as those who are stressed, eat a poor diet or take certain medications. But a study published in the Journal of Nutritional Science and Vitaminology found that 82 percent of women suffering from temporary hair loss who were given a clinically high dose of oral vitamin D (200,000 IU) once every two weeks for three months experienced significant improvements in hair regrowth. Anecdotal evidence suggests that taking 600 to 800 IU of vitamin D daily could prevent hair loss and improve hair regrowth by stimulating new and old hair follicles.
If you experience nocturia, a condition in which you wake up frequently at night to urinate, your sodium intake could be to blame: In a recent study published in Neurourology and Urodynamics, frequent nighttime urinators who also consumed a high-sodium diet reported a reduction in urine urgency and an increase in quality of life from better sleep habits when they reduced their sodium intake. If you suspect you’re suffering from nocturia, cut back on high-salt foods such as pizza, condiments and bread. And though it may sound counterintuitive, drinking plenty of water during meals and throughout the day can help flush sodium from your body, causing you to urinate less at night.