Halcyon Health

🌟 "Why Do I Get Stomach Cramps During a Workout?"

👉 Fact: Ever started a workout strong, only to feel that sharp pain in your side or stomach? You're not alone! This common issue happens when blood shifts away from your digestive system to support working muscles.

What’s Happening?

When you exercise, especially at a high intensity, blood flow is prioritized to your muscles, taking it away from the digestive system. This can lead to cramping and discomfort.

Breathing patterns and dehydration also play a role, sometimes causing muscles in the gut to contract.
How to Prevent It:

Hydrate Wisely 💧 – Drink water throughout the day and sip small amounts before your workout, rather than chugging right before.

Time Your Meals 🕒 – Avoid large, heavy meals 2-3 hours before exercise. Opt for a light, easy-to-digest snack 1-2 hours prior if needed (think a banana or a small rice cake with nut butter).

Warm-Up Gradually 🏃 – Easing into your workout allows your body time to adjust and get blood circulating where it needs to go.

Practice Deep Breathing 🌬️ – Focused breathing exercises can help reduce tension and improve oxygen flow, which may reduce cramps.

Remember: Your gut and muscles are working together! Understanding your body’s response can help you exercise with comfort and ease. 🌱

💬 What helps you manage stomach cramps during a workout? Share your tips below!

FICTION: “You can cure IBS with a detox or cleanse.”

👉 Fact: There’s no cure for IBS, and detoxes or cleanses can often make symptoms worse. While it may sound appealing to “reset” your gut, these methods are usually harsh on the digestive system and don’t address the root causes of IBS.

Why cleanses may not be helpful for IBS:

1. Restrictive and Low in Nutrients: Many cleanses lack fiber and essential nutrients, which can lead to imbalanced digestion and energy crashes.

2. High in Fermentable Sugars: Juice-based cleanses, in particular, are often high in sugars like fructose, which can trigger symptoms in those with IBS.

3. Can Disrupt Gut Balance: The gut relies on a diverse array of bacteria to function properly. Rapid or extreme changes in diet can disrupt this balance, often worsening bloating and discomfort.

Instead of extreme cleanses, a sustainable, evidence-based approach that includes:

1. Low-FODMAP Diet: Identify specific trigger foods that may be causing symptoms.

2. Adequate Fiber: Include gentle, soluble fibers like oats and chia to support digestion without irritation.

3. Stress Management: Techniques like meditation and mindfulness can help regulate the gut-brain connection.

There’s no quick fix for IBS, but with small, consistent changes, you can feel a big difference over time! 🌿✨

💬 Have you tried any gut “detoxes” for IBS? Comment below!

Spring has sprung! 🌱 For the 1st day of spring, we wanted to share the benefits of eating seasonally and locally. It’s a great way to eat more sustainably and also get super fresh and tasty produce, but remember that canned and frozen foods are also healthy options! Check out the slides above to find out what's in season this spring, and see below for a delicious spring salad recipe from our meal service EatLove. 🥑🍑🥦🍎🥬🍋

Asparagus Quinoa Salad
(for 4 servings)

INGREDIENTS
Salad:
2 cups cooked quinoa
3/4 pound asparagus
3/4 teaspoon salt
5 radishes sliced
1 cup frozen peas thawed
1 cucumber peeled, sliced
1/2 cup kalamata olives chopped
1/2 cup walnuts toasted

Dressing:
1 lemon zested, juiced
2 teaspoons dijon mustard
2 teaspoons whole-grain mustard
2 teaspoons honey
1 shallot minced
1/3 cup extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons fresh tarragon chopped
2 teaspoons fresh parsley chopped

METHOD
for the salad:
1. Preheat oven to 300° F. Spread the walnuts on a sheet pan and cook for 10-12 minutes until toasted. Set aside.
2. Cook the quinoa according to the package directions -- when it's fully cooked, remove the lid, fluff it with a fork, and set aside, uncovered, to cool.
3. Trim the tough ends from the asparagus. Slice asparagus spears into one inch pieces. Bring a pan of water to a boil. Meanwhile, set up an ice bath -- a medium-sized bowl filled with ice and water.
4. When the water comes to a boil, add the salt and the asparagus pieces and cook for 3-4 minutes until bright green and tender. Use a slotted spoon to transfer asparagus to ice bath to stop the cooking. Set aside.
5. In a large bowl, combine the radishes, peas, cucumbers, olives, and quinoa. Remove asparagus from water bath, pat dry and add to bowl. Toss to combine.

for the dressing:
1. Add all the ingredients to a bowl. Slowly drizzle in the olive oil, whisking constantly until emulsified.
2. Add about 1/4 cup of dressing to the salad and toss to coat. Add chopped walnuts just before serving, so they stay crunchy.

https://www.halcyonhealth.us/2023/02/9-benefits-of-meal-planning/

Healthy eating is key to feeling good and reaching your fitness goals. But let’s face it, life gets busy and convenience food is everywhere. That’s why meal planning is a lifesaver. By taking the time to plan and make your meals ahead of time, you can always have a healthy and tasty option, no matter how hectic your schedule gets.

9 Benefits of Meal Planning! - Halcyon Health Meal planning is a simple and effective way to take control of your nutrition and improve your overall health. By planning and prepping your meals in advance, you can ensure that you have a nutritious and delicious meal on hand at all times, reducing the temptation to reach for unhealthy options and...