A friend of mine who is a fitness instructor tells me that even if I’m in pain I should work out. Apparently, this will increase my threshold for pain-tolerance and stop me from being a “ninny”. He says professional sportspersons have high tolerance levels, and that’s what makes them champions in their sport and life. Please advise.

Danny

Your friend makes a compelling case. A sportsperson needs to ‘tough it out’ especially in crunch situations in important tournaments. But remember, sportspersons are not necessarily healthy people. They play through pain and become heroes, but they also undergo surgeries and lay-offs. There are also those who limp off the field in time and are fit enough to play another match. We have to find that balance between grit and foolishness to give our best in different situations.

My point is simple: don’t skip your workout because of a bit of pain. But ensure that you don’t exercise the area that hurts. Practise some therapeutic exercises to strengthen those weak areas with a sports medicine specialist after the pain has been taken care of. Meanwhile, exercise other non-injured parts. Maintaining regularity, discipline, determination, focus and making sure you don’t miss a single session makes you a champion. But to exercise the injured part makes you a chump.

I’m constantly catching a cold. I know it’s not a serious ailment, but I feel drained and, at times, want to sleep all day. What would you advise?

Shonu M.

I don’t know your habits and preferences, but people who lead a sedentary life and are excessively fond of sweets are the proverbial cold-catchers. So here’s what you should do: Lay off sugar.

Since refined sugar has no nutrients, from your system’s perspective, it’s just ‘white dust’ that makes you sneeze. Also, it disarms your white blood cells where they are unable to slay the bad bacteria in your system. If you must eat sweets, go for fresh fruit like papaya, chikoo, and sweet lime. Add honey to tea and jaggery to coffee. Dessert can be a fruit, beet raita or curd sprinkled with chopped dates.

Have a vitamin C tablet daily. It boosts your immunity. Drink warm water. Keep sipping warm water through the day. It helps flush toxins. A clean system is a strong system.

Eat seasonal foods. In winter, go for cauliflower, carrot, and beans. Rasam and chicken soup are great options too. Add turmeric to as many foods as is palatable to you. Or peel and chop raw white and orange turmeric along with ginger. Add salt and lime juice, bottle and keep in the refrigerator. Have 1–2 teaspoons of this pickled mix daily.

Take a walk a day to keep the cold away. Walk briskly for 20 minutes, then increase to 30–40 minutes. Walking improves your blood circulation, stamina and immunity. If your exertions dry up your nose, ask your doctor to recommend a good humidifier.

Wear socks. Consider a cap or cardigan if you work in an airconditioned office. Sometimes feeling cold manifests as fatigue and sleepiness, and the moment you wear warm clothes you feel awake and energetic instantly.

I feel hungry within 15–30 minutes of eating lunch. Since I exercise for one-and-half hours, could it be that I’m not eating enough? I have two phulkas, one katori dal, a big bowl of salad, and a glass of thin buttermilk.

Radhika K.

It is possible that considering your exercise time-span, you may not be getting sufficient carbs. Try this — 30 minutes before lunch, have two sweet guavas. Then eat your lunch at a leisurely pace. Wait for 20 minutes after your meal. Then have a steamed sweet potato with its jacket and a glass of milk. I think you’ll find this arrangement satisfactory. The interval of 30 minutes between the guavas and lunch is to let your system digest the fruit thoroughly. The second interval of 20 minutes between lunch and the sweet potato-milk combo is to give your brain time to send you satiety signals. If it doesn’t, a mini-meal is required.

Before, during, and after exercising, drink water. Often, a dehydration call is misread as hunger.

I lead a busy, active life. Occasionally, I experience a slight stiffness in my lower back. Is there any exercise I can do for it?

Ram N.

Lie on your back. Smoothly pull both knees towards your chest. Encircle your legs with your arms and hold this position until you feel an easing stretch in your lower back. Do this exercise 2–3 times a day.

I read that as ‘telomeres’ shorten we age and that exercise can lengthen them. What are telomeres and how much should I exercise?

Umi

Telomeres cap our chromosomes. As these chromosome-ends wear off, we age. Fortunately, just 35–40 minutes of daily exercise conserves our chromos. Also, watch your diet, remain stress-free, and outgrow problems that you cannot solve.

The writer is co-author of the book Fitness for Life.

Queries may be sent to life@thehindu.co.in

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