“The cow is of the bovine ilk; one end is moo, the other milk,” is a rhyme by humorist Ogden Nash. Well, it’s the milk end that we’re interested in -- particularly the colostrum, the first secretion of the mammary glands of a cow after giving birth. (It happens for up to seven days, and cows produce far more colostrum than a calf needs.)
Bovine colostrum is higher in protein, fat, carbohydrates, magnesium, B vitamins and vitamins A, C and E than regular milk, and very rich in antibodies. It’s designed to strengthen the immune system of a newborn and prepare the digestive system for receiving nutrition -- and it can do the same for you.
As Dr. Mike was researching supplements that may stop viruses, he discovered two randomized studies that found taking bovine colostrum supplements decreases the incidence of upper respiratory infections (such as COVID-19) by 50%. So he got in touch with the researchers. They shared seven other top-quality studies that found bovine colostrum also reduced the gastrointestinal damage linked to NSAIDs such as ibuprofen and aspirin, by 80%!
Dr. Mike suggests that docs prescribing a low-dose aspirin daily to reduce risk of heart attack, stroke and 11 cancers consider adding this supplement to the regimen. He even joined the scientific advisory board of one company to see if he could motivate them to fund a study on the benefits of taking bovine colostrum with aspirin. Tips: Talk with your doc before trying this. Avoid if you’re lactose intolerant or pregnant.
What to eat after a workout
On Thanksgiving Day 2019, when QB Drew Brees and the Saints clinched their third NFC South victory in a row, they chowed down, post-game, on succulent roasted turkey legs. Just the protein boost needed to repair tired muscles after a workout.
We know that when you’re done with a moderate- or high-intensity round of exercise, you want to refuel with carbs, restore with fluids and repair with protein. Registered dietitian Allison Knott says that translates to 20 to 25 grams of protein within an hour of exercise, paired with a serving or two of healthy carbs and hydration techniques that start before your workout and continue after your cool down.
Have you enjoyed a moderately intense workout? Afterward, you might eat 3 ounces of chicken breast (skinless) or salmon with a side of quinoa or brown rice.
For hydration? Before you exercise, drink an ounce of fluid for every 10 pounds of body weight. Weigh 160? You want 16 ounces. As you exercise, don’t allow yourself to become thirsty. Post workout, drink as much as you feel you need or enjoy a hydrating smoothie, such as this tasty treat: Blend 1 cup of kale; 1 medium apple (with peel); 1 cup frozen mangoes; 1 cup cucumber; 1 tablespoon lemon juice; 1/2 tablespoon ginger; 3/4 cup water and 3 to 4 ice cubes. You’ll build muscle and stamina, and be ready for your next workout. For more information on foods to eat in all kinds of situations, check out Dr. Mike’s book “What to Eat When.”
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
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