Throughout July, Department of Family and Community Medicine primary care doctors answered questions about preventing exercise-related injuries, losing weight, having difficulty sleeping and more through the department’s social media.

What is the most effective way to keep from getting injured while I exercise?

Exercising has many benefits but ensuring that workouts aren't causing injuries is crucial. Irfan Asif, M.D., professor, UAB Department of Family and Community Medicine chair and primary care and rural health associate dean, recommended five ways to do this.

Irfan Asif, M.D.First, Asif said it is possible to prevent cramps by drinking enough water. Being sufficiently hydrated will also help the body's muscles to perform in peak condition, Asif said. He also recommends completing a warmup and some active stretching to prepare for a workout.

"Before starting your workout, it is important to warm up to get your muscles warm and increase blood flow," said Asif. "It is also a good idea to stretch, particularly with active stretching instead of static stretching." Completing a cooldown and stretch routine after exercising is also an essential step.

Lastly, exercising more than usual suddenly or performing more difficult moves without building up to them can cause injuries, so make sure to do this slowly.

I want to lose a few pounds. What is the best way to go about it?

Registered Dietitian Nutritionist Tori Faught, M.S., R.D.N., offered advice on how to lose weight healthily and sustainably. To do this, Faught recommends having a healthy mindset about dieting and losing weight and realize that there is not one perfect way to do it.

Tori Faught, M.S., R.D.N."Most people look for quick fixes, which usually involve restricting certain food groups or an individual's favorite foods and can lead to binging or overeating. Additionally, these quick fixes are often short-term and do not result in sustainable weight loss." Faught said. "It is best to include foods we enjoy in moderation so that we avoid the vicious cycle of restricting and overeating/binging."

Faught suggested taking small steps toward eating better. "There will be situations where you can't control how your food is prepared such as at a birthday party, a restaurant, or fast-food drive thru. A slightly better option would be choosing the side salad over the fries or the grilled chicken over the fried chicken,” Faught said.

Finally, Faught encouraged people to prioritize forming healthy habits instead of getting too fixated on their goal of losing weight. Weight loss occurs when people practice healthy habits regularly, she noted.

I woke up feeling under the weather. How do I know if I should stay home?

Michael Faircloth, M.D., assistant professor, medical and lab director for UAB Student Health Services and Alabama Statewide Area Health Education Centers Program director, gave advice on what sickness symptoms warrant staying home from work.

Michael Faircloth, M.D.Overall, Faircloth said that the Centers for Disease Control and Prevention and his own personal advice would be that people who wake up feeling sick should not go to work, especially for those with a fever, sore throat, cough, body aches, vomiting, diarrhea or congestion.

Faircloth recommended people contact their healthcare provider if they are getting sicker, are worried about their symptoms, have any symptoms that are acute or also have chronic health issues.

I have a hard time going to sleep. What are ways to help me relax?

Assistant professor and UAB Student Health Services Associate Director Kathleen Pridgen, M.D., gave several tips on preparing for a good night's sleep. Pridgen said that 20-minute daytime naps could help with someone’s energy levels, but anything longer isn't advised.

Kathleen Pridgen, M.D.By "only using the bed for sleep or intimacy, keeping the room a comfortable temperature, and minimizing sound and light," Pridgen explained, the bedroom can become a calming place to sleep. Creating a bedtime routine that includes relaxing factors has helped people as well, Pridgen said.

"This includes turning down lights and noise, doing calm activities such as reading something relaxing, avoiding electronics for at least 30 minutes, and avoiding distressing or anxiety-provoking media," she said.

She recommends daily exercise for a good night’s sleep and following a consistent sleep schedule as well. For an explanation from Pridgen on the importance of a consistent sleep schedule, click here.

Interested in reading more? Check out last month’s recap of the department’s Ask a Provider series and follow our social media pages for a new question every week.