Corona-virus and Immunity

By now everybody is aware of Coronavirus and as it spreads we are hearing how to reduce exposure and take care of our health in case of illness. No doubt these are important tips but many also know that there is no effective medicine as of now to contain this virus. Also, nobody is not talking about our immune system which is fighting the virus silently and that we have to boost our immunity so that we do get exposed to this virus our body can effectively fight back.

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Many of the cases recovered were due to the fighting of this immune system but now Scientists in Australia have confirmed that our body system can fight the virus and this important finding can lead to the making of a vaccine. In fact, Scientists have mapped which immune cells i.e types can help in combating this deadly virus. This research has been done by Melbourne's Peter Doherty Institute for Infection and Immunity which has been praised by other experts. This news was carried out by BBC news. Check out here for the report.

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With coronavirus spreading it is more important than ever to support the immune system. The immune system can be boosted in the following ways:

1. Reducing stress
    Stress weakens the Immune system as per the studies especially social stress. Hence just a few close friends can help someone stay strong and feel connected. Such connections can indirectly strengthen immunity because good-minded friends can encourage healthy behaviors such as sleeping, eating and doing good exercises.

2. Sleep when you are tired.
The proteins and cells of our immune system are supported by Sleep which in turn detects and destroys bugs and germs. Sleep also helps them to remember the destroyed germs and bugs so that they can fight them off even quicker in future times.

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3. Reduce inflammation
Studies have shown that many foods and vegetables have nutrients like beta-carotene, vitamin C and vitamin E that boost immune function. Beta-carotene is a powerful antioxidant that reduces inflammation and boosts immune functions by increasing disease-fighting cells in the body. This antioxidant is found in carrots, potatoes, and green leafy vegetables.

4. Stay away from toxins.
There are many reasons to get toxins in our body like not getting good sleep, taking more alcohol, not being active, etc. These toxins can be devastating for our immune system. Hence try to minimize your exposure to pesticides, chlorinated drinking water, food additives, etc.

5. Don't overdo exercises.
Exercises are the best things to do for boosting immunity but over-exercise can lead to stress and this will bring down your immunity. So keep stress low and if tired take rest

There are many more things but have got some of the important ones listed above.

Finally, prevention is better than cure.

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HEALTHY WEIGHT LOSE

What is healthy weight loss?

The question related to healthy weight loss are many. Like
Is it a good sign to lose 2 kg weight in 3-4 months?
What is the amount of weight loss per month?
There are many more and we try to bring answers to all the questions and put more light on the aspects of healthy weight loss.

According to the Centers for Disease Control and Prevention(CDC), the healthy weight loss is 1 to 2 pounds per week. Which means, on average, that aiming for 2 to 4kgs of weight loss per month is a healthy goal.

Healthy weight loss is an ongoing lifestyle that included daily habits of eating and exercise and their changes. And once one has achieved his/her goal of weight loss he/she has to maintain it by relying on physical activity and healthy eating.

Even Modest weight loss can mean big benefits
Even a modest weight reduction of five to ten percent of your total time frame weight is possible.

For example in case you weigh 200 pounds, a 5 percentage weight reduction equals 10 pounds, bringing your weight down to 190 pounds. While this weight reduction may also nevertheless be inside the "obese" or "overweight" variety, this modest weight reduction can lower your risk factors for continual diseases associated with obesity.

So although the general goal appears large, see it as an adventure instead of just a final vacation spot. You will learn new consuming and physical activity habits to help you live a more healthy life style. These behavior might also help you keep your weight reduction over the years.

10 Behaviors for Healthy Weight Loss

1. Know where you're beginning. Keep a food file for three days. Track all of the food and drinks you eat together with the portions. Identify how regularly you're ingesting away from domestic, consuming takeout, or buying food on the run.
2. Home in for your aim and make a plan. What is your goal? Do you want to shed pounds to improve your health? Do you dream of becoming into an vintage pair of denims? How will you acquire your aim? Will you prepare dinner greater food at domestic? Will you eat smaller quantities? Be particular and start small.
3. Identify boundaries for your goals — and approaches to conquer them. Could a busy agenda get in the way of going to the health club? Wake up an hour earlier. Has an empty pantry prevented you from cooking at domestic? Look up a few wholesome recipes, then head to the grocery keep armed with a listing of ingredients you’ll want to prepare them.
4. Identify present-day behavior that cause unhealthful eating. Do you relax and reward your self by using snacking in front of the TV? Do you pass lunch best to sense starved by using midafternoon, geared up to devour something in sight? Do you finish the whole lot on your plate even once you begin to sense complete?
5. Control your quantities. Refamiliarize your self with trendy serving sizes. Did you know that one serving of fowl or meat is four oz or the size of a deck of playing cards? Or that one serving of pasta is an only half cup?
6. Identify hunger and satiety cues. Be privy to bodily as opposed to emotional hunger. Do you devour when you sense something physical for your frame that responds to meals? Or do you consume whilst you are stressed, bored, worn-out, sad, or stressful? Try to forestall consuming BEFORE getting full (it takes about 20 mins to your brain to register “prevent ingesting” indicators from your stomach). Foods that let you experience fuller consist of high-fiber ingredients consisting of greens, entire grains, beans, and legumes; protein (fish, poultry, eggs); and water.
7. Focus on high-quality modifications. Changing behavior takes time — at least three months. Don’t give up if you slip up alongside the manner. Get aid from others and take the time to acknowledge the adjustments you have got made.
8. Go with the eighty/20 rule. Stay on the right track eighty% of the time, but go away a few rooms for a few indulgences. You don’t need to sense deprived or guilty.
9. Focus on overall health. Walk, dance, motorcycle, rake leaves, garden — find activities you enjoy and do them every day. Ditch the “eating regimen” aisle and recognition on seasonal, complete, excellent foods.
10. Eat slowly and mindfully. Enjoy the whole experience of eating. Take the time to comprehend the aromas, tastes, and textures of the meal in front of you.

Changing conduct takes effort and time. Taking some small steps today will make a difference to your health tomorrow.

Read: Kegel Exercises for Women.

LOSE WEIGHT BY CRYING? WHAT EXPERTS HAVE TO SAY

If you have got plans of dropping some pounds but however you are not prepared for intermittent fasting or an intense workout on the gym, then you may do it by crying. According to a recent report from California, shedding a few tears releases toxins from your body, and it reduces stress. Stress reduction facilitates your body to burn fat.

Crying is our natural reaction to emotion, from pain to stress, from disappointment to happiness. Dr. Aaron Neufeld of Los Altos Optometric Group, California stated that there are 3 varieties of tears: the reflex, basal, and psychic tears.

Basal tears also are referred to as the primary practical tear because they hold our eyes wet.

The reflex tears, additionally known as the inflammation tears are caused by environmental stressors like smoke, dirt, wind, or maybe hypersensitive reaction.

Psychic tears are those which might be connected to our emotions and emotions.

Also, Read Kegel Exercises for women.

The emotional crying or physic tears help you in weight lose as it is connected to the hormones which increase the level of cortisol as per the study.

What is Cortisol? It is nothing but a hormone that is associated with our alertness. When your cortisol level is high, you are energetic, wide awake, stimulated, and responsive to your environment. After you cry, your cortisol allows you sense better, and it offers you the power to move and do something effective since you already released your strain hormones.

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Cortisol is not always fine. If you bottle up your feelings and you refuse to permit it out or cry, it's going to live on an excessive degree; as a consequence, you can locate yourself having trouble in sleeping, otherwise, you cannot relax irrespective of how much you try.

William Frey, a biochemist, found out that tears that are strain-precipitated take away one of a kind poisonous material from the body. He concluded that crying is an excretory manner which could assist take away materials that can bottle up throughout our times of emotional pressure.

Once you've got shed tears, your body can't store more fats for the reason that stress hormones were already released. The report also mentioned that the tears which are due to emotions are the one and the only ones which help in weight loss. Scientists also said that they found the best time to cry is between 7pm to 10 pm as there is little chance of interruption.

Nobody likes to cry, However, a good cry is wholesome for you as it can help you relax extra and sense better as opposed to keeping all of your emotions hidden.

Conclusion: Take these findings with a pinch of salt and don’t make a regular exercise of crying every day to lose weight. Okay?

Read How Coffee can help you in your workouts.

KEGEL EXERCISES FOR WOMEN

Kegel exercises for women

Kegel exercises for women can prevent or control urinary incontinence and other pelvic floor problems. Given below is a step-by-step guide for doing Kegel exercises correctly.

Kegel exercises beef up the pelvic ground muscles, which aid the uterus, the bladder, small intestine, and rectum. You can do Kegel exercises, also called pelvic floor muscle training, pretty much anytime.

Start by information what Kegel exercises can do for you — then follow these instructions for contracting and relaxing your pelvic ground muscles.

Does Kegel exercises matter

Many elements can weaken your pelvic floor muscles, including being pregnant, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.

You might benefit from doing Kegel exercises if you:

1. Leak a few drops of urine at the same time as sneezing, guffawing or coughing (strain incontinence)

2.Have a strong, sudden urge to urinate just earlier than dropping a huge quantity of urine (urinary urge incontinence)

3. Leak stool (fecal incontinence).

Kegel exercises can also, be performed during being pregnant or after childbirth to try to enhance your symptoms.

Kegel exercises are less beneficial for ladies who have severe urine leakage once they sneeze, cough or laugh. Also, Kegel exercises aren't helpful for women who abruptly leak small amounts of urine due to a full bladder (overflow incontinence).

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How Kegel exercises are done:

To get started:

Find the proper muscle groups. To become aware of your pelvic floor muscle mass, stop urination in midstream. Once you've recognized your pelvic ground muscle tissues you could do the exercises in any position, although you might locate it easiest to do them lying down at first.

Perfect your technique. To do Kegels, consider you're sitting on a marble and tighten your pelvic muscles as though you are lifting the marble. Try it for 3 seconds at a time, then relax for a be counted of 3.

Maintain your recognition. For best results, cognizance of tightening only your pelvic floor muscle tissues. Be careful not to flex the muscle groups in your abdomen, thighs, or buttocks. Avoid maintaining your breath. Instead, breathe freely throughout the exercise.

Repeat three instances a day. Aim for at least three units of 10 to 15 repetitions a day.

Don't make a dependency on using Kegel exercises to begin and stop your urine stream. Doing Kegel sporting activities whilst emptying your bladder can genuinely lead to incomplete emptying of the bladder — which increases the chance of a urinary tract infection.

Also Read: Do Hot Bat Burns Calories?

When to do Kegel exercises

Make Kegel sporting events part of your everyday routine. You can do Kegel sporting events discreetly pretty much any time, whether you are sitting at your table or relaxing on the couch.

What should you do when you're having trouble doing Kegels

If you find difficulty in doing Kegel exercises, don't be embarrassed to ask for help. Your doctor or other fitness care company can provide you vital feedback so you learn to isolate and exercise an appropriate muscle.

In a few cases, vaginal weighted cones or biofeedback might help. To use a vaginal cone, you insert it into your vagina and use pelvic muscle contractions to preserve it in the area at some point in each day's activities. During a biofeedback session, your doctor or other fitness care issuer inserts a pressure sensor into your vagina or rectum. As you loosen up and agreement your pelvic floor muscles, a display will measure and display your pelvic ground activity.

When to expect results of the Kegel exercises:

If you do Kegel sports regularly, you may anticipate results — such as less frequent urine leakage — within about a few weeks to a few months. For continued benefits, make Kegel exercises are a permanent a part of your day-by-day routine.

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