Covid outbreak: 5 simple ways to boost immunity against infection

5 simple ways to boost immunity against infection

  • October 4, 2020

To boost the immunity we have come up with 5 certain things that you need to follow to boost your immunity.

Publish Date: Sun, 04 Oct 2020 02:46 PM IST

New Delhi| Jagran Lifestyle Desk: With the ongoing coronavirus pandemic, people are getting more concerned about their health and it has surely made them follow some of the healthiest habits. From exercising to having kadha, people are doing their best to boost their immunity.

However, no vaccine is found to beat the coronavirus yet, a strong immune system can work as a shield against the infection. The experts say that a strong immunity is not built in a day but it develops by the time. To boost the immunity we have come up with 5 certain things that you need to follow to boost your immunity.

1. Start doing Yoga

Yoga is the easiest form of exercise and to do this ayurveda recommended exercise you don’t need to get out of the house as you can do it in your home too. All you need to do these asanas is a mat. By doing yoga you can make your muscles stiff and improve the blood flow to the brain.

2. Oil Pulling

For those unaware, oil pulling is an ancient technique that requires you to swish cold-pressed virgin coconut oil for about 4-6 minutes in the mouth. The experts say that the lauric acid in the oil breaks the fatty layer of bacteria in the mouth and kills them. It is also recommended by the Ministry of Ayush.

3. Do Hydrate yourself

As we all know the key to good health is good hydrating diet. Having two glass of water right after you get up will make you healthy. To give it a tweak you can also have some honey water, haldi water and do not forget to drink it in the morning to get the best result.

4. Exercise!

30 minutes of exercise in the morning can boost one’s energy for the rest of the day. Exercising in the morning is the best way to beat lethargy. For the start, you can begin with basics like walking, jogging, cycling etc and it will increase your intensity and will help to boost the immunity.

5. Do not skip Breakfast

The most important meal of the day is breakfast and having a wholesome breakfast that includes protein, carbs, and fat will keep you energised all day. The fancy your breakfast plate is the healthy you become, as including fruits, juice and sprouts in your breakfast can help you boost the immunity.

Posted By: Deeksha Sharma

Importance of exercise to boost the immune system

Importance of exercise to boost the immune system

  • September 18, 2020

 

Sergiy Slipchenko | Sports Editor

Photo Credit: Mahdis Habibinia / Edited by: Bhabna Banerjee


Over the past decade exercise and physical activity have been related to various health benefitsimproved metabolic health and reducing age-related dysfunction are just some of the reported positive effects of exercise.

This field of study is called exercise immunology and the pandemic has shifted the focus on how exercise can help prevent contracting the infection, or help combat it once it is inside the body.

Exercise immunology has been gaining traction for the past three decades, but it exploded in popularity since the pandemic began as people flocked to the internet for answers on how to protect themselves.

The increased interest in this topic can be seen in the massive jump in sales of exercise equipmentdumbbells were nearly sold out all throughout North America.

Alongside the newfound enthusiasm for exercise came the question of its effectiveness against COVID-19. While many aspects of exercise immunology have been explored, a lot of focus has shifted to how significant physical activity is at boosting the immune system when confronted with the coronavirus.

Professor Richard J. Simpson from the University of Arizona wrote about how exercise can prevent viral infections: “Each bout of exercise, particularly whole-body dynamic cardiorespiratory exercise, instantaneously mobilizes literally billions of immune cells, especially those cell types that are capable of carrying out effector functions such as the recognition and killing of virus-infected cells.”

   While exercise may not prevent us from becoming infected if exposed, it is likely that keeping active will boost our immune system to help minimize the effects of the virus, ameliorate our symptoms, expedite our recovery times.

In addition to combating viruses, exercise helps with the negative effects of isolation and confinement stress which affect how well your immune system can deal with infection. 

Exercise should be coupled with stress management, regular sleep, healthy nutrition, and proper hygiene to improve resistance to infection.

However, an article published in the Journal of Sport and Health Science highlights several studies that show “evidence that heavy exertion was associated with transient immune dysfunction, elevated inflammatory biomarkers, and increased risk of upper respiratory tract infections.”

Exercise can have great effects on physical and mental health, however, it should be properly balanced. The World Health Organization recommends that adults should attempt to fit 150 minutes of “moderate-intensity” or 75 minutes of “vigorous-intensity” exercise into their weekly routine.

Simpson wrote: “While exercise may not prevent us from becoming infected if exposed, it is likely that keeping active will boost our immune system to help minimize the deleterious effects of the virus, ameliorate our symptoms, expedite our recovery times and lower the likelihood that we can infect others with whom we come into contact.” 

Exercise is not a cure-all for the COVID-19 virus and infection is still likely if in contact with an infected person. Social distancing and all preventative measures should continuously be practiced.

Diet, exercise, sleep all help immune system

Diet, exercise, sleep all help immune system

  • September 12, 2020

Q: I always seem to get sick when I start a job. Makes sense — new people, new germs. I started a job in February, then we all had to work from home. I worry that being isolated for weeks puts me back at square one. What can I do to boost my immunity in preparation for going back to the office?

A: We’re always happy to have this particular discussion, because the strategies and habits involved in addressing immune health also tend to lead to improved health overall. The immune system plays an important role in protecting us from all sorts of potential pathogens, and you’re not alone in wondering how to give it an edge.

        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        

 

First, let’s clarify the goal. We hear a lot about “boosting” the immune system, but that’s actually misleading. You don’t want an amped-up immune system. That would mean that it’s hyper-alert and reacts — and overreacts — to every perceived threat. Rather, the goal is an immune system that’s healthy and balanced and responds in proportion to the job at hand.

One of the most important steps you can take to keep your immune system happy and healthy involve lifestyle. That is, get an adequate amount of high-quality sleep, take part in daily exercise, don’t smoke, limit alcohol use and eat a healthful diet. When you’re chronically tired, depressed or anxious, overweight, eat poorly, smoke, drink too much and don’t get enough exercise, you’re creating internal stressors that can interfere with optimal immune system response.

Diet plays an important role in immune system health. Emerging research continues to link the health and diversity of the gut microbiome with the health and efficacy of the immune system. We urge our patients to get the necessary vitamins and minerals through food, which we believe the body utilizes more efficiently than supplements. Plenty of fresh vegetables, leafy greens and fruit are crucial to getting a range of vitamins and minerals and to keeping the billions of microorganisms that make up our gut microbiomes well-fed. So are nuts, seeds, beans and legumes. Cultured and fermented foods, such as pickles, sauerkraut, yogurt, kombucha, kefir and miso help with diversity.

We know it’s a challenge, but steering clear of added sugar, sugary soft drinks and highly processed foods is also important to both gut and immune health. Recent studies have shown that regular exercise improves gut health. Sleep is also critical to health and well-being. We’ve had a lot of readers asking for help in this area, and we will revisit the topic in a column in the next few weeks.

We understand that, compared to the vitamins and supplements and products that promise instant immune system magic, this advice sounds pretty dull. But our bodies are intricate and interconnected mechanisms. Everything from circadian rhythms, which are affected by sleep, to the gut microbiome, which is affected by diet and exercise, to mood, which responds to all three, play a role in immune health. Focusing on a whole-body approach, with gradual but consistent changes, goes a long way toward building an immune system that’s balanced and ready to work for you.

• Dr. Eve Glazier is an internist and associate professor of medicine at UCLA Health. Dr. Elizabeth Ko is an internist and assistant professor of medicine at UCLA Health. Send your questions to askthedoctors@mednet.ucla.edu.

        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        
        

Review Associates Exercise With Improved Quality of Life, Immune Response in Parkinson Disease

Review Associates Exercise With Improved Quality of Life, Immune Response in Parkinson Disease

  • September 11, 2020

Researchers sought to delineate what benefit moderate-intensity exercise could have among the PD population, particularly whether this intervention may assist in protecting against SARS-CoV-2, the virus that causes COVID-19, through strengthening the immune system. Moreover, they wanted to assess its impact on modifying the immune system and improving health outcomes in PwP.

In first examining how exercise may modify the immune system, researchers note that both cross-sectional and longitudinal data have associated moderate-intensity exercise with fewer upper respiratory tract infections.

“A common theme across groups, though, is that an increased level of fitness due to exercise training is associated with lower circulating concentrations of pro-inflammatory cytokines and higher circulating concentration of anti-inflammatory cytokines,” expanded the researchers.

They highlighted that through exercise, an optimal balance may be achieved between pro- and anti-inflammatory benefits, caused by “an initial increase in immunosurveillance and an overall reduction in excessive local pro-inflammatory markers.”

Next, researchers examined the role of exercise on health outcomes among PwP. In prior animal models, evidence has shown that exercise’s anti-inflammatory properties can potentially be harnessed in a neuroprotective role, which would then mitigate the neuroinflammation known to occur in the immune systems of those with PwP.

“Importantly, mouse models provide mechanistic insight into how exercise promotes change at the molecular, cellular, and neural network levels,” they wrote.

In human models, the majority of studies of PwP show that sustained moderate exercise can improve QOL among PwP and is likely to assist in down-regulating neuroinflammation. However, the researchers noted that understanding how exercise promotes neuroplasticity in humans has been difficult, with 2 studies currently underway examining this topic.

Lastly, researchers addressed whether exercise could provide protection against COVID-19. They suggested 4 responses to the immune system that exercise could provide, including balancing pro- and anti-inflammatory benefits in preventing acute inflammatory tissue damage, restoring damaged lung tissue, preventing and reducing reactive oxygen species, and providing a targeted decrease in the main health risk factors of COVID-19.

In managing risk and potential presence of comorbidities associated with adverse COVID-19 outcomes, such as hypertension, diabetes, and heart issues, each of these conditions can be lessened or improved through exercise, the researchers wrote.

“Older adults, with or without PD, are more susceptible to SARS-CoV-2 viral infection, and moderate exercise may help to improve the immune response to COVID-19 infection,” the authors concluded. “Moderate-intensity exercise may also help boost the immune system response to the COVID-19 vaccination when it becomes available.”

Reference

Hall MFE, Church FC. Exercise for older adults improves the quality of life in Parkinson disease and potentially enhances the immune response to COVID-19. Brain Sci. Published online September 6, 2020. doi:10.3390/brainsci10090612

30 Reasons Walking Is the Best Exercise – 24/7 Wall St.

30 Reasons Walking Is the Best Exercise – 24/7 Wall St.

  • September 10, 2020

Americans are no longer under orders to stay at home. Gyms and other facilities where people can work out are have reopened in most of the country. That may encourage people who want to stay in shape or lose the so-called “Quarantine 15” because, as research has found, walking is often just as beneficial a workout.

It’s easy to forget that walking is actually an aerobic activity. After all, about 7 billion people do it every day. It’s low-impact, simple, natural, accessible, and has many health benefits.

A study from the University of Utah showed that the body may actually be made to walk. Walking is physically easier on the body, but the body still requires to take in more oxygen than in sedentary mode, providing the same benefits as running.

Not even a third of American adults exercise on a regular basis, according to the Centers for Disease Control and Prevention. Just about 23% meet the federal guidelines for aerobic activity and strength training. But people in some places are less active than others — these are he 50 laziest cities in America.

The rule of thumb is to get at least 150 minutes of moderate-intensity aerobic exercise a week, according to the 2018 Physical Activity Guidelines for Americans. Breaking the numbers down, that’s 30 minutes five days a week. This sounds like a small price to pay if you want to significantly improve both your physical and mental health.

Click her to see 30 reasons walking is the best exercise.

Daily Activities That Boost the Immune System

Daily Activities That Boost the Immune System

  • September 5, 2020

TEMPO.CO, Jakarta – Covid-19 task force spokesman Wiku Adisasmito shared several ways to maintain and boost the immune system during the Covid-19 pandemic.

“The first is the quality of food intake, that’s important,” he said Friday, September 4.

Consume food with balanced nutrients, comprising carbohydrate, protein, vegetables, fibers from fruits, vitamins, and micronutrients. Make sure to drink enough water to stay hydrated, he added.

Wiku continued that you should take a good rest to let cells in the body regenerate. He suggested people to sleep for 7-8 hours per day to help maintain and increase the immune system.

Next, maintain your balance by doing an exercise, for example. Take 30-40 minutes of your time daily to workout at home or yard.

Lastly, do not get stressed out. Manage your stress to maintain and boost the immune system. One of the ways is by doing fun activities at home.

Read more: 

Expert: Cut Down Sugar, Fat, and Salt for Better Immune System

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‘SMART’ Health Goals to Follow in Post-lockdown World

  • August 30, 2020

The Covid-19 outbreak has brought along the burden of uncertainty and fear amongst people; on a global scale, citizens have now become accustomed to the work from home and quarantine routine.

As we prepare ourselves for a post-lockdown world, keeping in mind various safety and precautionary measures, is imperative. It’s important we maintain and follow a healthy lifestyle, which was adopted during the lockdown- avoid eating outside food, opt for homemade healthy choices, maintain a routine with work and also follow some physical activity to keep yourself from being lethargic. It is imperative to continue a healthy way of life and to keep our immunity intact on a daily basis.

The importance of building a stronger immune system to tackle infections and keep disease at bay is the single most defining element of sustaining a healthy lifestyle!

The immune system of the body is regarded as the first line of defense against bacteria and viruses, making it essential for survival. This can’t be built in a day, but over a period of time. An innate immune system is naturally present while immunity acquired from a vaccination or infection or by transfer of antibodies is called acquired immunity. Nutritionist Sheryl Salis shares ‘SMART’ health goals to help get you started:

S – Simple and Sustainable

Start with a simple diet regime that is easy to follow even on days you are not working from home. Eat a balanced diet with proteins, carbohydrates, and fats; include seasonal fruits, Indian superfoods and green leafy vegetables easily available in the market. Stocking up on local products will make it easier to always include in the diet. Avoid fad diets and fancy foods that are difficult to procure.

M – Measurable

Goals set must always be measurable such as weight lost over a period of time, increased energy through a certain physical exercise etc. Measurable goals will help you compare what has been achieved and what is yet to be achieved. Therefore, a simple diet will allow you to track progress and stay motivated

A – Affordable

The lockdown has brought with it tough financial situations and thus, spending on essentials should be affordable in the long run. Opt for local food produce and superfoods that give the body the required nutrition. Look at your kitchen as pharmacy, it is filled with anti-viral foods that are economical and almost used daily such as ginger, garlic, turmeric, black pepper, cardamom, cloves, fennel seeds, etc. help you stay fit and boost immune system

An Indian staple like virgin coconut oil (VCNO) is another recommended superfood for its myriad health benefits which include boosting energy, aiding in digestion and helps improve the immune system. VCNO can be used in baking, cooking, sauting or as salad dressing.

The Medium Chain Triglycerides (MCTs) present in virgin coconut oil are known to improve the immune system of the body. Consuming 2 spoons of virgin coconut oil everyday promotes overall health and well-being in the long run.

R – Realistic Goal setting

A goal is essentially an objective you are working towards and therefore set goals that are realistic and achievable. One must also take into consideration the change of routine post lockdown and set health goals accordingly. For example, setting a target to lose 10kg weight in one month is unrealistic compared to 2 kilos per month

T – Time Management

When offices resume, most of us will be short on time to enjoy the leisure of a holistic lifestyle and juggle with work pressure and deadlines. To avoid slipping back into an unhealthy routine, manage your time well by waking up early before sunrise and practice yoga or any physical activity, eat a wholesome nutritional breakfast for a good start the day.

Resident creates Bakersfield's Biggest Loser competition to help fight "COVID-15"

Resident creates Bakersfield’s Biggest Loser competition to help fight “COVID-15”

  • August 28, 2020

The pandemic has made it difficult for some people to hit the gym and get moving, causing many to gain that so-called COVID-15. But studies have found that obesity can cause major complications if you contract COVID-19 and Kern County is not immune to obesity. 23ABC’s Bayne Froney spoke with one Bakersfield resident who has created a way to motivate others in the community to start getting fit and healthy.

Studies have shown that those who are obese have a higher risk of being hospitalized if they were to contract COVID-19 due to having a weakened immune system. But, Ruth Bliss, a nutritionist with Community Action Partnership of Kern told 23ABC that eating right can help boost your immune system and keep you healthy.

“And we are really emphasizing the importance of fruits and vegetables which truly protect the body and help build the immune system,” said Bliss.

Data from the California Health Interview Survey indicates that 35% of kern county adults are overweight, and 34.5% are obese. And with the pandemic keeping gyms closed and people inside, people have been unmotivated to keep up with healthy habits.

“It is based on what they are telling us over the phone, which is I need to start moving more, we are eating too much junk food and our snacks aren’t what they should be, just snacking a lot,” added Bliss.

But one Bakersfield resident wants to help motivate people to get up and move during the time of social distancing. Kyle Brown, who’s also involved with the Bakersfield Bridal Association, has created a free competition called Bakersfield’s Biggest Loser where the person who loses the most body fat percentage at the end of the competition wins $1,000.

“I was a little more fit a while back but with COVID and stuff like that I started putting on weight and I was like this has got to stop. So what can I do to motivate myself and motivate other people,” asked Brown. “We want to be number one in something, and number one in obesity is not what we are looking for.”

Kyle Oberg is participating in the competition and wants to start being more active in light of COVID-19.

“With everything going on, everyone is just kinda trying to be the best person that they can for themself, and for me I just kind of noticed that I’ve let myself go over time and it’s just kind of time for a change.”

If you’re interested in signing up for the Bakersfield Biggest Loser competition you can weigh in at Warrior One Yoga Studio on September 1st or you can sign up online.

Why Exercise and Fitness are Not Only Essential but Critical to a Healthy Body and Immune System

Why Exercise and Fitness are Not Only Essential but Critical to a Healthy Body and Immune System

  • August 27, 2020

There has been so much talk about what businesses are essential and what businesses aren’t. Let me give you eight reasons why exercise is so crucial to your health and why now is the time to start!

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu or other illness.

Exercise causes changes in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease. These antibodies and WBCs circulate more rapidly, so they may detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.

The brief rise in body temperature during and immediately after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better.

Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lowering the levels of stress hormones may protect against illness. (medlineplus.gov)

Acute exercise stimulates the interchange of innate immune system cells and components between lymphoid tissues and the blood compartment. Although the effects are transient, exercise fights against pathogens and cancer cells, and decreases systemic inflammation. (sciencedirect.com)

Because exercise increases blood and lymph flow as your muscles contract, it also increases the circulation of immune cells, making them roam the body at a higher rate and at higher numbers. Specifically, exercise helps recruit highly specialized immune cells — such as natural killer cells and T cells — to find pathogens, including viruses, and wipe them out. In a 2019 review, participants who took a 45-minute brisk walk experienced this uptick of immune cells floating around the body for up to three hours after the walk. (health.com)

“Working out and especially strength training boosts your immune system, as it is pumping blood throughout the body, relieving stress and releasing endorphins,” explained Astrid Swan, a Los Angeles-based trainer and creator of Barry’s Bootcamp, who was interviewed for Insider Magazine. “The body often gets sick under times of stress, but working out and lifting will help ease that stress.”

I’ve always preached that exercise is the best natural antidepressant.



If you’re concerned about your health and are interested in coming to a gym, make sure your gym implements all of the following:

• Health screening for every person who enters the facility, which is reviewed for every visit.

• Temperature check at every visit.

• Mask required upon entry and if unable to socially distance.

• Social distancing in effect, for example, unplugging every other cardio machine.

• Limit participants to 15 percent capacity.

• Individual sanitizing bottles for each person.

• Bleached and washed personal hand towels.

• Hand sanitizing stations in each area.

• Sanitizing bottles and cleaning stations in each area.

• Fulltime cleaning staff.

• Received an “A” grade from the health department, if applicable.

• Material safety data sheets (MSDS) and information available for all cleaning products used — RFC uses Cintas chemical distribution center.

Exercise is essential, and given the extreme heat we experience in Ramona, exercise indoors in a controlled, clean environment is even more essential. Don’t delay. Let’s get you started on your path to wellness!


Building Intensity - richmondmagazine.com

Building Intensity – richmondmagazine.com

  • August 26, 2020

This year is proving to be a challenge both mentally and physically, leaving people overwhelmed and exhausted. Exercise is a great way to reduce stress and boost the immune system, says Kenny Parker, a personal trainer who visits clients and owns Phenom Phitness. “It’s so important as you are getting older. You’ll have a better mood, less pain, and you will feel better.” 

When life becomes hectic, many people push off exercising, which can be a mistake. “We need to have structure via a committed time to train,” says Ryan Lukach, personal trainer and owner of River North Strength in Mechanicsville.  

If time is an issue, high-intensity interval training (HIIT) may be the way to go. HIIT involves short bursts of intense exercise followed by short periods of rest during a scheduled amount of time. “You want to focus on getting your heart rate up and keeping it up, and then bringing it down somewhat,” Parker says. “You can get a full-body workout in 20 minutes.” 

The workout can vary each day. “You can be very creative,” says Lisa McGhan, a personal trainer at Patrick Henry YMCA in Ashland. “That’s why I like it.”  

Exercises can include everything from jumping jacks and hill sprints to lunges and walking.  

“You can walk at a slow pace for one minute, and then go as fast as you can for 30 seconds, and then go slow again for 10 seconds,” McGhan says. “You can figure out what your interval needs to be.” 

You can do three to five sets of intervals or 10, depending on your fitness level, Parker says.

HIIT is a good way to lose weight. “It’s much like weight resistance because it raises your metabolism, not only when you do it but even hours after,” McGhan says. “Some studies have shown you can build muscle with HIIT. It also keeps us from losing muscle.”  

HIIT can be incorporated into a weight-lifting routine with squats and planks, for example. “Strength is the foundation to a healthy body,” Lukach says. “Lifting weights helps you as you age. It can help your posture, strengthen your core, and it has health benefits for the cardiovascular system.”  

During these trying times, HIIT can be a perfect option, says Parker. “You can do it anywhere. You can effectively work out at home.” 

McGhan has been getting her four children, who range in age from primary schoolers to teens, to train with HIIT while they are in quarantine. “They love it,” she says. “It’s really good for any age group.” 

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