Category Archives: Health

Fitness Program: Five Steps to a Healthy Lifestyle | Mayo Clinic

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Any amount of physical activity or exercise is better than none at all.

By Mayo Clinic Staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, improve your metabolic health and reduce your metabolic age — and even improve your sleep habits and self-esteem.

There are three kinds of fitness:

• Aerobic fitness. Aerobic activities condition your heart and lungs. Aerobic means “with oxygen.” The purpose of aerobic conditioning is to increase the amount of oxygen that is delivered to your muscles, which allows them to work longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic conditioning.

• Muscle strengthening. Stronger muscles can mean either more powerful muscles that can do bigger jobs (such as lifting heavier weights) or muscles that will work longer before becoming exhausted (endurance). Weight training (resistance training) or simple exercises such as push-ups are two examples of ways to focus on muscle strengthening.

• Flexibility. Like aerobic fitness and muscle strengthening, flexibility is a result of physical activity. Flexibility comes from stretching. Your muscles are repeatedly shortened when they are used, especially when exercising. They need to be slowly and regularly stretched to counteract the repeated shortening that happens through other activities.

You can start your personal fitness program with simple steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

  • Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
  • How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
  • How many standard or modified pushups you can do at a time
  • How far you can reach forward while seated on the floor with your legs in front of you
  • Your waist circumference, just above your hipbones
  • Your body mass index

2. Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

  • Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
  • Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits.

But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

  • Start low, develop exercise habit and progress slowly. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
  • Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
  • Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
  • Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
  • Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
  • Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

  • You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.
  • If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
  • You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started…get moving

Begin your fitness program and keep these tips in mind:

  • Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
  • Break things up if you have to. You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
  • Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
  • Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Remember to drink plenty of water.
  • Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

5. Monitor and track your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program equates to healthy habits that last a lifetime

Health, not gold or silver, is the greatest wealth! Billy Graham

Starting an exercise program is an important decision for your health and well-being. But it doesn’t have to be an overwhelming or strenuous or anxiety producing one. By planning carefully, starting slowing and pacing yourself, you can establish a healthy habit that lasts a lifetime

Reference:

  1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269/?_ga=2.141564786.1134128569.1602276705-291377975.1601941478
  2. https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=ta3112

 
Learning, Growing and Getting Better and Better Everyday!!!

Psychosocial Health

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It’s important that you choose to be happy, healthy and at peace!

Health is defined as the overall mental, emotional and physical state of a person; the absence of disease and ailment. On the other hand, wellness or well-being refers to the state of being in optimal mental and physical health.

But wellness is more than optimal mental, emotional and physical health. It’s about living a life in harmony, full of personal responsibility and taking proactive steps for one’s entire well-being. Thus, a person living life very well controls risk factors that can harm them. Risk factors are different types of actions or conditions that increase a person’s chances for illness or injury.

Psychosocial (mental, emotional, social, and spiritual) health and wellness

“The secret of a better and more successful life is to cast out those old dead unhealthy thoughts.” Dr. Norman Vincent Peale

Psychosocial health includes four important components of well-being. It means being mentally, emotionally, socially, and spiritually sound which fortunately is no longer lost on traditional modern medicine. There’s plenty of proof that a healthy mind, content heart and grateful attitude are just as important for the prevention of diseases and therapeutic treatment. Therefore, this concept of psychosocial health, a state of mental, emotional, social, and spiritual well-being, deserves much attention and additional research.

Basic Traits of Psychosocial Health

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” William James

Individuals who are deemed to be psychosocially healthy aren’t completely devoid of problems. Actually, it’s not the quantity or quality of a problem, which makes someone sound in this respect. It’s the way people view themselves and how they view and response to stressful situations that sets psychosocially healthy people apart from those who are not. Here are just a few traits shared by these robust individuals. They:

  • Like themselves
  • Accept their mistakes
  • Take care of themselves
  • Have empathy for others
  • Control their anger, hate, tension, and anxiety
  • Are optimistic
  • Can work alone and with others equally well

Mental Health

“To make your mind healthy, you must feed it nourishing, wholesome thoughts.” Dr. Norman Vincent Peale

The thinking portion of psychosocial health is known as mental health. Your beliefs and values in life, as well as how you relate to others and respond to situations in your life, are a reflection of mental health, which overlaps with the other aspect of health.

When something happens to you that you don’t like and you respond in a positive manner by accepting your mistake and looking forward to its correction, then that’s good. But if you show up late for work regularly, get fired, and then blame anyone but yourself, then that may be an indicator of less than ideal mental and emotional health.

Emotional Health

The feeling part of psychosocial health is called emotional health. This includes things like anger, love, hate, and happiness. Oftentimes, emotional and mental health overlap a great deal in some situations. Going back to our example of getting fired from work because you came in late multiple time, if you feel a bit down, but still have high hopes for the future, that’s a positive thing. But if you lash out in a blinding rage against your boss, sulk when you go home, and avoid everyone thereafter, then that may point to improper emotional health.

Furthermore, it’s not unexpected even for an emotionally healthy person to experience some sadness and grief after getting fired; that by itself isn’t conclusive of poor emotional health. Everyone, even the most optimistic people, have their ups and downs. But an emotionally healthy person is one that responds to a situation in a manner that is controllable, in proportion, and with understanding.

Emotional intelligence is an ability to understand and manage your emotions and those of others. It can be broken up into five main parts:

  • Know your emotions: Are you able to quickly recognize your feelings?
  • Manage your emotions: Can you express those feelings appropriately? Are you able to cope with them well?
  • Motivate yourself: The more you can do this independently in order to achieve more in your life, the higher your emotional intelligence.
  • Recognize the emotions of others: The more you can empathize with others, the better.
  • Handle your relationships: The better you are at navigating conflict in life and building a good social network, the higher your emotional intelligence.

Social Health

Having healthy relationships is a good way to also introduce social health, the ability to create and maintain healthy relationships with others. I’m sure you can already appreciate how much this is related to the concepts we went over in emotional health. Everything here is related because they are all part of the one overarching concept – psychosocial health.

Social health goes beyond having appropriate emotional health and intelligence. A person with good social health:

  • Recognizes the importance of social engagement. We’re pack animals after all! We’re not supposed to live alone!
  • A person with good social health is able to support their friends in a time of need and ask for their help when they need it themselves.
  • They aren’t biased, prejudiced, racist, or sexist.
  • Listens to others well, expresses their feelings just as well, and acts in a responsible manner around others.

An example of a person with good social health is someone who has close friends. They enjoy listening to and feels close enough to share important feelings with. The contrast is a curmudgeon who is bad-tempered and discourages close personal relationships.

Spiritual Health

When you enhance your spirituality, you form a relationship built on inner peace, love, faith and security.

Spiritual health is about having “something more” in your life. In practical terms, we’re talking about getting to know yourself—getting to know what you’re feeling, what you’re thinking, what you’re intending, what your fears are, and what your loves are, according to Gary Zukav author of Seat of the Soul.

Relationships can transform into a spiritual connection and partnership. If we use our relationships with ourselves, others and God (or an entity that is transcendent) to make us wiser, kinder, peaceful, grateful and more compassionate, we can actually change how the relationships work for us. We can have and enjoy the relationships and lives we’ve always dreamed of.

Higher levels of spirituality have also been linked to increased compassion, strengthened relationships, and improved self-esteem. “Our findings show that spirituality is significantly associated with better mental health and well-being and may add to an individual’s overall wisdom,” explains Dilip Jeste, senior associate dean for the Center of Healthy Aging and a professor of psychiatry and neuroscience at the UC San Diego School of Medicine. “Spirituality does not require religious faith but is characterized by humility and ever-present connectedness to oneself or to others or to an entity that is transcendent, such as Mother Nature or God or the soul. It helps reduce stress in many people and allows them to be more at peace, happier, and healthier.”

References:

  1. https://study.com/academy/lesson/what-is-psychosocial-health-definition-components-traits.html
  2. https://www.oprah.com/oprahshow/forging-a-spiritual-relationship/all
  3. https://www.psychologytoday.com/us/blog/the-athletes-way/202010/how-spirituality-wisdom-and-mental-health-are-intertwined
  4. https://www.forbes.com/sites/amymorin/2016/06/15/this-is-how-your-thoughts-become-your-reality/?sh=1dd1728528a0

Background:

Physical wellness: This means we exercise, eat well, practice safe sex, don’t do any dangerous activities like jumping off of buildings, and so on. Physical fitness increases physical wellness. By being physically fit and well, you are better able to take care of yourself and others, especially in a time of need. You are also better able to prevent illness and disease.

Intellectual wellness: Critical thinking, being curious, and always learning new things. Developing intellectual wellness is critical not only to help a person grow in school and do better at work, but it actually prevents the onset of disease. It’s been shown that people who regularly learn new things and challenge their mind can stave off many mental health problems.

Emotional wellness: Being confident, having a solid self-esteem, building trust, and being able to understand another’s feelings. A person who is emotionally well is aware of their feelings and is able to properly cope with them. Emotional wellness also implies a person can deal well with stressful situations.

Social wellness: Having good communication skills, the ability to establish good and healthy long-term relationships, and having good relationships with family and friends. Interpersonal relationships are very important in order to maintain a good emotional and physical state of being. We are, of course, ‘pack animals,’ so to speak, that depend on one another to survive and live well.

Spiritual wellness: The path to a spiritual wellness and relationship depends upon you because how you relate to yourself determines how spiritual you are toward others, according to Deepak Chopra. Developing compassion, forgiveness, being caring, having a sense of purpose and meaning in life. Spiritual wellness doesn’t automatically imply the need for religion in a person’s life. But, it does imply a personal relationship with God or committing to something higher. This personal relationship or commitment to something higher can be developed and found through things like nature, meditation, volunteer work, and family.

Mahatma Gandhi:

  1. You must be the change you wish to see in the world.
  2. Happiness is when what you think, what you say, and what you do are in harmony.
  3. Live as if you were to die tomorrow. Learn as if you were to live forever.
  4. Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.

References:

  1. https://www.chopra.com/articles/how-to-have-a-true-spiritual-relationship

Simple Living and Eating for Longevity

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Living simply including how you eat is one secret to healthy living, aging and longevity

To live a long and healthy life, you should follow the eating regimen and lifestyle of people indigenous to the Blue Zone. Blue Zones are areas where people regularly live to be over 100 years young and the populations are in good health and they live simply.

Blue Zones five areas are: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. It was found that they had nine things in common, including how they eat, despite being in completely different geographical locations and cultures.

Simply eating

Something people in the various Blue Zones around the world have in common is that their meals consist of whole foods and primarily plant-based ingredients, as longevity expert and Blue Zones founder Dan Buettner often says. Beans, whole grains, and lots of vegetables are all cornerstones of Blue Zone philosophy of simple eating.

“We believe 90 percent of Alzheimer’s can be prevented through a healthy lifestyle,” Dean Sherzai, MD, and Ayesha Sherzai, MD, a husband and wife team and directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center explain. “Data from many studies have repeatedly supported a whole-food, plant-based diet as being protective for brain health in general, and Alzheimer’s and stroke in particular.”

Food for longevity

Garlic has proven to be one key food for longevity because it’s linked to lowering inflammation and reducing the risk of cardiovascular disease. It’s also full of vitamins including vitamin B6, manganese, selenium, vitamin c, iron, potassium, and copper, which support cognitive health, boost the immune system, and work to keep blood sugar levels steady.

References :

  1. https://www.wellandgood.com/simple-salad-dressing/
  2. https://www.wellandgood.com/longevity-nutrition-tips/

Healthy Diet for a Healthy Life | Consumers Reports

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Eating a healthy diet can fix several common health concerns as you age like energy level, mood and balance.

A healthy diet is key to the healthy aging of your body and mind, according to Consumer Reports on Health. Additionally, it can help you ward off chronic diseases such as hearth disease, high blood pressure and type 2 diabetes.

Improving energy levels and mood

A healthy diet can help remedy numerous conditions (many of which become more common with age)—such as your balance and mood.

When the weather turns cold and days get shorter, we often turn to comfort foods which tend to be made mostly of refined carbohydrates, sugar, and fat. That combination may leave us feeling physically tired and emotionally cranky.

“When you eat simple, refined carbs, you get a quick increase of energy for about 20 or 30 minutes, and then a quick decrease,” says Lauri Wright, PhD, associate professor of nutrition at the University of North Florida in Jacksonville. “Those spikes and dips in energy are also bad for your mood because when your energy comes crashing down, your mood can crash too.”

Whole grains, such as brown rice and quinoa, work in the opposite way. “They release energy gradually and then gradually decrease over the course of 3 to 4 hours,” Wright says.

Getting adequate vitamin D may also be helpful for boosting your mood. Older adults may be prone to a defi­ciency, in part because the ability to produce D from sunlight declines with age. A 2018 study of almost 4,000 adults 50 and older in Ireland found that those with vitamin D deficiency (defined in this study as blood levels lower than 30 nanomoles per liter) were more likely to develop depression.

Improving balance

Your balance tends to get worse as you age, but one common cause is sarcopenia (age-related muscle loss). You can help your muscles stay strong by getting enough protein.

“The proteins in your muscles are constantly being broken down,” says Roger Fielding, PhD, associate director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. “If you aren’t consuming enough protein in your diet, the breakdown exceeds synthesis and you have a loss of muscle mass.” And without strong muscles to support your joints, your balance may suffer, leaving you at greater risk of falling.

On average, older adults should aim for at least 0.6 gram of protein per pound of body weight per day—about 90 grams for someone who weighs 150 pounds. Make sure to spread it evenly among meals. “It’s important to deliver protein to your muscles throughout the day,” Fielding says. And be sure to get a mix of animal (lean meats, fish, dairy) and plant (beans, nuts, soy) sources.

Plant foods also contain antioxidants and polyphenols that can help reduce inflammation. “Increases in inflammatory compounds can have potent effects on muscle loss,” Fielding says. In one study in The Journal of Nutrition, older men and women with adequate blood levels of antioxidant vitamin C had an average of 1.6 percent and 3.4 percent greater muscle mass, respectively, than those with lower levels.

Healthy eating

Eating lots of high-quality plant foods and eating low amounts of animal-based foods, refined grains, added sugars, processed foods and ­unhealthy fats is good for your heart health. A plant-based diet can improve cholesterol and lower blood pressure. It also helps to protect against oxidative damage and to reduce inflammation.

Research has linked ultra processed foods to a higher risk for obesity, heart disease, and cancer. Some processing is relatively benign and even enhances healthy properties. But generally speaking, the farther your food gets from its original “whole” version, the more process and less good it becomes for you.

Healthy eating plan

What matters most is following a healthy eating plan. In one 2018 study involv­ing more than 81,000 women, those whose diets most closely matched one of three heart-healthy eating patterns—alternate Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and 2010 Alter­native Healthy Eating Index—had a lower risk of developing chronic diseases over the 22-year study period.

To make it simple, at each meal fill half your plate with fruits and veggies (but limit starchy ones, such as potatoes). The other half should be made up of whole grains and plant-based protein, such as tofu, lentils, or nuts, most days, with modest amounts of fish, lean meat, and poultry less often.

References:

  1. https://www.consumerreports.org/healthy-eating/anti-aging-diet-moves/?EXTKEY=YSOCIAL_FB&fbclid=IwAR0LIDLQ73gonTqiiBcqMigeysuA1otE9VwXMvvrysCDHoJuIyelJuky0e4
  2. https://www.consumerreports.org/nutrition-healthy-eating/what-is-a-processed-food/
  3. https://www.consumerreports.org/packaged-processed-foods/processed-foods-are-bad-for-weight-loss/
  4. https://pubmed.ncbi.nlm.nih.gov/29071481/

Get Your Annual Influenza (Flu) Shot

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“Protect yourself this flu season with a flu shot” Piedmont Healthcare

The Centers for Disease Control and Prevention (CDC) and medical experts across the country are urging Americans to get their flu shot this fall. With peak flu season fast approaching, health experts have emphasized that this year, more than ever, it’s important to get vaccinated for the seasonal flu. 

Additionally, influenza vaccines are more available and easier to obtain this season then past influenza seasons. The CDC recommend that you start getting your flu shot.

Flu season usually starts in the fall and can last well into spring.

Flu season can be hard to predict since it usually starts in early fall around October and continues into spring. December through March are considered peak flu season in the U.S.—the time when most people get the flu. It’s good to be aware of flu season but you should also know that you can get the flu any month of the year. The best way to stay protected is by getting a yearly flu vaccination.

“Out of any year in your lifetime, this is the year to get your flu shot,” said Dr. Jane Kim, a VA physician. “This is an extraordinary year and it’s to protect you and your family. Flu shots are safe and effective. You want to be prepared and protected.”

To accommodate the expected increase in Americans getting flu vaccines this year, more flu vaccines have been orders nationwide than last year to meet the demands and avoid vaccine shortages.

Flu vaccination reduces the risk of flu illness

Had a flu shot last season? You need a new one now, and it’s best to get it early.

CDC conducts studies each year to determine how well the influenza (flu) vaccine protects against flu illness. While vaccine effectiveness (VE) can vary, recent studies show that flu vaccination reduces the risk of flu illness by between 40% and 60% among the overall population during seasons when most circulating flu viruses are well-matched to the flu vaccine. And, the flu shot “takes about two weeks after getting the vaccine into your body to build up enough antibodies to protect against the flu,” commented Jean Moorjani, MD, a pediatrician at Orlando Health Arnold Palmer Hospital for Children.

For military veterans, getting a flu shot will be easier this year. The Community Care Network has been expanded to include more than 60K partner locations where enrolled veterans can get a no-cost flu shot. Community Care Network providers are a vital part of VA’s health care network, ensuring eligible Veterans and their beneficiaries get the timely, high-quality health care they need.

With the COVID-19 pandemic continuing to persist across the United States, it is imperative for healthcare providers that come in contact with patients to get their flu shot this year. And, because of the COVID-19 pandemic, reducing the spread of respiratory illnesses, like flu, this fall and winter is more important than ever. “People are scared to go out,” Dr. Jane Kim said.

According to the CDC, for the week ending October 17, 2020, seasonal influenza activity in the United States remains low.

For more information on the flu vaccine, visit https://www.cdc.gov/flu/prevent/keyfacts.htm and to find the location nearest to you to receive your annual flu vaccine, visit Vaccine Finder or visit your healthcare provider.

For mor information, view the videos below:

Influenza facts and advice video from the Cleveland Clinic:

References:

  1. https://www.cdc.gov/flu/season/index.html
  2. https://www.health.com/condition/cold-flu-sinus/how-long-for-flu-shot-effective
  3. https://www.cdc.gov/flu/vaccines-work/vaccineeffect.htm#howeffective
  4. https://www.flumistquadrivalent.com/about-the-flu/when-is-flu-season.html?source=fmq_c_c_168&umedium=cpc&uadpub=bing&ucampaign=flumist_ub_resources_dtc_sd_exact&ucreative=season_exact&uplace=2020influenza&outcome=udtc&cmpid=1&&msclkid=9db03de7525e16a2211862641efdcf45&gclid=9db03de7525e16a2211862641efdcf45&gclsrc=3p.ds

U.S. in a “Bad Position”

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White House coronavirus advisor Dr. Anthony Fauci, the director of the National Institute of Allergy and Infectious Diseases, said that the United States is in a “bad position” as coronavirus cases and hospitalizations surge in many parts of the nation. “When you look at the country and the heat map color, when you see red dots, which indicate that that part of the county, the city … is having an uptick in cases … all of that puts us in a precarious situation.”

References:

  1. https://www.cnbc.com/2020/10/28/coronavirus-dr-fauci-says-us-is-in-a-bad-position-as-daily-cases-hit-record-highs.html?__source=iosappshare%7Ccom.microsoft.msedge.EMMXShareExtension

Vitamin D might make sense

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Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases, recommends getting enough sleep, maintaining a healthy diet, and avoiding or alleviating stress as the three most potent ways to keep your immune system strong. 

He states that “it is much more healthy living than giving yourself supplements of anything”.

Recently, when responding to a question, Dr. Fauci told the actress Jennifer Garner that he takes two supplements: vitamin D and vitamin C.

Fauci states consistently that the best ways to control the pandemic are: good hand hygiene, mask-wearing, and social distancing.

Vitamin D might make sense.

Vitamin D is a fat-soluble vitamin that is naturally present in a few foods, added to others, and available as a dietary supplement. It is also produced when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. It comes in two main forms, D2 (ergocalciferol) and D3 (cholecalciferol). Both forms are well absorbed in the small intestine.

Yet, regarding vitamin D, “there is good evidence that if you have a low vitamin D level, you have more of a propensity to get infected”, Dr. Fauci commented.

Several scientific studies have concluded that being deficient in vitamin D can put you at greater risk of infection, and it appears anecdotally that finding has held true again during the coronavirus pandemic.

“There is good evidence that if you have a low vitamin D level, that you have more of a propensity to get infected when there are infections around,” Fauci said. “Those data are pretty good data.”

In addition to reducing inflammation in the body, vitamin D also helps our bodies absorb calcium, keeping bones healthy and strong, so it’s good for people of all ages and races to make sure they’re getting enough.

Sources of Vitamin D

Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources.

References:

  1. https://www.msn.com/en-us/Health/wellness/forget-vitamins-fauci-says-the-3-best-things-to-keep-your-immune-system-working-optimally-cost-nothing/ar-BB199xsP?li=BBnbfcL&ocid=overlayclose
  2. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

COVID-19 vs Seasonal Allergy

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For allergy sufferers, hay fever season is upon us and the treaded ragweed pollen has arrived with a vengeance causing eyes to itch, noses to run, and serious sinus congestion and sinus headaches.

During the fall allergy season, it may be hard for sufferers to tell the difference between COVID-19 and allergies. Allergy symptoms happen partly because of inflammation within a sufferer’s body, according to the CDC.

The allergy symptoms are caused by your body overreacting to things like pollen or mold. Common signs of allergies include:

  • Runny nose and sneezing
  • Dry, tickly cough
  • Itchy or watery eyes
  • Sinus Congestion

And, COVID-19 and seasonal allergies share many symptoms, but there are some key differences between the two. For example, COVID-19 can cause fever, which is not a common symptom of seasonal allergies. Additionally, the new coronavirus doesn’t cause sneezing. But if you do sneeze, it’s important to cover your nose and mouth with a tissue to keep the virus from spreading. Wash your hands right away.

Furthermore, if you get allergies every year, watch for symptoms that are different from what you’ve had before.

Learn more about the differences in COVID-19 and seasonal allergies, and ways to protect your health: https://bit.ly/3j8vLUL.

References:

  1. https://www.webmd.com/lung/covid-allergies#2

Vitamin D: The supplement Dr. Fauci takes to help keep his immune system healthy | CNBC

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HEALTH AND WELLNESS  | CNBC
Date Tue, Sep 15 20208:00 PM EDT

“Vitamin D is a key nutrient for your immune system.” Dr. Anthony Fauci

According to Dr. Anthony Fauci, most “so-called immune boosting supplements” actually do “nothing.” However, there are two vitamins Fauci does recommend to help keep your immune system healthy.

“If you are deficient in vitamin D, that does have an impact on your susceptibility to infection. So I would not mind recommending, and I do it myself taking vitamin D supplements,” Fauci said during an Instagram Live on Thursday, when actress Jennifer Garner asked Fauci about immune-boosting supplements.

“COVID-19 infection is more prevalent among African Americans, older adults, nursing home residents and health care workers—populations who all have increased risk of vitamin D deficiency.” University of Chicago Medicine

Researchers at the University of Chicago Medicine recently found a link between vitamin D deficiency and the likelihood of being infected with COVID-19.   Those with an untreated deficiency were more likely to test positive. Half of Americans are thought to be deficient in vitamin D, with much higher rates seen in African Americans, Hispanics and individuals living in areas where it is difficult to get enough sun exposure in winter.

“Vitamin D is important to the function of the immune system and vitamin D supplements have previously been shown to lower the risk of viral respiratory tract infections,” said David Meltzer, Chief of Hospital Medicine at UChicago Medicine and lead author of the study. “Our statistical analysis suggests this may be true for the COVID-19 infection.”

The research team looked at 489 patients at UChicago Medicine whose vitamin D level had been measured within a year before being tested for COVID-19. Patients who had vitamin D deficiency (defined as less than 20 nanograms per milliliter of blood) that was not treated were almost twice as likely to test positive for COVID-19 compared to patients who had sufficient levels of the vitamin.

In addition to vitamin D, Fauci said that vitamin C is “a good antioxidant.” “So if people want to take a gram or two at the most [of] vitamin C, that would be fine,” he said.

Vitamin C “contributes to immune defense by supporting various cellular functions” of the body’s immune systems, according to 2017 study published by The National Institutes of Health, and vitamin C also appears to prevent and treat “respiratory and systemic infections.” according to researchers.

But “any of the other concoctions and herbs I would not do,” Fauci said.

During another interview with actress Tiffany Haddish released on Sept 4., Fauci said in clinical studies most “so-called” immune-boosting supplements didn’t really help people unless they had some sort of a deficiency. If fact, a lot of these herbs “either do nothing, or, if you take too much of them, they harm you,” Fauci told Haddish.

Overall, the best way to boost your immune system is to get good sleep and exercise, Fauci said. “Those are the things that are so much better than a bunch of herbs that really have never really been shown to do that,” Fauci told Haddish.

To read More:  https://www.cnbc.com/2020/09/14/supplements-white-house-advisor-fauci-takes-every-day-to-help-keep-his-immune-system-healthy.html

References:

  1. https://news.uchicago.edu/story/vitamin-d-deficiency-may-raise-risk-getting-covid-19-study-finds
  2. https://www.cnbc.com/2020/09/14/supplements-white-house-advisor-fauci-takes-every-day-to-help-keep-his-immune-system-healthy.html

COVID-19 Lung and Heart Damage

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“Your immune system in response to COVID-19 infection can become overzealous and go rogue – attacking and killing healthy cells in the body“.

COVID-19 patients suffer lung and heart damage, but there’s encouraging news for many “long-haulers” — COVID-19 patients who have continued showing symptoms for months after the initial infection — report neurological problems including confusion, difficulty concentrating, heart and lung issues, fatigue, insomnia, plus loss of taste and/or smell.

Cytokines are inflammatory immunologic protein

The immune system is there to help us fight infection, but sometimes it wreaks more havoc than the disease itself.

“There is evidence now that the virus can directly attack heart muscle cells, and there’s also evidence that the cytokine storm that the virus triggers in the body not only damages the lungs, but can damage the heart,” according to John Swartzberg, a clinical professor emeritus of infectious diseases and vaccinology in the the UC Berkeley-UCSF Joint Medical Program.

Inflammatory proteins, also known as cytokines, serve as molecular messengers between cells. Cytokines are proteins that are produced by cells and play a crucial role in the immune response. Cytokines interact with cells of the immune system in order to regulate the body’s response to disease and infection, as well as mediate normal cellular processes in the body.

If this immune response is too strong, a phenomenon known as “cytokine storm” can cause harm to the patient. It has been thought that a cytokine storm contributes to disease severity in patients with COVID-19.

“Cytokine storm”…your body may not know how to handle the presence of the coronavirus and overreact.” Reynold Panettieri, M.D., a lung specialist and vice chancellor for translational medicine and science at Rutgers University

With viral infections like COVID-19, our immune system can become overzealous and go rogue – attacking and killing everything in sight, including healthy cells in the body. When “cytokine storm” happens, it may kill severe COVID-19 patients.

“Cytokines are inflammatory immunologic proteins that are there to fight off infections and ward off cancers,” says Randy Cron, M.D., Ph.D, at the University of Alabama at Birmingham, “But when they are out of control, they can make you very ill.” 

While some research has found an elevated presence of cytokines in coronavirus patients, there isn’t enough data to say all rapidly-declining cases of COVID-19 are a result of a cytokine storm–the immune system gone rogue.

References:

  1. https://on.mktw.net/3lS0iYS
  2. https://medicalxpress.com/news/2020-09-covid-cytokine-storm.html?ocid=uxbndlbing.
  3. https://www.forbes.com/sites/claryestes/2020/04/16/what-is-the-cytokine-storm-and-why-is-it-so-deadly-for-covid-19-patients/#5eb2c364460f
  4. https://www.prevention.com/health/a32906012/cytokine-storm-coronavirus/
  5. https://www.health.com/condition/infectious-diseases/coronavirus/cytokine-storm