Immune yourself from Covid Pandemic

As we all are aware of this disastrous Coronavirus pandemic which is spreading like it is never going to come to an end, instead we are facing wave after wave of this deadly virus, taking lives of thousands of people, sparing no one, be it be a celebrity, a bodybuilder, old and young.

We are left with nothing but to strength ourselves internally and immune our body from this lethal virus before it takes over us and leaves us breathless.

The most common cause of death in COVID19 patients is Viral pneumonia leading to ARDS (Acute respiratory distress syndrome) and acute respiratory failure. ARDS is a type of respiratory failure characterized by abrupt appearance of signs and symptoms of widespread inflammation in the lungs.

So, the most important thing we need to strongly look into and take care is to increase our Lung capacity in order to improve our lung health and breathe life into our lungs.

Here are few ways with the help of which we can improve our Lung Health and also boost our immune:

EXERCISES to increase our lung capacity:

Before jumping to the exercises, one important point worth taking into consideration is that there are few factors that cause the lungs to work less efficiently which are age, pollution, smoking, various health problems like COPD and asthma.

Now, coming to the exercises as below:

Pursed Lip Breathing

This is a type of breathing that helps to keep the airways open for longer, facilitating the flow of air into and out of the lungs. This is very effective type of breathing which helps control Shortness of Breath, and provides a quick and easy way to slow your pace of breathing, making each breath more effective.

How to do:

  • Sit up straight — A good posture can help promote lung movement.
  • Breathe in deeply through the nose in a slow, controlled fashion.
  • Purse the lips (Rounding of the lips)— they should be almost touching, as when making a “whistling” face.
  • Breathe out through pursed lips — ideally, the exhalation should be twice as long as the inhalation was.

One should practice belly breathing for about 5-10 mins daily.

Below is a video showing how to do it perfectly:

Belly Breathing

This is a type of breathing that helps to improve the rate at which the lungs expand and contract, which is very important for maintaining a good balance in functionality of lungs.

It mainly focuses on strengthening the diaphragm muscle, which allows a person to take a deep breath. One should practice belly breathing for about 5-10 mins daily.

How to do:

  • Rest one of your hand on your stomach and one on your chest.
  • Breathe in slowly through the nose, and note how far the stomach stretch’s out.
  • Breathe out through the mouth.
  • Breathe in through the nose, this time trying to get the stomach to stretch bit higher than it did with the previous breath.
  • Exhale, and try to make each exhalation two or three times as long as each inhalation.
  • Periodically, roll the shoulders forward and backward and move the head from side to side to ensure that the exercise is not contributing to tension in the upper body.

Below is a video showing how to do it perfectly:

Also, besides these exercises there are also other ways to improve and preserve lung health, such as:

  • Refraining yourself from smoking.
  • Drinking plenty of water.
  • Staying physically active.
  • Avoid exposure to both indoor as well as outdoor pollutants which can damage your lungs.
  • Have food rich in antioxidants.

4 Best habits to improve your health & Well Being

Eat Healthy Foods

Healthy Foods

One of the basic and most important ways to achieve a healthier lifestyle is to start developing the habit of eating Good and Healthy food and maintaining the same with a proper Diet plan and routine.

So coming to the question what type of Diet is considered to be as Healthy and good to eat. To begin with one should surely take plant-based diet into consideration, avoid too much of oil in food, reduce consumption of processed food, avoid food with lots of carbs, avoid foods containing surplus of unsaturated fats.

It is not compulsory to switch to a Healthy diet instantly or giving up your favorite foods. Instead you can replace your food options with healthier ones and with the same taste or even better as there are lot of such options available. So as you will start exploring the healthier food options instead of unhealthy foods and that too of your choice and taste, you will start developing the habit of consuming healthy foods indirectly which at the end will add on to your Healthy Lifestyle.

Physical Activity/Exercise

Physical Activities

Another great habit one can adopt to enjoy a healthy well being is to be spend at least 30 mins of their day in performing any kind of physical activity be it be running, cardio, high-intensity workout, Yoga, or any sort of sports or any other physical games. Keeping ourselves involved in any sort of exercises helps us to manage your weight, reduce your health risk, strengths our bones and muscles, keeps your heart healthy, maintains your blood pressure and improves quality sleep as well. You can also involve yourself in variety of games like jogging, playing tennis, swimming, or playing team sports with some friends. By adding more variety to your workouts, you’ll be keeping up an interest in exercise. You can also involve your close ones or friends in your day to day exercise/workout plans which will help you to stay motivated so that we don’t loose a day without any physical activity.

Get Enough Sleep

Sound Sleep

Getting a sound and quality sleep is as important as having a good diet. One should make a habit of maintaining 7 to 8 hours of sleep each night and it shouldn’t be a difficult thing to do, but unfortunately so many people fail to maintain it. Also, as per various Medical researches, getting less than 7 or 8 hours of sleep on a consistent basis will adversely affect your emotional, cognitive, and physical health. Even one night of poor sleep can leave you in a mental fog, raise the risk of depressive episodes, and drain your energy for the day.

There are also some long term adverse effects of having a low quality include higher risks for cardiovascular disease, metabolic disease, and mental health disorders. If you find it hard to get sufficient sleep, you can try things like stop drinking caffeinated products before bed, reduce long daytime naps, put away electronic devices one hour before bed, try to sleep and wake at consistent times and improve the comfort of your bedding.

Eliminate Stress

Kick off your Stress

Sound mind in a sound body” as rightly quoted by Thales, which means there are close links between physical exercise, mental equilibrium which helps us to enjoy overall healthy life. You can achieve a good and healthy lifestyle only by keeping your mind sound, stable and stress free. As physical activity does relieve stress, you should also add some additional activities to your daily routine that are specifically designed to relieve tension and relax your mind. If you don’t take the time to eliminate stress from your mind, it will continue to build up. As your brain releases heavier amounts of stress hormones, your stress levels will rise accordingly. This can lead to inhibited cognitive functioning, emotional instability, a comprised immune system, and poor health in general.

There are enormous simple ways to reduce stress, for example you can meditate, practice yoga,take a warm bath, read a good book, go for evening/morning walks,take a leisurely walk around the park and the list goes on. You can make a habit of any one of these to get rid of your built-up anxiety. Also, you can have a hobby and involve yourself in that hobby may be over weekends or holidays which in turn also helps to eliminate the stress within you.

Exercise & Mental Health

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Exercises
,as most of us know and believe is for a Strong well-being and Fitness.

Do you know the benefits of Exercise for our Mental Health?

In today’s world where life is full of  Stress, depression, lots of tension related to work, family, relationships, career etc, it’s a need to keep our Mental Health Fit & Stable.


The best way to achieve this is by following a daily routine of doing some sort of exercises which keeps our mind fresh, balanced and healthy. Exercise releases chemicals like Endorphins and Serotonin which helps us to improve our mood and also can reduce stress and symptoms of mental health conditions like depression and anxiety, and help with recovery from mental health issues as well.


Exercise is not just about putting some muscle size or building a six pack abs. Yes it obviously does improve our physical health and our physique, trims down our waistline,  and even add years to your life. But that’s not what motivates most people to stay active.


People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.


Studies have found that regular exercise can have a  great positive impact on depression, anxiety, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And for this you need not to follow any particular Hardcore Fitness/training routine as research indicates that even moderate amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.


Some of these low level common exercises include:

  • Walking:

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It is one of the simplest, most accessible and most affordable exercise of all and beneficial too when it comes to Mental Health. A good walk can do wonders for your mental well-being. It improves self-perception and self-esteem, mood and sleep quality, and it reduces stress, anxiety and fatigue. Physically active people have up to a 30% reduced risk of becoming depressed, and staying active helps those who are depressed recover.

  • Yoga:

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Yoga helps with relaxation and easing stress. Yoga’s benefits a lot when it comes to mental health with the way it uses breathing in various forms. Yoga is one of the best  exercises to relieve stress, reduces muscle tension, strain, and inflammation. It also  sharpens our brain, attention and concentration, & also calms and centers the nervous system.

  • Swimming:

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Swimming is considered as one of the best health exercises for overall fitness including our mental health as well. Swimming releases endorphins in our brain which are natural feel-good hormones that increases positivity and brings a sense of well-being and happiness. It also helps us to reduce stress and also boosts brain health.

  • Cycling:

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Cycling helps us to keep white matter in our brain healthy, allowing thinking processes to run smoothly. It is one kind of aerobic exercises which helps us to improve our mental well-being. It also helps in improving creativity and also helps boosts productivity. It also helps in better sleep and reduces risk of depression.

5 THINGS TO KNOW ABOUT HIIT (HIGH-INTENSITY INTERVAL TRAINING)

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HIIT [HIGH-INTENSITY INTERVAL TRAINING] includes both cardio and resistance exercises which are highly effective body workouts. It involves performing an exhaustive physical exercises for a short period of time followed by a short recovery.


The best part about this type of training is that the exercises involved in it can be performed anywhere – home, gym, park, or anywhere else.

There are lots of benefits of this type of training including increased metabolic rate, desirable muscle building and muscle retention along with fat loss and increased calorie burn during and after the workout. Some of the most top benefits of HIIT include:

Loses Fat & retains Muscle mass:

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HIIT increases the production of HGH (Human Growth Hormone), which is essential for optimal health, strength and significantly improves insulin sensitivity, boosts fat loss and increase muscle growth.

Studies have shown that in 24 hours after a HIIT workout, the body produces 450 percent more HGH, encouraging your body to build and preserve lean muscle mass while still removing the body of excess fat.

 

Increases Efficiency:

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HIIT involves both aerobic (Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. Aerobic exercise means “with oxygen”, by definition) and anaerobic training (Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen) in contrast with the normal cardio which only addresses aerobic.

Aerobic fitness increases your need for oxygen and anaerobic training builds muscle, thus, these workouts collectively will increase your endurance and make you stronger at the same time.

 

Burns more Calories:

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One of the best features of HIIT training is that it helps you to cut down the extra body fat into muscles by burning down the calories. As fat burning process requires oxygen, the more oxygen that gets inside your body, the more fat your body burns.

A high-intensity workout increases your body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This “after-burn” effect is known as (EPOC) Excess Post-Exercise Oxygen Consumption and this is the reason why HIIT exercise helps to burn more fat and calories than regular aerobic exercises.

 

Boosts Metabolism:

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As mentioned earlier the after-burn effect or EPOC leads to a metabolic boost for at least up to 48 hours after a completed HIIT routine. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism.

In other words, anaerobic exercise increases your BMR, which is the rate of energy expenditure by your body at rest and is measured in kJ per hour per kg body mass.

Just for the information, an increase in your metabolism helps not only in weight loss, but also keeps your body healthy inside as well.

 

Improves Stamina:

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HIIT in conjunction with traditional cardio training can help a lot to improve endurance/stamina, as high intensity intervals allow you to do more high intensity work in a shorter duration because the interspersed recovery periods help sustain the exercise.

Also, HIIT training is a great way to increase the overall cardio capacity as well as recovery hence increasing the overall stamina.

7 Foods that Will Boost Your Immune System & Overall Health

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As most of us know that a strong & good immunity helps fights off infections and also balance our health problems that can escalate with stress and things like that.

So, the question is How to make our immune system strong? FOODS! Yes, there are lot of good foods that help us to boost the immune system.

Here is a list of 7 best foods that will help you to Boost Your Immune System:

 

1. Tomatoes

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Tomatoes are sometimes called as the immunity booster packs as they contain a high dosage of antioxidants. Antioxidants protect the cells against damage from free radicals, which are not good for your immune system. The three major antioxidants that are present in tomatoes are Vitamin C, E and beta-carotene.

2. Turmeric

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Turmeric is a natural immunity booster which helps to strengthen the immune system by increasing the immunomodulating capacity of the body. Also, it is loaded with anti-inflammatory, antiseptic and anti-bacterial properties due to the presence of curcumin, which also add to keep our immune healthy.

3. Fatty fishes

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Fatty fishes like salmon, tuna etc contain Vitamin D and are best sources of Omega-3  which help to boost immune response, and Vitamin D to battle inflammation. Long chain omega-3 fatty acids also help to boost the immune system by enhancing the functioning of immune cells, according to new research.

4. Guava

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Guava contains very high concentrations of vitamin C among most of the citrus fruits. Which makes it helpful for boosting our immunity system and also helps us in prevention of various bacterial infections.

5. Green chiliesimages (6)

Again green chilies are laded with Vitamin C and lots of other antioxidants, which are the base for increasing the immunity. These also help to develop resistance against infections, pro-inflammatory free radicals from the body and harmful diseases by boosting immunity.

6. Red bell peppersimages (7)

Red bell peppers contain tons of antioxidants, fiber and vitamin C which helps to keep your immune system primed by providing the oxygen your cells need to fight off viruses and bacteria.

7. Orangesimages (8)

 

Oranges surely make the list as they’re rich in vitamin C, which may increase the production of white blood cells. These are key to fighting infections. Also, it doesn’t have as much sugar as many people think, so we can consume one a day and help our immune system to be strong.

 

Health Fitness Lifestyle

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