The situation we all find ourselves in, whether at home trying to keep the children entertained or as one of the essential service workers keeping us all supplied and protected, could be stressful.

Fresh columnist and naturopath Dee Copland has this advice.

While some stress enables us to achieve things, occasionally the pressure and tension can build up to the point where the stress in your life starts to negatively affect your physical and/or emotional wellbeing.

Prolonged stress is associated with alterations in brain neurotransmitters including the monoamines, noradrenaline, dopamine and serotonin.

Dysfunction of these due to prolonged stressful conditions has been associated with a wide range of central and peripheral disorders such as anxiety, depression, drug abuse, obsessive compulsive disorder, eating and sleeping disorders, hyperglycaemia (high blood sugar levels) and decreased immune response (frequent colds and flus).

Stress can also be a contributing factor in conditions such as peptic ulcers, headaches, migraines, asthma, fatigue and irritable bowel syndrome (IBS).

What can we do about it?

A healthy diet will ensure you have all the essential vitamins and minerals you need to help your body cope with stress.

A multivitamin and mineral supplement can also be beneficial.

Be sure to include lots of green vegetables (raw and cooked), coloured vegetables, protein and good fats with each main meal.

Good fats such as avocado, raw nuts and seeds and coconut oil with meals help you to feel satisfied and keep blood sugar levels stable, reducing mood swings.

An example of a great meal might be the likes of a frittata with roast vegetables, served with raw baby spinach and avocado.

Frittatas are great, as they keep for a few days in the fridge and can be used for breakfast, lunch or dinner and eaten hot or cold.

Traditionally, many cultures have used tai chi, yoga and meditation to nourish the nervous system.

These can be done at home or in classes.

Deep, slow, nasal breathing is a wonderful technique for telling the body to slow down and we can do this at any time.

Exercise: Love it or hate it, there is no denying exercise benefits our health in many ways.

Just 30 minutes a day of movement increases the production of endorphins, our happy brain chemicals, which can help you to feel more positive and energetic.

The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.

Visit link:
Healthy diet and exercise helps to relieve stress - Otago Daily Times

Rest as soon as you notice any symptoms (posed by model). Photograph: PeopleImages/Getty Images

You will already be regularly washing your hands and social distancing, but many of us are still likely to become infected with coronavirus. Doing what you can now to improve your health and boost your immune system will help your body cope. Thankfully, the majority of cases are mild and you should recover within a week, though if your symptoms are persistent it is vital to seek medical advice from NHS 111 rather than try to continue to manage at home. With that in mind, heres what you can do to put yourself in the best position to help your recovery.

Tom Wingfield, a physician and clinical lecturer in infectious diseases at the Liverpool School of Tropical Medicine, says you should avoid anything that damages your lungs stop smoking, and dont expose others to secondhand smoke. Open fires are not great, and if you have allergies that irritate your lungs, avoid what you can. One upside of the lockdown is that air pollution has decreased. And, says Wingfield, [general aerobic] exercise will help your lungs.

There is no magic supplement. The advice is as its always been: reduce your alcohol consumption, exercise, sleep well and reduce stress. A varied, balanced diet, with lots of vegetables and fruit, is important, but there is little evidence for most vitamin and mineral supplements.

Getting out in the sun each day can also be beneficial, says the GP Amir Khan. The majority of people have low vitamin D because we dont have enough sunlight in the UK, and we are coming out of winter. Vitamin D levels will be depleted, so theres no harm in taking a vitamin D tablet.

Many people who are suspected of having had the virus report at least one day of fatigue. Now is not the time to try to tough things out. Your body is using all its energy to fight a virus that is infecting cell after cell, says Khan. Even with mild symptoms, youll have some days when you feel fine and other days when you are tired and achey. You can potter around the house and make food if you need to, but you shouldnt be doing any more than that and, where possible, you should be on the sofa or in bed.

Once you develop a fever, he says, your body is starting to use energy to raise your core body temperature to make it an unfavourable environment for the virus to reproduce. You shouldnt wait until you feel tired [to rest], because by then youve expended too much energy already.

Khan says: Everybody should be sticking to two to three litres of fluid a day as normal. When you have a fever, says Saira Ghafur, an honorary respiratory consultant at St Marys hospital in London, you can become dehydrated, so you need to make sure that even if you dont feel like it, youre drinking as much as possible. If you feel youre not peeing very much, thats another sign youre very dehydrated and should seek medical advice.

Take paracetamol, rather than ibuprofen. There has been concern that ibuprofen, an anti-inflammatory, could reduce immune function and make coronavirus symptoms worse, but there is not enough evidence to confirm this. Still, the advice is to take paracetamol for fever and muscle pain instead. If you have been prescribed ibuprofen and develop symptoms of Covid-19 then discuss that with your medical practitioner, says Wingfield.

Khan has seen advice online about taking vitamin C to treat coronavirus but that doesnt mean you should be trying this at home. It has been used intravenously in very, very high doses in hospitals in China. Thats a big difference to what you get in a tablet. The jury is still very much out in terms of using intravenous vitamin C for coronavirus.

Taking a vitamin C tablet from the chemist or supermarket wont stop you getting an infection and it wont help treat the infection, says Khan. And certainly dont try to take very high doses.

Dont pin your hopes on superfoods or the social media posts about alkaline foods (a virus doesnt have a pH level, and you cant change the bodys pH level through diet). What about garlic? It may help reduce the length of things like a cold, but wont prevent it, says Khan. And theres no evidence it has any effect on coronavirus.

Its far from clear. On Monday, the author JK Rowling shared a video of Sarfaraz Munshi, the head of urgent care at Queens hospital in Romford, London, demonstrating breathing techniques that he said could relieve symptoms and prevent someone developing a secondary pneumonia infection. People with asthma and those recovering from pneumonia are often helped by respiratory physiotherapists, says Wingfield, who can help support your breathing with exercises. The main thing you are trying to do is make patients lungs open as much as they can and try and get rid of some of the fluid and inflammatory material.

Coronavirus, says Khan, causes inflammation around the alveoli, the air sacs at the peripheries of the lungs, and it can damage them. It reduces your lung capacity. If you are safely managing your condition at home [on advice from a doctor or the NHS 111 service], then breathing exercises might help.

What youre really doing there is forcing air into the alveoli by taking big breaths in and holding the alveoli open, and that will help clear any excess mucus, pathogens, as well as stop them from becoming hardened, which can happen. This is with the caveat that you are safe to stay at home and you dont need to be in hospital. If theres any chance of pneumonia, you should be in hospital.

However, Laura Breach, a spokeswoman for the Association of Chartered Physiotherapists in Respiratory Care (ACPRC), says while the exercises should be harmless for healthy individuals, she would not advise them, adding that they could make symptoms worse in someone suffering breathlessness. Although Munshis video was well-intentioned, the ACPRC says the techniques are not correct (it is preparing its own video). If you did try the exercise, you only need to take three or four breaths so as not to hyperventilate and become dizzy, and if you have coronavirus symptoms, there is no need to make yourself cough as part of the exercise. We would always encourage nose-breathing rather than mouth-breathing, because your nose is really important in humidifying the air that you breathe in and catching any particles in the air, says Breach.

There is no evidence these exercises will help healthy people prepare for the illness, she says. There are patients with longer-term respiratory conditions and we do teach them techniques to give them a better starting point. If its something you should be doing then your healthcare professional will have already advised that. Instead, the ACPRC says: Propping yourself up with pillows, or leaning forward onto the back of a chair can be beneficial to breathlessness.

Wingfield also questions whether the exercises can aid recovery from coronavirus its a slightly evidence-free zone and says if you are having trouble breathing, you should seek medical help rather than simply try to follow breathing exercises at home. But they can keep your lungs moving, and some people might find these exercises meditative and stress-relieving, says Wingfield. Ghafur agrees: None of this is evidence-based.

One of the big things in intensive care that were seeing with a lot of patients, says Ghafur, is you have to put them on a ventilator in what we call a prone position, which basically means youre lying on your front. Its not in any recommended guidance for patients who are not in intensive care, but if youre able to lie on your front for a while that can help breathing. Theres no harm in trying it, she says, but only if youre generally fit and healthy. Do not try to lie on your front if you are older, infirm, have mobility problems or are pregnant.

Lying continuously on your back is not ideal. If you can sit and take deep breaths in and out, that will help any respiratory condition youre taking in a bigger lungful of air and that will help remove any mucus. However, she adds that there is no evidence that this will improve your recovery.

See the rest here:
Do breathing exercises really work? UK doctors on how to protect against coronavirus and manage symptoms - The Guardian

Lisa Riley, is best known for playing Mandy Dingle in Emmerdale as a guest appearance on the show in 1995 and joined the regular cast permanently in 1996. She left in 2001, however later returned in 2019. She has recently opened up about her battle with her weight and confidence. Lisa - who has gone from a dress size 28 to a size 14 - has been showing off her weight loss on social media and it hasnt gone unnoticed by fans, with many flooding her Instagram photos with comments.

The Emmerdale star said she now looks at old photos of herself and asks whos that girl as she no longer recognises her old self.

Lisa slimmed down after giving up alcohol and junk food in 2012, but was left with a huge amount of excess skin.

The actress relied on a simple trick to slim down. At the beginning of her weight loss journey, Lisa watched her portion sizes and has now added a minimum of 30 minutes of exercise a day to her lifestyle.

Opening up about her decision to lose weight, Lisa told the Mirror: I started thinking about my own health.

READ MORE:Catherine Tyldesley weight loss: How the Coronation Street star lost huge amount of weight

People forget how gigantic I was. With the skin removal I lost 12 stone, one pound.

The surgeon chopped off one stone, four pounds. Since then my weight has more or less stayed the same.

Commenting on her new diet, Lisa added: Now, for lunch I eat either a bowl of soup or a plain jacket potato. Im never going to be a size 28 again.

The actress is known for playing Mandy Dingle in Emmerdale, but the soap has been suspended temporarily because of the coronavirus outbreak and Lisa is currently self-isolating at home.

DON'T MISS:

Best weight loss workout: Simple ways to stay fit at home during coronavirus lockdown

James Martin weight loss: Celebrity chef cut this from diet plan to shed a whopping 6st

Dawn French weight loss: Vicar of Dibley star did this one thing to shed 7st

Over the weekend, Lisa shared a selfie, encouraging her followers to stay at home.

The sun is shining but I beg you PLEASE stay inside and respect the lives of EVERYONE.

Last year she shared a clip of her workout routine on a cruise with Strictly Come Dancing.

She captioned the video, which showed her sweating as she worked out on a machine: So here I am doing what I do best working out HARD.

Fans soon commented on the Instagram video as they encouraged her on her fitness journey.

You really are enjoying exercise, one comment read.

Wow you are so beautiful. A second added.

In 2012, the soap star shared her secret to maintaining her new weight loss.

I was the classic over-eater but I have completely changed my attitude towards food, said Lisa, whose favourite foods were crisps, crumpets, white bread and pasta.

I used to go out for a meal and have a starter, main and pudding. No wonder I was gaining weight.

Lisa Rileys Honesty Diet book was released last year and retails at 16.99. The diet plan came out on top five weeks running as the cheapest way to lose weight on ITVs Save Money: Lose Weight - costing just 11.79 for every pound lost.

Lisas Honesty Diet focuses on eating lots of fresh food and working out, with the focus on enjoying what youre eating and being as inexpensive as possible.

In 2017 she filmed a documentary detailing her weight loss titled Lisas Baggy Body Club.

Speaking in the film, she said: I feel like a balloon thats had all its helium taken out.

This encouraged her to open up about the battle on her ITV documentary. The actress underwent a tummy tuck, surgery to remove the loose skin from her thighs and the removal of excess skin on her arms.

Despite the tummy luck leaving scars behind, Lisa shared that it was worth it to get rid of the saggy skin.

Read more:
Lisa Riley weight loss: Emmerdale stars strict diet that led to losing 12 stone - Express.co.uk

If I've learned anything about the coronavirus these past few weeks it's that it's remarkably easy to sink in the couch and waste away when you can't leave the house.

Experts have pretty much all hailed the importance of exercise during this time of self-isolation. It will help you feel better about your situation, regulate your mood, and so on.

I consider myself a relatively active guy who could lose 10 poundspossibly a bit more now because of a quarantine diet. In The Before Time, most of my exercise came from a mixture of rock climbing and gym workouts (each 2 to 3 times a week).

Without a wall to climb or a bench press to chuck weight to the sky I decided to workout at home and booted up the ol' internet to see what was on offer.

I found an almost intimidating number of home workouts online. So many, in fact, that people may need a hero to rise up and sort the good from the bad. And who better to be that hero than a mildly out of shape guy who has way too much time on his hands? So, utilizing my time stuck inside for the good of humanity, I tried out seven workoutssome pretty useful, some involving dancing or a catand did my best to give them a rating for my kind, sweet readers.

Duration: 20 minutes

What a better place to start than with a workout specifically aimed at people stuck at home because of the coronavirus? This one, taught by Jeff Nippard, has been viewed over a million and a half times on YouTube.

"First of all, there is no need to panic about losing your gains," Nippard reassures me at the start.

Thanks, Jeff! Nippard's exercises are pretty basic, and include a lot of furniture: your couch or coffee table to do inverted push-ups, elevated sit ups, and a variety of lunges. He instructs us to pick four and do a full-body workout.

This was a fine workout. Because it was the first leg workout in a while it left me rather sore the next day. Very middle of the road and shows you what you can do in your living space if you have enough room.

Rating: 6/10

Duration: 40 minutes

I am the typical white man who cant dance worth shit.

I only really dance when Im a very particular drunk (a certain mix of the right setting, booze, and people). The last time I went out dancing with da boys, in 2016, I hurt myself cutting a rug to Talking Heads.

Despite my ineptitude, my editors wanted me to do some dance workouts for this story, I think mainly to watch me dance. They are bad people, but they are my bosses. So I danced.

One of my editors sent me a link to a live class by Debbie Allen, a choreographer whom Ive never heard of but is well-respected in the musical theatre community (she won an Emmy for Fame in the 80s.) I wasnt able to film this one because it was shown on Instagram Live and I had to watch it on my phone (my primary quarantine camera).

It was pretty fun, actually, even though I sucked mightily at it. On one hand, Im sure I looked like a complete ass to the person whom I caught watching me from the sidewalk, and on the other, Allen is pretty killer at keeping you pumped up and going.

But while I did enjoy her telling me to "hug the world" (a particular dance move where you extend your arms and, uh, hug the world) I didn't get that much of a sweat on.

Overall if youre bored, and enjoy moving about and dancing to 80s music, you might as well try this. But if youre looking for a good workout I dunno if this is for you.

Rating: 6/10

Duration: as long as your cat will put up with your shit (AND NOT A SECOND LONGER)

I have a remarkably chill cat, Poe, who is super stoked Im home so much, so I thought I would find a workout we could do together.

Unfortunately, the video that promised me how to do it was just an annoyingly handsome man lifting his cat in the air while doing different exercises. It was a joke but I did not care.

So I got Poe and started with the squats.

Then some curls.

Finally, a modified bench to work on my lats.

Then Poe got fed up, wanted to be put down and I, as I always do, did as he wanted. Not only did I feel like I was being a jerk to my cat I also didnt get that sick pump Ive been seeking.

Would not recommend it.

Rating: 2/10

Duration: 40 minutes

After not getting footage of myself dancing, my editors sent me another dancing video. This one was a hip hop routine taught by So You Think You Can Dances tWitch, and set to Good Kid, M.A.A.D City by Kendrick Lamar. I like the song so I thought I would enjoy this and that it would be like the other dance where I would feel goofy but would have fun.

This was so much of a confidence destroyer that I didnt even have fun.

The routine was so far above my skill level it wasnt even close. It was like my editors gave me one taekwondo class and made me go fight 1980s Jean-Claude Van Damme. I could barely follow along for the most basic steps and when they were strung together, I got lost and my body kinda just gave up.

In terms of a workout, it would be OK if you could keep up but if you can't you just feel bad about yourself.

Rating: 7/10 if you can dance, 0/10 if youre me.

Duration: 9 minutes to 20 minutes

I'm a good farm boy who misses the NHL season something fierce, so I decided to see if I could use a hockey stick to work off my sorrow.

First I found a video that mixes stickhandling with a core workout a minute of stickhandling followed by a minute of crunches or sit ups. Pretty straightforward stuff.

It wasnt too bad but I didnt get the full-body burn I was hoping for. It was short, very specific and just kinda felt like you should just use it to supplement a full workout.

So I busted out my duct tape, hockey stick, and a couple of free weights. I taped some weights to the bottom of the hockey stick, grabbed a tennis ball, and did some stickhandling. It worked out my triceps but not much else, so I decided to try and turn my hockey stick, chair, couch, and two more weights into a modified bench press.

That was stupid, wasnt it? Dont do this.

Rating of my official video: 4/10

Rating of my modified workout: 1/10

Duration: 20 minutes

If you've compared your self-isolation to prison, you're in luck: There are quite a few prison-style workouts online. After going through the options, almost all taught by massive tattooed men who could turn me into mush with a single glance, I decided to go with Mike Gunzs video because Id love to be a shredded boy.

Now, Gunz is an intimidating fellow. He runs the channel Felony Muscles, and is a bodybuilder and apparently an ex-con.

Gunz explains he used to do this workout in his cell. It starts with four sets of 20 push-ups, 15 squats, and 15 burpees. Then you do three sets of lunges (10 each leg) and sprints. Following that are three sets of pushups. Then some chin-ups (I dont have a bunk to rip chinnies on so I did some crunches, tricep dips, and pushups instead.

I was murdered at the end of this one.

This was a hell of a workout especially after the hockey and the dancing. It feels like it wont be a lot when you start it but at the end of the fourth of exercises, set you feel destroyed and then you have to just keep going cause you dont want Mr. Gunz to get mad at you.

Gunz is also actually pretty entertaining. He does a voiceover over footage of himself working out. He shit talks himself for getting tired early, complains about how some people don't believe he does the full sets, and ruminates on how defined his back looks during chin-ups. I wasnt able to find out why Gunz went to prison but I hope its nothing too bad cause I kinda like the guy.

Rating: 8/10

Duration: 30 minutes

Lets switch gears in grand style, from a prison workout to an at-home phys-ed workout for kids. Joe Wicks runs a YouTube channel called Body Coach TV and has 3.2 million followers on Instagram. He was due to start a tour of U.K. schools to promote fitness, but it got cancelled because of the coronavirus. So he decided to livestream PE classes every weekday at 9 a.m. local time for kids whose schools have closed.

I decided to use a video from his first livestream on March 23.

Oddly, the workout is not all that far off from Gunzs prison workoutbut less intense and with a far less terrifying backstory. We do some high-intensity interval training involving jumping jacks, shadow boxing, squats, and running on the spot.

I know this is for kids but I was sweating pretty good at the end of this one.

Honestly, this would be boring but Wicks is so goddamn likeable and upbeat. At the start of the class he said he always wanted to be a PE teacher and now he kinda feels like he is. He talks to you so much that the half-hour workout moves quickly and his conversational style kinda kills the loneliness of workouts at home.

Probably going to continue doing this one as quarantine drags out.

Rating: 8/10

Just do whatever workout you want. This is a stressful time and you shouldnt add to your stress with the burden of forcing yourself to exercise.

That said if you are looking for something, a mix of Joe Wicks and Mike Gunz might do ya right.

Follow Mack Lamoureux on Twitter .

Originally posted here:
Which Home Workout Is the Best? Not the One Involving Your Cat - VICE

As COVID-19 run rampant through the United States, many Americans may be wondering what they can do to improve or boost their immune systems, as a healthy immune system is one of the best defenses against the devastating effects of the virus.

Dr. Patrick Proctor, a cardiologist with HeartSouth in Alabaster, said residents dont need to take an array of multivitamins and supplements to have a healthy and strong immune system. He said the best way to do that is through eating a balanced diet.

Our bodies dont tolerate deficiencies in micronutrients very well, he said.

Micronutrients refer to the vitamins and minerals that humans need for energy production, immune function, blood clotting, growth, bone health, fluid balance and several other processes. Zinc, folic acid, vitamins A, B, C, D, E and K, iron and copper are examples of micronutrients.

I commonly see people identify one substance and they find and consume foods that are high in that one thing, thinking that theyre helping their immune system, Proctor said. In reality, they havent done themselves a favor at all because theyre forgetting about balance.

Proctor said the over consumption of some micronutrients, like vitamin A, can actually cause other problems. This is most seen when people take high doses of micronutrients in pill-form. Proctor urged residents not to rely on herbs and supplements to boost their immune systems.

When consumed properly through food, vitamin A helps to build up the surface of the eye,mucous membranesand the skin be effectivebarriersto bacteria and viruses, reducing the risk of eye infections, respiratory problems and other infectious diseases. Foods rich in vitamin A are typically bright in color, like sweet potatoes, carrots, red bell peppers, mangoes and eggs. Dark, leafy greens, such as spinach, are also good sources of vitamin A.

Proctor said many peoples diets are lacking the right mix of fruits and vegetables. Peoples diets tend to include a lot of fast food and high-starch foods, he said.

Another way to ensure that the body is primed to fight off viruses is by eating protein-rich foods like eggs, lean meat, nuts and seeds.

A common myth is that exercise will weaken your immune system, Proctor said. This has been studied extensively and exercise has been found to improve circulation, which is also important to the immune system.

Another thing thats important to note is that smoking will lower the bodys defenses against respiratory infections like COVID-19. Excessive consumption of alcohol will do that same thing.

Proctor said one of the most common mistakes made when it comes to immune system health is inadequate sleep.

Poor sleep will impact your immune system, Proctor said. There are a lot of people experiencing chronic sleep deprivation. The benefits of proper sleep go well beyond immune system function.

See the article here:
Doctor shares advice on how to boost your immune system - Shelby County Reporter - Shelby County Reporter

The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. But you could boost your life expectancy by regularly eating berries, it's been claimed.

Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

Regularly eating a handful of berries could improve the health of your heart, its been claimed.

READ MORE: How to live longer: Diet to increase life expectancy

Berries are a nutritious, heart-healthy snack for everyone, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

Theyre rich in antioxidants and fibre, which contribute to cardiovascular improvements, they said.

Eating just three or more servings of berries every week could lower your risk of a heart attack by as much as 34 per cent, they revealed.

All berries are good for you - the vibrant blues, purples, and reds of this supergroup are an indication that they are packed with damage-fighting antioxidants, they wrote in their book Eat Better Live Longer - Understand What Your Body Needs To Stay Healthy.

DON'T MISSHow to live longer: Study suggests way to boost life expectancy [RESEARCH]How to live longer: Best exercise to boost your life expectancy [LATEST]How to live longer: A food to increase life [DIET]

But not all berries are created equal - some are better than others when it comes to longevity.

All berries have been linked to cardiovascular improvements [its the winning combination of antioxidants and fibre].

Research shows that eating at least three servings of blueberries or strawberries a week can reduce the risk of a heart attack.

The high levels of polyphenols in berries have also been shown to lower high blood pressure.

You could also lower risk of some cancers by regularly eating berries, they added.

Theyre rich in phytochemicals; many of which have cancer-fighting properties. They may be particularly useful in protecting against oesophageal, breast and colon cancers.

For the most nutritious effects, you should keep them in the fridge for optimum levels of vitamin C.

Eating five portions of fruit and vegetables every week is the best way to make sure you lead a long and healthy life.

See original here:
How to live longer - the 30p a day snack to avoid heart attack and early death - Express

If you always feel tired, it may be sleepiness or fatigue and theres a key difference. Sleepy people would sleep, given the opportunity, and it will often give them more energy. Fatigued people tend to have low energy levels regardless of sleep, and generally dont feel like doing much.

There are many causes of sleepiness and fatigue. Whether its lack of sleep, poor sleep quality, a nutrient deficiency, or an underlying condition here are some of the most common reasons why you may be feeling tired.

If you find yourself feeling tired throughout the day, you should first assess whether you are getting enough sleep each night. According to the National Sleep Foundation, most adults should get seven to nine hours of sleep, while children need more depending on their age. Yet, an estimated one in three American adults dont get the recommended amount.

The quality of sleep is just as important as the number of hours, says Rajkumar Dasgupta, MD, assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California.Sleep apnea, for example, can cause fragmented sleep, preventing you from getting into deeper, more restorative, sleep stages, which can lead to excessive sleepiness during the day.

If you think that lack of sleep, or low-quality sleep is the problem, then sticking to a routine may be helpful, says Stephanie Stahl, MD, a sleep medicine physician at Indiana University Health. Our bodies operate on internal clocks that regulate organ function, and maintaining regular cycles by going to sleep and waking up at the same time helps regulate this internal clock.

If your sleep pattern is frequently changing, your body doesnt know when its supposed to be awake or asleep and other body functions may be thrown off too, Stahl says. Disrupting your internal clock, or circadian rhythms, can result in less restful sleep cycles, making you feel tired.

This is especially important if you have an unusual schedule, like working a night shift. Studies have found that night shifts can be detrimental to overall health and increase your risk of cardiovascular disease. By sticking to the same schedule every day and limiting light exposure to create a dark, night-time environment, many shift workers can reset their internal clocks and adapt to their schedules, Stahl says.

If youre not getting sufficient nutrients each day, or not drinking enough water, it may be part of the reason why youre always feeling tired.

You may need to rework certain parts of your diet to boost energy:

The level and type of physical activity each person needs to feel energised depends on many individual factors, Smarr says.

For example, one study found that low-intensity exercise, like walking, reduced symptoms of fatigue by 65% in sedentary people who regularly experience fatigue, and was even more effective than moderate exercise. The timing of exercise doesnt necessarily make a difference in energy levels throughout the day, Smarr says, but staying consistent with regular physical activity can help improve fatigue.

Smarr says a lack of physical activity can also leave you feeling tired, particularly after eating. This is when blood sugar spikes, and if you remain sedentary, those blood sugar levels remain high, which inhibits the bodys ability to convert glucose from blood into cells for energy.

Even the act of standing for a few minutes after your meal radically shortens the amount of time the blood sugar is in your blood, Smarr says.

Though you shouldnt necessarily engage in an intense workout after consuming a meal, moving around a little can help stabilise your blood sugar and reduce feelings of sluggishness associated with high blood sugar.

These underlying medical conditions can cause you to feel tired:

If its not physical, it may be mental. Stress can disrupt sleep at night, which can cause daytime sleepiness, Dagupta says. Prolonged periods of stress can also contribute to fatigue and exhaustion.

Moreover, fatigue is a common symptom of depression, and both depression and anxiety can make it difficult to fall asleep at night, Dasgupta says. This cycle can perpetuate itself, as sleep deprivation can worsen depression and anxiety.

If you think your fatigue is associated with depression or anxiety, talk with your doctor. A health care provider can discuss medication options or help you make lifestyle changes to improve your sleep.

Site highlights each day to your inbox.

Follow Business Insider Australia on Facebook, Twitter, LinkedIn, and Instagram.

Go here to read the rest:
Why am I always tired? The main causes of sleepiness and fatigue - Business Insider Australia

A healthy, engaged and productive work environment starts with conversations about peoples needs. So whether you have always been on a co-located team or are a veteran of remote work, there are new circumstances and the old rulebook doesnt quite help. The change has been sudden, in a sustained moment of uncertainty, and has disrupted employee routines and support structures.

People who are used to working from home are not necessarily used to their homes being a coworking facility for the whole family. People who are used to living alone are not necessarily used to being alone all week, around the clock. Teams who are used to connecting virtually are not used to doing so while worrying about the future and their loved ones that they cannot reach.

Peoples ability to work well together as a team requires them being physically, cognitively and emotionally well. In our day-to-day routines, we have learned to fine-tune our surroundings, processes and habits to find our productive balance.

This has been thrown into disarray, and you can help people by having conversations about their needs and how to adjust their individual and teamwork practices to create a new balance.

New dimensions

To that end, here is a checklist based on the six dimensions of wellbeing that Steelcase WorkSpace Futures researchers identified for establishing a healthy, engaged and productive workplace. Whether you lead a team or are a member of a team, these are good topics of conversation to make sure everyone is thinking holistically about their wellbeing.

Vitality

As we know, staying healthy requires sleep, a balanced diet, exercise and an adequate, safe environment.

Being contained at home reduces our options. Ask people to think about the following:

Do you have a space at home where you can work comfortably, in terms of posture and noise levels? If its not ideal, are there small creative adjustments you could make to improve it?

Goals:

Mindfulness

Mindfulness has become synonymous with meditation, but its much more than that. Its about being attentive in the present moment, whether its listening closely to what someone is saying, or listening closely to your own bodys needs and your emotions. Practicing mindfulness helps us become more aware of what helps us feel better and can actually boost our moods and immune system.

Are you able to be present with what you are doing or who you are speaking to?

Goals:

Authenticity

Increasingly, people want to be able to be themselves at work and not hide behind a mask. However, for many, this new working arrangement might expose them more than they would like video conferencing can feel suddenly too intimate, as colleagues can see into our homes and relationships more than they can when we work in the office. People might feel like they are letting team members down if they have to take care of young children instead of being in the meeting or cant deliver the originally agreed-upon deadline. Consider discussing:

How do I feel about having virtual meetings from my home?

How is my work schedule disrupted, and how does it need to be adjusted to fit this new reality?

Goals:

Belonging

Feeling connected to and cared for by other people is a fundamental human need. Social distancing and isolation over time will impact wellbeing, and for many will eliminate the daily informal interactions that they were used to.

What are the interactions you used to look forward to and are now missing?

Goals:

Meaning

One of the most important elements to feel well on a day-to-day basis at work is to know that your work is building toward something and helping others. This can be difficult to see when working remotely and solely on devices. Explore ways to make your work more tangible.

What gives you the most satisfaction from your work on a daily basis? How has this new situation changed your ability to get that satisfaction? How might you find new creative ways to obtain that satisfaction?

Goals:

Optimism

In these highly uncertain and constraining times, we can feel anxious and helpless. Its important not to give in to that sentiment, and remember we still have opportunities to make the most of the situation.

Is there anything in particular you are struggling with? How could you, your family or we as a team make it better?

Goals:

There is no right or wrong. These are suggestions individuals can explore to find what they respond to best. Leaders can encourage their teams to share their ideas with each other. And above all, remember to be kind and forgiving to yourself and everyone else well get through this together.

Beatriz is the WorkSpaceFuture manager for Steelcase EMEA based in Munich and specializes in the psychology of human emotions and behaviors, and how they relate to working life and work environments.

Visit link:
The new dimensions of workplace wellbeing - Workplace Insight

Changes in body odor are not usually a cause for concern. They are often the result of lifestyle changes, such as an altered diet or exercise regimen. However, in some cases, a sudden change in body odor can be a sign of an underlying health condition.

Generally speaking, body odor can affect anyone, and it should not usually cause a person to worry. In most cases, people can prevent it by practicing good hygiene.

Keep reading to learn more about the most common causes of a sudden change in body odor, how to treat it, and when to see a doctor.

Sweat mixed with bacteria is the main cause of body odor, but not all sweat is the same. The reason for this is that people have two different kinds of sweat glands.

There are large numbers of eccrine glands on the soles of the feet and the palms of the hands, as well as on the forehead, cheeks, and armpits. The sweat that they produce is watery and does not smell.

People have apocrine glands in the armpits and around the genitals. These glands produce a thick, transparent liquid, which can smell quite potent when it mixes with bacteria on the skin.

There are several possible causes of changes to body odor, including:

When someone exercises, their body sweats to help them maintain a steady temperature. When this sweat mixes with bacteria on the skin and then dries, it can smell. People usually refer to this body odor as BO.

Other reasons why someone may sweat more than usual include:

Some foods can lead to a change in body odor. The high fiber content of cruciferous vegetables such as cabbage, cauliflower, and kale can, for example, add an egg-like smell to the gas that a person passes. Asparagus often leads to smelly urine.

Foods such as garlic, onions, cumin, and curry can also cause changes in body odor. The sulfur-like compounds that the body releases as it breaks down these foods can react with the sweat on the skin, producing body odor that may be different than a persons natural scent.

Some medications can cause excessive sweating, which can lead to changes in body odor in some people. Some of the most common examples of these drugs include:

The product packaging should list all of the drugs possible side effects. However, it is important to note that not everyone taking the medication will experience side effects.

In some cases, sudden changes in body odor result from an underlying health condition.

People with hyperhidrosis sweat excessively from the eccrine glands. Eccrine sweat does not tend to lead to body odor, but it can do if it mixes with apocrine sweat.

Plantar hyperhidrosis causes excessive sweating in the feet, leading to smelly feet.

A person may have primary hyperhidrosis, meaning that it happens on its own, or the excessive sweating may be a symptom of another medical condition. It can also be a side effect of some medications.

Trimethylaminuria is a rare genetic condition. People who have it are unable to break down a chemical compound called trimethylamine. The compound leaves the body in the sweat, urine, and breath, giving off a smell resembling that of rotten egg, fish, or garbage.

Body odor may be a sign of diabetes in some people. It happens when there is too much glucose in the blood. Diabetes is a long-term condition, meaning that there is no cure, but people can manage it.

Other symptoms include:

Sometimes, body odor can be a sign of kidney disease, which means that the kidneys are damaged and unable to filter the blood in the way that they should. Other symptoms include:

Everyone experiences body odor sometimes, and it is not usually a cause for concern. Likewise, in most cases, people should not be concerned about changes to the odor.

When people sweat, the liquid can mix with bacteria on the skin and lead to a pungent smell. The best way to avoid this is to keep the affected area clean and dry.

Sometimes, a change in odor might be the result of an underlying health problem. Diabetes and kidney disease, for example, can both lead to a change in body odor. Anyone who suspects that they may have such a condition should speak to a doctor as soon as possible.

See original here:
Sudden change in body odor: Causes and treatment - Medical News Today

National chain CorePower Yoga closed its 200 studios, but is offering online classes free until May 31. Taryn Toomey closed her New York studios, but is offering two weeks of free streaming as a public service, which she said has drawn participants from around the globe.

"Lebanon, Germany, Spain, Italy. It's overwhelming, Toomey said.

Fitness operations whose core business has always been online or home-based are also stepping up their game, using the opportunity to capture new clients. AloMoves, an online fitness service linked to the popular apparel line, has seen a 40% increase on its YouTube channel, where it is offering some free workouts.

The at-home workout company ob has had 10 times the number of sign-ups this month compared to last, according to co-Founders Mark Mullett and Ashley Mills. They said the company also has received tons of requests from desperate parents now that schools are being canceled. Last week, ob launched four 10-minute dance and strength workouts for kids 10 and under.

Peloton, a company that sells high-end stationary bicycles and treadmills featuring instructors who give live and videotaped classes, has extended its free trial period to 90 days.

For most people, coronavirus causes only mild or moderate symptoms, such as fever and cough. For some, especially older adults and people with existing health problems, it can cause more severe illness, including pneumonia. The vast majority of people recover from the new virus.

See original here:
Fitness enthusiasts think outside the gym during coronavirus - Auburn Citizen