Wellness Katie: healthy living

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Showing posts with label healthy living. Show all posts
Showing posts with label healthy living. Show all posts
We know that in late fall and winter flu is a very common illness. That's why it's important to know how to protect yourself from the flu. In this article you can learn 20 ways to prevent it.

How Can You Protect Yourself From The Flu? - 20 Tips


What is the contagious period of a cold?

The active disease is considered to last up to 7 days, with an incubation period of 3 to 4 days.

How to avoid the flu when it is starting?

Once flu symptoms start there is no way to avoid illness. However, it is very important that you take steps to prevent symptoms from becoming severe or complicated by a bacterial respiratory infection.

The most important thing is to stay hydrated, maintain a good diet. Include vitamin C and zinc supplements. You can also use probiotics.

How to avoid a cold that is starting?

A cold is a viral illness. Viruses have a short cycle in the human body and there are no antiviral drugs for the common cold. Therefore, measures should be taken to strengthen the immune system and prevent symptoms from progressing for a long time: sleep well, eat properly, maintain good hydration, and add some supplement of vitamin C, ginseng, probiotics, or zinc.

Also take care of the people around you in your family group or people close to your work or study and avoid infecting them.

For this we have organized for you 20 effective ways to prevent the flu. Let's get to know them.

1. Avoid alcohol consumption

Drinking alcohol interferes with the quality of your sleep, which increases your chance of getting sick from not getting enough rest.

It is known that drinking alcohol at night can disrupt your REM sleep, paradoxical sleep that is the most repairing part of it.

Drinking a lot of these beverages also affects the functioning of your immune cells, which leaves you prone to developing infectious diseases.(Reference)

2. Clean your spaces inside the gym

Gyms are often places that collect dirt and germs from sweat and sweaty towels. To avoid contact with these microorganisms as much as possible, place a clean towel on the benches before sitting down.

Before grabbing equipment, weights, or other training tools, first clean them with antibacterial towels.

3. Manage your stress

Stress weakens your immune system, making you more likely to catch a cold or the flu than a more serene person (Reference).

Try to avoid stressful situations. Look for recreational activities or exercises to keep your mind busy.

4. Clean up your office space

Clean with disinfectant at least once a week, even if it appears to be clean, anything that comes in contact with other people such as the copier keyboard, microwave, elevator buttons and a chair armrest.

Rhinoviruses, responsible for the flu, can live on surfaces for up to 48 hours (Reference).

5. Include enough protein in your diet

Include enough protein in your diet to prevent flu

 

Research has concluded that protein-poor diets deplete the immune system (Reference). To avoid this, eat fish, yogurt and eggs, foods rich in protein.

6. Take probiotics

Positive bacteria that keep you healthy and protected from hostile bacteria.

One study found that taking probiotics regularly reduces the incidence of upper respiratory infections, such as cold and flu viruses (Reference).

Yogurt, olives, raw cheese, milk kefir, water kefir and pickles are rich in probiotics.

7. Drink plenty of tea

Drink plenty of tea to prevent cold

 

Drinking tea and breathing its vapor stimulates the cilia or hair follicles of the nose, which efficiently eliminates germs.

Lemon slims mucus and honey is antibacterial, properties that make it the best tea complement to prevent cold. (Reference)

8. Take a zinc supplement

According to the Mayo Clinic, zinc can prevent the rhinovirus from multiplying and lodging in the mucous membranes of the throat and nose. (Reference)

The mineral functions more efficiently in syrup or tablet because the substance remains in the throat and comes into direct contact with the rhinovirus.

Despite these advances, science demands more controlled studies to demonstrate the effectiveness and safety of zinc in preventing colds.

9. Drink plenty of fluids

Drink plenty of fluids to prevent cold

 

Drinking plenty of water a day keeps your body strong and ready to fight the germs of the common cold and flu virus.

One study found that staying hydrated boosts a specific immune response, allowing the body to kill viruses faster.

Drink plenty of water, 6 to 8 glasses per day, and avoid caffeinated beverages.

10. Clean your nose

A daily nasal wash with a syringe helps to eliminate viruses and nasal secretions.

Buy your nasal saline irrigation at any pharmacy or prepare one at home. Mix three teaspoons of iodine-free salt with one teaspoon of baking soda. Then use a teaspoon of this mixture in a cup with water and you're done.

11. Exercise

In addition to boosting your appearance and mood, exercise also improves your immune system by preventing the spread of colds and flu.

One study found that obese and overweight people are more likely to suffer injuries and diseases (Reference)

Exercises don't have to be strenuous, you just have to be on record. Start with routines that you can tolerate for at least 30 minutes a day, three times a week.

12. Get a massage

Getting massages at least once a month helps to get rid of stress and increase circulation, which improves your immune system by nourishing cells with more oxygen and blood.

13. Eat well

A study in older adults found that eating lots of nutrients improves the immune system and helps prevent diseases such as the flu.

14. Get enough sleep

Many studies have found that 8 or more hours of sleep at night is critical to maintaining a healthy immune system. Lack of sleep or poor quality sleep is associated with a decrease in your defenses (Reference).

15. Wash your hands often

The value of hand washing is underestimated, yet it is one of the most effective ways to prevent the spread of a cold or flu.

A scientific study revealed that young people who washed their hands more frequently had fewer infections with the flu than those who did not (Reference).

16. Eliminates tricks

Biting your nails or sucking on your fingers when you eat makes it easier for germs and viruses to get into your body.

Don't touch your eyes, nose, or mouth with your hands, because this is one of the ways germs enter your body and become an upper respiratory infection.

Avoid touching surfaces in public places such as stair railings or sinks in bathrooms because they are full of bacteria. (Reference)

17. Exhale

Exhale gently and slowly as you pass a person who has sneezed or coughed. Do it until you get a few feet away from it. This will prevent you from inhaling the polluted air.

18. Meditate

Meditate To Protect Yourself From The Flu

 

According to a study by the University of Wisconsin, United States, your mind is capable of reducing the chances of getting the flu by up to 50% (Reference).

The study included 51 people who did meditation exercises. They recorded 13 fewer illnesses and 51 fewer sick days than the control group during a flu season.

This result is probably a consequence of the reduction in the physical effects of stress, which weakens the immune system.

19. Clean the mobile

Your mobile phone can collect more bacteria than a public toilet. So clean it with a sanitizing wipe that eliminates the microorganisms that potentially enter your mouth.

Avoid using your phone in the bathroom or while eating. (Reference)

20. Don't eat sweets

A study by Loma Linda University in the United States found that eating 6 tablespoons of sugar in orange juice or a sugary drink weakens the white blood cells responsible for fighting infections.

The researchers found that the immune system slows down for several hours after eating or drinking sugar, so your resistance to infection will decrease significantly if you drink several sodas a day.

These are the best steps you can take and help you prevent a cold or flu.

Whether or not you get the flu or a cold is now up to you. It's up to you to spend days in bed or enjoy the winter with typical activities of this season.

What are the symptoms of a common cold?

The main symptoms of a common cold are:

  • Crystalline nasal mucus (medically called anterior rhinorrhea hyaline)
  • Nasal congestion and obstruction
  • Throat irritation
  • Dry cough
  • Fever or breakage
  • General malaise
  • Sneezing
  • Lack of appetite
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How Can You Protect Yourself From The Flu? - 20 Tips



While this recipe is probably fairly similar to what you may do on a traditional burger. Because ground turkey often contains less fat than ground beef you want to make sure not to overcook the burger as it is easier to dry out than beef. You will however want to make sure to that the inside is cooked through because it is poultry after all and you want to eat a safe burger. I believe 160 degrees is the temperature but I do not check with a thermometer, after a while you can just tell when they are done. I hope you enjoy it. Keep your eye out for other unique and interesting burger ideas to try.

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic


Ingredients

  • 1 pound of ground turkey
  • 4 whole-grain buns
  • 4 tablespoons of seasoned breadcrumbs
  • tablespoons of onion (diced)
  • 2 tablespoons of parsley (chopped)
  • 4 slices of tomato
  • 4 slices of red onion
  • 2 lettuce leaves (halved)
  • 1 tablespoon of Worcestershire sauce
  • 1 teaspoon of your favorite hot sauce
  • 4 tablespoons of ketchup
  • Salt & pepper (to taste)

Instructions

To begin on your grilled turkey burger recipe, use a large bowl to mix together the ground turkey, seasoned bread crumbs, parsley, chopped onion, hot sauce and Worcestershire sauce. My wife prefers fresh bread crumbs although I like them dry. Mix well and divide the mixture into four equal portions. Form these portions into patties.

Use a charcoal grill to prepare a hot fire. Alternatively, you can use a gas grill which is how I often do it. If you have a George Foreman grill - even better.

Lightly coat your cooking surface with Pam or a similar spray, away from your heat source. Place your cooking rack about five inches away from the heat.

Next, grill your burgers until they are browned well on both sides. I normally do mine for about seven minutes on each side to ensure that they are heated through.

You may then serve your turkey burgers on buns topped with one slice of tomato, onion, half a lettuce leaf, along with a dollop of ketchup. If you feel that you require more enhancements, you may add a 1/2 cup of finely chopped red bell pepper like my wife does.

Cooking time (duration): 30 Minutes

Number of servings (yield): 4 Burgers
Turkey Burger Recipe - A Healthier Way To Enjoy An American Classic


Article Source: https://EzineArticles.com/5741679

Turkey Burger Recipe: A Healthier Way To Enjoy An American Classic



Are you about to reach 40 and you’re worried about whether you need to make significant changes to your life?

5 Important Changes You Should Make To Your Diet When You Reach 40


Age shouldn’t be an impediment or a motive to care for your body. For precisely this reason, you should always care for yourself. However, there are a few changes you should make to your diet once your reach 40.

After 40, not only is it more difficult to lose weight, but also certain health problems can start that you need to control.

Today, we’ve prepared a list of the changes you should make. (Don’t worry; they’re simple!)

1. Increase your calcium intake

Increase your calcium intake


Due to the fact that your production of estrogen reduces after age 40, your bones will have greater difficulty in absorbing calcium from food.

The problem with this is that it increases your risk of suffering from osteoporosis and fractures that could have consequences for the future.

The ideal scenario is to ingest around 1000 milligrams of calcium a day.

Some options to get it include:

  • Cheese, which contain between 470 and 850 milligrams of calcium in a 100 gram piece (depending on the type of cheese). Remember, however, that when including it in your meals you should avoid adding more fats.
  • Almonds, which provide 250 milligrams of calcium in 100 grams of almonds. It is important not to consume almonds excessively, because they are high in carbohydrates and fats.
  • Yogurt. 100 grams of yogurt gives you between 127 and 180 milligrams of calcium. When it comes to choosing your yogurt, go for a natural one that’s as free as possible from sweeteners. Another good alternative is to make your own yogurt at home. This will enable you to make it in different ways and with different flavors.

2. Eat more protein


When you reach 40, you also need to increase your protein intake, because our muscle mass decreases as we grow older. This means that you can lose weight without wanting to, leaving room for more fat to accumulate.

Ideally, you should include around 30 grams of protein in each meal.

The best options are:

  • Soy, which contains 37 grams of protein per 100 grams. The ideal option is to eat the bean itself, but if you don’t like it or you can’t get it, try tofu or soy milk.
  • Pine nuts, which provide 14 grams of protein in every 100 grams. However, avoid eating large quantities of pine nuts at once because they are high in fats.
  • Chicken. We get 30 grams of protein from every 100 grams of skinless lean chicken. The best way to eat it is in meals with vegetables and the least amount of fat possible.

3. Reduce your sodium intake

Reduce your sodium intake


Inflammation and bloating is a common problem upon reaching your forties and during the menopause. To reduce how often and how seriously this happens, it is a good idea to eat little sodium.

The easiest way to achieve this is to reduce your salt intake. If you’ve already reduced your use of salt in cooking and inflammation continues to be a problem, check the labels of the products you tend to eat.

The majority contain sodium among their ingredients, so you should seek out healthier options or reduce the portions you eat.

Pay special attention to the nutritional information label. There, you can see the quantity of sodium that the product contains per portion and the weight of a portion.

4. Add more antioxidants to your diet


You’ve probably already heard a lot about the benefits of antioxidants in the body.

When you reach 40, you’ll start to experience problems related to aging, like skin problems and clicking joints.

To reduce the problem, try to include:

  • Peppers
  • Blackberries
  • Broccoli
  • Strawberries
  • Green tea
  • Dark chocolate

5. Monitor your vitamin B12 intake

Monitor your vitamin B12 intake


When you reach 40, your body starts to have nerve problems and problems with blood cell production. These two situations are reversed with the consumption of enough vitamin B12.

An adult requires around 2.4 micrograms of this vitamin per day, and you can get it from dairy products, fish and eggs.

Other changes you should make when you reach 40


As well as your diet, it’s also important to improve your lifestyle to ensure that the efforts you make with your diet reap rewards.

The main changes are:

  • Make changes to your exercise plan to adapt it to the characteristics of your body. If you’ve noticed joint problems, choose more gentle exercises.
  • Have a medical check-up every 6 months. If you’ve always had good health you might not visit your doctor very often. When you reach 40, it’s important to do so more often to rule out the appearance of diseases.
  • Exercise often. Keep moving as much as you can. Even just a short walk or getting up and stretching a bit counts!

Do you already have these habits or do you need to adopt some into your life?

5 Important Changes You Should Make To Your Diet When You Reach 40