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

Serotonin is often referred to as the happy chemical because it is believed to play a key role in maintaining mood balance. Mainly found in the brain, bowels and blood platelets, serotonin is used to transmit messages between nerve cells but its crowning glory is that it is believed to contribute to wellbeing and happiness.

Its also believed that people with depression may have low levels of the neurotransmitter. Im beginning to wonder if Im getting too much. Increasing levels of the wonder chemical include diet, exercise, exposure to light, and mood induction. Well, lets see; I exercise often outside and at the same time my now-overabundance of serotonin levels increase, making me want food. So I may have to cut back on the first three.

Apparently playing in the dirt can boost your mood. A study has claimed soil microbes have been found to have similar effects on the brain as prozac, without the negative side effects. The study showed injections of soil bacteria produce serotonin (and happiness) in mice. In humans with lung cancer where the killed bacterium was injected, the patients reported better quality of life and less nausea and pain. The treatment has also been shown ease skin allergies. The results of the study also suggest merely walking a outside and inhaling the bacteria can give you a dose of happiness. I think I might spend more time in the garden this year.

You know what could even be better than chemicals, dirt, exercise, diet or any other fandangle method? Its when someone takes a minute out of his or her busy life to say hello, or good job, or just simply thanks. In the workplace, a 2016 Gallup poll revealed that only one in three workers in the U.S. strongly agree that they received recognition or praise for doing good work in the past seven days, a factor, the poll says, that directly impacts productivity, turnover rate and employee engagement.On a broader scale we can look to the annual HomeTown Chamber Banquet. Each year in March the board recognizes the doers and dreamers of the county. Its a huge affair that sells out in days.

Our county is brimming with fine people who deserve to be recognized. They may not always like it or may even feel embarrassed over the hoopla, but thats ok. Its a small token of appreciation, a show of gratitude, can it can make a huge difference in a persons life. Thanks to all who were recognized during the annual HomeTown Chamber Award Banquet. Well, deserved winners in their own right!

Your feedback is always welcome. Readers are encouraged to email us at news@kingstreenews.com or write with your feedback, ideas, or questions.

Continue reading here:
Dirt and happy microbes | Opinion - Kingstree News

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

A favourite among people trying to lose weight is the ketogenic diet which limits the intake of carbohydrates and concentrates on increasing intake of fats (mostly) and proteins. Like with all kinds of diet, the results begin to show only after a few months of diligent practice of the diet. It is mostly during this time that people often lose steam and begin cheating their diet. It is the same with the keto diet. Even though it might seem difficult and frustrating in the beginning, these five hacks might help you get through the initial phases of the diet and see more satisfactory results faster. These tips will also help you maintain your weight loss journey as you go ahead with your diet. Create a keto environment Preparation is the key to success in everything you do. The same is with your diet. Creating a suitable environment for your diet will help you stick to it for longer. There is always a war between your emotional brain and your rational brain, especially when you are following a strict diet. It helps at this time to not give your mind any kind of stimulus that may trigger a wrong eating choice. Make your environment force you to make healthier food choices. Here are a few things you can do to change the food environment at home Stop storing carb-heavy and unhealthy food. If you have to keep such food at home, keep it at a place that is out of your reach and sight Keep all keto-friendly foods close at hand Reduce your portion size to make sure you eat only the amount that is essential Also, prepare for your sweet cravings. They are bound to happen and being prepared in advance will help you keep up your diet and fulfill your cravings. You can keep keto-friendly sweeteners and desserts ready for whenever you have those uncontrollable cravings.

Add friendly fat to your diet It is proven that adding friendly fats or medium-chain triglycerides (MCTs) is actually beneficial for people on a keto diet. These kinds of fats are easier to digest as compared to other forms of fat. Also, they go straight to the liver where they are converted to ketones. This helps you reach ketosis faster which is responsible for increased energy and feeling less hungry.

Read the original here:
5 tips to actually make your keto diet work - Times of India

Provided by Daily Mail Staying healthy: Kelly Ripa's nutritionist has revealed the seven immunity-boosting steps he's recommended to her Even in the best of times, most people could use an immunity boost to help them fight off disease. But now, more than ever, most of us are looking for ways to be healthier, be stronger, and should we get sick convalesce faster.

Celebrity nutritionist Dr. Daryl Gioffre is an anti-inflammation expert who has advised stars like Kelly Ripa for years and now he's lifting the lid on the seven-stepImmunity Booster Protocol he's recommended to the TV host to help her stay in good health.

'Like anything in life, the best thing you can do is be prepared,' Dr. Gioffre told DailyMail.com. 'Keeping your immune system strong and healthy is where all your energy needs to be focused on right now.'

Dr. Gioffre, who is also the author of Get Off Your Acid,has worked with a fair few stars.In addition to Kelly, 49, his clients includeDorinda Medley, Kelly Dodd,Ramona Singer,Ryan Seacrest, Mario Lopez, and Petra Nemcova.

But even celebrities get sick, which is why he recommends a daily routine to help fight off illness.

'This three-part approach diet, exercise, and supplements is my most powerful protocol to build a strong immune system,' Dr. Gioffre said.

'Broken down into seven steps, this is the best way to keep you healthy.'

Help researchers at the Regenstrief Institute track the outbreak

1. Dehydrated Green Juice Powder

Provided by Daily Mail Green juice: He said that she starts each morning with a scoop ofAlkamind Daily Greens, a concentrated organic green juice powder 'The very first thing Kelly Ripa does to start her day and kickstart her immune system all year round is to add one scoop of our Alkamind Daily Greens ($39.99), a concentrated organic green juice powder, to a glass of water and drink,' Dr. Gioffre said.

This deliversfive servings of greens, which Dr. Gioffre says 'drives down inflammation, builds healthier blood, detoxifies your body, and gives you a powerful blend of antioxidants that boost energy and immunity.'

Green juice also has plenty of chlorophyll, a green pigment found in plants that has major health benefits.

'It's been shown to slow the rate at which harmful bacteria and viruses reproduce, making it beneficial for preventing infections and protecting immune function moving forward,' the doctor said.

'In fact, theres some evidence that chlorophyll benefits your skin, the first line of defense, due to its antiviral effects.'

2. Liposomal Vitamin C

He suggests taking 1,500 mg of Vitamin C every day.

'Liposomal Vitamin C is a powerful antioxidant which not only supports your immune system, but activates it when threatened by germs or a virus,' he explained. 'It is also an essential part of the skins defense system, strengthening the skins barriers.'

3. Black Seed Oil

'As much as I love Vitamin C, there is another antioxidant that Kelly Ripa is regularly taking that is even more powerful for immunity: Alkamind Black Seed Oil ($39.99),'Dr. Gioffre went on.

'The active ingredient in Black Seed Oil is Thymoquinone, the most powerful natural anti-inflammatory.

'Research shows that taking one capsule daily is three times more anti-inflammatory than turmeric, and 1,000 times more active an antioxidant than Vitamin E and Elderberry combined.'

4. Bioactive Silver Hydrosol (Sovereign Silver)

Bioactive Silver Hyrodol is 'a nano version' of colloidal silver, which consists of tiny silver particles in liquid, according to Dr. Gioffre.

He calls it a 'natural antibiotic,' claiming it has antibacterial and antiviral properties.

He recommends taking 15 sprays in the mouth and five up the nasal area, asserting that it 'kills pathogens on demand' and 'is a great way to protect your first line of defense' since virus liked to 'hang out' in that area before entering the body.

Though colloidal silver is sometimes promoted as ahomeopathic remedy, the National Center for Complementary and Integrative Health(NCCIH) notes that there is little evidence supporting health claims and that it an also have serious side effects.

In 1999, the FDA also warned that colloidal silver isn't safe or effective for treating any disease or condition.

Provided by Daily Mail Dr. Gioffre's clients include Dorinda Medley (pictured), Kelly Dodd, and Ramona Singer Provided by Daily Mail Other clients include Ryan Seacrest, Mario Lopez, and Petra Nemcova (pictured)

5. Vitamin D3

People generally like to get Vitamin D from the sun but with everyone stuck inside during quarantine, supplements are the way to go.

Dr. Gioffre suggests adults take a 5,000 IUcapsule daily to get what they need.

'[Vitamin D] plays a critical role in regulating the adaptive immune system particularly T cells, which fight infection,' he said. 'In fact, it's been shown in the research that one of the primary reasons why most of us get the flu is vitamin D deficiency.'

6. Eat a High-Alkaline Diet

'Heres the problem: Most of us are pumping up our bodies with acidic foods such as sugar, grains, dairy, processed foods, coffee,' the doctor explained.

'Add on the emotional stress of this current pandemic, and thats making your body have to work so much harder to keep your pH balanced, which becomes a recipe for immune disaster.'

Though you cant change your blood pH, you can take some of the burden off your body by eating healthy alkaline foods and managing your stress.

'This will increase our energy and our bodies ability to mobilize a healthy immune defense,' he said.

To that end, Kelly eats aplant-based alkaline diet, which reduces inflammation and acidity which 'can drain us of the minerals we need to boost immunity and fight off infections,' the doctor explained.

'So after Live with Kelly and Ryan airs, Kelly will eat healthy plant-based fats such as raw almond butter mixed with cinnamon and some green apple slices.

'At lunch, she will have a big salad loaded with microgreens, avocados, nuts such as almonds or walnuts, or some pumpkin seeds,' he went on, while dinner will be a smaller salad with grilled vegetables, plant-based protein such as tofu, and tahini.

'Its all about balance, which is what makes Kelly so healthy. She listens to her body, and if she wants to enjoy a snack, she will do so, but always does her best to make it as healthy as possible.'

Provided by Daily Mail Dr. Gioffre strongly encourages people to stay active any way they can during quarantine Provided by Daily Mail Kelly has been working out at home, sharing one video workout she did on Instagram

7. Daily Exercise

This is the toughest one to keep up during quarantine, but Dr. Gioffre strongly encourages people to stay active any way they can whether it be going for a walk with a face mask or getting sweaty inside.

Kelly, of course, has professional guidance but even she can't seecelebrity trainer Anna Kaiser right now, and has been resorting to virtual workouts.

'Exercise and movement is critical for supporting a healthy immune system and lymphatic system,' Dr. Gioffre said.

'Regular exercise boosts your body's natural defense mechanisms, helping you to fight disease and prevent harmful germs from taking a hold in your body.

'It will also help your lungs flush out any potential harmful bacteria, and will mobilize your army of white blood cells faster, necessary for a proper immune defense.'

Read more

Gallery: The best foods for women over 40 (Prevention)

Continue reading here:
EXCLUSIVE: Kelly Ripa's nutritionist details the seven-step immunity-boosting routine he created for the TV host, which includes vitamins, green...

On Sunday, 5 April, Health Secretary Matt Hancock said he wouldnt rule out a potential ban on exercise outside the home if people didnt comply with social-distancing rules. In a press conference later that day, he added that the government had no imminent plans to do so, but further steps could not be ruled out. For now, rules allow us to go outside to the shops for essentials and for one form of exercise per day. The idea that exercise might be stopped completely rang alarm bells for many, and several health experts have reacted to the news.

Professor John Edmunds, Professor in the Centre for the Mathematical Modelling of Infectious Diseases at the London School of Hygiene & Tropical Medicine, explained how the risk of transmission was greatly reduced outdoors. There are three potential routes of transmission: via fomites (contact with an infected surface, such as a door handle); via aerosols (tiny particles that can stay suspended in the air); and droplets (larger particles that rapidly fall to the ground). The first two of these routes would be reduced to virtually zero out of doors, as you are much less likely to touch an infected surface, and suspended particles will be massively diluted by the fresh air and the viral particles that they contain rapidly destroyed by desiccation and UV light.

This leaves droplets. As long as you keep a reasonable distance away from others, your risk will also be reduced to extremely low levels.

According to Edmunds, banning people from going outdoors to exercise would have a negligible impact on the epidemiology of this disease but a marked impact on peoples mental health and wellbeing.

Professor Linda Bauld, Bruce and John Usher Professor of Public Health and CPHS Co-Director at the Usher Institute, University of Edinburgh, also touched on the detrimental impact a ban on exercise could have to the nations mental health. The health implications of the lockdown that we anticipate increased alcohol consumption, domestic violence, anxiety and depression, poor diet and decreased physical activity will get worse if we confine more of us to our homes without the hugely important respite that outdoor exercise provides, said Bauld. She believes stronger scientific evidence about viral transmission would be needed to justify the ban, and that enforcement measures were key to ensuring people followed the rules.

Bauld also questioned whether those making the decisions, who were still going outside to travel to meetings, simply dont understand the impact that further restrictions will have on millions of people in the UK.

And Keith Neal, Emeritus Professor of the Epidemiology of Infectious Diseases at the University of Nottingham, touched on the importance of exercise in the bodys response to COVID-19. Exercise reduces blood pressure and obesity, and can improve diabetes control in people with type 2 diabetes. These are all very common conditions and also, importantly, risk factors for severity in COVID-19 infections. Small increases in very common risk factors can have large effects. This could potentially lead to an increase in people needing hospitalisation and critical care, he said.

He added that it is perfectly possible to exercise once a day and pose no risk to others or yourself, and that there needs to be better enforcement of the rules, rather than further restrictions.

How to plan your route to avoid busy places

How to ride safely amid coronavirus concerns

Runners accused of ignoring social-distancing

Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.

SIGN UP

Link:
Experts react to the idea of banning exercise outside the home - Runner's World (UK)

What does your trainer always tell you at the end of the workout?

In your exercise routine, do that last squat if you want to achieve your goals. But you skip the final reps because youre afraid youll later feel pain. Well, inflammation is part of muscle training because as you exercise you generate small tears and cause muscle damage. The consequence is that the tissues grow back stronger and with higher intensity, but the repair process is quite painful, especially when you hit the gym hard. Gym enthusiasts often state that no pain, no gain. But should you suffer to get that 6-pack ab? You should no longer skip the last exercise because finishing a good workout brings you a sense of empowerment and triumph.

Pain is a part of building muscle mass. And where do you count that nowadays you can use many methods to relieve side-effects? CBD is one of them. Lets find more about it.

Why are you sore after working out?

No matter how long youre working out, it can be a month or 10 years, you still feel sore after workouts. Some sessions leave you sore for days. The NHS states that according to how extensive the damage to muscle fibres is, the intensity and longevity of pain can vary. After exercising the muscles, they become inflamed and trigger your body to respond and repair. The entire process generates stiffness and soreness.

How CBD promotes muscle recovery after exercise

CBD has many documented health benefits, and one of the most known ones is that it helps to alleviate post-exercise inflammation. In 2018, specialists published Frontiers in Neurology, and they revealed that CBD is effective in improving overall health and reducing inflammation related to exercising.

Specialists still explore the benefit of CBD oil for exercise-induced inflammation, but research shows promising results, so it makes sense to use products containing CBD to lower inflammation and speed muscle recovery.

Does it influence pain perception?

Sports enthusiasts have many reasons to think CBD can speed muscle recovery in people who train regularly. CBD Oil is effective in reducing exercise-induced inflammation and supporting muscle recovery.

CBD oil also can help promote a sense of calm which can help with sleep patterns. And everyone knows that sleep helps support overall wellness in athletes who are looking to promote muscle recovery.

CBD encourages restorative sleep

If you work out regularly, you know its important to rest after a strenuous session. Your body integrates the aspects of the exercises you perform while you catch a wink, and a lack of sleep can undermine all your efforts. When you sleep properly, you offer your body and mind time to recover, boost energy levels, and restore muscle fibers. But sometimes, a herculean workout stops you from falling asleep. CBD can help you when sleep is a challenge.

Incorporating CBD oil in your post-workout recovery routine can help your body relax and will even support your healthy sleep cycles. You can also use it an hour before bedtime or try a gummy with CBD and melatonin if youre looking for additional support. Sports enthusiasts often drink a sleep cocktail that contains tart cherry juice, grape juice, and CBD oil.

You can also combine CBD with any tea you like to drink. Its recommended to try mint tea because its a natural relaxer, and a warm drink helps your body unwind.

Sleep is crucial for muscle recovery because during workouts you use them extensively and only sleep can help them heal.

Can athletes use CBD?

Athletes should always check with their doctor if they can include CBD products in their diet. They need to consider their tolerance and body size because CBD comes in many forms, from oil to balms, tinctures and creams.

Athletes often drink a post-workout smoothie to improve their energy levels after exercising. But they should know that a healthy diet balanced in carbs and protein is the key to building strength and restoring muscles. Adding the recommended serving size of CBD oil in their smoothie can give their body a boost after an exhausting workout.

A great post-workout smoothie recipe includes 1 scoop of chocolate protein powder, a cup of Greek yoghurt, 1 T of natural peanut butter, 1 oz milk, 5 ice cubes and CBD oil.

How should you use CBD for recovery?

Most fitness enthusiasts use CBD oil because they can easily add it to their smoothies and take it after a workout. But beyond this form, its also sold in capsules, creams, hemp infused balms and edibles. So you need to determine what form is the most helpful for you. But before using any CBD product determine how much CBD you can take according to your weight and age. Check the providers suggested serving size guidelines and get in touch with your doctor to find out if you can use it. It reacts differently in different bodies, so take a small amount first and then gradually build up to the recommended daily serving size.

CBD is crafted in nature and perfected by science and every fitness passionate recommends choosing the path with the fewest risks when training. You need something to speed muscle recovery and reduce inflammation post-exercise, so try something natural first. Even if theres still much to be discovered about CBD products, they have beneficial effects for the body.

CBD for exercise-induced inflammation is an interesting subject, and more and more scientists have focused on it lately because they want to find out how it influences inflammatory biomarkers.

Continued here:
Do that last squat CBD can help reduce exercise-induced inflammation - SF Weekly

Eating with hands has its good old history in India. It was not only a part and parcel of our traditions but was also the simplest way of eating food. In todays time there are not many people who still eat with their hands. With glittery and fancy cutlery taking over our traditions, most people find eating with spoons more convenient. But do you know that eating with hands has its own list of health benefits? Here are some good enough reasons to toss your cutlery away and start eating with your hands: Increases blood circulation Eating with your hands is a wonderful exercise which further helps in blood circulation. Be it mixing your food together or forming bites of dal and roti, using your hands makes your joints and fingers move, which is equivalent to any hand exercise.

Helps you maintain food proportion Eating with hands is a comparatively slow process than eating with a spoon. Thus, you not only spend more time chewing the food but also eat lesser than how much you usually eat with a spoon.

Forms a connection with food

Eating using hands has been an old tradition of our Indian culture. In those times, people not only used their hands to eat but also used to sit on the ground during meals. Though it has been advanced to fancy cutlery and dining tables, eating with hands still hold a special connection with each one of us. Eating with hands not only makes us feel nostalgic but also makes us form a connection with what we are eating.

Originally posted here:
Eating with spoon or with hands? Find what's better for your health - Times of India

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

Will Kwon (center left) and Eunsol Noh wear masks as they walk at White Rock Lake on March 29, 2020 in Dallas.

Although there is no cure or specific treatment for COVID-19, there are some things you can do to strengthen your immune system against the coronavirus.

Here are scientifically supported ways to help fight off illness.

The amount of sleep youre getting each night can make a big difference in your bodys ability to fight infection, health experts say.

One 2015 study found that people who sleep less than six hours each night were more likely to catch a cold than those who slept seven or more.

The U.S. Centers for Disease Control and Prevention recommends that adults sleep at least seven hours each night. Going to bed and waking up at the same time each day, sleeping in rooms without electronics or screens, and avoiding large meals, caffeine and alcohol before bed are ways to improve your sleep.

Research shows that regular, moderate exercise can reduce inflammation and support your immune systems cells.

Health experts recommend moderate exercise at least 150 minutes each week, or about 20 minutes a day. You can also do 75 minutes of more intense exercise a week, or do a combination of both.

Moderate exercise includes brisk walking, biking, swimming or jogging, while more intense exercise includes running or other cardio.

Staying hydrated isnt directly connected to preventing disease, but it can help with your overall health.

Healthline says you should drink enough water each day to make your urine a pale yellow, while other health experts recommend drinking eight glasses of water a day, or about half a gallon.

In this age of uncertainty, lowering your stress level is easier said than done. But health experts say high stress levels have negative impacts on your bodys ability to fight off illness.

A series of studies in the 1990s led by Sheldon Cohen, a professor of psychology at Carnegie Mellon University, found that people who reported higher levels of stress were more susceptible to the common cold.

Cohen led another study published in 2012 that found psychological stress can cause the body to lose its ability to regulate its inflammatory response, which may promote the onset and progression of some diseases.

Health experts recommend stress management techniques such as avoiding social media, meditating, practicing controlled breathing, doing yoga, or other activities that help you feel relaxed.

No one food will prevent infection, but following basic dietary guidelines, like eating plenty of fruit, vegetables and protein is a good start.

There are several specific items you can add to your diet to strengthen your immune system and overall health.

Health experts recommend eating certain foods that are high in vitamin C, like red bell peppers, broccoli, strawberries, spinach, and citrus fruits like oranges, lemons and grapefruit. Sunflower seeds and almonds are recommended because they are high in vitamin E, while other foods, like yogurt, garlic, poultry and chickpeas, have other health benefits.

Ginger, turmeric, green tea, papayas, kiwis, shellfish and mushrooms are also good items to add to your diet, health experts say.

Texans may be eager to take advantage of alcohol delivery and to-go cocktails since Gov. Greg Abbott waived regulations restricting restaurants from providing such services. But health experts say you should be careful about how much you drink if you want to put your body in a good position to fight off disease.

Research shows excess alcohol consumption can make your body more susceptible to respiratory illness, including pneumonia and other lung diseases. It can also decrease your body tissues ability to heal wounds. Health experts say this is true for chronic and binge drinkers.

While health experts say the occasional glass of wine at dinner wont hurt you, you should avoid overdoing it.

Health experts have differing opinions on the use of vitamin and other supplements. They can be pricey, and they dont prevent anyone from catching a disease, no matter how much you take.

Health experts say other disease prevention methods, like frequent hand-washing, is going to help you more than any supplement will.

However, there is some evidence that regularly taking certain supplements can reduce the duration of certain illnesses.

One 2013 study found that regularly taking vitamin C reduced the duration of colds in adults by 8% and in children by 14%. A similar 2017 study found that the duration of colds among people taking more than 75 mg of zinc per day was 33% shorter than those who didnt take zinc.

An exception to the supplement rule that most health experts agree on is vitamin D, which helps your body fight off infection. You can get vitamin D naturally through certain foods, like salmon, or through exposing your body to sunlight. Some health experts recommend taking a vitamin D supplement during winter months, when sunlight is harder to come by.

If youre going to take supplements, its important not to take too many. Some health and wellness influencers and Youtubers have recommended taking extremely high doses of supplements in recent weeks in response to COVID-19. But health experts warn that can be dangerous. Taking high doses can cause dizziness, nausea and headaches and damage your organs in more serious cases.

Healthline recommends taking supplements that have been tested by a third party, such as United States Pharmacopeia, NSF International, and ConsumerLab, because supplements arent regulated by the U.S. Food and Drug Administration.

Practicing habits to strengthen your health does not mean you should stop following other public health guidelines. You should still be social distancing, avoiding nonessential errands, washing your hands often, wearing a face mask in public and following stay-at-home orders, health experts say.

See the original post here:
Here are the best ways to strengthen your immune system during the coronavirus pandemic - The Dallas Morning News