Coronavirus quarantine tips: When it comes to exercise, there's so much that you can do at home and it can suffice for an hour of workout at the gym as well. Read here to know how celebrities are exercising at home and also inspiring their fans to do the same.

Coronavirus quarantine tips: Sara Ali Khan was recently seen doing a Tabata workout routine at home

Amidst the coronavirus outbreak and social isolation, health experts and celebrities are leaving no stone unturned to encourage people to continue exercising. From Sara Ali Khan to Vicky Kaushal, Katrina Kaif, fitness trainer Vinod Channa and Rujuta Diwekar, everyone is doing their bit to encourage people to continue exercising and not skip their workout when at home. Thanks to the internet, there are so many workout videos, step-by-step guide to various yoga poses and dance fitness, Zumba, etc. When it comes to exercise, there's so much that you can do at home and it can suffice for an hour of workout at the gym as well.

There are many exercises that you can do at home for weight loss and fitness Photo Credit: iStock

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Coronavirus: According to studies, the virus that causes COVID-19 can remain for several hours to days on surfaces and in aerosols.

Coronavirus can spread easily from an infected person. It is extremely important to follow these prevention steps to prevent the transfer of infected droplets. You can make staying at home fun for your kids and keep them safe during the outbreak.

Let's begin with Sara Ali Khan. On Sunday, the actress shares a Tabata workout video on her Instagram page. The workout included a total of eight exercises.

1. Burpees

2. Squat Jumps

3. Mountain climbers

4. Reverse Lunges

5. Shoulder taps in high plank

6. Jumping jacks

7. 2 reverse lunges and 1 squat jump

8. Burpees

Tabata training is a high-intensity interval training workout, which features exercises that last four minutes. The aforementioned exercises include a mix of cardio and body weight exercises. This short and high-intensity workout can be done in less than 15 minutes at home.

Also read:Here's How Sara Ali Khan Beat PCOS: You Can Too With These Tips

Mumbai-based fitness trainer Vinod Channa regularly shares workout videos on Instagram. His clientele includes Shilpa Shetty Kundra, John Abraham, Shamita Shetty and Genelia Deshmukh to name a few.

One of his recent posts on Instagram featured a few exercises that can help in overcoming stiffness and laziness, which are likely to experience more staying at home. These exercises can improve your mobility and flexible. "Sitting whole day makes you stiff and lethargic. Charge yourself up by starting these movements and perform better in other workout programs at home," writes Channa in his post.

Also read:Celebrity Fitness Trainer Gives Diet And Workout Tips To Stay Fit When Working From Home Or In Self-Quarantine

Celebrity nutritionist Rujuta Diwekar, who is also based out of Mumbai,recently shared a quarantine plan that one can follow at ease. Also, she shared an eight-minute IGTV demonstrating three yoga asanas: Adhomukhashvanasana, Uttanasana and Prasarita padottanasana. The asanas are from From Iyengar Yoga immunity sequence.

According to Diwekar, these are easy-to-do asanas that you can do at home for stronger immunity. Watch video shared below to see how she performs each exercise.

The idea is to understand that you shouldn't skip exercising and give in to laziness. The country is currently facing a crucial health crisis and to curb the outbreak, we need to stay at home and take all precautionary measures. Also, it is important to work on your immunity and improve your body's ability to fight cough, cold and other viral infections.

Also read:Follow This Quarantine Plan By Celeb Nutritionist To Manage Your Health And Fitness

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Coronavirus Quarantine Tips: Need Motivation To Workout At Home? These Instagram Feeds Will Inspire You - Doctor NDTV

ABOVE VIDEO:These vegan fudgesicles have only 2 main ingredients! The easy recipe only takes a few seconds to prepare, and enjoy them once their frozen! The perfect summer popsicle treat, or satisfying healthy dessert with only two ingredients! (Mind Over MunchVideo)

Welcome! Im Alyssia Sheikh, and Im the founder of Mind Over Munch. What began as my personal challenge to eat clean for 100 days on Instagram has become a journey of sharing recipes, fitness tips and general advice for your healthy lifestyle!

On the Mind Over Munch website, youll find delicious recipes that are guilt-free and figure-friendly alternatives to your favorite foods (and more!) without sacrificing any flavor. I am a group fitness instructor and personal trainer, and while I love exerciseIll be the first to say that weight loss, weight maintenance, and muscle gain are mostly dependent on diet (although a good balance of diet, exercise, and rest are all crucial to incorporate into your regular regimen!). Through this resource, youll find recipes that are appropriate for you regardless of your fitness and health goals. These recipes are NOT just for people dietingthese are for people who want to maintain a healthy lifestyle, and learn how to enjoy the foods they love without ousting anything from their diet.

My philosophy on food revolves around moderation being key, and not depriving yourself of things you want. I believe that allowing yourself to enjoy the foods you crave is essential to prevent overindulging. The problem is that most of us dont truly practice moderation. Eating out once a week used to be moderate, but for many dining out daily is now the norm. I live in NYC and am a huge foodie, so I of course love to indulge in a not-so-light-meal every once in a whilewhich is all the more reason why I choose to cook HEALTHY when Im at home. My recipes are lighter than their origins, meaning they are lower in fat, calories and carbs, and higher in protein and overall nutrition. Take a look around the site and find some recipes youd like to try! Theyre all easy, and Im a busy girl so most are quick to make! If you have any questions, fill out the form below, and be sure to subscribe to be updated on all the newest happenings of Mind Over Munch!

CLICK HERE FOR BREVARD COUNTY NEWS

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Muscle cramps are an uncomfortable symptom characterized by painful, involuntary contractions of a muscle or part of a muscle. Theyre typically brief and usually over within a few seconds to a few minutes (1, 2).

Although the exact cause isnt always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use, and dehydration are thought to be common contributors (2).

Some research shows that replacing certain nutrients, including potassium, sodium, and magnesium, may help counteract muscle cramps. Plus, deficiencies in nutrients like magnesium, vitamin D, and certain B vitamins may increase the chances of muscle cramps (3, 4, 5).

For these reasons, eating nutrient-dense foods rich in particular vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place.

Here are 12 foods that may help with muscle cramps.

Avocados are creamy, delicious fruits that are packed with nutrients that may help prevent muscle cramps.

Theyre particularly rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health. Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction (6, 7).

When electrolytes become imbalanced, such as after intense physical activity, symptoms like muscle cramping can arise (3).

Therefore, if you experience frequent muscle cramps, making sure you consume plenty of electrolyte-rich foods like avocados may help.

One possible cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, and a lack of water can hinder muscle cells ability to contract, which may cause or exacerbate cramping (8).

Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack (9).

Whats more, watermelon is a good source of magnesium and potassium, two minerals that are important for overall muscular function.

Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally and for good reason.

Its an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium, and phosphorus all of which may help decrease muscle cramping (10).

One study found that when 10 male athletes rehydrated with an electrolyte-containing beverage similar to coconut water after intense exercise, they were less susceptible to electrical-stimulation-induced muscle cramps, compared with when they hydrated with regular water (3).

This may indicate that staying hydrated with electrolyte-rich coconut water may help reduce your susceptibility to post-exercise muscle cramping, though more research is needed.

Sweet potatoes are amongst the healthiest vegetables you can eat due to the powerful combination of vitamins, minerals, and plant compounds found within their flesh and skin.

Theyre packed with potassium, calcium, and magnesium minerals that are vital for muscle function.

In fact, 1 cup (200 grams) of mashed sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium (11).

Greek yogurt is a healthy dairy product thats high in many nutrients, particularly potassium, phosphorus, and calcium all of which act as electrolytes in your body.

Muscles need calcium to function properly, which is why a lack of calcium in your blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat (12).

Greek yogurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.

Therefore, eating Greek yogurt after a strenuous workout can help replenish certain nutrients that may prevent exercise-related muscle cramps, as well as boost muscle recovery (13).

Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs, and spices are typically added to enhance the nutritional value and flavor.

Bone broth may help reduce muscle cramps for several reasons. Given that its a liquid, drinking it can help you stay hydrated, which may reduce muscle cramping.

Plus, bone broth is a good source of magnesium, calcium, and sodium nutrients that may help prevent cramping.

When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar, to your recipe.

Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours results in significantly higher concentrations of calcium and magnesium in the finished product (14).

Papayas are tasty tropical fruits that are especially high in potassium and magnesium. In fact, one 11-ounce (310-gram) papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively (15).

One study in 230 women found that those who experienced muscle cramps consumed less dietary potassium than those who did not experience this symptom (16).

Therefore, consuming more potassium-rich foods like papayas may help reduce your risk of muscle cramps. However, more research in this area is needed.

Beet greens are the leafy, nutritious tops of the beet plant. Theyre amongst the most nutritious greens you can eat and packed with a number of nutrients that support muscle health and may reduce your risk of muscle cramps.

For example, 1 cup (144 grams) of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. Theyre also rich in calcium, phosphorus, and B vitamins, which are important for muscle function as well (17).

Whats more, beet greens are loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to your muscles. Optimizing blood flow may help reduce muscle cramps (18).

Fermented foods, such as pickles and kimchi, are typically high in sodium and other nutrients that may help reduce muscle cramps. Interestingly, some research has shown that consuming pickle juice may help inhibit electrically induced muscle cramps in athletes.

A study in male athletes demonstrated that drinking small amounts of pickle juice strained from whole pickles reduced electrically-induced muscle cramp duration by 49.1 seconds, compared with drinking plain water or no fluids at all (19).

Pickles, along with other fermented foods including kimchi and sauerkraut, are rich in electrolytes like sodium and may be a good choice for those who experience frequent muscle cramps.

However, keep in mind that more research is needed before fermented foods and beverages can be recommended as a treatment for muscle cramps.

Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus (20).

Salmon is also high in iron, a mineral thats essential for healthy blood cell production, the oxygenation of muscle tissue, and blood flow, which are important for muscle cramp prevention (21).

Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, and being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness (22).

Wild-caught salmon is a rich source of vitamin D and has been shown to contain between 855 mcg per 3.5 ounces (100 grams).

The current daily intake recommendation for vitamin D is 15 mcg per day for adults, making wild-caught salmon a smart choice for people looking to increase their intake of this important vitamin (23, 24).

Smoothies are an excellent choice for people who experience muscle cramps. Theyre not only hydrating but also can be customized to contain a hearty dose of muscle-supporting nutrients.

For example, combining frozen berries, spinach, almond butter, and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that your muscles need to function at an optimal level.

Plus, sipping on nutrient-rich smoothies may prevent muscle cramps by ensuring your body is properly hydrated and fueled.

Sardines may be tiny, but they pack a punch when it comes to nutrition.

These small fish are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D, and magnesium (25).

Theyre also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet (26).

Muscle cramps are a painful symptom experienced by many people.

Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.

If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.

If your symptoms dont improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.

See the article here:
12 Foods That May Help with Muscle Cramps - Healthline

Find out how Keto affects energy metabolism, inflammation and oxidative damage, mental health and sleep.

Welcome to Part 3 of our series on Keto and CrossFit. In case you missed it, Part 1 covered the background on keto, whether it could work alongside CrossFit and some keto and CrossFit studies. In Part 2, we explored how keto affects strength, gymnastics, Olympic weightlifting and endurance in athletes, all key components in CrossFit.

So far we have explained how, compared to a traditional diet, keto can result in much better body composition, lean mass maintenance or gain, no loss in performance, a better hormonal profile, and the ability to create glucose from protein, fat and lactate very efficiently via a process called Gluconeogenesis.

In this article, we are going to look at the impact of indirect measures that keto has for an athlete. The things that happen outside the Box but can still have a huge impact on overall performance and well-being.

Overall, well detail why keto can improve metabolic efficiency and cover the magic effects of ketones (BHB and acetoacetate) on inflammation, oxidative damage, mental health and even sleep.

Many metabolic changes begin to occur when you become a fat burning machine via nutritional ketosis. These changes result in metabolic flexibility, in which an individual is able to burn both fat and carbs for energy efficiently to attain optimal health and athleticism.

Energy Metabolism Study #1: Insulin, ketone bodies, and mitochondrial energy transduction

This study was done in rats, so we cant and wont draw too many conclusions from it, but it does demonstrate that the addition of ketones to insulin and glucose results in a 36% increase in efficiency of the working rat heart.

This means the amount of energy created from the oxygen consumed increased, making the heart work more efficiently. The study finds that the ketones and insulin seem to make the mitochondria work more efficiently.

Getting more work out of the heart with less energy demand is a big win in my books.

Energy Metabolism Study #2: Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood Villains of Human Metabolism

This study results in many interesting claims and findings, but we will just focus on a couple. First, lets look at the energy produced from glucose versus the energy produced from ketones:

Thus, BHB is a more efficient energy source than glucose on a gram for gram basis.

Another interesting note is that:

Quoting the study, this is what the scientists found regarding the creation of energy (ATP):

It has also been claimed that carbohydrate provides the only macronutrient substrate whose stored energy generates ATP non-aerobically. This is not the case, however, since several studies have shown that amino acid catabolism also provides a source of anaerobic energy production.

This might be news to most people reading this article, but the traditional viewpoint is that only glucose produces ATP without the input of oxygen (non-aerobically). As exercise gets more intense, the body uses the non-aerobic metabolism more and more.

The fact that amino acids can contribute to this form of metabolism means we dont need to rely 100% on carbohydrates for ATP production (without the input of oxygen) for high intensity exercise. This is pretty revolutionary, and warrants further investigation.

Energy Metabolism Study #3: Novel ketone diet enhances physical and cognitive performance.

The start of the study reads:

Ketone bodies are the most energy-efficient fuel and yield more ATP per mole of substrate than pyruvate and increase the free energy released from ATP hydrolysisKetones may also be beneficial for muscle and brain in times of stress, such as endurance exercise.

This study compared rats fed a carbohydrate-based diet vs a high exogenous ketone (ketone supplement) based diet. They found that rats on the high ketone diet could run 32% further on the treadmill and solved a maze 38% faster than the control diet.

The scientists found that the novel ketone diet, therefore, improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

By using ketones as fuel, you are using the most energy-efficient fuel on the planet, improving neural health, and can benefit muscle and brain during times of high stress (for example a WOD).

Energy Metabolism Study #4: Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

For this study, 39 high-performance athletes were given a supplemental ketone ester-based drink to determine the effects on physical performance and fuel selection preference.

We show how this unique metabolic state improves physical endurance by altering fuel competition for oxidative respiration. Ketosis decreased muscle glycolysis and plasma lactate concentrations, while providing an alternative substrate for oxidative phosphorylation. Ketosis increased intramuscular triacylglycerol oxidation during exercise, even in the presence of normal muscle glycogen, co-ingested carbohydrate and elevated insulin.

In English, ketones resulted in an improvement in physical endurance by reducing the need for glucose and reducing the build-up of lactate (commonly thought of as that muscle burn during intense exercise). It is possible the lactate was being shuttled to the liver for gluconeogenesis, as we spoke about in the last post.

The body relied more on fat, including fat within the muscle, to fuel exercise, and less on the limited stores of glycogen. The scientists concluded: These findings may hold clues to greater human potential and a better understanding of fuel metabolism in health and disease.

Its important to note, however, that these biochemical advantages of ketosis in humans were found using a ketone ester-based form of nutrition instead of placing the athletes on a caloric or carbohydrate restriction to produce ketones.

Performing at a high level, but still sparing muscle glycogen means that the athlete will have more fuel in the tank for the highest energy outputs. Decreased lactate may also mean less of that muscle burn, and the athlete may potentially be able to exercise a little longer.

The increase of fat usage within the muscle also contributes to glycogen sparing (the use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed), and could be very beneficial. This would mean there is more glucose in the tank for those harder efforts.

Another important part of recovery is inflammation or oxidative damage. Find out how the ketogenic diet affects these parameters

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The Ketogenic Diet and Recovery for CrossFit (Part 3) - BOXROX

The NASHFit Trial were recently featured by abc27 during a live call-in program with pre-recorded trial information. The NASHFit study is a 5 month exercise intervention trial for patients with nonalcoholic fatty liver disease. The trial includes supervised aerobic exercise training with an exercise physiologist 5 days a week as well as weekly meetings with a nutritionist to enhance diet. Exercise intensity and daily caloric intake was tracked on a fitness tracking watch and application which allowed researches to see the most up-to-date real time information about participants.

Nonalcoholic fatty liver disease is the most common disease of the liver worldwide. It is due to an excess accumulation of fat in the liver. The extra fat in the liver leads to abnormalities in clotting and patients develop issues with clots in their lungs, legs and veins going into the liver. Lead investigator, Dr. Jonathan Stine explains "Most patients who have this condition are complete unaware of their diagnosis and further more they are asymptomatica lot of times patients find out when they undergo testing for another problem".

The goal of the NASHFit study was described by Dr. Stine: "To take the most common reason for liver problems in the United States, which is nonalcoholic fatty liver disease, and to use exercise as medicine to improve this common condition".

Exercise participants in this trial have seen a reduction in weight, liver fat, and decreased liver volume as well as improvements in blood sugar, and cholesterol. Dr Stine said that "For many patients if they are able to get more active and achieve a little bit of weight loss (7-10% of body weight) you can reverse or perhaps make the scarring go away".

For many people knowing where to start with exercise and diet change can be difficult. Making small changes like going to a 10 minute walk and becoming more aware of your food choice are a good first step. Talk with your doctor before starting any exercise regimen to be sure it is safe for you to participate.

For more information on how to participate in this trial please contact grivas@pennstatehealth.psu.edu

Dr. Jonathan G. Stine

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How Can Exercise Improve Liver Health and Prevent you from Being at Risk of Developing Other Illnesses? - NewsReleaseWire.com

There's a lot to be stressed about lately due to thecoronavirus pandemic:Confirmed cases of COVID-19 keep rising, stock market volatility is causing panic, jobs are at risk and store shelves are emptying. But there's a lot more at stake here than toilet paper. I'm talking about mental health, particularly for millennials.

As a therapist who has worked intimately with millennials (they make up 90% of my practice) for much of the past decade, it worries me that quarantine and social distancing could potentially lead to more severe long-term mental health issues for this young generation.

According to a 2019 report fromthe Blue Cross Blue Shield Association, major depression diagnoses are rising at a faster rate for millennials a 47% increase since 2013 compared to any other age group. And a2018 survey from the American Psychiatry Associationfound that they are by and large the most anxious generation.

As of late, some of my clients have expressed "feeling paralyzed" by "loneliness from social isolation" or by the "fear that I [or my parents] will get sick." When asked what she's doing about her anxiety, one millennial responded, "Honestly, I can't afford to think about it. I'm too busy trying to keep up with work and making sure I have enough food for the week."

The lack of concern is just as unsettling: Even though new data from the Centers for Disease Control and Prevention(CDC) shows that young Americans are at substantial risk of serious medical problems from COVID-19, many millennials still have the mentality that "it isn't a big deal and doesn't affect me."

While the coronavirus dangers are real, anxiety-inducing distractions make it far too easy for millennials (even those with pre-existing issues)to overlook mental health implications.A new studypublished in The Lancetfound that quarantine is linked with post-traumatic stress disorder symptoms, confusion and anger with some research suggesting these effects are long-lasting.

That's why I'm urging millennials to wake up: Don't be reckless and flout the advice to stay in, but also don't stay so cooped up that you go stir crazy over fears of the unknown.

During such a tumultuous time, adopting strategies to protect your mental health (or prevent it from worsening) will not only help you become comfortable with uncertainty and variables beyond your control, it will also make your loved ones and your community much stronger.

During such a tumultuous time, adopting strategies to protect your mental health (or to prevent it from worsening) will not only help you become comfortable with uncertainty and variables beyond your control, it will also make your loved ones and your community much stronger.

Here are some tips on how to do that:

1. Take time to reflect on your own feelings

Social distancing and working from home can be a dreadful experience, but there's a silver lining: It offers you the space and opportunity to focus on yourself.

Instead of saying, "It sucks that I can't hang out with my friends," use this time to ask yourself questions like: How do I feel about this current situation? How is it affecting my actions and behaviors?

Don't judge or be ashamed of your feelings. Understand that it's okay to feel fear, sadness, frustration, confusion, loneliness or guilt.

2. Stick to your old routines (as much as possible)

The coronavirus has altered how we live our daily lives, but that doesn't mean everything has to change.

Stay close to your normal routine by maintaining some semblance of structure from your pre-quarantine days. If working from home is new to you, for example, start your day the same way you would if you were heading into the office.

During a period of constant change, having some sort of familiarity in your daily activities can make life feel more manageable.Studies have also found that our bodies tend to function better when eating, sleeping and exercise patterns are set to a regular schedule.

3. Go outside

Just because we've been advised to stay in as much as possible, it doesn't mean we need to be imprisoned in our homes.If you find yourself dwelling on your problems and unable to stop, go for a walk around the block to the closest green space.

Research says that exposure to nature not only makes you feel better emotionally and mentally, it also contributes to your physical well-being reducing blood pressure, heart rate, muscle tension and the production ofstresshormones. It may even reduce mortality.

4. Focus only on things you can control

With so much uncertainty in the air, it's essential to accept that there's not much you have control of. The most important thing you should be focusing on right now is ensuring the safety of yourself and of those around you.

That means:

5. Embrace the uncertainties and focus on the positive things

Speaking of control: Embracing the uncertainties of this pandemic is something my clients struggle with the most. But it's almost impossible to know exactly what the future will look like.

Stop obsessing over things like: What will happen next? Will the grocery shelves be restocked soon? How long will we be trapped in our homes?When will this all end?

Instead, focus on the positive and uplifting moments. For example, despite Italy being one of the worst affected countries by COVID-19, Italians were singing songs from their windows to boost morale. Even in the darkest of times, we must try to find some light.

6. Stay connected

Don't isolate yourself completely. According to studies, loneliness can be as damaging to our health as smoking 15 cigarettes a day.

Keep in touch with friends, family, neighbors and maybe even your coworkers. Do it through Skype, phone calls, texting, email or any other form of digital communication. Ask how they're doing and let them know how you'redoing. Offer support, love and encouragement.

As humans, we are wired to rely on social connection. Staying connected helps us manage stress and guards us against unhealthy coping mechanisms, like drinking and eating too much.

7. Count your blessings

Gratefulness is a powerful tool. Be thankful for your health, body and friends and family.

And don't forget to thank the people who are facing the coronavirus head-on: From doctors and nurses to delivery workers and the folks bagging your groceries, these are the heroes who are knowingly putting themselves at risk to serve the community.

8. Turn off the news

Stay informed about what's happening through reliable sources, such as theCDC and World Health Organization(WHO). But be sure to limit your media intake.

It goes without saving that obsessing over the endless coronavirus coverage will, at some point, drive you(and anyone you live with) absolutely nuts.

9. Seek professional help

To adjust for social distancing, many therapists (myself included) have moved toward telehealth-based platforms. If you find that you need professional help, consider services like BetterHelp and Talkspace, which allow you to communicate with mental health professionals through digital messaging.

The government has also taken steps to ensure more access to telehealth.Additionally, the Drug Enforcement Administration (DEA) is making it easier to"e-prescribe" certain controlled substances, including those that treat mental health conditions.

Take advantage of online resources and hotlines, too. TheSubstance Abuse and Mental Health Services Administration (SAMHSA), for example, has a Disaster Distress Helpline that provides:

The helpline is open 24 hours a day and can be reached by calling 1-800-985-5990.

Tess Brighamis a San Francisco-based psychotherapist and certified life coach. She has more than 10 years of experience in the field and primarily works with millennials and millennial parents.

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'Wake up, millennials: Now is the time to prioritize your mental health,' therapist says of coronavirus pandemic - CNBC

Even during these stressful times, mental illness is a hard subject for many to discuss openly. The Make It OK campaign works to reduce the stigma of mental illness and increase understanding about it.

Make It OK encourages us to start conversations based on facts.

Fact 1: Mental illness is common. One out of every five adults will experience a mental illness during life. Persons of all ages, races and income levels are diagnosed.

Fact 2: Most mental illnesses can be treated effectively with medication, therapy, diet, exercise and support. Mental illness, like any disease, is a medical condition not a character flaw. It can neither be fixed through will power nor can the ill person just snap out of it.

Fact 3: Stigma can keep people from seeking help and can derail progress toward healing. Stigma a psychological effect of ignorance, prejudice and cruelty is a form of social shaming, such as the use of negative slang when describing mental illness, categorizing all mentally ill persons as the same, avoiding the mentally ill and discriminating against them.

Make It OK offers these tips for supporting persons with mental illness:

Stop the silence. Its okay to talk about it. Show kindness. Listen. Keep in contact with ill persons. Dont ignore the disease. Offer to help.

As an example of these tips, think about if someone you know has cancer. You ask how theyre doing today and whether you can give them a ride to an appointment or babysit their children while they go to the clinic. Why dont we do that with persons suffering from mental illness?

Its been said that mental illness is the no casserole disease. When someone has surgery, friends bring a casserole. Not so with mental illness. Ironically, persons suffering from mental illness may have trouble coping with daily tasks and appreciate help.

There are resources to help you learn more about mental illness and help you follow through with your good intentions, such as the National Alliance on Mental Illness, the National Federation of Families for Childrens Mental Health and the Make It OK website.

The Dallas County Health Navigation program can also assist you in connecting to mental health treatment, support groups and health insurance. Call them at 515-993-3750.

Ann Cochran is the health navigation coordinator in the Dallas County Public Health Department.

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Make It OK helps us face mental illness, overcome stigma - theperrynews.com

Tamannaah is a famous actress in Tollywood. She works in Tamil and Telugu films and she has also worked in Hindi films and is famous for her acting skills. She started her acting career as a child artist with a Bollywood film. She is very famous in South Indian film industry. Tamannaah has maintained herself very well and has a sexy and hot figure. She works hard to maintain her body. She is a great dancer too and loves to dance.

Tamannaah is successful in achieving a well-toned body and it is just because of her dedication and hard work towards fitness. She believes that to remain fit is important and for that exercise is a must. She says that to stay healthy and fit you should drink a lot of water to keep your body hydrated. She says that fitness is just like brushing your teeth.

Through fitness, she dazzles with a perfectly toned figure. She said that I dont resist eating because it is a natural stimulation. Incase I consume extra calories, I work out more rigorously at the gym. She loves homemade food. She spends most of the time in the gym by doing weights, abs, crunches, cardio and a series of freehand exercises.

Check out amazing pictures of Tamannaah and stay tuned to IWMbuzz.com

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Revealed: Tamannaah Bhatias Workout Regime and Diet Secrets - IWMBuzz

Sometimes your life can change radically in a heartbeat. Literally, one beat of your heart.

That happened to me a week ago or so. To be totally accurate, it was on a Friday. Friday the 13th to be exact. How ironic.

That change in a heart beat gave me a wake up call, and I want to share that wake up with everyone I know, including you.

I was on a one week trip to Florida. We were doing the usual things - staying with friends, meeting up with other friends, going out on a boat ride, catching a Twins game (which turned out to be the last Twins spring training game in Ft. Myers, as the rest were cancelled), swimming in the pool, eating, consuming some adult beverages, etc.

I didn't feel the best the whole week. I was having some discomfort off and on. Kind of a tight chest, full feeling, not a lot of pep or energy, pain in the back that came and went. My belt felt tight. I was a little short of breath from time to time. And I had some heartburn after I ate and burped a lot.

I thought it could be gall bladder, appendicitis or bad indigestion.

So I called back to UHD in Blue Earth and made an appointment with my physician, Dr. Bobby Karp. It was for Friday, the 13th, later in the afternoon, after we would get home.

Thursday night I had some bad discomfort and did not sleep well. Friday morning we went to the airport early, flew back to Sioux Falls, arriving by 11:30 a.m., had lunch and headed home.

By 4 p.m. I was in the UHD Clinic waiting room. As you are probably aware, one of the first things that happens during a clinic appointment is they check your blood pressure. Mine was sky high.That led to some blood tests and an EKG.

Dr. Karp then gave me some news. You are having a heart attack, he said. You mean, I had a heart attack, I questioned. No, he answered, you are having a heart attack right now.

Let me tell you, even if you are not having a heart attack, being told by your doc that you are having one will definitely give you one.

Dr. Karp then said I was going to be sent to a cardiac unit and I had my choice of Sioux Falls, Mankato, the Twin Cities or Rochester. I chose Mankato. I asked when I needed to go. He said now, right now, the helicopter has been ordered and will be here in 18 minutes.

Now, I asked? Helicopter, I asked? Really, do I need a helicopter, I again asked? Yes, he said. Speed is of the essence.

From there it was a wheelchair ride to the UHD new emergency room to be hooked up to IVs and get ready for the copter ride. The irony of this also was pretty hard to ignore. Only a week before I had written in this very space how wonderful UHD's new emergency department was, but how I hoped never to have to use it.

I can now attest from personal experience, that it is very nice and has a competent and speedy staff.

The helicopter, Mayo Three, left the UHD roof and 18 minutes later landed on the Mayo Clinic Mankato roof. I was on a gurney and seconds later was in the door, down the hall and being lifted onto a table in the Cath-Lab procedure room. A cardiologist and full surgical team immediately went to work on me, putting a stent into a vein in my heart.

I was awake for the whole thing. By 7:30 p.m. I was in a recovery room, by 8:30 p.m. in ICU.

This change in my life was pretty darn fast. Now it is a low sodium diet, exercise, and taking a bunch of pills every day. That too, drips with irony. I have bragged for years about not having to take any drugs, not even one, and now I have a bunch to swallow each day.

So here is the wake up call I wish to share with you all - especially the men.

If you don't feel well, get yourself to a doctor. Even if you are not sure if you feel bad enough to go to the doctor, go anyway.

I never thought I was having a heart attack. I never had that hug your chest kind of gripping pain, or severe pain in my arm. (In fact, I was not in much pain in the ER, the helicopter or the procedure room.)

Yet, I did know something was not right with me on that trip. I should have gone to a doctor in Florida, but I didn't.

Some of my friends and family have called me a D.A., and I don't mean a district attorney. The D stands for a word that means stupid and the A stands for a word that means donkey. And then they add that I am a very lucky D.A. and, I have to agree with them.

Dr. Karp agrees as well. When he learned I had had symptoms for a week, he asked me, slightly sarcastically, did I never even think about coming into the ER. I said, well, I was in Florida. He said he was pretty sure there are ERs in Florida, too.

He's right. I should have gone in. I was a D.A. Don't you be one, too. Don't feel right? Get it checked out.

Original post:
My Friday the 13th experience - faribaultcountyregister.com | News, Sports, Information on the Blue Earth region - Faribault County Register

Image Credit: iStock

In the wake of COVID-19 being declared a pandemic by World Health Organisation, we as a community need to do all we can by following instructions that have been put in place to protect us and our loved ones while looking after our mental health and well-being and maintaining a positive outlook in the midst of social distancing.

This is not something we have experienced before so it can take some time for the brain to accept and adjust to the new situation we all face globally as a community, said Dr Khawla Ahmed Al Mir, Consultant Psychiatrist at Rashid Hospital.

- Dr Khawla Ahmed Al Mir, Consultant Psychiatrist at Rashid Hospital, DHA

The first thing I would say is to stay informed by trusted and official sources. Get advice and information from official sources and limit the consumption of information, particularly as there can be information overload. You can restrict consumption of information to certain times in the day and ensure you browse official sites before scrolling through your socials.

Those who suffer from anxiety and panic disorders in particular might witness flare-ups and the best way to avoid it is to minimise information overload and stick to official sources of information at specific times during the day. Keeping a daily routine or a habit journal and filling it with a specific schedule will help bring calm, as the power of routines is often underestimated.

It is the one fundamental thing I would like to emphasise. At such times, falling into unhealthy patterns of behaviour is easy and that will make you feel worse not better. Therefore, it is important to build a routine that works for you and your family. Kids also thrive in a structured environment. It doesnt need to be very specific but a broadly structured environment will help you and your family.

Build a routine that works for you and stick to it as much as possible, additionally develop a habit journal and focus on activities that you enjoy or create goals that will make you achieve a sense of fulfilment.

Do not underestimate the power of exercise, says Dr Mir. Make sure you do some home workouts to avoid slacking on your daily dose of exercise. Make sure your children get some form of exercise at home and making it fun helps the family unwind together. There have been several studies that have proven the positive power of exercise on both mental and physical well-being.

This could be a time to read more books, spend more time with your family, learn a new language, or garden. Its the time to reflect and then weave the things you want to do into your daily routine.

Look for ideas of exercises you can do at home

Seek credible information at specific times of the day

Reflect on activities that you enjoy and put them into your routine

Those working from home should make a routine that supports their work

In your spare time, things you can do at home: reading, cooking (learning a new dish or baking), playing board games with the family, cooking with children, enjoying your favourite radio or TV programmes and distance learning any language or skill

Try to eat healthy, well-balanced meals and stay away from the temptation to eat junk food or excessive eating. Home exercising will also motivate you to follow a healthier diet.

Stay virtually connected with friends and family. Stay in touch with your loved ones all over the world and build that into your routine

Use technology such as helpful apps learning apps, home workout apps and mindfulness apps

Originally posted here:
The power of routine in a time of information overload - Gulf News