Photo (c) VTT Studio - Getty ImagesA healthy diet and regular exercise are key ingredients to a healthy lifestyle, and now researchers are exploring both the mental and physical health benefits associated with these habits.

According to a new study conducted by researchers from the University of Illinois at Urbana-Champaign, following an exercise and nutrition regimen can have countless positive benefits for consumers physical and cognitive health.

Our work motivates the design of novel multimodal interventions that incorporate both aerobic fitness training and nutritional supplementation, and illustrates that their benefits extend beyond improvements in physical fitness to enhance multiple measures of cognitive function, said researcher Aron Barbey.

For this 12-week study, the researchers had 148 active members of the Air Force participate in a rigorous exercise program. While all of the participants followed the same workout routine over the course of the study, half of the group received a nutritional beverage daily and the other half received a placebo drink with no added nutritional benefits.

At the end of the study, it was clear that just following this exercise program was beneficial for the participants. The researchers observed improvements to both physical and mental health, as participants had lower resting heart rates and lower body fat percentage, as well as better memory and problem-solving abilities.

The exercise intervention alone improved strength and endurance, mobility and stability, and participants also saw increases in several measures of cognitive function, Barbey said. They had better episodic memory and processed information more efficiently at the end of the 12 weeks. And they did better on tests that required them to solve problems they had never encountered before, an aptitude called fluid intelligence.

However, the real benefits came for those who were exercising and consuming the nutritional beverage each day. According to the researchers, the drink was packed with protein, several different vitamins, omega-3s, and a variety of other nutrients, and this combination was what led to even greater mental and physical health benefits for the participants.

Those who consumed the nutritional supplement saw all of these improvements and more, Barbey said. For example, they were better able to retain new information in their working memory and had quicker responses on tests of fluid intelligence than those taking the placebo.

The researchers hope that these findings demonstrate just how beneficial it can be for consumers to adopt healthy habits, as there is great opportunity to improve physical health and strengthen cognitive abilities.

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Following an exercise and nutrition regimen could benefit physical and cognitive health - ConsumerAffairs

If youre in your 40s and still want to look good, Pooja Banga, Nutritionist & director at Cultivating Health is here to help you out! Check it out

Having a perfectly healthy body is the dream of many women, especially at age of 40. At the age of 40, your body is not that active that it used yo be at your 20's. If you think it's impossible to look fit and healthy at the age of 40, then you are wrong. You can have a perfect body with some healthy tips.

1. Eat breakfast

Don't miss your breakfast. Eating breakfast is essential as our body metabolism slows down 2% each decade. Eating at the beginning of the day works with your metabolism which is at its peak in morning and fuels activity. Also, women who eat breakfast lose more weight and maintain their loss more efficiently compared with those on a low-carb diet who can put the weight back on after just in few months.

2. Exercise!

Although it is difficult to lose weight or to sustain weight post 40, it's not impossible and problems like joint pain, back pain etc should not prevent you from starting exercise. Any kind of exercise can be designed for you and your body. A 30 minutes workout gives your metabolism the kick start it needs. There is no need to join a gym. A simple squats for thighs and stomach crunches will help to strengthen your bones, maintaining balance and also avoid injury, that becomes more important when you getting older.

3. Take calcium and vitamin D

It is important to maintain strong bones in order to give them a boost with vitamin D and calcium. Foods such as salmon and milk are rich in vitamin D and calcium. You can also have supplements, if necessary.

4. Manage your stress

For a woman, holding down a job as well as looking after a family, it's not easy. Stress can result in unhealthy changes in the body like lower libido, increased blood pressure and faster cell death. This can cause ageing faster. Hence meditation and you can help to deal with stress and pressure. Also, in order to maintain a healthy heartbeat, breathe in through your nose for four beats and out for eight at least twice a day or anytime you feel stressed.

5. Eat protein to boost your mood and brain

If you are prone to low moods, increase the intake of protein in your diet. Eating foods rich in protein boosts levels of mood-lifting cells in the brain, that can help to deal with depression and poor memory.

Foods like eggs, fish and quinoa are rich sources of protein. They help in increasing serotonin production in the brain and boost your mood.

6. Avoid junk food

Avoid eating packed and junk food as they are rich in fats and sugar. They can be troublesome to your body. Eat healthy fruits and vegetables. Also, go for seasonal fresh foods as they are healthy.

7. Catch up with friends

Make sure you hang out with your friends. It not only relaxes you but boost self-esteem and reduce stress as well. A good social life means less risk of heart disease, diabetes and strokes.

8. Schedule health checks

This is the period when health checks really necessary. Essential checks such as an eye test, mammogram, blood pressure, thyroid, cholesterol and cervical smear in order to keep your body healthy and fit.

Inputs by:Pooja Banga, Nutritionist & director at Cultivating Health

Also Read:Boost your immune system with THESE 5 healthy juice recipes shared by Nutritionist Arooshi Aggarwal

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In your 40s? Here are 8 diet tips that will help women stay in shape explains nutritionist Pooja Banga - PINKVILLA

More than 54 million U.S. adults have arthritis, and the condition is more common in women than men.

Image Credit: LIVESTRONG.com Creative

While most people with arthritis experience some kind of joint pain and stiffness, the condition can look quite different from person to person. In fact, there are more than 100 types of arthritis, all of which can make everyday activities challenging.

Here, you'll find practical recommendations for preventing and living with arthritis, including science-backed diet, exercise and lifestyle tips aimed at improving your joint health.

Osteoarthritis most commonly occurs in the hands, knees and hips.

Image Credit: SCIENCE PHOTO LIBRARY/Science Photo Library/GettyImages

Nearly a quarter of U.S. adults have been diagnosed with arthritis, according to the Centers for Disease Control and Prevention (CDC), which is marked by pain, stiffness and swelling in the joints caused by inflammation.

This inflammation occurs for different reasons and in different areas of the body, which separates one type of arthritis from another. The most common form is osteoarthritis, or "wear and tear" arthritis, per the U.S. National Library of Medicine (NLM), which results when the cartilage at the ends of bones wears away due to either injury or repeated use.

The second most common type is rheumatoid arthritis, an autoimmune condition in which the body attacks its own tissues, per the NLM. It can affect any joint and other organs of the body, too, but it's most often seen in the wrists and fingers.

Then there's juvenile arthritis, a type that occurs in children, which isn't very well understood but seems to be linked to a problem with the immune system, per the CDC.

Low-impact exercise like biking is a great way to keep your joints healthy.

Image Credit: ViktorCap/iStock/GettyImages

Some risk factors for arthritis, like carrying certain genes, are outside of our control. But others like smoking are what's called modifiable, meaning you can lower your risk by changing your behavior.

Your weight, diet choices, exercise regimen, posture and even your dental hygiene fall into the modifiable category. Establishing good habits in these areas can reduce your odds of developing arthritis as well as improve your overall joint health and protect your bones as you age.

Certain foods may lessen the inflammation that comes with arthritis.

Image Credit: Theerawan Bangpran/iStock/GettyImages

There is no cure for arthritis, unfortunately. Instead, the goal for those with the condition is to control symptoms as best they can.

"Improving one's arthritis pain can and will be a lifelong journey," Maria Kyriacou, MD, a primary care sports medicine physician at Miami Orthopedics and Sports Medicine Institute in South Florida, tells LIVESTRONG.com. "There will be both good and bad days. However, the goal is to minimize the frequency of your bad days."

Beyond over-the-counter and prescription medications, managing stress, getting daily physical activity and trying alternative therapies like massage can make a big difference for some people when it comes to taming arthritis pain and stiffness.

Discover seven strategies that can help ease arthritis aches and make everyday activities more manageable.

An arthritis diet follows the same principles as an overall healthy diet, like packing in fruits and veggies.

Image Credit: AlenaPaulus/E+/GettyImages

Some people with arthritis might find symptom relief by changing what they eat. That's because arthritis is caused by inflammation, and some foods have the ability to help tamp down this "fire" in the body.

"At the root of the pathology of arthritis is chronic and unchecked inflammation," says Liz Wyosnick, RDN, dietitian and owner of Equilibriyum in Seattle, Washington. "Diet can absolutely impact arthritis by either exacerbating inflammatory symptoms or by quieting inflammation."

The Mediterranean diet is often cited as a good diet for arthritis, since it focuses on anti-inflammatory foods such as fruits, veggies and fatty fish like salmon. The diet has been linked to many other benefits, too, including better weight control and heart health.

When you do them regularly, simple exercises like stretching can aid in alleviating joint pain and stiffness.

Image Credit: kali9/E+/GettyImages

Although the aches and pains that often come with arthritis can make exercise feel like the last thing you want to do, a regular workout routine can reduce pain, improve joint function and boost the quality of life of people with arthritis, according to the CDC.

If you're new to working out, you'll want to start slow and be prepared for some soreness. But don't let that deter you find a way to move that you truly enjoy, and stick with it, even if it's just for a few minutes each day.

"Any exercise for somebody with arthritis who's sedentary is going to be helpful," says Brian Andonian, MD, a rheumatologist and assistant professor of medicine at Duke University School of Medicine. "Every little bit adds up."

To reduce the risk of spreading COVID-19 infections, it is best to call your doctor before leaving the house if you are experiencing a high fever, shortness of breath or another, more serious symptom.

Original post:
Living With Arthritis: Causes, Symptoms and Treatment - LIVESTRONG.COM

A few key changes in diet and lifestyle can help a person lower their cholesterol naturally with time. There is no instant fix, but some people may notice changes in a matter of weeks.

In some cases, a person may need medication to help lower their cholesterol or control other risk factors.

However, even if a person is taking medication, it is still important for them to make changes to help improve their cholesterol levels and reduce their risk of side effects.

In the body, the liver makes cholesterol, which is a waxy substance. Cholesterol molecules circulate in the blood.

The liver makes all the cholesterol that the body needs, so a person does not need to consume cholesterol in their diet.

Cholesterol itself is not bad. Blood cholesterol plays an important role in helping build cells.

Other sources of cholesterol come from the diet. Dietary cholesterol is present only in foods derived from animals, such as meat and fat-rich dairy products.

The Centers for Disease Control and Prevention (CDC) note that experts recommend eating as little dietary cholesterol as possible.

This is because adding more dietary sources of cholesterol adds more of this compound to the body and bloodstream, which increases a persons cholesterol levels.

When measuring cholesterol levels, doctors will assess four markers in a persons blood:

Doctors will use all of these numbers within the context of a persons overall health and other risk factors to determine their risk of heart disease and stroke.

High cholesterol plays a role in worsening heart health.

As more cholesterol circulates in the blood, it may be harder for the heart to pump this blood properly. This cholesterol can also contribute to plaque buildup in the arteries, raising the risk of atherosclerosis.

High cholesterol puts a person at risk of heart disease, as well as heart attack and stroke.

A person looking to lower their cholesterol levels quickly can follow a few basic health principles.

These include getting regular exercise and focusing on a diet rich in plant foods and low in refined foods and some types of fats.

Cholesterol has a lot to do with what a person eats. For that reason, a healthful diet is one of the first things that doctors recommend for people who want to lower their cholesterol quickly.

The following dietary changes may help a person reduce their cholesterol as quickly as possible.

Trans fats lower the levels of beneficial cholesterol and raise the levels of unhealthful cholesterol.

Some dietary trans fats occur naturally in foods such as milk and meat products.

Other trans fats come from manufacturing processes. Food companies create them by adding hydrogen to certain fats to make them more solid.

Possible sources of trans fats include meat and dairy products, packaged hydrogenated oils, and fried foods from fast-food restaurants.

Saturated fats are solid at room temperature and may not be healthful in large amounts.

Eating large amounts of saturated fat raises levels of LDL cholesterol. The American Heart Association (AHA) recommend limiting saturated fat intake to 56% of daily calories.

Sources of saturated fat include meat and dairy products, such as cheese, butter, and milk, as well as vegetable oils, such as palm and coconut oil.

A cholesterol-lowering diet involves eating a wide variety of plant foods, such as fruits, vegetables, grains, and seeds.

Adding a variety of plant foods to the diet helps ensure that the body gets the various nutrients and vitamins it needs to operate properly.

Plant foods are also free of cholesterol, so they will not contribute to cholesterol levels in the body.

In addition, plant foods contain nutrients that may reduce other risk factors for heart disease, such as antioxidants and some types of fiber.

Plants are the only source of fiber in the diet. Fiber is an important factor for digestive health, which may also affect other risk factors, such as high cholesterol.

The AHA estimate that a diet high in fiber alone can help lower cholesterol levels by as much as 10%.

Eating more plant foods will naturally increase fiber intake. People who need extra fiber may consider taking a fiber supplement to help them reach their daily needs.

Introducing variety into the diet may help people manage some risk factors for heart disease.

Many people get their protein mainly from animal sources. However, it may help for them to include plant protein sources in their diet too.

A number of vegetable foods that contain substantial amounts of protein include:

Adding plant-based proteins to the diet can help the body meet its protein needs without adding cholesterol.

It is best to avoid refined food whenever possible.

Refined and packaged foods tend to have ingredients that make them shelf-stable while also giving them a desirable flavor.

These foods often include ingredients that a person should avoid when they are looking to reduce their cholesterol.

Among the ingredients to avoid are refined grains, added trans and saturated fats, and added sugars.

Several lifestyle factors can affect a persons cholesterol levels. Some people may find that making certain changes to their lifestyle helps lower their cholesterol.

Exercise plays a key role in cardiovascular health and healthful cholesterol levels.

The AHA note that just 150 minutes of moderate-intensity aerobic exercise per week helps reduce cholesterol and other risk factors, such as high blood pressure.

To achieve this, a person needs to do a 30-minute activity that gets the heart rate up on 5 days of the week. These activities may include:

Smoking affects many aspects of good health. For people with high cholesterol, smoking decreases the levels of beneficial cholesterol in the body.

A study published in Biomarker Research found that people who quit smoking had a rapid increase in their HDL cholesterol. This is an important sign of overall cholesterol health.

Reaching or maintaining a moderate weight may also lower disease risk factors in people with obesity. It may help people lower their levels of LDL cholesterol and raise their levels of HDL cholesterol.

The AHA note that a weight loss of 10% of a persons total body weight can help improve their cholesterol numbers.

Medications are an important tool for those who have dangerously high cholesterol levels and may be at risk of an event such as heart failure or stroke.

Statins are the standard medication for most people. Statin drugs reduce cholesterol and lower the risk of heart attack or stroke from high cholesterol.

Depending on a persons individual risk factors, doctors may recommend other drugs, such as:

Even with medication, it is still important to focus on making dietary and lifestyle changes to lower cholesterol.

High cholesterol is a risk factor for serious events, such as heart failure and stroke.

A person can make a number of dietary and lifestyle changes to help lower their cholesterol as quickly as possible.

These changes include eating a varied diet rich in plants, avoiding saturated and trans fats, and getting regular exercise.

People who have severely high cholesterol may require medications to keep their cholesterol in check.

However, they should still prioritize making dietary and lifestyle changes to promote healthful cholesterol levels.

A person should work with a doctor to decide on the right plan of action for them and make lasting changes to keep their cholesterol down.

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How to lower cholesterol quickly: Tips and suggestions - Medical News Today

Being in a good state of health improves your performance in other sectors of life. When you get unwell even if the illness is mild, other sectors of your life can be overwhelmed. Being unhealthy can even make you have financial problems because you will be unable to participate in money-generating activities. You are also more likely to develop stress when you have health problems. To avoid such problems, you can commit to a healthy lifestyle.

Its not just enough to have a long life but the quality of life that you lead also matters.

Today, the causes of obesity are rising and this in turn increases lifestyle diseases like diabetes and hypertension. Taking a poor diet with a lot of processed foods are the main factors that are implicated in these problems. Leading a healthy life will help to longevity because it extends life expectancy. Its not just enough to have a long life but the quality of life that you lead also matters. This article will take you through some health tips that help to improve your health.

During our day to day experiences, we get in contact with a lot of disease-causing microorganisms. These can cause some diseases that can affect your quality of life. To avoid such diseases, it is important to wash your hands with soap and water for as many times as possible. Wash your hands after using the washroom, before preparing food or touching infected surfaces. If you are in a place that does not have water, use hand sanitizer, and also disinfect surfaces.

It is also important to ensure that you clean food before cooking it. Wash your vegetables, fruits, and other foods that you eat before eating to avoid food poisoning. These practices may seem simple but they play a huge role in reducing the burden of disease and saving a life. Handwashing has been effective in preventing the spread of the coronavirus pandemic.

Your diet plays a huge role in your health. The saying that you are what you eat is very accurate. Since food is the fuel by which your body runs on, eating a healthy diet helps you to stay healthy. A healthy diet is one that provides all the essential nutrients that are carbohydrates, proteins, fat, vitamins, and minerals. It is advisable to take a diet that has fresh fruits and vegetables, unsaturated fat, wholegrain, white meat.

It is important to reduce the amount of red meat and other processed foods. To avoid the risk of liver and heart disease as well as some cancers, reduce the amount of alcohol that you take. It is also important to avoid smoking and reduce the amount of salt that you use in your food. Too much salt increases your risk of getting hypertension.

As you grow older, your immunity system weakens, and the number of vitamins and minerals that you require increases. The professionals behind https://supplementfirst.com/ say that supplements serve to boost your immunity and this enhances the ability of your body to fight infections. Some of the procedure vitamins serve as antioxidants that reverse the disease process. To remain healthier and stronger it is important to incorporate these into your diet.

To improve your health, you can start doing exercise. Exercise has multiple health benefits including stimulating your brain to release endorphins. You can plan to have a regular exercise schedule. Endorphins are substances that resemble morphine except that these are produced in your body. These substances cause you to feel good and stimulate pleasure and this reduces your stress levels.

Having an exercise schedule does not mean that you have to go to the gym. You can get at least 150 minutes of exercise weekly by just taking walks, using stairs instead of using a lift, and parking away from the office or shop so that you take some steps to reach there. Another advantage of exercise is that it helps you lose weight and this in turn reduces your risk of lifestyle diseases.

Your mental health contributes a lot to have good general health. To promote your mental health, participate in activities that reduce your stress levels. This includes doing relaxation techniques like meditation and yoga. Another way to improve your mental health is to get enough sleep because as you sleep, your body gets a chance to repair and refresh itself. An adult should get an average of 8 hours per night. Get at least 8 hours of sleep, avoid loneliness, and show gratitude.

In conclusion, taking care of your health helps to avoid diseases, to improve longevity and the quality of life as well as to avoid other social problems. Some of the ways to take care of your health Include eating a healthy diet, exercise, and taking care of your mental health.

Arthur Brown

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Simple Health Tips That Are Both Effective and Affordable - LA Progressive

Oct 23, 2020

From improving metabolism, increasing energy, balancing cholesterol and insulin sensitivity, the time-restricted eating plan is a scientifically proven way to clear away toxins and improve health

The diet plan focusses on dividing your schedule into specific windows- an eating window and fasting hours.There are six different ways to do so, which work the best for weight loss

Best suited for beginners, skipping meals can help by cutting down calories from your daily diet.

This form of fasting requires a person to fast for 16 hours a day, eat during the remaining 8 hours.

It usually involves 5 days of normal eating (without restrictions), followed by 2 days of calorie restrictions (upto 600 calories)

This method requires a person to go without food for a complete day, i.e. 24 hours, weekly once.

An advanced version of alternate day fasting, a person can choose to fast for 24 hours, every alternate day

This diet plan involves 20 hours of undereating, followed by 4 hours of overeating. This is usually done by eating fairly small meals in a day, followed by a loaded dinner

Any diet, including intermittent fasting, works best when you make your health a priority first. Engaging in brisk physical activity, along with a healthy diet is the key to maintaining a good lifestyle.People with nutritional deficiencies and pregnant women should exercise caution before trying out extreme forms of the diet.

Originally posted here:
Can Intermittent Fasting help you lose weight? - Times of India

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The days are getting shorter, the temperature is getting cooler, and for many of us, our motivation to stay healthy and active throughout the fall and winter may slowly be starting to wane.

Just because youre spending more time inside, that doesnt mean that you can let your wellness routines fall by the wayside. As we all know, physical and mental health are two sides of the same coin, and staying on top of both aspects is the key to maintaining your best health this season.

To get the lowdown on staying active whatever the weather, we chatted with celebrity trainer and nutrition expert Harley Pasternak. Ahead, he shares some of his top tips to get moving without sacrificing your mental health this season.

Celebrity trainer Harley Pasternak shared his top health and wellness tips for fall. (Photo by George Pimentel/Getty Images for Fitbit)

If youre looking to increase the amount of physical activity youre getting, particularly if youre finding yourself at home more than ever before, it can be tempting to dive headfirst into a new fitness regime. Instead of making drastic changes all at once though, Pasternak recommends making incremental changes to your daily routine that will allow your body to adjust slowly.

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If youre doing 4,000 steps a day, telling someone to do 12,000 steps a day is just too big of a change too quickly, he told Yahoo Lifestyle Canada.

Pick one body part a day, each day of the week and [perform] one exercise for that body part. Lets say Monday is lunges and Tuesday is plank, and so on. I think something as simple as that, then building on that by finding two exercises a day is fantastic.

Living in times of uncertainty as many of us are right now can wreak havoc on your mental health and stress levels, but Pasternak recommends focusing your attention on the things that you can control in order to regain a sense of balance.

More than ever its important to focus on what you do have control over, he explained. Being in touch with your stress score, understanding what stress you feel, owning it. I think its really important to be in touch with it.

Like getting active, tracking your mental health can benefit by adding small moments of mindfulness to your day. Studies have shown that a mindfulness meditation practice not only helps reduce stress levels, but also correlated with decreased gray-matter density in the amygdala, which plays an important role in anxiety and stress.

Story continues

Diet, exercise and sleep are key to maintaining a balanced lifestyle. Image courtesy of Fitbit.

Pasternak is a firm advocate of the importance of daily habits in our overall health and wellness, particularly when it comes to diet, exercise, and sleep.

Its interesting to see how exercise, food and sleep can all have an impact on our stress levels, he noted. We know that being physically active is tied to a better overall mental health state, both as a form of catharsis stress release but also the neurotransmitters that are created from moving your body.

ALSO SEE: Rebel Wilson just stepped out in a pair of $108 leggings from Hollywood's favourite activewear brand

Incorporating some of Pasternaks favourite healthy habits, like avoiding refined sugar in our diets, not drinking caffeine and alcohol before bed, and unplugging from our devices not only helps improve the quality of our sleep, but can also help improve our overall feeling of wellbeing.

New technology like the Fitbit Sense Smartwatch can help you stay on top of your wellness goals too, whether thats losing weight, decreasing your stress levels, or getting more sleep. Its built-in sleep, stress and activity tracking goes above and beyond outdated step-counters, and provides you with the data you need in order to make changes.

Pasternak is a fan of the Fitbit Sense Smartwatch when working with clients and monitoring their progress over time.

If I see a client is sleeping poorly or has a lot of restlessness throughout the night, or is not getting enough deep sleep, we can take a look back, he added. The data is so helpful for us to understand if the client is experiencing stress or poor sleep. If so, [we] take a look at their actions or inactions the day prior to see what might have contributed to that, and how we can change that moving forward.

Available now in two shades, you can shop the new Fitbit Sense for $429.

Fitbit Sense Smartwatch. Image courtesy of Fitbit.

SHOP IT: $429, available at Fitbit, Amazon, Sport Chek, Best Buy

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The devastation, the number of cases, the lack of containment of the COVID-19 virus reads like a horror or at best sci-fi movie.The COVID-19 virus is a member of the corona virus family and has proven more contagious and deadly than many of its other family members such as the SARS and MERS viruses.

The corona viruses are a group of RNA viruses that, in addition to affecting humans, can also affect birds and animals.For example, it can cause pigs or cows to develop diarrhea and has been shown to cause brain and liver infections in mice.Its most famous family member, the rhinovirus, causes the common cold, and although contagious is typically not deadly.

They get their name because of the characteristic club-shaped spikes that project from the surface similar to a crown.While its spherical shape might fool you into thinking it is bigger than it is, the COVID-19 virus varies between 60 and 120 nanometers(nm) in size. Thats 1/1000th of a single strand of hair!

Thankfully, although it can sometimes affect the hair causing hair loss, hair loss is not one of its most common presentations.Instead, we are accustomed to the virus presenting with fevers, fatigue, decreased smell, decreased oxygen levels, GI distress, chills, extremity swelling, etc.

For the most part, treatment is supportive with hydration, rest, controlling fevers in isolation.If symptoms are not improving after a day or two or if a high fever is not responding to acetaminophen, then please make contact with your primary care clinic or the emergency room.

Here are seven habits that can decrease your risk:

1. Believe the COVID-19 virus does exist! The virus not only exists but is lethal!It affects persons without regard to economic status, skin color, ethnicity, religion, fitness level or age, although people who are younger and in better physical condition tend to have less morbidity.

To clarify, I believe and most research shows that the main reason for people of color being so greatly affected by the coronavirus with worse outcomes than expected is related to disparity in health care and economic disparity.What this means is that it is less likely for a person of color to have an established relationship with a care provider or have access to care. Therefore chronic diseases are not being appropriately treated if at all, so when an illness strikes, persons of color may not fare as expected.

In addition, without an established relationship with the primary care clinic, their ability to get in and be seen except in an emergency room is significantly less. Transportation to get care may also be a compromising issue.

Certainly, any language barriers, multigenerational households, not having co-pays easily accessible, not understanding how to navigate and advocate for their medical care, all these factors increase the likelihood that a person of color will have a less ideal outcome when exposed to the coronavirus.

2. Physical distancing: The six feet U While we have missed the embrace and company of loved ones and friends, it is important to minimize direct contact or get within 6-8 feet of people who are not in your household.Outdoor activities do help to fill the void of connection, and each day I am grateful that people desire human contact.

Remember, though, that staying six feet apart ideally should be a U.That is, when approaching a stranger, go out to the side of them when youre at least six feet in front of them and stay to the side of them until you have passed them by six feet.Increase the physical distancing when someone is running or biking in your path.

Doing the six feet U should help to decrease the amount of respiratory droplets that are shared.Even when outdoors it is a good idea to put your mask on when a stranger is approaching in addition to doing the 6 feet U.

3. Wear a mask Wearing a mask indoors is a state rule for Minnesota and many other states.It seems unthinkable that it has met with such resistance given that for years we have all been educated to sneeze into our arms to minimize spreading germs infecting others!

Think of the mask as a covered elbow upping the effectiveness of trying to cover your cough.If you are wearing a cloth reusable mask, it is important to wash it regularly depending on your exposure.You can also sanitize it by wiping it down with a sanitizing cloth or hand sanitizer or lemon rind.

According to the Centers for Disease Control and Prevention (CDC), a cloth mask is an acceptable face-covering in the event of personal protection equipment shortage and should be made of at least three layers, ideally cotton, a filter, and outer surface fabric that is water-resistant.Ideally, purchasing a mask with the filter built-in leads to more compliance, as having to purchase and change filters adds another roadblock to compliance.

Mask fit and adjustability are crucial for protection, with ideally the mask having adjustable inter-loop straps to improve filtration and comfort.

4.Wash more than your hands Rightfully so, there is a lot of emphasis placed on washing your hands, as people will touch surfaces, their faces, eat, and in other ways transfer potential virus from objects or other body parts to themselves.Washing with hand sanitizer or soap and water for 20 seconds is felt to be effective in reducing the amount of potential virus on the hands.

However, recall it is a respiratory virus and is most infectious when inhaled. Therefore similarly washing the nose with a saline spray will help to decrease the concentration of potential virus that may be in the nasal passages.

The hair in the nose as well as the mucus does attempt to trap the majority of pathogens and dust, and our use of saline sprays further helps our natural trapping mechanism by removing and diluting the amount of viral load.As an ear, nose and throat specialist, I believe that people should wash their nasal passages with a saline solution at least twice a day and when with any suspected exposure, as well as when coming off an airplane.

5. Leave your shoes at the door The bottom of your shoes can transmit many infections or pathogens that people may expectorate or spit out and you may or may not witness.Therefore, it is a great idea to leave shoes that you wear outdoors near the door to avoid bringing trouble into your home.

6.Keep pets clean Clean your pets nose, mouth, paws and bottom on returning from a walk for the same reasons stated above. Your pets are close to the ground, and while they may not become ill, their body parts, including nose and mouth, contact the pavement or ground where there has been expectorated secretions, increasing the chances of transfer to you.Wiping them down with a sanitary wipe on returning from a walk will be helpful in decreasing this potential route of transmission.

7. The basics: sleep, diet, exercise These are the basics in helping to keep your bodies in tip-top shape to defend itself should it become ill.Therefore it is important to get seven or more hours of sleep, eat a balanced diet that may need to be supplemented with multivitamins, and exercise routine to help bodies deal with the challenges and stress of any infection.

Visit the CDC website or my website,www.maskpromd.com,for more details on masks.

Dr. Inell Rosario is a board-certified ENT and sleep physician practicing at Andros ENT & Sleep Center in Inver Grove Heights, Minnesota. She has many times been recognized as a Top Doctor and Best Doctor in various Minnesota magazines and can be reached atdrrosario@androsent-sleep.comor 651-888-7800.

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Doing the six feet U, and other helpful COVID habits - MSR News Online

Here are the latest COVID-19 developments in Minnesota and Wisconsin.

ST PAUL, Minn. Friday, Oct. 23

Minnesota Department of Health (MDH) Commissioner Jan Malcolm says hospitalizations in the state are climbing.

As of Friday, there are 565 people hospitalized due to COVID-19 across the state, with 160 of them in the ICU.

This is not as high as we saw in May but we are approaching the same number of hospitalizations as we saw earlier in the pandemic, Malcolm said Friday on a regular briefing call with members of the media.

The recent increase in test positivity and the gap between case growth and testing growth shows that there are very high levels of transmission across the state, Malcolm added.

Dr. Tai Mendenhall of the University of Minnesota Medical Reserve Corps joined the Friday briefing to talk about the mental health stressors on Minnesotans that may increase this upcoming winter.

This winter, he said, any normal sickness will be connected to a worry about Do I have COVID? and maybe even Am I going to die?

Mendenhall pointed out that people are losing some ways of coping this winter, for instance outdoor exercise. He said the holidays are bringing extra stress as well.

Mendenhall offered three suggestions to Minnesotans who are struggling this fall and winter:

Malcolm added that MDH is providing a free mental health hotline at 833-437-3466, in collaboration with several other organizations.

Dr. Ruth Lynfield, MDHs state epidemiologist, said to date 28 Minnesota children have been confirmed as having MIS-C, or Multisystem Inflammatory Syndrome in Children.

This is a severe syndrome in children that is thought to be associated with SARS-CoV-2, Lynfield said.

Eighty-eight percent had antibodies that indicated COVID-19, and the rest had been exposed to COVID-19, Lynfield said. Fifty-seven percent required intensive care.

All had fever, more than 80% had gastrointestinal symptoms and more than 70% had evidence of heart involvement.

Fortunately all of these children are now home and we have not had any deaths, Lynfield said.

The age range of Minnesotas cases is 6 months to 16 years. Black and Hispanic children have been disproportionately affected, making up approximately 75% of cases, Lynfield said.

Although its rare, Lynfield said, any symptoms should be taken seriously because there is a high rate of critical illness.

New cases of COVID-19 continue their upward trend, according to numbers released Friday by the Minnesota Department of Health (MDH).

Health officials say 1,721 new cases of the virus were reported in the last day, bringing the state total to 129,863 since the pandemic began. The new cases were confirmed by the results of 26,742 tests (a combination of PCR and Antigen) processed in private and state labs.

Another 13 people have lost their lives to coronavirus, bringing Minnesota's total of fatalities to 2,314. Of those deaths 1,623, or 70%, occurred in long-term care or assisted living settings.

The running total of hospitalizations in Minnesota due to the virus now stands at 9,338 since the pandemic began, with 2,510 of those patients requiring care in the ICU. MDH says 114,679 people who at one time tested positive for COVID-19 have recovered to the point they no longer require isolation.

People between 20 and 24 remain the largest group of Minnesota's COVID cases by a large margin with 16,429, and one fatality. Those from 25 to 29 comprise 12,611 cases and three deaths, while 15 to 19-year-olds number 11,769 cases and zero deaths.

The largest grouping of fatalities involves those from 85 to 89, with 402 deaths in just 1,754 cases. That means 23% of people from this demographic who are diagnosed with coronavirus die from it.

Hennepin County continues to report the most COVID activity in the state with 33,310 cases and 981 deaths, while Ramsey County has recorded 13,782 cases and 357 fatalities. Dakota County has 9,541 cases and 137 deaths.

Cook County in northeastern Minnesota has the least COVID activity with only 12 cases and no fatalities since the beginning of the pandemic, while Kittson County reports 38 cases.

Minnesota health officials are reporting another day of over 1,000 new COVID-19 cases, a trend that continues to cause worry with state policy makers.

The Minnesota Department of Health (MDH) says 1,574 people tested positive over the past day, bringing the total number of cases in the state to 128,152 since the pandemic began. That number is confirmed through a combination of PCR and Antigen tests.

An additional 20 people have died of coronavirus, bringing state fatalities to 2,301. Of those deaths 1,621, or 70% have occurred in long-term or assisted living settings.

MDH says 113,976 people who at one time tested positive for the virus have recovered to the point they no longer require isolation.

Hospitalizations across the state now total 9,226 since COVID-19 arrived in Minnesota, with 2,485 of those patients needing care in the ICU.

Those between the ages of 20 and 24 account for Minnesota's largest group of COVID cases with 16,285 and one fatality. People from 25 to 29 make up 12,451 cases and three fatalities, while the age group from 15 to 19 makes up 11,641 cases and zero deaths.

MDH says people between 85 and 89 account for the largest number of COVID-19 deaths in a single age group, with 399 in just 1,734 confirmed cases.

Hennepin County has the most COVID activity, reporting 33,024 confirmed cases and 980 deaths. Ramsey County has 13,609 confirmed cases and 355 deaths, while Dakota County reports 9,467 cases, 136 of them fatal.

Cook County in northeastern Minnesota has the least COVID activity with 11 cases and zero deaths, while Kittson County in far northwest Minnesota reports just 37 cases.

KARE 11s coverage of the coronavirus is rooted in Facts, not Fear. Visit kare11.com/coronavirus for comprehensive coverage, find outwhat you need to know about the Midwest specifically, learn more about thesymptoms, and see what businesses are open as the state slowly lifts restrictions. Have a question? Text it to us at 763-797-7215. And get the latest coronavirus updates sent right to your inbox every morning. Subscribe to the KARE 11 Sunrise newsletter here. Help local families in need: http://www.kare11.com/give11.

The state of Minnesota has set up a data portal online at mn.gov/covid19.

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Live updates: Minnesota COVID-19 hospitalizations climbing back toward early pandemic numbers - KARE11.com

10/18/2020 Star columnist Jon Speelman explores the exchange sacrifice. Speelman shares five illustrative examples to explain in which conditions giving up a rook for a minor piece is a good trade. As a general rule and in fact (almost all?) of the time you need other pieces on the board for an exchange sacrifice to work. | Pictured: Mikhail Tal and Tigran Petrosian following a post-mortem analysis at the 1961 European Team Championship in Oberhausen | Photo: Gerhard Hund

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[Note that Jon Speelman also looks at the content of the article in video format, here embedded at the end of the article.]

During the Norway tournament, I streamed commentarya couple of times myself at twitch.tv/jonspeelman, but mainly listened to the official commentaryby Vladimir Kramnik and Judit Polgar.

Both were very interesting, and Kramnik in particular has a chess aesthetic which I very much like. In his prime a powerhouse positional player with superb endgame technique, he started life much more tactically and his instinct is to sacrifice for the initiative whenever possible, especially the exchange: an approach which, after defence seemed to triumph under traditional chess engines, has been given a new lease of life by Alpha Zero.

So I thought today that Id look at some nice exchange sacrifices, but first a moment from Norway where I was actually a tad disappointed by a winning sacrifice.

At the end of a beautiful positional game, which has been annotated here in Game of the Week, Carlsen finished off with the powerful

42.Re8!

and after

42...Qxe8 43.Qh6+ Kg8 44.Qxg6+ Kh8 45.Nf6

Tari resigned

Of course, I would have played Re8 myself in a game if Id seen it, but I was hoping from an aesthetic perspective that Carlsen would complete this real masterclass and masterpiece with a nice zugzwang.

You start with c4 to prevent 42.f3 c4, creating some very slight confusion and then it goes:

42.c4 Kg8 43.f3

And for example: 43...Qd7 44.Qh6 Qe6 45.Kg3 fxe4 (45...Rg7 46.Nf6+ Kf7 47.Qh8 Qe7 48.Kg2) 46.dxe4 Rf4 47.Nxf4 exf4+ 48.Kxf4 Qf7+ 49.Kg3 Qg7 50.Qxg7+ Kxg7 51.Rxf8

Black can also try43...Rh7

and here after 44.Rxf8+ Kg7

as the engine pointed out to me, its best to use the Re8 trick:

45.Qxh7+! (45.Rf6 is much messier) 45...Kxh7 46.Re8!

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The black queen is trapped.

For todays examples I used my memory and the ChessBase search mask when I couldnt track down a game exactly. For instance,for the first one byBotvinnik [pictured], I set him as Black with 0-1, disabled ignoring colours, and put Rd4 e5 c5 on the board which turned out to identify the single game I wanted a hole in 1!I also asked my stream on Thursday for any examples, and one of my stalwarts, a Scottish Frenchman, found me Reshevsky v Petrosian (I couldnt remember offhand who Petrosians opponent was) and drew my attention to the beautiful double exchange sacrifice by Erwin L'Ami from Wijk aan Zee B.

Before the games themselves, which are in chronological order,it might be worthwhile to consider what makes an exchange sacrifice successful. Whole books have been written on this and Im certainly not going to be able to go into serious detail. But a couple of points:

The need for extra pieces applies particularly to endgames. For instance,this diagram should definitely be lost for Black:

Its far from trivial, but as a general schema the white king should be able to advance right into Blacks guts and then White can do things with his pawns. Something like get Ke7 and Rf6, then g4 exchanging pawns if Black has played ...h5. Play f5, move the rook, play f6+, and arrange to play Rxf7.

But if you add a pair of rooks then it becomes enormously difficult. And indeed I really dont know whether God would beat God.

Select an entry from the list to switch between games

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When 3 is greater than 5 - Chessbase News