Category Archives: Diet And Food

A slow metabolism can cause a lot of trouble over time but luckily, there are plenty of ways to speed up metabolism naturally. If you want to lose weight fast, you should consider applying some of the tips below to your daily routine. Who knows, they might help you blast belly fat sooner rather than later. You don't even have to put yourself through the horrors of intermittent fasting or the keto diet either although both approaches have been researched thoroughly and proven to aid weight loss.

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One way to help weight loss is to speed up your metabolism naturally and these 3 easy-to-follow tips can help you do just that. You dont necessarily need a wealth of equipment either. In fact, as well as weight loss, it's even possible to get big arms with no weights.

Fitness experts predict top 5 post-lockdown fitness trends

An improved rate of metabolism can help you keep weight off, and generally turn you into a healthier and leaner individual. As usual, there's no instant fix to be had here, but being fit and having a faster metabolism quickly become a virtuous circle.

The new Centr Unleashed programme uses bodyweight exercises only to get you fitter

(Image credit: Centr)

Why should you try HIIT workouts? For one, it improves metabolism and burns calories long after you finished with your daily HIIT session, making you a fat-torching machine that's on 24/7. The best thing about HIIT workouts is that they can be done anywhere using any sort of equipment: you can do a full body HIIT workout in the park or even follow the ultimate HIIT workout that uses your bodyweight only (and a skipping rope).

Is weight loss faster if you add a fasting diet to cardio?

You can also have a HIIT sessions on a treadmill, elliptical trainer or rowing machine but even if you haven't got the best home gym setup, you can do HIIT with cheap fitness equipment still available to buy online. Try to do HIIT workouts in the morning: research reveals early morning is the best time for weight loss.

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According to research cited by Healthline, "proteincauses the largest rise in TEF (thermic effect of food). It increases your metabolic rate by 1530%, compared to 510% for carbs and 03% for fats." As Healthline explains, the "thermic effect of food caused by the extra calories required to digest, absorb and process the nutrients in your meal."

Since digesting protein takes more effort from your body, by eating more of it you will basically work out using your metabolic system (we might be exaggerating here). Protein is also essential for muscle repair and recovery, so if you are actively working out, it is recommended to take between 1.6-2 grams of protein per body kilogram per day.

You should source protein from a variety of food stuff like lean meat, nuts, green veg and eggs. Supplementing protein is also popular among athletes: protein powder shakes are probably the most convenient way to get your protein fix on the go but you can also have protein bars or jerky as well as post workout snack.

(Image credit: Sage)

Caffeine found in coffee and teas can boost metabolism significantly. Not everyone reacts to caffeine the same way and it is also recommended not to drink too many cups of coffee/caffeinated beverages in a day. Green tea has a lower caffeine content so combining coffee and green tea consumption can have better results.

Drinking more water can also improve metabolism: combine increased water consumption with more fibrous food for the best results.

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How to speed up your metabolism naturally: Top 3 tips to blast belly fat and get in shape - T3

Modern sled dogs from across the Arctic can trace their ancestry back to Siberia, according to a new genetic study that dovetails with archaeological evidence. Todays familiar breeds such as huskies and malamutes are descended from a lineage that was well-established in Siberia 9,500 years ago and has been critical to human survival in the Arctic ever since.

We know that modern sled dogs belong to a human cultural group, the Inuit, and that is probably the common origin of the Alaskan and Siberian huskies, Alaskan malamutes, and Greenland sled dogs because those dogs are closely related, says Mikkel-Holder Sinding, co-author of new research published in the journal Science and a population geneticist at Trinty College, Dublin.

The team sequenced the genomes of 10 modern Greenland sled dogs and compared them to not only a 9,500-year-old sled dog (represented by a mandible found on Zokhov Island, Siberia) but also a 33,000-year-old wolf from Siberias Taimyr Peninsula. Their analysis shows that the majority of the modern Arctic sled dogs ancestry is descended from the same distinct lineage as the 9,500-year-old Siberian dog. This is especially true of the Greenland sled dog, which, given the relative isolation of their home island, has the least mixture with other dog groups and most closely represents the original ancestry.

Evidence of ancient genes from the 33,000-year-old Siberian wolf also appeared in the modern dogs. Surprisingly, however evidence of North American wolf ancestry was absent in the modern sled dogs sampled, although the two species have lived in proximity across the Arctic for thousands of years and share familiar physical features and howling cries. The lack of North American wolf genes in modern sled dogs is a puzzle, particularly because Arctic people know sled dogs do mix with their wild relatives. Perhaps, Sinding says, dog ancestors might lie among the many North American wolf populations that were eradicated.

These Pleistocene wolves are very old, predating the domestication of dogs, so they are not a perfect match at all for this signature we are picking up, Sinding says. Who really knows what kind of wolf diversity there was around even just a few hundred years ago? Theres more to this story for sure.

A long lineage

The site at Zokhov Island that yielded the 9,500-year-old sled dog genome also includes physical evidence of sleds and harness materials. Bone analysis has led one team of scientists to suggest that the site may represent the earliest-known evidence for dog breeding, with sledding as a goal, and that the process may have started as long as 15,000 years ago.

The sled dogs genetic history aligns with archaeological evidence. Together, the findings suggest the dogs have been established for nearly 10,000 years and have spent those many millennia doing the same things they do today.

For me, one of the most important aspects of this study is how it shows the importance of utilizing all available data from the archaeological record alongside the analysis of ancient genetics, says Carly Ameen, a zooarchaeologist at the University of Exeter. Ameen wasnt involved in the study but last year co-authored a study how sledge dogs accompanied Inuit dispersal across the North American Arctic.

The sites inhabitants would have had good reason to want sled dogs. The remains of polar bears and reindeer found on Zokhov show that hunters had a wide range and somehow transported large animal kills to their camp. Tools suggest even wider travel. Obsidian implements found here have been sourced to more than 900 miles away. For ancient Arctic peoples to cover such distances, the authors theorize, dog sledding might have been essential.

Shared with the polar bears

Sinding and colleagues also found genes that appear to be unique among sled dogs when compared to their canine relatives. Perhaps not surprisingly, many of the standout adaptations have to do with food.

Sled dogs, like the Arctic peoples they live with, have eaten a steady diet of unusual fare, including fatty seal and whale blubber. The Inuit and their dogs have evolved an ability to eat huge amounts of fat but avoid cardiovascular disease. Their genetic solutions to this problem are entirely different; the sled dogs method matches another Arctic icon, the polar bear.

The polar bear has a very specific gene thats selected to help it eat unlimited amounts of blubber without getting cardiovascular disease, Sinding says. We see almost exactly the same gene being very highly selected in the dogs.

Other adaptions found in sled dog genes seem to show coevolution with species that are not similar yet share the same problems. The woolly mammoth genome features highly selected thermal receptors that helped these animals sense changes in temperature, and the features mark a major difference between them and their elephant kin. That same group of proteins is selected in sled dogs, according to the study. We have no clue why, Sinding says. But given that we see it in the mammoth and now in the sled dog, it seems to mean that this temperature sensation has some really important role in the Arctic.

Ameen stresses that a genetic study like this can help to illuminate different, interesting aspects of ancient dogseven if it hasnt entirely put to rest the question of how much wolf ancestry is in their bloodlines.

Recent attempts to discover the origins of the first domestic dogs have been stalled by a sole focus on genetic and morphological difference between dogs and wolves, she says. But when incorporated with archaeological evidence for sledding, as well as investigating dogs adaptation to new human-provided diets, a much clearer picture of those early domestic dogs emerges.

Link:
Husky Ancestors Started Working 9500 Years Ago | Science - Smithsonian Magazine

We are sure you must have used this exotic spice to make tea or a special curry, but it's time you think outside the box. If you want to keep infections at bay, drinking a cup of soothing star-anise infused tea regularly will be a healthy choice.

Boil a cup of water and add 4-5 star anise to it. Let it simmer down well. Cool for 10-15 minutes before drinking. Your cold and cough fighting drink is ready in minutes!

Luke also shared an easy recipe for a detoxing concoction, which also combines the healing properties of other Indian spices like ginger and cumin. Add these spices to some boiling water. Strain the solution.

Both the drinks are best consumed on an empty stomach. It can also be given to young children. If you have been diagnosed with ovarian or spiked up oestrogen levels, consider taking a doctor's advice first before adding this to your diet. Moderation is advised.

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Star Anise is the secret flu fighter in the kitchen you should be having! - Times of India

The United Nations is working with leading telecommunications players in Africa to fight misinformation on the coronavirus outbreak, executive secretary of the UN Economic Commission for Africa Vera Songwe said Wednesday.

Mobile network operators MTN, Airtel, Orange SA, and Vodacom, in partnership with the foremost international organization, plan to build a mobile platform that delivers Covid-19 information to about half of the continents population around 600 million people free of charge.

The Africa Communications International Platform went live on Tuesday in some countries, with initial posts on tips about Covid-19 hot zones, daily updates from government and healthcare groups, as well as symptom checker features, reports show. It will be available in about 23 African countries with plans to roll out in Latin America, Songwe said.

The goal is to tackle the incessant problem of Covid-19 misinformation. Since the first case of the novel coronavirus was first confirmed in the region late February, African governments have been faced with the twin task of curbing further spread of the deadly disease and tackling misinformation surrounding the pandemic which is spread mostly through social media platforms.

The misleading information overtime range from those about cures and remedies for the coronavirus disease making rounds on the dominant local chat platform WhatsApp to suggestions of weather and demographic factors hindering the spread of Covid-19 in Africa on blogs despite leading health experts and scientists debunking such claims.

Greater reliance on social media and other platforms give people access to a wider range of sources and alternative facts, some of which are at odds with official advice, misleading, or simply false, a report jointly released by Reuters Institute and the University of Oxford said.

Africa has recorded more than 336,000 cases of the virus infections so far, with nearly 9,000 deaths and over 160,000 recoveries, according to data available on the Africa Centers for Disease Control and Prevention website. The acceleration of the pandemic across the continent further highlights the need to combat misinformation.

The mobile communications platform offers services using a combination of text and voice interactions, MTN Chief Executive Rob Shutter said, adding that issues of low smartphone and internet penetration in African markets were considered while building the platform.

Allaying fears of possible breach of privacy, ECA lead advisor on digital matters Tunde Fafunwa noted that personally identifiable information such as mobile numbers will not be passed on from the operators to the government. However, we will still be able to identify hot zones through information gathered from features such as the symptom checker, he said.

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UN rolls out Covid-19 information platform with dominant telcos in Africa - Ventures Africa

NEW HAVEN, Conn.--(BUSINESS WIRE)--While infertility, or the inability to conceive after one year of trying used to be a womans problem, there is now a better understanding of the important role men play in conceiving. In at least half of all infertility cases, men are either the contributing or leading cause. To help couples better understand common fertility issues, Mary Jane Minkin, MD, OB/GYN, founder of MadameOvary.com, sheds light on male fertility factors and how men can be proactive in improving their fertility.

The well-known advice for couples trying to conceive are centered around the womans fertile window or when she should start to abstain from alcohol, says Mary Jane Minkin, MD, Clinical Professor of Obstetrics & Gynecology at Yale University. However, it takes two to tango, and couples should be aware of both female and male fertility issues to improve their odds of conceiving. As science and research continues to move forward in treating infertility, realize that there are ways to address male fertility, and that 90% of infertility cases are treatable with current medical therapies.

Dr. Minkin suggests the below tips to help men be proactive when it comes to their fertility:

The trying to conceive journey looks different for every couple, adds Minkin. Both partners should remember to be proactive about their health, modify their lifestyle accordingly, and if struggling to conceive, be supportive of one another and prioritize communication.

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Men's Health Month: Mary Jane Minkin, M.D., OB/GYN Shares 5 Proactive Fertility Tips for Men When Trying to Conceive - Business Wire

The best educational toys for kids will combine a fun aspect which allows a child to play, whilst engaging their mind to learn key skills in the process. This could be anything from perseverance, cause and effect, investigation, hand-to-eye coordination or STEM. But how do you know which educational toys to pick?

Young children are sponges when it comes to learning new things. So, just like youd make sure your kids have a varied, nutritional, balanced diet when it comes to what they eat, ensuring they have a balanced play diet that incorporates different activities and games as stimulus for their minds is also important.

But dont worry making sure a child has sufficient stimulation to enable their brains to develop fully is easier than it sounds.

Learning, the development of key skills and stimulation for children comes from a variety of sources. While playing with educational toys has an important role in that, so does providing them with different experiences, letting them play with other children and talking to them about their day or what youre doing as they watch you do it.

Joanne Moore, aPrimary School Teacher in Norfolk and Educational Product Adviser to Learning Resources told GoodtoKnow that educational toys are essential to a childs development.

As stated by Einsteinplay is the highest form of researchand from a very early age children learn and develop through play, Joanne told us. They allow children to freely explore, challenge their minds and support the development of many skills from fine motor control, early mathematics to speech and language.

Child development expert and psychologist Dr. Amanda Gummer, who is also the founder of Dr. Gummers Good Play Guide, adds that while toys that promote school-based learning can help childrens confidence at school and help them embed the learning: there are also lots of educational toys that support learning through encouraging exploration, fostering curiosity, building relationships, exploring moral dilemmas etc which should not be ignored.

Toys that encourage a child to be actively doing and toys that provide open-ended opportunities I feel are most important for early child development, says Joanne.

Toys that are kinaesthetic allow a child to develop their hand-eye coordination plus their fine and gross motor skills. These skills are the essential building blocks before a child can learn to write. There are some great apps available out there for online learning. However, I feel it is important to do as much off-screen learning as possible for young children.

Open-ended toys allow a child to explore their own imagination and creativity. They will often provide a child with challenges which build resilience, perseverance and problem solving skills. These are all characteristics of effective learning. These characteristics are essential for young children to develop in order to become an effective and motivated learner for life.

STEM stands for Science, Technology, Engineering, and Math. STEM toys are designed to promote learning, curiosity, and education while they are played with.

When it comes to educational toys for kids, STEM toys in particular are great for helping your child develop innovative thinking, hand-eye coordination and spatial skills amongst other things while they play. Youll love watching STEM toys foster creativity and problem solving in your child.

Its never too early to introduce your children to toys containing letters and numbers so that children become familiar with them at an early age, says Dr. Amanda Gummer.

However, Dr Gummer also emphasises that its important not to hot house children. Basically, try not to force the educational toys on them.

Feeling pressured to play with a particular toy is a sure way to turn a child off wanting to play with it and wanting to learn, Dr Gummer advises.

Below weve rounded up the best educational toys for kids aged 1 to 5. All the toys are out this year and recommended by experts, fellow parents and those in the know! Scroll through to find the right products aimed at your childs age.

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Best educational toys for kids aged 1 to 5 - goodtoknow

In this June 11, 2020, file a passer-by wears a mask out of concern for the coronavirus while walking past a storefront window in Boston. (AP Photo/Steven Senne, File)

The number of coronavirus cases are still on the rise in North Carolina. In parallel, the economy is in free fall. The state unemployment rate has more than tripled since February, and 1 million people have filed for unemployment benefits. Fortunately, its possible to balance kick-starting the Tar Heel State economy while protecting our most vulnerable residents.

Gov. Cooper needs to get on board. Although parts of the state economy have started to reopen, the governor continues to veto legislation that would relax restrictions further. Restaurants remain forced to operate at limited capacity, and health clubs, as well as similar businesses, remain closed. The governors ultra-cautious approach has likely cost North Carolina nearly $200 million from the now-cancelled RNC convention.

Despite what some doomsday predictions claim, a return to normalcy can be done safely.

Public health officials and the doctors who have dealt with coronavirus patients have learned a lot since the start of the pandemic notably, who is most susceptible to the virus. More than 80% of coronavirus-related deaths are people over the age of 65, and 42% of fatalities occur in nursing homes or alternative assisted living communities. Additionally, less than one-in-10 deaths list the coronavirus as the sole cause; the rest involve a pre-existing condition that inflamed the effects.

The fatality rate when including the entire population? Just 0.4 percent. For Americans who are 34 years old or younger, the death rate is even lower: 0.0005 percent, or one fatality per 2,000 cases.

It seems silly to keep the state economy running on low power mode when its evident which group of people needs to be protected; everyone else, which accounts for the vast majority of North Carolinians, should be able to get back to work and return to a near-normal life.

At-risk groups including older people and those with pre-existing conditions should continue to take more precautions and limit human contact. Visitation and isolation policies should remain in place at nursing homes and other establishments where vulnerable populations live or frequent. Younger, healthier people can do their part by following common sense, facile health practices.

Frequent hand washing, being cognizant of crowds and staying home if symptoms reveal themselves are among recommended protocols. New reports indicate that asymptomatic spreading of the virus which was initially a major fear is rarer than previously thought. Its easier to limit the spread when its obvious who is potentially infected. Optimizing your immune system with a good diet, exercise and enough sleep will also help your body fight the virus, or the common cold for that matter!

The name of the game is to isolate the few to protect the many; not the other way around.

As part of a bipartisan group of 70 experts which included doctors, academics, economists, scientists and business specialists we outlined this sentiment in a letter to President Trump in May. Among other recommendations, we recommended that a professional statistician be added to the Presidents Coronavirus Team, that more emphasis be placed on accurate record keeping, and for a much stronger focus on effective therapeutics. When adopted together, these recommendations can help our state and the entire country get back on track.

North Carolinians dont face a binary choice between economic recovery and protecting the states most at-risk population. We can have the best of both worlds. Gov. Cooper should take note.

Dr. John Droz is a physicist residing in North Carolina and is a partner of the Job Creators Network Foundation.

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DROZ: Name of the game: Isolate the few to protect the many - North State Journal

From director Josephine Decker and screenwriter Sarah Gubbins, the indie drama Shirley tells a story about renowned horror writer Shirley Jackson (Elisabeth Moss) that blurs fact and fiction. When the arrival of newlyweds (Odessa Young, Logan Lerman) shakes up her writing routine and raises the tension between Shirley and her husband Stanley (Michael Stuhlbarg), they begin to toy with the couple and push their limits in a way that could have a lasting effect on their relationship.

During this 1-on-1 phone interview with Collider, actress Elisabeth Moss talked about why she was nervous about playing the brilliant but troubled real woman, the inspiration she got from co-star Michael Stuhlbarg, the research that was key in helping her find her performance, why it was liberating to explore Shirley Jackson, and what she hopes audiences take from watching the film. She also talked about The Handmaids Tale Season 4, and how theyre currently trying to figure out how to safely return to work to finish shooting the season.

Image via Sundance Institute

Collider: I have to say that I just was so fascinated, enthralled and compelled by this film, and you and everyone else in this is just so phenomenal.

ELISABETH MOSS: Thank you. I really appreciate that.

Actors always talk about wanting to find characters that challenge them, and it seems like there are so many challenges with a character like this. What excited you about the challenges with something like this, and in what ways do you feel this character most challenged you, as an actress?

MOSS: This the first time that Ive ever played a real person, I think. I could be wrong, but I think so. Its been a long road, so I could be forgetting some poor soul, but its the first time that Ive played a significant historical figure, I should say, that everybody knows. I think that was the challenge for me. It was a little frightening. I was a little nervous about that. Im not really that interested in doing research and stuff, and I had to do all of this research, all of a sudden, and approach it in a completely different way. Michael [Stuhlbarg] was incredibly inspiring, in that sense, because hes very good at that and thats how he works. He really helped inspiring enthusiasm and also literally sent me material to read. I honestly dont know if I could have done it without him. That was the thing that was new for me, and definitely a challenge.

Image via Sundance Institute

What sort of research most helped you? Did you read the novel? Did you read her work? What was the key in finding her, for you?

MOSS: The thing that was the most inspiring was reading these letters, between Stanley and Shirley, that we got. That was really rare, that we found them. It wasnt a biography, it wasnt her stories, and it wasnt her reading her stories, which we had a recording of. It was truly them. Thats how we really discovered their sense of humor, their intelligence, how much they loved each other, and how much anger was there. That was the most helpful thing, I think.

Did you approach this as though you were playing Shirley Jackson, the author, or did you approach this as a character that happened to be named Shirley Jackson, who was also a writer, since this is somewhat fictionalized?

MOSS: Yeah, totally. The honest answer is a little bit of both. The research into who Shirley was laid the groundwork. That was the bedrock of it. And then, at one point, I remember saying to Michael, right before we started, Now, I think we have to let it go. I think weve gotta let it all go. You can get so wrapped up in playing a real person that you care more about that than playing the other parts of them. And so, we both decided that we were going to do our own Shirley and Stanley, and this was gonna be our own version of them. You have to forgive yourself a little bit. Its the only way that you can actually proceed without fear. I think that was really helpful for us to do, at a certain point. Its not an exactly accurate story of Shirley Jackson. I think that its important to mention she was incredible mom. She was wonderful to her kid and a great cook. Ive spoken to her son, and she was a great mom. Obviously, thats not included in the story. So, its a slice of this woman.

Shirley is a blend of madness, loneliness, depression, sadness, despair, and all of these emotions. Is that fun to explore, as an actor, or do you have to learn to pace yourself through all of that?

MOSS: I love it. I love that kind of work. I am very fulfilled by it. I am not afraid of it. Im not a method actor. Part of the reason why Im not a method actor is because I do think that would be exhausting and maybe Im just lazy. Maybe Id be a better actor, if I was a method actor, but its just not quite my style, so I dont get exhausted by it. I love it. I find that all characters end up being a facet of your personality, and I have a lot of Shirley in me. I loved exploring that. It was liberating.

Image via Hulu

Is there a challenge in playing someone whose mind is something of a mystery, or do you just try to be present in each moment?

MOSS: I think that you do the latter. I remember talking to Sarah Gubbins, the writer, and for me, this was a story about a writer and their process, how difficult and challenging that process can be, and the places that you have to go in your imagination, in order to get the story, and to be that brilliant. Thats what I focused on. So, as far as the parts that were maybe not real, or maybe they were in her imagination, or maybe her mind was taking over, she did have a fair amount of drinking happening and she did have a fair amount of, unfortunately, a reliance on pills and diet pills, and that kind of thing, and I think that really was messing with her mind, quite a bit. I think the only way to do that, though, is to play it like its real because its real to her, and thats all that matters.

What do you hope audiences take from this film?

MOSS: I love her so much. I have so much admiration for her. I think she was brilliant, and I think she was a good person, and I think she had a great sense of humor, and I hope that people see that. She was troubled, and she had substance abuse problems, and she was bit troubled in her mind, but I think that she was a brilliant woman. She was so ahead of her time and she inspired so many people that came after her. And so, I hope that people get that little bit of her. I hope they take that away.

You were only two weeks into shooting Season 4 of The Handmaids Tale, before production shut down due to COVID. As a producer on that series, have you been a part of the conversations about how to get back into production safely? What are your biggest hopes and fears, in that regard?

MOSS: Yes, we have a production call, every week, and we have a producer call, every week. There have been a lot of emails, a lot of Zooms, and a lot of conversations. One of the great things that our line producer has done is basically gone to every single department and talked to them, and picked their brain and tried to figure out what their daily process is, and what theyre looking for and what they need, in order to feel safe, which I think is a really important part of it. Theres a lot of stuff thats above my pay grade and above my head, that were all reading about in the Hollywood Reporter. But for us, as producers, and for most producers, its about, how do you do it and be safe? Thats all. Human life is not worth making a TV show for. Everyone wants to go back to work because we love what we do, and theres also people that need to support their families and themselves. The producers contributed to a fund for our crew, that is out of our own pockets and has nothing to do with our larger corporation. We put a lot of money into it, and weve been keeping our crew going through that and supporting them being out of work. But weve gotta do it safely, and were just trying to figure that out. Its all new territory, and were all in the same boat here.

Shirley is available at Hulu and on VOD.

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Elisabeth Moss on Shirley and The Handmaid's Tale Season 4 - Collider.com

By Justin MillerSpecial to theOpelika Observer

People come in contact with thousands of germs each and every day. Some of these germs can cause a person to fall ill and have adverse effects on the human body. Luckily, the body has its own set of defenses to fight these germs: the immune system. However, in order for it to work properly, people must take proactive measures.

Like a car, the immune system needs to be tuned up in order to properly function, said Tamara Warren, an Alabama Extension human nutrition, diet and health specialist. Proper nutrition and physical activity are keys to tuning up an immune system.

Proper Nutrition in Diets

There are many people today who do not incorporate nutrient-rich foods into their diet on a daily basis. Having a diet that consists of proper amounts of nutrients is one of the best ways to build up an immune system. Warren said that several nutrition-related health problems can lead to an ill-prepared immune system.

Diets that are high in calories, fat, salt and sugars can lead to the development of chronic diseases, she said. Many of these diseases, including obesity, heart disease and diabetes, can cause the immune system to tune down.

Consuming the right amount of nutrients provides the body with the necessary tools to fight off infections and diseases. Warren said meals should include a variety of foods from all of the food groups.

Fruits and vegetables, whole grains, proteins and dairy products all contain key nutrients that are important to an immune system working properly, Warren said.

Get Moving

In addition to a proper diet, physical exercise is also an important aspect to developing a strong immune system. Warren said people should engage in physical activity daily.

Physical activity increases oxygen levels and provides the human body with the needed energy to strengthen an immune systems fighting power, she said. Adults should be active for 150 minutes a week and youth for 60 minutes a day.

While some may lack the motivation to exercise, Warren said walking is an easy option that can fit into almost any schedule.

Walking is one of the easiest and most stress-free exercises that can also be enjoyable, Warren said. The key is to start small and steadily increase the time you devote to physical activity.

Walking Like a CHAMPION

The Alabama Extension Walking Like a CHAMPION campaign is here to help people get moving. This is an ongoing statewide campaign that encourages Alabama residents to get healthy by eating the right foods and adding physical activity to their daily routines. Participants can walk as individuals or be a part of the program with a group. Visit the Walking Like a CHAMPION page for more information.

More Information

The Alabama Extension content piece Tuning Up an Immune System provides a more in-depth look into strengthening an immune system. More information on health and nutrition is available on the Alabama Extension website http://www.aces.edu.

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Keys to boosting the immune system - Opelika Observer

Each week the Reckon Women newsletter includes a column from an Alabama woman, in collaboration with See Jane Write. Click here to sign up for the newsletter. Click here to sign up for the Reckon Women Facebook page.

By: Millie Jackson

A few weeks ago, I was having a socially distanced visit with a friend. She quipped, Ive gained the Covid 19. Ill have to buy new clothes. I just shrugged. I knew that I had probably gained a few pounds during the time I have been at home, but I was no longer obsessing about it or particularly worried. I dont even own a scale anymore.

It hasnt always been the case. My weight has cycled up and down much of my life. My first diet was in junior high when I was considered chubby. I was rewarded with pretty clothes for losing weight. The message that thin was good and fat is bad had been reinforced and I learned it well.

The language of diet culture reinforces that we are supposed to hate our bodies, that we should be at war with fat, and that we should do anything possible to achieve an ideal that is not possible for many women. The $70 billion-dollar weight loss industry needs to feed us these messages to sustain itself. I have seen this language most of my life, but it has only been recently that I have really thought about what it is telling me.

At the beginning of the quarantine period there were many warnings about gaining weight while we were unable to live our normal lives, unable to exercise or go to the gym, unable to even go to the grocery store. Over the past few months I have read and seen many weight shaming postings and articles. There is really nothing new in the language, but I think it is more noticeable right now.

Weight can be a factor in health, but it isnt the only one. What it means to be healthy is multi-faceted and needs to take multiple factors into consideration. Reinforcing shame doesnt help anyone lose weight or improve their health.

I yo-yo dieted for decades, which was much more harmful to my health than maintaining a weight. A decade ago, I hit a high on the scale and looked for the most efficient way to make progress. What I found, a 1,000 calorie a day diet of bars and shakes, nearly destroyed my health and led to multiple injuries despite a 150 pound weight loss in a year.

I had done some crazy things before this Optifast, long term fasts, and the ever-present Weight Watchers, but nothing as drastic as that diet. Id like to claim that was my last diet, but it wasnt. But over the past decade I have been educating myself more about health and nutrition. Ive explored a number of the popular programs and diets. Some have benefits but some that appear positive send just as harmful of a message as the diet industry.

What I ultimately learned was that cooking real food, moving my body regularly through exercise that helped me rather than punished me, and not obsessing about a number on a scale served me better than any diet I had ever tried.

Over the past year I have settled into accepting and appreciating my body more. Im not always perfect and neither is it. It doesnt mean that I dont want to change some things but that isnt my constant focus. I have regained much of the weight I had lost because sustaining a 1,000 calorie a day diet along side a crazy exercise schedule is simply impossible. Im working on listening to my body more and what it needs. I have rediscovered exercise like walking which helps me move but also gets me outside more often.

Releasing much of the moral judgement about food and about my body has led me to be more content than I was when I focused on weighing, measuring and tracking every ounce of food I ate and every move I made. Losing weight was supposed to solve all my problems but in reality, it compounded some of my health problems. Rather than fight a battle with my body, I am now learning what matters to me being at peace with who I am right now.

Millie Jackson is a writer, coach, storyteller, and yoga teacher. You can learn more about her at http://www.millieljackson.com

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