 Image credit: Alan KO on Unsplash It’s every weight loss enthusiast’s dream to zap the belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness? myfitnesspal has the info..
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 Binge-watching the news lately? If so, you probably have heard the coronavirus attacks the immune system. The people who are most at risk are immunocompromised. The immune system is an essential bodily function that needs to be taken care of. It is the body's primary defense mechanism against foreign organisms such as viruses and bacteria. If you're looking for other ways to boost your immune system besides getting enough sleep and staying hydrated, maybe it's time to try some vitamins! Take a look below for the best vitamins to help enhance your immune system: Vitamin A Vitamin A is integral to the development of the immune system, as well as boosting it. It also regulates cellular immune responses. This vitamin also has an antioxidant effect to help strengthen the immune system. Vitamin B Specifically, Vitamin B6, as it is vital to support your immune system by producing antibodies to help fight viruses and infections. Not only that, but this vitamin can support brain health by improving cognitive function. So yeah, treat yourself to ordering that salmon tonight, cause it's packed with this vitamin!  Vitamin C You knew this was coming, right? Obviously, we had to include this vitamin C, as it is a powerhouse when it comes to boosting your immune system! Out of all of the vitamins listed here, this is the one that you should've started taking, like yesterday. This vitamin is a powerful antioxidant that stimulates the production of white blood cells, which can help you fight off bacteria and viruses. It can also help produce antibodies, which can help fight against invading pathogens by binding themselves to foreign microbes, which helps neutralize them.  Vitamin D A deficiency in vitamin D can increase your susceptibility to infection and is linked to causing autoimmune diseases. Since we know you don't want that (especially in this pandemic), it's recommended to drink milk and get some sunshine. But when you go outside, make sure you use a facemask and stay 6 feet away from everyone else! #socialdistancing  Vitamin E What a surprise, another antioxidant! Immune cells have higher concentrations of vitamin E, all the more reason to use it to boost your immune system! A deficiency in this vitamin will cause a decrease in cellular immunity. It helps the formation of red blood cells, which can improve blood circulation as well. Think about buying foods rich in vitamin E like spinach, sunflower seeds, broccoli, and kiwi. Iron Iron, which is found in hemoglobin, is a vital substance, and about 70% of it can be found in red blood cells. Red blood cells help transfer oxygen from your lungs throughout your body, including your immune system. Without this essential function, you're going to start to feel tired and fatigued. This exhaustion will affect your immune system's ability to fight off infections.  Selenium
Selenium helps you lower the oxidative stress in your body, which can boost your immune system. A deficiency in this vitamin can harm your immune cell function and weaken the immune system's response to potential threats such as bacteria and viruses. Zinc Zinc is vital when it comes to your immune system because it keeps everything in balance. It can decrease the rate of infection by slowing down your immune system's response. This helps control inflammation that can be deadly in your immune system. You can find Zinc in a bunch of foods such as oysters, yogurt, and chickpeas. This article was originally published at iveeapp.com  Image credit: Samuel Ramos on Unsplash When trying to lose weight, it can be hard to sort through the myriad conflicting information. Should you give up dairy? What about the protein-packed, gut-healthy benefits of Greek yogurt? myfitnesspal has 11 of the most common weight-loss myths.
 Image credit: The Creative Exchange on Unsplash Who knew when you packed up your desk and carried your work computer home back in the spring, you'd still be working from home now? But here we are. While swapping morning commutes for workouts and cooking more at home has helped many get healthier, the transition also has downsides resulting in letting some healthy habits slide. myfitnesspal has a list of mistakes you could be making that's hurting your weight-loss goals!
 Image credit: Brian Mann on Unsplash We can all agree there are numerous mental and physical benefits of walking. Whether it’s a structured walking program or simply adding 10 minutes wherever you can, walking can help improve your overall health. myfitnesspal has the help for you...
 Image credit: Yuris Alhumaydy on Unsplash You drift off to sleep easily, then all of a sudden it’s 3am and you’re wide awake. The time you wake up during the night is no fluke, and with 74 per cent of women agreeing their sleep is often disturbed, we need to know why! The Sun has some insight...
 Image credit: Christopher Sardegna on Unsplash Walking is one of the most accessible exercises you can do to improve your heart health, lose weight, live longer and boost your mood.. If you’re starting a regular exercise routine, it may seem daunting to aim for 10,000 steps a day. The good news is you can build up slowly without drastically altering your schedule — and if you already get 10,000 steps a day, you can still add more. You can read more over at myfitnesspal.com!
 Image credit: Magnet.Me on Unsplash Sitting is a part of life, yes. But we’re sitting so much these days, and it’s catching up to us. With so many of us 'working from home', just what damage is being done to us as we sit at the desk for hours? myfitnesspal.com has some answers...
 Image credit: freestocks on Unsplash If you’ve been working from home during the COVID-19 pandemic, you might feel like all of the days are running together and you don’t have a good handle on time anymore. Here’s a question for you: When’s the last time you took time off work? The Muse can tell you how you could make the most of your time off!
 Image credit: Unsplash A recent study found that people who reported lower levels of exercise during Covid than previous exercise habits also reported a decline in their mental health. You can read more over at Runner's World...
 Image credit: Derick McKinney on Unsplash Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans. Coach Magazine has the full guide for you...
 Image credit: Isabella and Louisa Fischer on Unsplash There are few things as frustrating as being unable to fall asleep, especially if you have a big day ahead and need your rest. In a recent YouTube video, Doctor Jo, a licensed physical therapist and doctor of physical therapy, demonstrated a simple breathing exercise that she recommends to clients, claiming it can help you drift off nice and quickly, rather than spending hours in bed, staring at the ceiling or counting sheep.
She calls it the '4-7-8' technique, and it consists of inhaling for 4 seconds, holding that breath for 7 seconds, and then exhaling for 8 seconds. You can learn more about this technique with Runners World!  Image credit: Jennifer Burk on Unsplash If you’ve started to notice that you get out of breath after one flight of stairs, it’s time to work on your fitness. The good news is that it won’t take that long to improve no matter what type of exercise you choose. Think a month or two, if not a few weeks, although of course some disciplines will help you improve faster than others. Coach Magazine has the full story!
 Image credit: Danny G on unsplash Whether it's a starfish or the fetal position, we all have that favourite sleeping position when we get into bed. But the way you lie at night could be having an impact on your health. The Sun has the lowdown...
 Image credit: Renee Fisher on Unsplash Weight loss is more than just calories in and calories out — other factors such as quality of sleep, stress levels and a positive mindset can influence the number on the scale. The latter is important because approaching weight loss with a rock-solid mental game not only sets you up for success to lose weight, but it’ll also help you keep it off long term. myfitnesspal.com has the theories...
 Image credit: Jesper Aggergaard on Unsplash You may already suspect your metabolism slows as you age. According to research in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found getting older is associated with progressive declines in basal metabolic rate. On top of that, many daily habits can drain your metabolism even further. myfitnesspal.com has more...
 Image credit: Alexandra Gorn on Unsplash Sleep is non-negotiable. We all need 7-9 hours every night for a healthy brain and body, those with babies and toddlers are yet to remember what 7-9 hours feels like but 1 in 3 adults aren't getting that. myfitnesspal has the facts...
 Image credit: Haley Phelps on Unsplash.com A poll of 2,000 people has found that six in 10 are increasingly aware of the need to get time to themselves with some people getting up to three hours every single day. The Sun has more...
 Image credit: Sydney Sims on Unsplash In fact, a recent study from Mind revealed that 60 per cent of Brits' mental health has declined during lockdown - with 42 per cent rarely or never feeling relaxed at home in recent weeks. The Sun has more information..
 Image credit: Limor Zellermayer on Unsplash Of all the roles life has carved out for me, this one has to be one of the most unexpected.
But sharing my DIY lockdown kettlebell regime on social media, primarily for the purposes of self-motivation, has resulted in an avalanche of requests for help and support for others - mainly women - wanting to do the same. BBC News has the Covid-19 story...  Image credit: Nathalie Désirée Mottet on Unsplash Home schooling. Constant hand washing. Social isolation. These past few months have been enough to move a Zen Buddhist to distraction. So if you’ve found your running workouts tougher than normal, that’s understandable. A new study in Medicine & Science in Sports & Exercise found that just 45 minutes of stress can impair subsequent running performance.
Runner's World has the full story..  Image credit: Online Marketing on Unsplash With three-quarters of men in the UK putting off going to the doctor – and even more so now – here’s how to keep an eye on things at home, and when to seek help! The Mirror has those helpful tips...
 Image credit: Vladislav Muslakov on Unsplash When the temperatures start to soar, its instinctive to want to strip off and cool down, whack the fan on and have each window open! The Sun has 11 tips to help you snore well tonight!
 Image credit: Digital Buggu on Pexels "Gardening adds years to your life and life to your years."
Whoever came up with this quote was definitely on to something. Gardens are special peaceful spaces with restorative qualities that can work wonders when we are stressed and under pressure. Stress is a worldwide 21st century problem that can cause physical problems such as higher blood pressure, muscle tension and digestive problems, while long-term stress can lead to serious health issues including depression and anxiety. So many of us homeowners find ourselves wishing for a back deck, patio or gazebo space for entertaining or just relaxing outdoors. Everybody has a different vision for what they want that space to look like - some love the idea of a screened in porch with an a tin roof, others want an open and sunny deck space with weather-treated wood, and some of us just want a small gazebo with comfortable furniture, tucked in a shady spot away from the elements. No matter what sort of outdoor space you’re interested in, you can build something that will stand the test of time in durability, provide your family with hours of fun and relaxation, and up the property value of your home - all while staying on budget. So what do you need for your perfect outdoor addition? That’s up to everyone’s individual taste, but there are definitely some decisions to make before you get started. Here’s what to consider: Location Are you building a deck or patio just off the back door, or do you prefer to build a deck space around another point in the yard, such as a pool or pond? Do you want to build a gazebo or small patio in a garden or shaded area? While off-the-house decks and porches are the most popular, many people elect to build outdoor areas in other parts of their yard. Deciding your location should be your first step, because this determines the shape and size of your deck, as well as the materials you’ll need. Think of what you want to get out of your outdoor addition. That will help you decide where it is best located. Materials Most decks and gazebos are made of wood, while patios can be as simple as a concrete slab just off the house, wood, or something else entirely. In recent years, composite materials have also become popular for deck and porch building, for those who don’t wish to utilize wood. There are plenty of things to consider when deciding what materials to use for building - what matches/goes with your house, whether or not it’s weather/sun proof (and if not, can it be easily treated), cost, and more. Take the time to research different building materials to determine what fits with your style and budget. Once you’ve got building materials out of the way, now you’ve got to decide about the rest of the project materials. Do you want to screen in your deck? There are many different types of screens, shades, and more to choose from. Will you use carpet for flooring and keep the natural wood? For the roof of your structure, if you have one, what type of materials would you like? There are many roofing options, from insulated roof panels to steel, to wood planking, and more. Will your structure have doors and windows, or will it be more basic? You should also think about safety measures for any steps or ramps you install. Design/Furnishing Once you’ve got all the building materials sorted, you’ll want to think about how to finish your deck. Will you stain the flooring? Paint? Use carpet? Purchase weather shading? For many, decorating their deck space and making it their own is the best part of building a new outdoor structure. Making sure to buy durable materials that will stand the test of time through sun and rain is really important. The same is true for any furniture you buy for your outdoor space. There are all sorts of amazing tables, benches, settees and accessories for outdoor spaces, but not all are created equal. Some brands are more about flash and appearance than durability. You want furnishings and decorations that won’t fall apart the first time it rains. And investing in a tarp to protect these items in harsh winters is a good idea, too. If you live in an area with a lot of pests, up the comfort of your family and your guests by investing in a few citronella plants or candles to keep around. These come in a variety of styles, sizes and options so you can pick something that matches your decor and keeps pesky bugs like mosquitos and ticks away. Making an outdoor space your own is so much fun. Get creative with various plants and flowers, outdoor accessories such as vases and collectibles, match your cushions and furniture to the decor of your home, and be sure to have lots of seating for all the guests who will inevitably arrive to enjoy your outdoor space! Security If you use your outdoor space to store valuable items such as elaborate grills or smokers, or sports equipment like bikes, you may want to invest in some security and keep the outdoor space locked up when it’s not in use. Many screen doors come with high-quality locks and deadbolts. You can also equip your outdoor space with your security system, though this can be tricky in rural areas, due to nocturnal animals that may come rummaging around the property. At the very least, some security lights are a good idea. It’s advisable not to use your outdoor spaces for storage of expensive items unless you have a good security measure in place. While some people are content to design and build their own decks, porches, patios and gazebos, there are plenty of people who hire a designer to do the hard work for them. However you choose to build yourself an outdoor structure is totally up to you; there’s great design firms everywhere as well as amazing and easy to follow DIY plans online. Whatever route you decide to go, as long as you choose the right building materials, follow a well thought out plan, and build a safe, accessible and secure structure, the finished result will be an outdoor addition that will give your family and friends relaxation, joy and fun for years to come. However you paint, stain, decorate or furnish your outdoor living spaces, they are guaranteed to be a beneficial addition to any home.  Image credit: David Clode on Unsplash From dehydration, exhaustion, sunstroke and trouble sleeping, the hot weather can impact us all and we've got the advice to help. The Sun has a few tips and tricks we keep up our sleeves...
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Author - ChrisAuthor, Editor, Creator of Learn Develop Live Archives
September 2020
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