Boost your diet with Vitamin C and Zinc

The Coronavirus outbreak has seen a huge spike in people buying vitamin supplements, with Vitamin C and Zinc emerging two of the top supplements in demand.

Typically, in any viral infection, the body's defence mechanism is to produce white blood cells (WBCs) to fight against the infection.

Zinc and Vitamin C reduces the level of chemicals called cytokines that are harmful to the body and are produced in the body during infections. Zinc helps increase the production of these infection-fighting WBCs and T cells.

Vitamin C, while providing overall immunity, is the most effective against respiratory based illnesses. Lack of Vitamin C is also the most common nutritional deficiency.

"It has been seen that older people are more at risk from the Coronavirus. Ensuring adequate intake of vitamin C via supplements, especially among elderly or individuals with risk factors owing to insufficient vitamin C, is important for the immune system to function properly and resist infections. With age, the body loses its strength to fight viruses, and when combined with existing medical conditions, it places elderly people at risk. But immunity is important at all ages and it can be increased at any stage by keeping oneself fit," says a Dr.

"There have been reports of people believing in Vitamin C to be a cure for Coronavirus, which is certainly not true. While Vitamin C helps boost immunity, it is basic hygiene, good food habits and physical activities that help build immunity, rather than just the supplements. Pre-existing medical conditions like uncontrolled diabetes, uncontrolled High BP, uncontrolled cholesterol, etc too result in low immunity and these supplements should be seen as agents that help the body withstand or fight infections and not Coronavirus itself," notes the Dr.

The natural sources of Zinc are legumes like chickpeas, lentils and beans along with seeds, nuts, and whole grains. Citrus fruits like orange, kiwi, lemon, guava and grapefruit are high in Vitamin C, along with vegetables like broccoli, cauliflower, capsicums and Brussel sprouts.

The over-the-counter zinc supplements are available as Zinc acetate and Zinc gluconate, with the former being more readily available and accessible. The quantity of Zinc needed by the human body to achieve optimal immunity is between 8 -11 mg and for Vitamin C (Ascorbic Acid) it is 500 mg. These two immunity supplements are available individually for consumption but there are supplements available that combine these two into one, which can also be considered by people, adds the Dr.

Traditionally, natural foods are the best source of vitamins and nutrients, it is advisable to combine these natural foods along with supplements. But in case of unavailability or other reasons, supplements are quite effective and it is critical to combine them with physical activities and exercises. Supplements, apart from giving the desired immunity, come with the benefit of reducing risk of heart diseases, due to certain other important components present in them.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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5 Ways to Manage Your Anxiety During the Coronavirus Outbreak

It’s borderline impossible to do anything right now without hearing the word "coronavirus." Social media's buzzing with mentions of COVID-19; news sites can't keep up with the ever-developing updates; even stores and online retailers are running out of household items like bleach wipes and hand sanitizer.

The developing panic is real, especially when the only news being disseminated seems to be coronavirus news. And for people who already struggle with anxiety disorders, the daily reminders and updates about coronavirus sweeping the globe is only adding insult to injury.

Of course, coronavirus fears aren't entirely unfounded: According to Johns Hopkins University's COVID-19 tracker, more than 511,000 people worldwide have confirmed cases of the novel coronavirus, including more than 76,000 in the US. More than half of the states in the nation are now experiencing community-spread, meaning people in an area are developing the illness, even though they don't know how or where, says the CDC.

While the CDC insists that your overall risk of contracting COVID-19 is low, that information alone is enough to trigger anxiety. But it turns out, what makes the coronavirus so anxiety-inducing is what we don't know about it, Gail Saltz, M.D., an associate professor of psychiatry at the NY Presbyterian Hospital Weill-Cornell School of Medicine and host of the upcoming Personology podcast, tells Health. "Unfortunately, COVID-19 is exactly the type of thing that increases anxiety disproportionately in terms of its actual danger," she says. "This is because it’s new, therefore history with it is not there, making it feel more unknown and uncertain."

And given its newness, there are constant updates about the virus in the news—something that can make it feel extra threatening, says Saltz. "It is also invisible, which frightens people more than visible things…if you don’t know where and how you may get it, then it feels even less in your control,” she adds.

All of that's to say, of course, that anxiety surrounding the coronavirus outbreak is understandable, and while you can't control how the outbreak will pan out in the US, you can control how you react to it, while keeping yourself as safe as possible. Here are a few things you can do to keep your anxiety in check during the coronavirus outbreak.

1. Assess your own personal risk for contracting the coronavirus.

You can take a proactive role in your health (and anxiety levels) by figuring out your own personal risk for developing coronavirus. That means determining whether there have been confirmed or presumptive positive cases of the virus in your community, whether you've been exposed to anyone who's been ill recently, and whether you have immune issues or breathing problems that could put you at risk of complications if you were to contract the virus, Alicia H. Clark, PsyD, psychologist and author of Hack Your Anxiety, tells Health.

Those steps aren't to make you even more anxious, but rather, give you a sense of control over your health and susceptibility to the illness. "This analysis of learned information and how it applies to you is important because it puts you in control," says Clark. “You aren’t just a passive recipient of scary information, but an active participant in judging what you’re learning."

2. Try to limit your coronavirus news consumption.

It's true: You should at least be aware that coronavirus is currently an issue, and know where it's showing up in relation to you. However, there is such a thing as too much news, and constantly reading coronavirus update stories isn't going to help your anxiety levels. "Limit your overall news intake to once every day or so if you find yourself triggered by news, and limit your attention to only reputable news sources," says Clark. "The more you expose yourself to a scary topic over which you feel limited control, the more you will feel anxious."

If you're unsure about which news sources are truly reputable, you're likely safest sticking to large, national, trustworthy media brands—newspapers like The New York Times and the Washington Post, and online outlets including CNN and NBC News are all constantly updating their coronavirus content, while the CDC refreshes their COVID-19 Situation Summary daily. As far as keeping track of possible outbreaks in your own region goes, stick to your trusted local news stations or newspapers, which are likely getting all of their information from other reputable sources.

3. Realize that it's totally OK to be worried about the coronavirus outbreak.

Coronavirus is scary and it’s OK to realize that. “Recognize that your anxiety is normal, but resist inflaming it,” Clark says. Stressing out over the fact that you’re stressed over coronavirus will only make your anxiety worse, she says.

Also important: If someone gives you grief for being anxious about coronavirus, it’s perfectly OK to call them out on it, Ken Yeager, PhD, a psychiatrist at the Ohio State University Wexner Medical Center, tells Health. “Respond with, ‘Well, what are you doing to be prepared?’” he says. If they still insist on minimizing your fears, try to brush them off. “You can ignore them or not make it bigger than it needs to be,” says Yeager.

4. Follow the correct preventive methods to protect against the coronavirus.

If you find yourself feeling panicked each time you see a stranger wearing a face mask in public, remember this: The general public truly won't benefit from wearing face masks (yes, even those N95 respiratory masks—and even less so from surgical masks). The CDC does, however, recommend that people do the following to help prevent the spread of coronavirus and other respiratory viruses:

    Try to avoid close contact with people who are sick.
    Try to avoid touching your eyes, nose, and mouth.
    Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
    Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom, before eating, and after blowing your nose, coughing, or sneezing. (If soap and water aren’t available, use an alcohol-based hand sanitizer with at least 60% alcohol.)

Doing all of those things can help you feel more in control of the situation, Yeager says, which can help ease your anxiety.

5. Remind yourself that you're doing the best you can in this situation.

If you find yourself starting to get worked up over the virus in any given moment, Yeager recommends doing a “grounding technique” to calm down. That involves looking around you, recognizing when you’re in a safe space, like your home, and reminding yourself that you’re doing the best you can. “Know that you’re keeping your home clean and remind yourself that the coronavirus is not in a lot of states now,” he says.

If that doesn’t work, try to think about something that’s in front of you, like noticing a bird flying outside your window or how your desk at work feels beneath your hands. These can serve as good distractions to help break up the negative chain of anxious thinking.

If, despite trying these tips to help quell your coronavirus anxiety, you still feel overwhelmed with anxiety or that your coronavirus fears are interfering with your ability to go about your daily life, Saltz says it’s not a bad idea to talk to a mental health professional. “Some therapy can make a big difference in managing anxiety about all kinds of things, including the coronavirus,” she says.

The information in this story is accurate as of press time. However, as the situation surrounding COVID-19 continues to evolve, it's possible that some data have changed since publication. While Health is trying to keep our stories as up-to-date as possible, we also encourage readers to stay informed on news and recommendations for their own communities by using  the CDC, WHO, and their local public health department as resources.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Seven tips to manage your mental health and well-being during the COVID-19 outbreak

I am a clinical psychologist who specializes in academic mental health and well-being. In mid-March I was due to run a resilience and well-being workshop in Sweden for doctoral candidates, but was instead facing day eight of quarantine with two small children in my apartment in Spain. Like many people’s, my sense of resilience feels increasingly frayed. When our minds are consumed by the spread of the coronavirus and its impact on our health, loved ones, home countries, economy and students — not to mention our research programme, funding or employment status, and an abrupt transition to e-learning — how do we maintain our own mental health and well-being and that of our community?

Here are some tips that have resonated from discussions I have held with academic leaders and students about responding to COVID-19:

Manage your expectations

This is unlikely to be the writer’s retreat that you have long dreamt of. The suggestion that periods of quarantine might bring unprecedented productivity implies we should raise the bar, rather than lower it. Do not underestimate the cognitive and emotional load that this pandemic brings, or the impact it will have on your productivity, at least in the short term. Difficulty concentrating, low motivation and a state of distraction are to be expected. Adaptation will take time. Go easy on yourself. As we settle into this new rhythm of remote work and isolation, we need to be realistic in the goals we set, both for ourselves and others in our charge. 

Proactively manage your stress threshold
Try to lay a solid foundation for your mental health and well-being by prioritizing your sleep, and practise good sleep hygiene (for example, avoid blue lights before bed, and maintain a routine around your sleep and wake times). Eat well (be conscious that you might be inclined to lean on alcohol, or other indulgences, to manage stress — this is understandable, but potentially damaging in the long run). Exercise: it will lower your stress levels, help you to better regulate your emotions and improve your sleep.

Know your red flags
One way to manage moments of distress is to identify key thoughts or physical sensations that tend to contribute to your cycle of distress and feelings of being overwhelmed. Our thoughts (“Why can’t I concentrate?”), feelings (frustration, worry, sadness), physical sensations (tension, upset stomach, jitters) and actions (such as compulsively checking the latest COVID statistics) each feed into and amplify these negative emotional spirals. Addressing one aspect of this loop by, for example, actively reducing the physical symptoms (I use box breathing: breathe in for four counts, hold for four, breathe out for four and hold for four, then repeat) can de-escalate the cycle and help you regain control.

Routine is your friend

It helps to manage anxiety, and will help you to adapt more quickly to this current reality. Create clear distinctions between work and non-work time, ideally in both your physical workspace and your head space. Find something to do that is not work and is not virus-related that brings you joy. Working in short bursts with clear breaks will help to maintain your clarity of thought.
Be compassionate with yourself and with others

There is much that we cannot control right now, but how we talk to ourselves during these challenging times can either provide a powerful buffer to these difficult circumstances or amplify our distress. Moments of feeling overwhelmed often come with big thoughts, such as “I cannot do this,” or “This is too hard.” This pandemic will cause a lot of stress for many of us, and we cannot be our best selves all the time. But we can ask for help or reach out when help is asked of us.

Maintain connections

Even the most introverted of us need some sense of connection to others for our mental as well as our physical health. Many working groups have created virtual forums where you can contribute or just sit back and enjoy the chatter. Staff teams have instigated virtual coffee groups, online book clubs and co-working spaces where you can work in the (virtual) presence of others. We are in social isolation, but we need not feel alone. Reach out to those who might be particularly isolated.
Manage uncertainty by staying in the present

Take each day as it comes and focus on the things you can control. Mindfulness and meditation can be great tools.

This will probably be a stressful time for all of us, and will test the mental-health policies and practices of many research institutes, just as it is testing much else in the world. By embracing good mental-health and well-being measures, and by relying on others when necessary, we can protect ourselves and those around us.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Confused about the coronavirus? This glossary will help

As the U.S. braces for the indefinite spread of the coronavirus, rarely-before used terms like “pandemic,” “state of emergency” and “quarantine” have solidified their place in our national conversation. Shared both in daily conversations, TikToks, Instagram stories and Facebook posts understanding these words — once reserved for infectious disease experts — is not only helpful but critical.

But if the strange new vocabulary is making your head spin, you’re not alone. Here to ease one aspect of this strange new world is a simple-to-use glossary of the words you need to know.

C

Community spread

Confirmed cases of a virus with unknown origin, meaning they cannot be traced to a close contact or a traveler. Multiple states in the U.S. have reported high rates of community spread, including Washington, New York, California and Massachusetts.

Containment strategies

Policies or actions used to contain something dangerous (e.g. COVID-19). Federal and local officials have enacted containment strategies that include travel restrictions and — in New York — a one-mile “containment zone” in which residents must remain within the limits of the designated area.

Coronavirus

A family of viruses, named for their crown-like spikes, which can cause mild to severe respiratory illness (e.g. Middle-East respiratory syndrome or MERS; Avian flu).

COVID-19

A new disease caused by the virus SARS-CoV-2 which may cause a mild to severe respiratory illness including dry cough, fever, shortness of breath and fatigue. Some reports show that COVID-19, in some individuals, may produce no symptoms.

D

Defense Production Act

A bill, invoked by the U.S. president on Wednesday, which allows private companies to increase the production of vital supplies and equipment such as masks, ventilators and gloves. 

What's an epidemiologist?

E

Epidemic

The widespread outbreak of an infectious disease. Past epidemics include the 2009 swine flu epidemic, the 2014 Ebola epidemic, and the 2019 measles outbreak in the Democratic Republic of Congo.

Epidemiologist

Experts who investigate the spread of infectious disease, including causes, risk factors, frequency, patterns and populations. While some epidemiologists work as academics or leaders in health departments, others operate in the field, flying into regions where a new disease has erupted.

F

Flattening the curve

Using containment and mitigation strategies to slow the spread of disease in order to avoid a scenario in which health care facilities are over-capacity and supplies are scant. 

I

Incubation period

The amount of time a person carries a virus before showing symptoms. The most recent research suggests that for the coronavirus, this is 2-14 days, with an average of 5 days.

Immunocompromised

An immune system that is weakened or impaired, meaning its ability to fight off infection may be more limited. The condition can be caused by viruses (such as HIV) or

Isolation

Used to describe a medical quarantine for patients who have tested positive for a virus.

M

Mitigation strategies

Preparations that health officials and community members can take to help mitigate, or lessen the impact, of disasters (in this case, a viral pandemic). Examples include formulating household plans, canceling faith services and keeping up with the latest information from the CDC.

O

Outbreak

A sudden, often unexcepted rise in something harmful (e.g. disease, war, panic).

What's a pandemic?

P

Pandemic

An epidemic that has gone global, spreading across every continent. 

Q

Quarantine

The act of intentionally remaining in one place to prevent infection or the spread of infection.

R

Respirator

A tight-fitting mask — such as the N95 — that is sealed to the face and protects against 95 percent of airborne particles, both large and small. 

S

SARS-CoV-2

The official name for a new virus that first appeared in Wuhan, China that may cause a range of respiratory symptoms including dry cough, fever, shortness of breath and fatigue.

Shelter-in-place

A rare, often mandatory order that requires individuals to remain at home unless obtaining basic necessities (like food, medicine) or receiving/conducting medical care. Exceptions, such as the ability to go on a walk for exercise, vary by location. 

Social distancing

Keeping a distance of six feet or more from strangers to prevent the spread of disease and limiting frivolous activities such as social gatherings and unnecessary travel.

State of emergency

Either state or local declaration that allows government officials to bypass laws, release funds and galvanize both citizens and medical staff.

What's a respirator?

Stealth transmission

The spread of a virus through an asymptomatic person — meaning someone who has no symptoms, or extremely mild symptoms.  

Surgical mask

A loose-fitting, disposable mask used to protect health workers and sick people from spreading disease through large airborne particles.

V

Ventilators

A medical device that provides a patient with oxygen. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement