How we can help ourselves stay fit and healthy, not panic, and stay calm! Submitted by Yvonne Gentle.

stayfit-1There is a lot of fear right now, causing panic buying and unnecessary anxiety. So, I would like to remind people there are a few things we should remember to help us get through these troublesome times.

  • First of all, if we believe in God and know him as Lord, we should put our trust in Him and know that he will take care of His people.

Read Ps 91 and put it in to practice in your life. Also Ps 121: 5 – 8. In addition, His word also says that He has not given us a spirit of fear, but of power, love and a sound mind. (2Timothy 1:7)  Fear is not of God!

  • Secondly, taking care of the body is always wise and sensible, we should all seek to act with wisely.
  • Thirdly, the 2019 flu statistics (not Coronavirus) tell us that as of Aug. 2019, to spite 12.5 million flu vaccinations being distributed, 217,000 Australians were diagnosed with the flu. With around 450 deaths (around .45%) *(1)
  • Lastly, from what I am observing the fear and panic in the community is causing more harm to us than the virus. And I think we should remember that fear and anxiety weakens our immune system and in some cases contributes to fatalities. **(2)

The article below was sent to me by a member; the source being from the Age- News/Apple News.

I was quite excited to find this kind of practical and sensible information coming to us from the mainline news.

The following are largely extracts from that article.  … The Age points out:

Eating right will help build the immune system, and therefore help us be more prepared for combating the COVID -19 virus or any virus and flu for that matter.
Cut out the smokes, the booze and the junk food!
Those in the high-risk groups of contracting the virus are not just the elderly. …
People in poor health, Smokers, Drinkers, and Food Junkies are also top of the list. But even so we need to remember, catching Covid-19 IS NOT A DEATH SENTENCE.  to date (as of this morning) more than 1880 Australians have been confirmed as infected, 7 have sadly passed away (around 0.4%) and more than 88 have recovered. This percentage is smaller than last year’s flu percentage.

Boosting immunity can help your body battle coronavirus 

By Peter Brukner and Rob MoodieMarch 12, 2020 — 4.10pm

“Some people will be exposed to coronavirus and have nil or minimal symptoms, while others become unwell and may even die.It seems that the elderly, smokers, those with chronic disease and those with compromised immunity are particularly at risk

stayfit-2 A microscope image from the US National Institutes of Health shows the Novel Coronavirus SARS-CoV-2, also known as 2019-nCoV, the virus that causes COVID-19.CREDIT:AP

The immune system determines the body’s response to an infective agent such as coronavirus and the strength of our immune system can be influenced by a number of factors, most of which we have some control over.

While we can’t do anything about our chronological age, here are some simple steps to strengthen your immune system for now and into the future. (1) Diet Healthy food is best

 

stayfit-3

 

 

While there is significant debate about what constitutes a ‘healthy diet’, there is broad agreement that avoiding added sugar and ultra-processed foods is beneficial for your health.

 

 

 

 

Ultra-processed foods include:

  • Junk foods.
  • Sweet or savoury packaged snacks.
  • Ice-cream, chocolate, confectionery, mass-produced packaged breads and buns.
  • Margarines and spreads.
  • Biscuits, pastries and cakes.
  • Breakfast “cereals”, “cereal” and “energy” bars, “energy drinks”.
  • Flavoured milk drinks, fruit yoghurts, soft drinks, fruit juices and drinks with added sugar.
  • Tomato and BBQ sauces (added sugar).
  • Powdered or “fortified” meal substitutes.
  • Many ready-to-heat products such as pre-prepared pies and pasta and pizza dishes.
  • Poultry and fish nuggets, sausages, burgers, hot dogs and other re-constituted meat products.
  • Powdered and packaged instant soups, noodles and desserts.

Simply removing these foods from your diet and replacing them with “real foods” such as meat, fish, eggs, dairy, non-starchy vegetables (such as broccoli, green beans, cauliflower etc), fruits and healthy fats such as nuts and avocado, will lead to both an improvement in overall health and immune function.

It will also improve the gut microbiome which is increasingly thought to be a vital part of the body’s defence mechanism.

Exercise: The health benefits of regular moderate exercise are widely acknowledged.

Any exercise is better than none …. if you are time-poor,  … a number of short bursts of intense activity is … beneficial. The type of activity is not as important as finding something you enjoy, as you are much more likely to stick to it. It doesn’t have to be vigorous – a brisk walk will do. Incorporate walking into your daily routine – leave the car at home, walk to the shops, walk to public transport, park some distance from work, and try taking the stairs instead of the lift. Instead of meeting a friend for coffee, suggest a walk. Strength is also important especially as we get older. We lose muscle as we age, so in order to maintain muscle mass you should do some simple strengthening exercises at least twice a week. (2)        

Sleep …

is a vital ingredient in maintaining good health and strong immunity.
Research suggests that 40 per cent of us are getting insufficient or poor-quality sleep. Without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. …. Our sleep needs vary from person to person, but most people need at least seven hours good quality sleep.
There are many factors that can impair good quality sleep including excess alcohol and caffeine, excessive light exposure from TV and screens before bed, working late at night, poor eating habits and a sedentary (inactive) lifestyle.

stayfit-4 Stress –

When we are in a stressful situation, real or imagined, our body releases cortisol and other stress hormones.

In someone who is chronically stressed, the immune system responds less and less to the high cortisol levels leading to reduced inflammatory response to disease-causing organisms such as viruses.

 Keep it together.CREDIT:LOUISE KENNERLEY

 

 

stayfit-5 Smoking –

The coronavirus appears to have a particular predilection for smokers and those with damaged lungs. Despite the overwhelming evidence of the harmful effects of smoking, 13 per cent of Australian still smoke.

Worldwide, one in 10 adults dies from smoking-related illnesses and non-smokers, on average, live 10 years longer than smokers. It is never too late to stop and there are various techniques which have been shown to be helpful.

Yuck.CREDIT:QUENTIN JONES

 

 

And Alcohol
Studies have shown that macrophages, the cells which are the first line of defence against organisms, are not as effective in people who have had a lot of alcohol. The “safe” amount of alcohol is unclear but it seems that anything more than 1 or 2 standard drinks a day can impair immunity.

To impair immunity.

The best way to maintain adequate Vitamin D is to have regular exposure in the sun.

The Sun
Low levels of Vitamin D are also adsorbed through small doses of the sun – just avoid getting sunburnt. It seems that taking Vitamin D tablets is not as effective, but probably better than nothing.

stayfit-6 EXPLAINER

CORONAVIRUS PANDEMIC

What is a coronavirus and how worried should we be?

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While washing hands, avoiding physical contact such as shaking hands, and sneezing and coughing into your elbow are very important methods of reducing the risk of transmission of the corona virus, it is likely that many of us will be exposed to the virus in the coming weeks and months.

How we respond to the virus will depend on the ability of our immune system to ward off or minimise the severity of the infection, so it makes sense to do everything we can to strengthen that system.

The above measures will have other benefits to your health as well.

Professors Peter Brukner and Rob Moodie are Board members of the not-for-profit SugarByHalf.

Updated health advice for Australians

The symptoms of coronavirus include:

  • Fever
  • Cough
  • Shortness of breath; and
  • Breathing difficulties

If you suspect you or a family member has coronavirus you should call (not visit) your GP or ring the national Coronavirus Health Information Hotline on 1800 020 080.

This is very informative reading from The Age News. and I would like to thank them for such a well-balanced article. In saying this I would like to include a few tips of my own, ones I have found helpful in the last year particularly against cold, flu and just general things that might come against my health.

stayfit-7 As well as supporting all the above. I would like to add that it is well documented Vit. C is an immune booster; in the flu season I take about 5000 mg a day with at least a litre of water. As well, I spray my throat with a Colloidal Silver spray daily; little and often is the recommendation. I also take supplements where I feel I may be lacking in specific nutrients.                                                 

This works for me. Individuals should consult their health practitioner to find out what is advisable for them.

Foot note: Two teaspoons of household liquid bleach in 1lt. of water (1/100 dilution) using a 5% solution makes an excellent hand sanitiser and is great for wiping down the benches.

Updated March 24th

Posted on March 17, 2020 in Uncategorized

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