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Tips to help you strengthen your immune system

Natural selection has transformed the way in which the human immune system works. While some human genes have evolved to become immune to certain diseases, others have not. This leaves a whole lot of people prone to certain diseases and disorders. That said, there are ways to boost the immune system, improve one’s diet, and lead a healthier lifestyle. Here are a few simple steps that you can take to strengthen the immune system:

Ensure adequate sleep

There are quite a few studies that prove the relationship between adequate sleep and the strength of the immune system. As an adult, you should ensure that you get seven to eight hours of sleep every night. A teenager should get eight to ten hours of sleep, whereas a young child should get at least 14 hours of sleep on a daily basis. If you have disturbed or no sleep, then you can improve your sleep cycle with these quick tips:

Try sleeping in a room that is completely dark
Get to bed at the same time every night. This will help regulate your sleep pattern
Avoid using electronics that emit blue light before bed

Maintain a diet of fruits and vegetables

Fruits, vegetables, and whole grains contain essential minerals, fiber, vitamins, and antioxidants. From maintaining the right balance of essential elements in the body to helping build a strong gut, they contribute to building a strong immune system.

Exercise regularly

Staying fit and healthy physically requires one to exercise. But this doesn’t mean that one should go overboard with it. Exercising too much can have a negative impact on both the mind and body. Hence, the key to a strong immune system is exercising in balanced amounts. Moderate exercising does not only stimulate the immune system but also helps reduce inflammation. Brisk walking, bicycling, swimming, and even jogging are some of the physical activities that can be taken up on a regular basis.

Be wary of off-the-shelf products

The market brims with many products that claim to boost immunity. However, the truth of the matter is that even scientists do not know which cells need to be boosted and to what extent. Given the sheer range and volume of cells, there is practically no way of knowing which cells are being affected and in what manner; it is also quite tricky to determine the ill effects of having a certain number of extra cells or the right mix of cells that will help the system work in a near-perfect manner. So it’s best to check with your doctor to know what should and shouldn’t be consumed.

To ensure that you stay on top of your health game, it is also advisable to quit smoking, avoid excessive consumption of alcohol, stay hydrated, live in a clean environment, and maintain personal hygiene.

Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highestÂ sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

3 simple tips to cope with menopausal mood swings

Most women experience menopause during their late 40s or early 50s when the ovaries stop producing eggs and two primary hormones, estrogen and progesterone. Menopause is confirmed after 12 consecutive months of no menstruation, and women experience several symptoms associated with hormonal changes during this time. Hot flashes, vaginal dryness, and mood swings are known to accompany menopause, along with disturbances in sleeping patterns.Women can have a tough time coping with mood swings in particular, as there is no telling what might trigger them and when. The following tips can help manage menopausal mood swings to a great extent at home:Manage stress and depressionMenopause brings about several changes in both the mind and body, which can result in higher stress levels. Also, during the pre- and post-menopausal years, women are more vulnerable to experiencing depression and depressive symptoms. These problems can also affect women who have never faced depression or had a history of psychological disorders. At such times, women can seek the help of a professional psychiatrist to identify and help manage clinical depression. Dealing with stress also includes finding the time and energy to take care of oneâs own needs. It is crucial for women dealing with menopausal changes to take things slowly and easily, and they must avoid overthinking and overworking themselves.Eat healthy and exercise regularlyDiet and exercise go hand in hand. One is not effective without the other, especially when dealing with the physical and mental changes associated with menopause. Studies have shown that women who eat more fresh produce and protein-rich foods like fish show fewer depressive symptoms than those who donât eat healthy. In fact, the correlation between mood and food is not uncommon, as temptations and cravings are influenced by oneâs thoughts. Also, one of the most basic benefits of exercise is the release of the happy hormones called endorphins. Endorphins boost mood and help one stay happy. Even moderate exercise done regularly releases enough hormones to manage pain triggers and boost overall wellbeing to manage mood swings associated with menopause.Get enough sleepAfter a long and exhausting day, one must rest for the requisite number of hours to ensure both physical and mental rejuvenation. Any compromise in sleep quality or quantity can lead to a chemical imbalance that triggers emotional responses. Mood swings occur more often in women who are sleep deprived. Also, insomnia is a common symptom of menopause, which is why it is imperative to get some shut-eye. To ensure this, eating a heavy dinner and caffeine consumption in the evenings are strict no-nos. Women should try to sleep and get up at fixed times so that the mind and body get used to the sleep routine. Changing things around in the bedroom to make it cozier and switching off electronic devices like phones, Wi-Fi router, and even the lights can help. A temperature-controlled dark room will induce better sleep.