 Understandably you've asked quite a few questions about boosting immunity over the past few months. It's always a valid topic, not just in light of COVID-19.
Immunity covers many physiological processes and can be affected by genetics, nutritional status and lifestyle habits. As such we are going to address immunity in small easily digestible chunks, starting with sleep and what to do if you aren’t getting enough. Sleep is a powerful immunity elixir. Many Australians do not get enough sleep. Sufficient Sleep (7 - 9 hours per day for adults 18+ and much more for the young uns. See below.) Sleep
Sleep allows your busy and potentially anxious mind to take a well needed break. It helps to reduce stress and anxiety. It regulates hormones, appetite and energy levels. Prolonged sleep deficiency (e.g., short sleep duration, sleep disturbance) can lead to chronic, systemic low-grade inflammation and is associated with various diseases that have an inflammatory component, like diabetes, atherosclerosis, and neuro-degeneration. A lack of sleep can exacerbates stress, anxiety and depression. If you are having trouble falling asleep, you could try... - reducing/ stopping caffeine - implementing a sleep hygiene routine and - making sure you are getting enough exercise to make you physically tired The vitamins, minerals and amino acids required to produce the sleep hormone melatonin from serotonin are Tryptophan Magnesium Calcium and Vitamin B6. All are available in a healthy whole food diet but if you are experiencing long term sleep issues however minor, you can also take supplements of tryptophan, magnesium, Calcium and B6. Magnesium is also available as epsom salts for a long soak in the bath. Melatonin is also available as a supplement. There is a wide variety of supplements available online at the natural chemist including practitioner only sleep formulas. HOW MUCH SLEEP IS ENOUGH SLEEP? Newborns (0-3 months): 14-17 hours each day Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Pre-schoolers (3-5): 10-13 hours School age (6-13): 9-11 hours Teenagers (14-17): 8-10 hours Younger adults (18-25): 7-9 hours Adults (26-64): 7-9 hours Older adults (65+): 7-8 hours NOT GETTING ENOUGH? You are not alone. Inadequate sleep is a regular problem for 40% of all Australians. HERE’S WHY YOU NEED IT! 🧠 Cerebral spinal fluid is pumped more quickly throughout the brain while you sleep. It acts like a dishwasher, whisking away waste products that brain cells make. So you wake up with, quite literally, a clean slate. ❤️ One body part that gets a break during sleep is your heart. Your ticker works hard during the day, so at night during non-REM sleep it takes some pressure off itself by reducing heart rate, as well as blood pressure. ☺️ When you’re awake, your breathing patterns vary greatly. You’ll breathe faster when excited and harder while exercising, for example. But during sleep, your breathing slows down and becomes very regular. 💪 While you sleep, your body releases growth hormones that work to rebuild muscles and joints. The more sleep you get, the better equipped your body will be to repair itself. Stomach Certain foods contain an amino acid called tryptophan that causes sleepiness. Carbohydrates containing B vitamins and magnesium make tryptophan more available to the brain, which is why carbohydrate-heavy meals can make you drowsy and also why carbs with your evening meal can help you sleep. In summary you can eat the best diet and follow an exercise plan like a pro, BUT if you are not getting enough sleep, your immunity can still be compromised. #sleep #immunity #pharmacist #communitycare #boostyourimmunity #magnesium #tryptophan #melotonin #VitaminB6
0 Comments
 There are currently 2 divergent camps, providing advice on whether the general public should or should not wear masks in the times of COVID-19. I have done a review of the literature on the pros and cons of wearing face masks and present you with a summary so you can make up your own mind. (Information correct as at 7 April 2020 - there are rumours of a WHO review on Friday but I can't see anything on their website and it is Good Friday so I am sceptical.) The current World Health Organisation (WHO) expert panel’s advice is for healthcare workers caring for COVID-19 patients to wear respirators in the first instance and if these are not available, medical masks. For home carers and those in contact with COVID-19 patients, masks are recommended. Healthy people are not being told to wear masks BUT with the high number of asymptomatic and pre-symptomatic people in the community, the case is not open and shut. Additionally, many countries’ Centres for Disease Control have started recommendING the wearing of masks when out in public and social distancing may be difficult. Countries include but are not limited to China, Italy and the US. REASONS TO wear a face mask. When humans SPEAK, streams of droplets enter the air and can travel up to 2 metres (hence the 2 metre rule in most countries but only 1.5metre rule in Australia.) When humans LAUGH, COUGH, SNEEZE, SHOUT, BREATHE HEAVILY whilst exercising, droplets can travel up to 6 metres. Face masks are widely used by medical workers as part of droplet precautions when caring for patients with respiratory infections. The WHO and All agencies recommend that symptomatic persons or those who come into contact with symptomatic persons and the elderly and the vulnerable wear masks when in public ...if supplies permit. Given the rate of asymptomatic/ presymptomatic infection in the community may be as high as 25%, wearing a mask could protect others from the respiratory droplets of those who are unknowingly infected and slow community transmission. REASONS NOT TO wear a face mask. - Some authorities are concerned about the shortage of PPE including masks for vulnerable frontline medical and essential services personnel so discourage the use of surgical and medical masks. - Some people do not know how to fit, wear and manage their masks properly. For example, masks must be removed and discarded or if cotton, washed before re-use. Hands must be washed with soap and water for 20 seconds or hand sanitiser after masks have been removed and dealt with. - Authorities are concerned that wearing a mask incorrectly might make people touch their faces more regularly. - Authorities are worried that the wearing of masks might make people complacent about WHAT TO DO? 1. Stay at home when you can. 2. Practise frequent hand hygiene, washing with soap and water for 20 seconds or a professionally made hand sanitiser. 3. Practise correct respiratory etiquette. 4. Observe social distancing rules and keep 1.5m away from others at all times (especially when exercising - you might not have it but the person you are passing might.) 5. Wear a mask if you suspect you are infected and must go out. 6. Wear a mask if you are vulnerable, elderly or immunocompromised and must go out. 7. Wear a mask if you are caring for an infected person. 8. Regularly clean all surfaces with professionally made sanitising sprays. #COVIDcare #facemasks #PPE |
Categories
All
Archives
April 2021
|
RSS Feed