TUBERCULOSIS; an airborne life taking disease

 

Tuberculosis is a contagious infection that usually attacks your lungs. Mycobacterium tuberculosis is a causative agent, it can also pass to brain and other parts of body from lungs. In most of the cases infection do not show any symptoms this is called latent tuberculosis. It is an airborne disease that can transfer from infected person to other through air while coughing, talking or sneezing.

STAGES OF TUBERCULOSIS

When we talk about TB, it is not always meant that you are sick. There are two forms of TB:

LATENT TB:

A person with strong TB has a latent TB stage. It means that you have germs of TB, but you have strong immune system that keeps the germs from spreading. These germs are not active. This stage of TB is not contagious. But in the future if your immune system becomes weak or you caught in such disease that weakens your immune system, it may activate your TB germs. Like if you caught in HIV or your chest infection is not normal or you had a infection in the past then doctor or medical care worker will give you medication to prevent from TB.

This type of TB does not have symptoms but certain type of test can claim your infection.

ACTIVE TB:

In stage type of TB, the germs are active and contagious. The germs multiply and you got sick. In ninety percent cases you get infection from latent stage of TB, like the germs in the latent stage of TB are activated and make you sick.

TYPES OF TUBERCULOSIS

*Pulmonary tuberculosis (most common type)

*Pleural tuberculosis

*Skeletal tuberculosis

*Brain tuberculosis

*Bladder tuberculosis

*Kidney tuberculosis

*Joint tuberculosis

*Gastrointestinal tract tuberculosis

*Miliary tuberculosis

SYMPTOMS

Following are some symptoms of TB:

*long lasting cough

*loss of appetite

*unintentional weight loss

*fever

*chills

*night sweats

*unusual fatigue

*cough up blood

*irritability

*breathlessness

*chest pain

*feeling weak

*coughing up mucus

DIAGNOSIS

The most common test is skin test although blood testing is becoming more commonplace nowadays. Diagnosis of tuberculosis is quite difficult nowadays because sometimes tuberculosis is latent and sometimes it is active. But some of many diagnosing types few are discuss below.

*Mantoux test

It is a skin test in which dead mycobacterium is injected under the layer of skin.

*Chest X-ray test

It is most useful test in order to diagnose tuberculosis. A lot of time it may be normal if a person is suffering from latent stage of tuberculosis. But if a person is infected by active stage of tuberculosis it may show patches in upper part of lung, are diagnostic indicator of tuberculosis.

*Blood tests

Erythroblast sedimentation rate in the diagnostic sample of tuberculosis is increased.

*Ultrasound Scan of abdomen

In case if a person is infected by tuberculosis there may be certain changes in liver or other vital organs can be seen. It is a painless test.

*Urine test

Presence of pus cells can be seen in the urine of infected person.

*CT scan of brain

TREATMENT

Treatment may take 6 months. Antibiotics like

*isoniazid

*rifampicin

2 additional antibiotics along with the above mentioned antibiotics are used by patient in the first 2 months along with the 6 months course

*pyrazinamide

*ethambutol

HICCUPS, ITS CAUSES AND CURE

 

WHAT IS HICCUPS?

It comes from the word “singult,” meaning to “catch ones breath while sobbing”.

A scientific definition of hiccups is stated as “it is an involuntary spasm of diaphragm (the muscle that separates your chest and abdomen- have an important role in breathing) and respiratory organs, with a sudden closure of glottis and a characteristic gulping sound”. It is a temporary or minor problem or setback. Hiccups are often rhythmic and of a temporary minor annoyance but if they prolonged, it is a sign of any major medical complication.

CAUSES

Most of the time there are no causes for hiccups but medical workers have observed some common causes:

*Eating too quickly and swallowing air along foods

*Heart burning

*Emotional stress

*Sudden change in temperature

*Swallowing air wuth chewing gum or sucking on candy

*Eating too much junk food-that contain mostly fatty acid and consuming carbonated beverages and alcohol that can distend stomach and cause irritation of diaphragm, which can cause hiccups.

*Any disease that can cause irritation of nerves that control diaphragm such as pneumonia, lung disorder or liver diseases

*Abdominal surgeries can also cause the irritation of nerves that control the diaphragm, causing hiccups

*Strokes or brain tumors involving the brain stem or some chronic medical disorder such as renal failure can also be a cause of hiccups.

*Noxious fumes can also cause hiccups

*fear or excitement

Use of some medicines can also cause hiccups as a side effect of a particular medicine. Such as

*medicines used for the treatment of acid reflux

*use of medicines like levodopa, nicotine, andansetron (zofran)

*most benzodiazepines, including diazepam (valium), alprazolam, and lorazepum (ativan)

                CAN HICCUPS BE SERIOUS, DANGEROUS OR JUST ANNOYING?

Generally hiccups are no dangerous. Hiccups, that sometimes called as hiccoughs are not serious itself as they are just a sign of health problem. But if hiccups lasts for more than 48 hours it can be dangerous and indicates kidney failure, pneumonia, lung tumors, digestion problem or sometime in rare condition, heart attack.

HICCUPS IN NEWBORN

Newborn hiccups are mostly cause by baby overfeeding, eating too quickly or swallowing of air or anything that causes distension. This distends the stomach and distended stomach itself pushes diaphragm, which causes it to spam and ultimately causes hiccups.

It may also caused by following different scenarios

*Sudden change in baby stomach, for example sudden feeding of too hot or too cold milk or cereal

*Apart from swallowing air, a totally different cause is gastroesophageal reflux or GER as it is often called.

Babies can have hiccups multiple times a day that can last for 10 minutes.

HOW TO STOP BABIES FROM HICCUPS?

In breastfed babies following tips and tricks can help in preventing hiccups:

*Burp your baby as you switch feeding from one breast to other

*If swallowing air seems to be the main issue, it’s a good idea to reevaluate latch. Make sure that your baby lips sealed around the areola of the breast not just the nipples.

In bottle-fed babies following are recommended to follow:

*Completing the feeding while baby is relaxed can actually stop or end hicccuping.

*Try repositioning the bottle so that air doesn’t enter the bottle.

PRECAUTIONS

*Make your baby sit upright for 20 – 30 minutes after feeding

*Rubbing the back or rocking them after feeding can also help baby
*Never startle or scare baby to combat hiccups.

*Don’t put wet cloth on their forehead

*Holding ones breath can help in hiccupping but this should never be attempted on baby. It can be dangerous, plain and simple.

TREATMENT

Following practices can be adopted to get rid of hiccups

*drinking water quickly

*swallowing dry pieces of bread, crushed ice or normal sugar

*gentling rubbing your eyeballs

*gargling water

*holding your breath

*breathing into a paper bag (do not use plastic bag)

*gagging (sticking a finger down your throat)

*hold your breath and swallow three times

*eat a spoonful of honey or peanut butter

*drink water through a cloth or paper towel

MALARIA, A DEADLY INFECTION

 

Malaria is a basically a social infection which is also known as a disease of poor. It is a parasitic disease which is caused by a parasite known as plasmodium. It is basically mosquito-borne infectious disease. It is a serious and some time a fatal disease. It is caused by a certain mosquitoes which feed on human. This disease is uncommon in temperate climates while is still common in tropical and subtropical regions.

MODE OF TRANSFER

As this disease is spread by the parasite which is spread by a biting of certain type of infected mosquitoes. That certain type of mosquito is FEMALE ANOPHELES.  The plasmodium is introduced in the blood of a person by the saliva of mosquito, when it bites a person. That then transfers into the liver and remain there till their maturity. Then they burst and transfer all the parasites into blood. This develops the severe symptoms of malaria.

DIFFERENT TYPES OF MALARIA

*Plasmodium falciparum

* Plasmodium malariae

* Plasmodium vivax

* Plasmodium ovale

* Plasmodium knowlesi

The most common types of mlaria are Plasmodium falciparum and Plasmodium vivax while the most serious types of malaria is Plasmodium falciparum, mostly life threatening.

 

SIGN AND SYMTOMS

People who suffer from malaria may recognize by the following sign and symptoms:

*fever

*nausea and vomiting

*headache

*jaundice

*anemia because of loss of red blood cells

*muscle pains

*chills

*general feeling of discomfort

*diarrhea

*profuse sweating

*yellow fever

*loss of fever

*tummy upsets like tummy pains

*tiredness

*flu

*sore throat

*coughing

*kidney failure

*seizures

WHEN WILL SIGN AND SYMPTOMS APPEAR?

Normally the signs appear from 7 to 10 days. But it may have different conditions and incubation time may also differ from a person to person depending on the health of a person.

*If you are using some medicine to prevent infections, incubation time may be prolonged

*If a person has developed immunity from the previous any infection, sign and symptoms may take time to appear.

LIFE THREATNING COMPICATIONS OF MALARIA

Malaria can cause many life taking complications

*swelling of the blood vessels of the brain in cerebral malaria

*an accumulation of fluid in the lungs that causes breathing problems in pulmonary edema

*organ failure of the kidneys, liver or spleen

*anemia due to the destruction of red blood cells

*low blood sugar

DIAGNOSIS

The gold standard for the diagnosis of malaria involves the microscopy visualization of strained parasites in a blood sample. Species determination is based on morphological characteristics of the four species of human malarial parasites and the infected red blood cells.

TREATMENT

At the time of its outbreak for the first time there was no vaccine or medication available and it took a lot of lives and caused a lot of destruction. But now malaria is amongst those diseases that are preventable and treatable. The primary objective of treatment is to ensure a complete cure and elimination of plasmodium from the patient’s blood. So malaria is treated with the prescripted drugs to kill parasite.

Artermisnin-based combination therapies (ACTs)

*Atovaquone-proguanil

*Qunine sulphate

*promaquine phosphate

PREVENTION AND PRECUTIONS

To avoid from malaria and mosquito biting, one should following preventive measures and precautions

*One should be aware of risks

*Bite prevention by using insect repellent, covering your arms and legs and using mosquito nets

*Check whether you need anti malarial tablets

*get immediate medical advices

*use of certain insecticide or repellent on your clothing and surrounding

*use of certain sprays to destroy larva

Attention deficit hyperactivity disorder (ADHD)

 

Attention deficit hyperactivity disorder (ADHD) is perhaps the most well-known neurodevelopment problems of adolescence. A person with ADHD has differences in brain development and brain activity that affects attention, the ability to sit still and self-control.  It is generally first analyzed in adolescence and regularly keeps going into adulthood. Kids with ADHD may experience difficulty focusing, controlling imprudent practices (may act without contemplating what the outcome will be), or be excessively dynamic.

SIGNS AND SYMPTOMS

It is normal for children to have trouble focusing and behaving at one time or behaving at one or another. However, children with ADHD do not just grow out of these behaviors.

A child with ADHD might:

  *Daydream a lot

*forget or lose things a lot

*squirm or fidget

*talk too much

*face a hard time in resisting temptations

*have trouble taking runs

*have difficulty getting along with others

*take unnecessary risks

*make careless mistakes

*difficulty controlling behavior

*excessive activity

*inattentive

TYPES OF ADHD

When it comes to ADHD, no one diagnosis or treatment fits all. Everyone is different. So, basically according to diagnosis, sign and symptoms, following are some types of ADHD:
INATTENTIVE TYPE

                         A child suffering with this type of ADHD must have nine of these symptoms and very few symptoms of hyperactive-impulsive type:

*not paying attention to detail

*making careless mistakes

*failing to pay attention and keep on task

*not listening 

*being unable to follow or understand instructions

*avoiding tasks that involve efforts (basically showing laziness)

*being distracted

*being forgetful and lose things

*losing things that need to complete tasks

HYPERACTIVE-IMPULSIVE TYPE

A child who suffers from this type neurological disorder must have six out of the following nine symptoms of hyperactive impulsive disorder:

*fidgeting

*squirming

*getting up often when seated

*running or climbing at inappropriate times

*having trouble playing quietly

*talking too much
*talking out of turn or b blurting too much

*interrupting

*often “on the go” as if “driven by a motor”

COMBINED TYPE

This is the most common type of ADHD. People with it have symptoms of both inattentive and hyper-impulsive types.

CAUSES

Despite, how common ADHD is, the cause is still unknown by the doctors and researchers. Neurological origins are thought to be its major cause. However, genetics may also play role in it.

Researcher thought that a reduction in DOPAMINE is a factor in ADHD. Dopamine is chemical that is present in brain and is used to transfer chemical signal from nerve to nerve. It plays a role in triggering emotional responses and movements.

Some researchers also found that structural changes may also cause ADHD. For example people with ADHD have less grey matter volume. Grey matter includes the brain areas that help with

*speech

*self control

*decision making

*muscle control

Researchers are still studying potential causes about the major causes of ADHD, such as smoking during pregnancy.

TREATMENT

Stimulants are the best known and most widely used ADHD medications. Some stimulants used to treat ADHD include

*amphetamine-based stimulant

*dextromethamphetamine

*dextromethyphenidate

*methylphenidate

Some doctors also suggest sleep aids such as melatonin, that you can start by good sleep habits:

*having a consistent bedtime

*keep the bedroom cool and dark

*create a soothing winding-down ritual

NATURAL REMEDIES FOR ADHD

*eat a balance healthy diet

*get at least 60 minutes of physical activity per day

*get plenty of sleep

*limit daily screen time for phones

*keep yourself hydrated

*keep yourself calm and tension free

*do yoga

*go for tai chai

*spending time outsides

*praise and enjoy natural beauty

*mindfulness meditation

*avoiding allergens

*less use of food additives

POST TRAUMATIC STRESS DISORDER

 

Post-traumatic stress disorder (PTSD) is a mental condition that is developed or triggered by any traumatic condition either by experiencing or witnessing it such as natural disaster, sexual assault, rape, sexual abuse or harassment, severe accident, mental or physical distress related to any trauma and etc all are causes of PTSD. Most people go through traumatic events may have a temporary difficulty adjusting and coping with this mental disorder, but with the passage of time and better self care, this condition usually get better. But if once the symptoms get worse, it can be last for months or even years.

Sign and symptoms

Symptoms are grouped into following few categories:

*relieving; vivid flash backs, night mare of accident or any disaster, hallucination

* avoiding; avoiding people, things, places, or things that remind the trauma, being unable to express feelings, using alcohols or drugs to avoid memories.

*excessive arousal; increased alertness sometimes called hypervigilence, anger, fits of rage, irritability or hatred, difficulty sleeping or concentrating

*negative thoughts or feelings such as guilt

*flat effect

*young children may show delays in training like toilet training, eating and etc, motor skills or language.

*intense distress at real or symbolic reminders of the trauma

*physical sensation such as pain, sweating or shivering

*intrusive thoughts or images

STAGES OF PTSD

Following are some stages of PTSD

*IMPACT OR EMERGENCY STAGE

                                                        This phase occurs immediately after the traumatic event in which patient is struggling to come to terms with the shock of what happened. Patient will be highly anxious, hypervigilant or possibly struggling with the guilt.

*DENIAL STAGE

                               Not everyone who is dealing with the recovery of PTSD experience this phase. But those who will experience this, will attempt consciously or unconsciously to avoid the memories. Those who are prone to using alcohol or other substances will be especially numbing behavior at this satge.

*SHORT TERM RECOVERY STAGE

                                                                       During this stage immediate solutions are addressed. The individual with PTSD will attempt to adjust to everyday life and try to return to normalcy. This stage can go both ways either the patient will accept to take help from others or they will become disillusioned and somewhat cynical. At this stage night mare and intrusive thoughts continue and make everyday life difficult.

*LONG TERM RECOVERY STAGE

                                                    As the name suggests that the patient has to experience after effects for a long time. But with the help of better self care and medication the symptoms can be reduced.

DIAGNOSIS

SELF diagnosis include following steps. But keep in your mind that if you experience any of two steps, you may have PTSD.

*you are often irritable or angry

*you constantly feel guard or you are easily startled

*you engage in risky or dangerous behavior

*you have troubled sleeping

*you have troubled staying focused

 

TREATMENT

When you have PTSD you might think that you will never come back to your life, but if it is treated well and you take care of yourself in a better way you can reduced its symptoms and can lead a normal life.

CBT (cognitive behavior therapy) is a type of psychotherapy that has believed to be most effective treatment of PTSD.

Some common treatments of PTSD are as follows:

*therapy

It has three main goals

1-      improve your symptoms

2-      2-teach you skills to deal with it

3-      Restore your self esteem

*cognitive processing therapy

*prolonged exposure therapy

*eye movement desensitization and reprocessing

*stress inoculation training

*medication

1-fluoxetine

2-paroxetine

3-sertraline

4-venlafaxine

*antidepressants

*betablocker

SSRIs are considered as first-line therapy treatment for PTSD.

KETOGENIC DIET AND ITS EFECT ON OUR BODY

Ketogenic diet is a low carbohydrate diet so that our body can get calories from fat and protein. It is used to promote the metabolism of fats into ketone bodies (rather than carbohydrates into glucose) to provide the body's main source of energy. It involves drastically reducing the use of carbohydrate and replacing it with fat. This reduction of carbs put your body in a metabolic state that is known as ketosis.

Normally the carbohydrate in the food is converted into glucose, which is then transported around the body and is important in performing brain function. But if small amount of carbohydrate is present in diet, the liver converts fats into fatty acid and ketone bodies and then the ketone bodies passes into the brain and replacing glucose as an energy source.

TYPES OF KETOGENIC DIET

There are several versions of ketogenic diet that include

*STANDARD KETOGENIC DIET (SKD); this diet is all about very low carb, moderate protein and high fat diet. It typically contains following percentage of major nutrients that are 70% fat, 20% protein and only 10% of fat.

*CYCLIC KETOGENIC DIET (CKD); this diet is all about periods of higher carb refeed, such as 5 days of ketogenic diet and 2 days of high carbohydrate diet.

*TARGETED KETOGENIC DIET(TKD); this diet allows you to add carbohydrate around workouts.

*HIGH PROTEIN KETOGENIC DIET; this diet is similar to standard ketogenic diet, but include more protein. The ratio of nutrient is often 60% fat, 35% protein and 5% carbs.

FOOD THAT YOU SHOULD AVOID IN KETOGENIC DIET

*sugary food; soda, fruit juice, cake, ice-cream, candy

*grains or starches; wheat based products, rice, pasta, cereal, etc

*fruits, all fruits except small portions of berries like strawberries

*root veges and tubers; potatoes, sweet potatoes, carrots and parsnips

*some condiments and sauces; barbecue sauce, honey, mustard, teriyaki sauce, ketchup, etc

*alcohol; beer, wine, liquor, mixed drinks

*sugar-free diet foods; sugar-free candies, syrups, puddings, sweeteners, desserts, etc

WHY IS KETO DIET GOOD FOR YOU?

Advantages of ketogenic diet is as follows

*supports weight loss

*improves acne

*may reduce risk of certain cancer

*may improve heart health

*may protect brain function

*potentially reduces seizures

*improves PCOS symptoms

*help in hormone balance

*improves metabolism

*helps to control epilepsy

*reduction in blood sugar

WHY KETOGENIC DIET IS BAD FOR YOU?

As we know that every picture has a two sides, one is good and second is bad. Same happens here, ketogenic diet has its advantages as well as disadvantages. Some of its disadvantages are as below

*constipation

*hair loss

*nutrient deficiency

*headache

*fatigue

*brain fog

*upset stomach also known as “keto flu”

*kidney stones

*osteoporosis

*liver diseases

*some negative impact on heart health

*diarrhea

*ketoacidosis

*reduced athletic performance

*less energy

*weight may regain after leaving keto diet

*hepatic steatosis

*hypo proteinemia

*vitamin deficiency

 

HOW LONG CAN YOU SAFELY DO KETO?

Staying on keto for six month is maximally recommended before reintroducing more carbs to your diet. Staying on more than 6 months on ketogenic diet may cause harm instead of providing any advantage to you.

SCHIZOPHRENIA AND HALLUCINATIONS

SCHIZOPHRENIA is mental disorder that is related to breakdown in relation between thought, emotion and behavior, which leads to a faulty perception, inappropriate actions and feelings, withdrawal from the reality and personal relationships into fantasy and delusion and a sense of mental fragmentation. 

It can also be known as a mentality or approach characterized by inconsistence or contradictory elements.

CAUSES

The basic factors that cause schizophrenia can also help you to understand what if anything can be done to prevent this lifelong disorder. Those factors are

 *genetics; one of the most significant risk factors for schizophrenia may be genes

*structural changes in brain

*chemical changes in brain

*pregnancy and birth complications

*childhood trauma

*previous drug use

*some environmental factors

SYPMTOMS

The major symptoms of schizophrenia are

*delusion

*hallucination

*disorganized thinking

*extremely disorganized or abnormal motor behavior

*negative symptoms (blunting of affect, poverty speech and thought, apathy, anhedonia, reduce social drive)

*movement disorders

*trouble concentrating

ASSOCIATION OF HALLUCINATION WITH SCHIZOPHRENIA

Hallucination is a condition that usually involves the seeing and hearing things that cannot exist. Yet the person that is schizophrenic have a full force impact of a normal experience.

TYPES OF HALLUCINATIONS

*visual hallucination; involves the seeing of non-existing things

*auditory hallucination; hearing things and non-existing voices

*olfactory hallucinations; smelling things

*gustatory hallucinations; tasting things

*tactile or somatic hallucinations; feeling things

DIAGNOSIS

Following diagnosis are suggested by medical health workers

1-    PHYSICAL EXAM; this may be done by examining the sign and symptoms of schizophrenia

2-    TESTS AND SCREENING; it may include test for screening sign and symptoms and also the screening for the use of drugs and alcohol that may also cause schizophrenia.

3-    PSYCHIATRIC EVALUATION; this is done by mental health professionals by observing the condition, checking and asking about thoughts, moods, delusions, hallucination, substance use, potential for violence and suicide.

4-     DIAGNOSTIC CRITERIA; a doctor or mental care professional may use the criteria in the diagnostic and statistical manual of mental disorder.       

TREATMENT AND MEDEICATION

 ANTIPSYCHOTICS are first line treatment for patients with schizophrenia.

TYPES OF ANTIPSYCHOTICS

TYPICAL OR CONVENTIONAL ANTIPSYCHOTICS are “FIRST GENERATION” ANTIPSYCHOTICS. Examples are

*Chlorpromazine (Thorazine)

*Fluphenazine (prolixin)

*Haloperidol (haldol)

*perphenazine (trilafon)

*thioridazine (mellari)

*thiothexen (nevane)

*trifluoperazine (stelazine)

The newer one is called “SECOND GENERATION” or “ATYPICAL” ANTIPSYCHOTICS. Examples are

*aripiprazole (abilify)

*aripiprazole lauroxil (aristada)

*asenapine (saphris)

*brexpiprazole (rexulit)

*cariprazine (vraylar)

*clozapine (clozaril)

*iloperidone (fanapt)

*olanzapine (zyprexa)

*ziprasidone (geodon)

*resperidone (resperdal)                                       

SIDE EFFECTS OF ANTIPSYCHOTICS

As the first generation ANTIPSYCHOTICS do not cost much but they can have different side effects than second generation ANTIPSYCHOTICS. Few side effects by both types of ANTIPSYCHOTICS are

*weight gain

*sexual problem

*drowsiness

*dizziness

*restlessness

*dry mouth

*constipation

*nausea

*blurred vision

*low blood pressure

*seizures

*low white blood cell count

 

5 WAYS TO LOOSE CALORIES DURING A LOCKDOWN

 

As we all of us know that we are facing a worldwide pandemic. This whole period is too much depressing and frustrating for everyone. Different countries are facing a strict lockdown to save themselves from the deadly effects of the noble corona virus. This is very challenging time for everyone, as this lockdown has changed everyone physically and mentally.

If we talk about mental changes, people are facing depression, anxiety, negative thoughts, aggression and many more. Physically, people are gaining weight and this is considered as one of the toughest task to lose calories. Putting on much weight invites many diseases like, obesity, diabetes and etc. So below are discussed some tips to burn calories to maintain a good health.

5 TIPS TO LOOSE CALORIES

1-  EXERCISE

              Exercising is one of the best ways to lose your body fat in a controlled manner. It is defined as an activity that requires physical efforts, carried to sustain or improve health and fitness.

TYPES OF EXERCISE:

1-    Endurance exercise: this exercise is referred to as a aerobic exercise to increase your breathing and heart rates. It is also known as “STAYING POWER”. This exercise helps to improve health of lungs and heart. It also delays in many types of diseases like colon or breasts cancer, diabetes and heart diseases. Physical activities that increases endurance are

*brisk walking or jogging

*yard working (mowing, raking)

*dancing

*swimming

*biking

*climbing stairs or hills

*playing tennis, basketball or cricket

2-STRENGTH EXERCISE: It is related to increase the strength of your muscles. Making muscles strong will help you to perform daily chores easily and making you independent. In order to increase muscle strength people uses many kinds of weights, such kind of muscle training is known as “STRENGTH TRAINING” or “RESISTANCE TRAINIG”.

People lift light weights first and then heavy weights to improve muscle strength and uses stretch bands. Few examples of strength exercise are;

*lifting weights

*carrying groceries

*overhead arm curl

*gripping a tennis ball

*wall pushups

*arm curls

*using your body weight

*use resistance bands

3-BALANCE EXERCISE; this exercise helps to maintain balance, to prevent falls, a common problem in adults that can have serious consequence. Lower body exercises helps to improve your balance. Balance exercise includes

*tai chi a “a moving meditation” that involve shifting the body slowly, gently and precisely, while breathing deeply.

* standing on one foot

*the heel-to-toe walk

*the balance walk

*standing from a seated position

4-FLEXIBILITY EXERCISES; this exercise is beneficial in increasing your muscle strength in stretching. Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercise include

*the back stretch exercise

*the inner thigh stretch

*the ankle stretch

*the back of leg stretch

    

                     

2-   BALANCED DIET

                                         The diet we consume has a direct impact on our body. We can say that the amount of calories we consume daily is directly proportional to our body weight. Balanced diet supplies nutrients to our body that are needed by your body to work efficiently.

Suggestions that you should follow to lose weight by the help of balanced diet are

*low fat intake

*protein rich diet

*limit red and processed meat

*limit sugar

*limit salt less than 2300 mg daily

*focus on your whole diet

*intake of dietary fibers

*vitamin intake

*don’t fret about your cholesterol

 

3-   DRINK CAFFEINATED GREEN OR BLACK TEA

                                                                     Caffeine is a stimulant that stimulates your body to burn more calories. The reason behind is that caffeine gives more energy and our body move actively. More the movement of your body, More the loose of your calories. Caffeine may also cause to increase the metabolic rate that can also result in burning more calories.

Drinking tea with meals may have another fat-fighting effect. Tea extracts may interfere with the absorption of carbohydrates when consumed in the same meal.

4-  COSUMING A LOT OF WTAER
                                      Just about everything you call on your body to do burn your calories, including absorbing and utilizing water while maintaining fluid balance (something by excreting excess).

Drinking 2 liters of water increase you fat burn nearly 100 more calories.

 It is added that there should be check and balance in consuming a lot of water.

5-   FIDGET

                       Any type of movement requires energy and fidget is definitely qualifies as movement. Fidget is basically defined as making small movements of the hand and feet, through nervousness and impatience.

It is believed that fidget is more important in determining who is lean and who is obese.

COVID-19 AND OUR MENTAL HEALTH

 WHAT IS COVID? 

Corona virus is a large family of viruses that causes illness ranges from cold to other deadly diseases. A novel corona virus is a new strain of corona virus that was not identified in humans before.

CORONA VIRUS OUTBREAK :

On December 2019 WHO was informed of pneumonia of unknown cause  in Wuhan, city of China. Later on it was temporarily known as covid-19 by the authorities. Then this virus spread too fast in the whole world as a deadly pandemic. The major reason was that its treatment was unknown and there was no vaccine known for this deadly virus. 

This outbreak causes too much damage not in the city where it outbroke but in the whole world. Almost every nation, every country, every city, every town has its strain. And it is causing mostly to under developing or developing nations .   

MAJOR EFFECTS OF THIS WORLD

According to all the updates and information collected from the whole world we concluded that covid affected the whole world in all aspects. Here we will took a glance of few major effects of this novel virus and top most will be  effect on our mental health.

EFFECTS OF CORONA VIRUS ON A NATION

Each nation got affected by this virus. As no treatment and vaccine was available for this virus. It is far more than a health crisis; it is affecting societies and economies at their core., it will most likely to

cause poverty and inequality at a global scale.

Although, the effect of this virus may vary from nation to nation according their social and economical resources. It affected the whole nation socially, economically, physically and mentally. Their economy collapsed, they loose their social life, physically they became very weak and mentally very down.

EFFECT ON ECONOMY 

To decrease the spread of this deadly virus, higher authorities decided the implement of lockdown. This lockdown affected the economy of a nation  as a whole. There was a great economy decline. It was a strict lockdown, that affected the import an d export on which the economy of a nation depends. As a result their economy collapsed. They became economically very weak. 

EFFECT ON SOCIAL LIFE

As a result of pandemic, deep inequalities have been exacerbated around the world leading to unemployment and food insecurity amongst the poor countries. However, it is just a beginning as the political, economic and social impact is still unfolding.

This pandemic lead to an increase in poverty, homelessness, unemployment, depression, anxiety and many more. 

EFFECT OF CORONA VIRUS ON MENTAL HEALTH

Mentally, it affected all the human beings. All the negative impacts of covid has a combine effect on the metal health of human being. The major problems that covid has caused are depression, anxiety, negative and suicidal thoughts, bereavement, isolation, loss of income and fear are triggering conditions or exacerbating ones. Many people may be facing increased level of drugs, alcohol and insomnia. As the pandemic wears on, ongoing and necessary public health measures expose many people to experiencing situations linked to poor mental health outcomes, such as isolation and job loss.

  Meanwhile, COVID-19 itself can lead to neurological and mental complications, such as delirium, agitation and stroke. People with pre-existing mental, neurological or substance use disorders are also more vulnerable to SARS-CoV-2 infection, they may stand at a higher risk of severe outcomes and even death. 

The major effect of covid-19 is STRESS that causes the following disorders :

*feeling of fear, anger, sadness, worry, numbness or frustration

*changes in appetite, energy, desires and interests

*difficulty concentrating and making decisions 

*difficulty sleeping or night mares

*physical reactions, such as headaches, body pains, stomach problems and skin rashes

*worsening of chronic health problems 

*worsening of mental health condition

*increased use of tobacco, alcohol and other substances

*HOW TO COPEUP WITH STRESS AND MENTAL HEALTH DURING COVID-19 OR ANY PANDEMIC OUTBREAK?

 Following are some practices that anyone can follow to maintain mental health

*take care of your body

*exercise regularly

*get plenty of sleep

*stay positive

*avoid excessive alcohol, tobacco and substance use

*continue with routine preventive measures (such as vaccination, cancer screenings and etc) as recommended by your health care provider

*get vaccinated by covid-19 vaccination when available

*adopt healthy activities

*make time to unwind

*connect with others

*connect with your community or faith based organization