Author: books

Contributed by: Anjali Sharma 

Introduction 

Daily exercise is thought to provide a variety of health advantages, from elevating your mood to improving your cardiovascular health. Exercise plays a crucial part in maintaining the health of your heart, along with food. 

Exercise raises your heart rate, which helps to strengthen your heart muscles and expand your lung capacity. However, a recent study contends that some forms of exercise may raise the risk of a heart attack.

Recently, cardiac arrests that occurred while exercising in gyms have been reported. Heart damage and rhythm disturbances can result from repetitive fitness training and pushing oneself to the maximum during endurance competitions. Genetic risk factors also make people particularly vulnerable. Extreme pressure is put on the cardiovascular system during long-term, endurance exercise. 

Extreme physical stress on the heart causes immediate damage that may eventually remodel the heart and result in long-term physical changes including thicker heart walls and scarring.

The relation between heart health and intense exercise

In order to strengthen your heart muscles and reduce your risk of cardiovascular problems, it is generally recommended that you perform 150 minutes of moderate-intensity exercise each day. However, many health researchers say that overexertion and high-intensity exercise can raise the chance of having an acute cardiac issue.

It explains that engaging in intense exercise regimens and participating in endurance competitions might increase one’s chance of acquiring heart-related problems, including heart arrhythmia.

How overexertion can lead to a heart attack?

Extreme exercise may raise the risk of sudden cardiac arrest (SCA) or sudden cardiac death, according to research published in the US National Library of Medicine National Institutes of Health (SCD). 

Research on runners revealed that even after completing challenging running competitions, their blood samples still contained biomarkers connected to heart-related problems. These indicators often disappear on their own, but severe physical activity may cause the heart to change and cause problems including thicker heart walls and scarring of the heart. The thicker heart walls or thickened septum can cause a narrowing that can block or reduce the blood flow from the left ventricle to the aorta.

How to endure an intense workout session?

Keep yourself hydrated during the workout session. Water is essential to the human body because it helps the body eliminate waste, control temperature, maintain healthy joints, and shield delicate tissues. You don’t want to feel exhausted and run down before a workout since that is what being dehydrated will do to you.

Stretching has a purpose beyond warming up. Stretching may help you become more flexible, which reduces your risk of discomfort and injury while also increasing your range of motion, correcting your posture, and enhancing body control and stability. Most significantly, having more flexibility makes daily tasks simpler, like getting out of bed, climbing stairs, and reaching high cabinets.

Although stretching is straightforward, there are some fundamental rules to follow to prevent injury. Start by brisk walking for a few minutes to warm up. Always move into position slowly and gradually while beginning a stretch, pausing as soon as you experience any kind of intense discomfort.

Stretches should be held for 10 to 20 seconds at first, but as you become more comfortable, you can increase the hold period to 30 seconds.

You may enhance the quality of your workout by beginning it with a warmup and ending it with a cooldown. A warmup improves your body’s core temperature and the flow of blood to your muscles. 

This enhances the muscular tissue’s ability to stretch, which can assist lessen muscle tension, soreness, and the risk of injury. Although there isn’t a clear definition of what a ‘warmup’ is, the general concept is to do a workout or activity slowly (e.g., stretch, use lighter weights) in order to prime the body for faster, more intense movement.

A 10-minute cooling-off period after moderate exercise enables the body’s temperature, heart rate, and blood pressure to return to normal.

Stretching, walking, foam rolling, and deep breathing are all effective cool-down activities that can help you avoid injuries and lessen the strain on your heart and other muscles.

Nearly as essential as the activity itself is what you eat before and after. Food is your fuel since it offers you the vigour to work out and concentrate, the nutrients you need to strengthen your muscles and bones, and it aids in your body’s ability to recuperate after a workout.

Try to avoid consuming carbs that can cause stomach trouble before you exercise. Examples include bananas, oats, and whole grain bread. Consume a meal that includes protein, carbs, and fats after working out. Protein-rich diets help the body create new muscle tissue, but carbohydrate-rich foods are better for hours following a long run or other endurance activities. Eat foods like beans, quinoa, or Greek yoghurt to refuel your body after a power workout session.

Final thoughts 

There is no denying the advantages of exercise for your health. To receive its incredible health advantages, every person must engage in moderate-intensity exercise for 30 minutes daily. One must refrain from putting their body or physical strength under stress. For anyone suffering from a genetic or cardiovascular condition, it is very important. 

Do not overdo exercising, whether you are a beginner or an expert. Additionally, let your body have adequate time to rest and heal. Consult your doctor if you have any problems.

You can also opt for genetic testing to get a predictive insight into the probable heart risks. 

Book The Full Body Good Health Test Today!

On Tuesday, Fitbit Health Solutions and Google Cloud announced they’re launching a new service to help healthcare and life science organizations utilize data from wearables.

The company said that Device Connect for Fitbit allows patients to make their Fitbit data available to providers, giving these patients control over who they share their information with and for what purpose. The tool also includes a “data connector,” so data can be integrated with Google Cloud’s BigQuery analytics engine or mapped to emerging data standards. The connector can also make use of the Cloud Healthcare API, making Fitbit information interoperable with clinical data. 

The new service will also include an analytics dashboard and can use artificial intelligence and machine learning. Fitbit and Google Cloud said the tools could be used to monitor patients before and after surgery, care for chronic conditions, manage population health, address health disparities and collect data for clinical studies.

“With this solution, healthcare organizations will be increasingly able to gain a more holistic view of their patients outside of clinical care settings,” Alissa Hsu Lynch, global lead for medtech strategy and solutions at Google Cloud, and Amy McDonough, managing director of Fitbit Health Solutions, wrote in the annoucement.

“These insights can enhance understanding of patient behaviors and trends while at home, enabling healthcare and life science organizations to better support care teams, researchers and patients themselves.”

THE LARGER TREND

Fitbit was officially acquired by Google early last year after the deal was held up for months by regulatory probes. The company recently received FDA clearance for its photoplethysmography atrial fibrillation (AFib) detection algorithm and released a new line of health and fitness-tracking wearables. 

Meanwhile, Google is nearing the launch of its own branded smartwatch, called the Pixel Watch. The tech giant said the new wearable will integrate Fitbit’s health and fitness capabilities.

Remotely monitoring patients is a growing trend within the healthcare and life science sectors. A recent study published in JAMA Internal Medicine found remote patient monitoring use among Medicare beneficiaries increased from 91 claims per 100,000 enrollees in February 2020 to 594 claims per 100,000 enrollees in September 2021. 

But a review published in JMIR found some barriers to increased adoption. Though health-tracking wearables could motivate behavioral change among patients and provide more comprehensive information for providers, they might require more clinician training and add to their workloads.

California-based DyAnsys, a medical device company specializing in the autonomous nervous system, has announced that Primary Relief, its percutaneous electrical nerve stimulator (PENS) system, received approval by the FDA to treat postoperative pain following cardiac surgery.

According to DyAnsys, the PENS system can be used for up to three days following cardiac surgery and in a clinical trial reduced pain scores compared to a placebo device –and lessened the need for analgesics postoperatively. The company also notes fentanyl use by the Primary Relief group in the postoperative period was one-third of the control group.

“This ground-breaking device allows for significant pain relief without the use of narcotics,” DyAnsys CEO Srini Nageshwar said in a statement. “By reducing or avoiding the use of opioids after surgery, the risk of addiction is reduced.”

Primary Relief has also received FDA clearance for use in post-cesarean section (C-section) delivery. 

WHY IT MATTERS

Opioid use is a significant problem in the U.S. and abroad. 

In 2019, before the pandemic, an estimated 10.1 million people 12 years and older misused opioids within the past year.

Nearly 75% of drug overdose deaths in 2020 involved an opioid, according to the CDC. 

More recently in 2021, there were an estimated 107,622 drug overdose deaths in the U.S., an increase of nearly 15% from the 93,655 deaths estimated in 2020. 

THE LARGER TREND

Primary Relief is not the first device DyAnsys developed to aim at decreasing patients’ use of opioids.

In June 2018, DyAnsys announced it received FDA approval for Drug Relief, a wearable auricular neurostimulation device designed to treat symptoms of opioid withdrawal.

According to the 510(k) application, Drug Relief is a nonaddictive treatment designed to assist with detoxification. It is worn on the head, with needles inserted at three points around the ear to facilitate electrical stimulation. It’s meant to be worn for 120 hours. 

Per DyAnsys, the wearer experiences a reduction in drug-withdrawal symptoms within 30 to 60 minutes of beginning treatment. 

To date, FDA clearance of Primary Relief is the 15th 510(k) clearance received by DyAnsys.

You’ve probably seen a BOSU exercise ball at the gym. It’s that piece of equipment hanging out by the free weights that looks like half of an inflated beach ball about two feet in diameter attached to a flat disc. You know the one. But do you know what to do with it? Have you ever incorporated a BOSU ball into your workout?

The BOSU ball is actually one of the more versatile items in the gym. This one apparatus can train the upper body, lower body, core, balance and stability, and it even provides a great cardio option if you know how to use it to get your heart rate up. When you’re traveling, if all the meager hotel gym has is a BOSU ball and a mat, it’s easy to devise a total body workout that will have you sweating.

Get started with this list of 12 simple exercises you can do with just a BOSU ball and your body weight, plus variations to make them easier or more challenging according to your fitness level. As always, check with your physician if you have concerns about starting a new exercise program. Folks who struggle with their balance may want to ask a trainer or coach to help get them started.

12 BOSU Ball Exercises

These are roughly broken down into core exercises, upper body exercises, lower body exercises, and “cardio.” The beauty of the BOSU ball, though, is that every exercise is really a full-body exercise. The BOSU’s instability (I believe “wobbliness” is the technical term) means that muscles throughout your body are called upon to stabilize and help you hold each position. Make sure to keep your core contracted throughout each of these exercises.

Each exercise has a suggested time or rep range that constitutes one set. Adjust these to your capabilities. Options for using these exercises to create a whole body workout are in the next section.

Note: “Platform side down” means the flat side of the BOSU is on the ground, dome (ball) facing up. “Platform side up” means the dome side is down, flat side facing up. The BOSU is obviously more stable when the platform is on the ground, making exercises easier. Be advised that the BOSU ball has a weight limit of 300 to 350 pounds (136 to 159 kg), depending on the model.

Core exercises

BOSU BALL PLANK

Place the BOSU platform side down. Put your elbows on top of the ball at approximately shoulder width. Keep your shoulders directly over elbows as you walk your feet back until you are in a plank position with core contracted. Hold for 30 to 60 seconds.

Variations: If this is too difficult, place your knees on the ground. Place your hands on the ball instead of elbows. To make it harder, alternate lifting one foot at a time off the ground. For an advanced version, turn the BOSU over so its platform side up. (See push-up section below for position.)

BOSU BALL SIDE PLANK

Place the BOSU platform side down. Place your right elbow on the ball and walk your feet out so you are in a side plank position with left foot stacked on top of right. Left hand can be on your hip or extended towards the ceiling. Hold this position for 30 to 60 seconds. Repeat on the other side.

Variations: Dip your bottom hip toward the ground and return to plank position. Keep doing this for the duration of the set. To make this easier, bend your bottom leg and rest your bottom knee on the ground.

BOSU BALL V-SITS

Place the BOSU platform side down. Sit on top of the ball with your hands slightly behind your hips. Bring your knees to your chest. Keep your feet together as you extend your legs out in front of you, then bring your knees back into your chest. Repeat for 30 to 60 seconds.

Variation: Really challenge your balance and core by reaching your arms straight out in front of you instead of using them for support.

Upper body exercises

BOSU BALL PUSH-UP

The push-up is one of the Primal Essential Movements, along with the plank. Place the BOSU platform side up. Start in a plank position with hands flat or gripping the edges of the platform. Lower your chest toward the platform using control to try to keep the BOSU from wobbling too much (it will wobble a little no matter what you do). Aim for 8 to 20 reps.

Variations: For an easier version, place your knees on the ground. To make it harder, alternate lifting one foot at a time off the ground. Place your toes on the BOSU and your hands on the ground instead.

BOSU BALL STAGGERED PUSH-UP

Place the BOSU platform side down. Place one hand in the middle of the ball and the other hand on the ground so they are slightly wider than shoulder width. Assume the plank position and lower your body towards the ground as in a traditional push-up. Aim for 8 to 20 reps.

Variations: Drop your knees to the ground to make it easier. This is already a very challenging exercise, but you can dial it up even more by alternating hands every time. Start with your right hand on the ball and left hand on the ground. Do one push-up. Then bring your left hand onto the ball and walk your right hand down to the ground. Adjust your feet as necessary, then do another push-up. Continue to walk your hands back and forth over the ball, alternating push-ups on each side.

BOSU BALL QUADRUPED HOVER

Place the BOSU platform side up. Kneel in front of the BOSU with your feet flexed so you are resting on your toes instead of the tops of your feet. Grasp the edges of the platform with your hands so you are in something like an all-fours position. Lift your knees off the ground, making sure to keep shoulders over wrists. Hover for 30 to 60 seconds.

Variation: Lift one foot at a time an inch or two off the ground and hold it for a few seconds before switching sides.

Lower body exercises

BOSU BALL SPLIT-LEG LUNGE

Place the BOSU platform side down. Stand about 12 inches in front of the BOSU. Reach back with your left foot and place the toes in the middle of the BOSU ball. Keep most of the weight in your front (right) foot. Adjust your stance so you are in a comfortable position to lunge, then bend your knees and lower down until your right thigh is parallel to the ground, keeping your right knee tracking over your toes. Stand back up. Do 15 to 20 lunges on the right leg, then switch sides and repeat.

Variation: Stand facing toward the BOSU. Place your front foot in the center of the BOSU ball and keep your back foot on the ground instead. Lower and stand slowly and with control because this version is considerably less stable.

BOSU BALL SIDE LUNGE

Place the BOSU platform side down. Stand about 18 inches to the side of the BOSU. Step on the ball with the foot closest to the BOSU, landing your foot in the center of the ball. Keep your standing leg mostly straight and lunge toward the foot that is on the BOSU ball, tracking your knees over toes. Push up to return to standing. Do 15 to 20 squats on one side, then switch sides and repeat.

Variation: Lunge toward the foot that is standing on the ground instead. Turn this into a squat by bending both legs and sitting down toward the ground instead of lunging to the side.

BOSU BALL GLUTE BRIDGE

Place the BOSU platform side down. Lay on your back with knees bent, feet resting in the center of the ball, and hips close to the BOSU. Press into your heels to lift your hips until your torso and thighs form a straight line. Lower your hips back down to the ground with control. Do 15 to 20 reps.

Variations: To make this easier, lie with your upper back on the BOSU ball and your feet flat on the ground with knees bent. To make this harder, try single-leg bridges. Lift one foot off the ball and straighten that leg. Do 15 to 20 reps on the first side, then switch feet and repeat. Expect to feel it in your hamstrings the next day! Keep your arms straight by your sides, hands palm down for stability as shown. Or, for more of a challenge, raise your arms straight toward the ceiling.

Cardio exercises

BOSU BALL MOUNTAIN CLIMBERS

Place the BOSU platform side up. Hold on to the edges of the platform and assume a plank position as if doing a push-up. Bring one knee toward your chest, then return it to starting position. Do the same with the other knee. Go back and forth for 30 to 60 seconds. Speed it up to increase the intensity.

Variation: Instead of driving your knees straight forward towards your chest, bring them across your body towards the opposite shoulder. This will target the obliques more.

BOSU BALL SIDE-TO-SIDE HOP OVER

Place the BOSU platform side down. Stand about 12 inches to the side of the BOSU with your right foot in the middle of the ball, knees slightly bent. Push into the right foot to travel, or “hop,” over the ball. You will end up standing on the opposite side of the BOSU with your left foot on top. Alternate back and forth for 30 to 60 seconds. Go slower or faster to vary the intensity.

Variation: For an easier version of this exercise, stand with the BOSU in front of you and alternate tapping your right foot then your left foot on the BOSU.

BOSU BALL BURPEE

Everyone’s favorite exercise! Place the BOSU platform side up. Start in the push-up position holding on to the sides of the platform. Step or jump your feet close to your hands. Stand up and do a shoulder press to lift the BOSU over your head. Reverse the motion and step or hop your feet back to plank position. That’s one rep. Keep going for 30 to 60 seconds.

Variation: Take out the shoulder press and just do a traditional burpee where you let go of the BOSU as you stand up and jump straight up in the air. Bend forward, grab the edges of the platform, and step or hop your feet back to plank position.

BOSU Ball Workouts

Always start with a warmup of at least five to ten minutes of easy movement—walking briskly or using a stationary bike, elliptical, or stair climber, for example—to elevate your body temperature and wake up the muscles and joints, so to speak. Follow this with some dynamic stretching movements such as hip circles, arm circles, easy lunges, and pulling your knees toward your chest.

Once you’re warmed up and ready to go, there are numerous ways you could formulate a workout out of the 12 exercises above. Here are three ideas:

Full-body BOSU workout:

• Pick one core, one upper body, one lower body, and one cardio exercise from the lists above.
• Do one set of each exercise, doing the four exercises back to back. That’s one circuit.
• Rest for a minute or two, then repeat.
• Do a fixed number of circuits (four to six is a good target), or do as many circuits as you can in 20 or 30 minutes.

Full-body BOSU ladder:

Pick one core, one upper body, one lower body, and one cardio exercise from the lists above. Do each of the four exercises back to back for 60 seconds each. Then do them again in the same order for 50 seconds each, then 40 seconds each, 30 seconds, 20 seconds, and 10 seconds.

That’s your descending ladder. This is higher-intensity than the full-body workout above because you are going non-stop for about 15 minutes, but you can also rest for 30 seconds to a minute between circuits (or “rungs”) if you need.

If you want even more work, do ascending and descending ladders. Start by doing each exercise back to back for 10 seconds each, then 20 seconds, then 30 seconds, and so on up to 60 seconds, then work your way back down.

Tabata-style workout:

Choose any of the exercise above. Do the movement for 20 seconds, then rest for 10 seconds. Repeat this pattern—20 seconds work, 10 seconds rest—eight times for a total of four minutes. That’s it!

What do you think, folks? Do you use a BOSU ball in your workouts already? What’s your favorite way to use it?

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Why am I still so tired? When will my post COVID-19 fatigue go way? These aren’t unusual questions from people recovering from COVID-19. Like many things related to the coronavirus, the answer isn’t completely clear.

While most people quickly bounce back, others take longer to heal. But there are ways to increase your energy and focus. Below, we review common COVID-19 fatigue symptoms, why you may be struggling, tips for overcoming your symptoms and when to see a doctor.

Who gets post-COVID-19 fatigue?

If you’re struggling with fatigue, know that you’re not alone – about 8 in 10 adults who get COVID-19 experience fatigue during their illness (and for kids, it occurs about half of the time). Fatigue is common whether you were hospitalized or if you treated mild COVID-19 symptoms at home.

Unfortunately, the fatigue you feel when you’re sick with COVID-19 can continue as one of the symptoms of post-COVID syndrome.

How long does fatigue last after COVID-19?

Your recovery from COVID-related fatigue will likely depend on how severe your illness was. After a mild case of COVID-19 your fatigue may clear up after about 2-3 weeks. But if you had a severe case, it’s possible to feel sluggish and tired for months.

What are the symptoms of COVID-19 fatigue?

So, what does COVID-19 fatigue feel like? Chances are you’ll feel very tired and find it hard to focus. But how you experience fatigue varies from person to person.

There’s the physical fatigue that comes with muscle weakness, body aches and pain. But there’s also mental fatigue that can make it hard to concentrate and find the motivation to do daily activities.

Physical fatigue: COVID-19 muscle weakness and joint pain

The physical fatigue you get from COVID-19 is generally more than being physically tired.

If you’ve spent a long time in bed due to COVID-19, you may have lost muscle strength, particularly in your core muscles and legs. Your joints, especially those in your back and shoulders, may be sore if you weren’t moving around much when you were sick – joints work better when they’re moved frequently.

Depending on how long you were in bed, you may have difficulty sitting, walking or even breathing comfortably at first. But it tends to become easier once you’ve regained strength through activity and exercise.

Symptoms of muscle fatigue

• Muscle symptoms – You may experience cramping, twitching or trembling.
• Localized pain – You could have pain in specific areas of your body, such as your shoulders or legs.
• Soreness – Body aches after COVID-19 are very common.
• Shortness of breath – If muscles in your neck or chest have weakened a bit, it can lead to breathing problems after COVID-19.

Are COVID-19 fatigue symptoms the same as chronic fatigue syndrome?

Experts don’t yet know if the lingering fatigue symptoms after COVID-19 are the same as chronic fatigue syndrome (CFS).

CFS, also referred to as myalgic encephalomyelitis (ME), is a long-term condition that makes people experience extreme fatigue, particularly after exercise. It’s estimated that about half of CFS cases are the result of a previous viral infection.

People with CFS can have problems sleeping, muscle weakness and brain fog – symptoms that are often associated with post-COVID syndrome. But to be considered CFS, symptoms need to be present for six or more months.

The good news is there are effective treatments for the lingering fatigue you may be experiencing while recovering from COVID-19.

Treatment to manage post-COVID fatigue and improve strength and energy

Here are some of the best ways to improve energy and focus after COVID-19:

Know your triggers

If you know which situations make your fatigue worse, you can plan around them. Keeping a diary can help identify your triggers such as social events or grocery shopping. Things to track include:

• Your activities
• Your energy levels at different times of the day
• How you’re sleeping and if your medications are affecting your sleep
• How much you’re exercising
• Your mood

Stay well rested

It may not seem like sleep is doing much to help your fatigue, but it is. In fact, sleep is vital in recovering from COVID-19 fatigue. Tips for better sleep include:

• Stay on a sleep schedule – Going to bed and waking up at the same time every day can help improve the quality of your sleep.
• Keep a relaxing nighttime routine – Possible options to include in a bedtime routine are taking a warm bath, reading for a few minutes, listening to calming music or doing some simple stretches.
• Be smart about naps – If you have COVID-19 fatigue, short snoozes can be a great way to boost your energy. But if you’re taking long naps in the afternoon, there’s a chance they could be affecting your nighttime sleep. So, try to keep daytime naps to 30 minutes or less.
• Spend time outside during the day – Being in some sunlight can help to reset your sleep cycle.
• Limit technology use before bed – The blue light from devices like phones, tablets and computer monitors can make it hard to fall asleep. Installing apps to block blue light can help. But it’s still a good idea to have some screen-free time to help you settle down for the night.
• Watch your beverages – Caffeine can stay in your blood for up to 8 hours after you drink it. So, it’s best to have your last cup of coffee or tea before dinnertime. Also limit all beverages in the evening. It’s hard to feel well rested if you need to get up multiple times during the night to use the bathroom.
• Consider a melatonin supplement – If you’re having trouble falling asleep, ask your doctor if an over-the-counter sleep aid like melatonin could help.

Pace yourself

You’ll likely have times during the day when you have more energy. But you’ll need to resist the urge to power through a long to-do list, which could wear you out even more. Here are things to think about when planning your activities:

• Be aware – Think about how much energy is needed for different activities. Did you feel like you still had lots of energy when you finished your walk around the block? Were you totally wiped out after the quick run to the mall? And how much rest did you need afterwards?
• Be realistic – As you plan your day, think about how much energy, rather than time, you have. While your Saturday may be completely open, you may not be able to run to the hardware store and spend all afternoon doing yardwork. Set achievable goals and increase your activity levels gradually.
• Be selective – Focus on the most important things and look for ways to spread them out. Instead of four hours of yardwork on one day, consider a half hour each day of the week. Also, consider taking advantage of services that can help lighten your load. For example, have your groceries delivered or use curbside pickup.

Stay hydrated and eat a healthy diet

Drinking water throughout the day will help your body heal. It’s best to aim for about eight glasses of water each day.

There may be times you don’t have energy to cook a meal or throw together a salad. It’s fine to stock up on prepared foods and have a food delivery service on speed dial. Just try to choose nutrient-rich foods that will give your body an energy boost. Good food choices include fruits and vegetables, fish, nuts, beans and cottage cheese. Try to steer clear of foods that are high in fat, sugar and preservatives.

Keep moving

While you shouldn’t run any marathons if you have post-COVID-19 fatigue, getting exercise can increase your energy and make you feel better. Exercise can also make it easier for you to sleep.

But it’s important not to push yourself too hard, especially if you have long COVID heart symptoms or lung symptoms after COVID-19. Pace yourself and take it easier if you start to cough, have breathing issues or feel a tightness in your chest.

If you have the warning signs of a heart attack  – such as chest pain or pressure, shortness of breath, dizziness or lightheadedness – call 911 right away.

Pay attention to your mental health

Fatigue can be made worse by depression or anxiety – feelings experienced by up to 50% of people who recovered from COVID-19. So, make sure to take care of your mental health.

There are people who want help. Talk about what you’re going through with friends, join a support group or find a therapist that can help you work through your feelings.

Getting over long COVID takes time. It can be hard to find the energy to stay on track. So, lean on your friends and family for encouragement and support.

If your post-COVID-19 fatigue lasts more than a couple weeks, make an appointment with your primary care doctor, especially if your fatigue or other long-haul COVID-19 symptoms are getting worse instead of better.

Depending on your symptoms, your doctor may recommend that you see one or more specialists such as an occupational therapist, physical therapist or a neurologist. We’ll coordinate care if you need to see more than one.

But above all, give yourself a break. Fatigue after COVID-19 is real. If you have it, it may take some time before you’re back to your typical energy levels.

Contributed by Harleen Kaur

Introduction

Banana is one of the fruits that are most commonly consumed worldwide. It is grown primarily in subtropical and tropical areas.

Banana is also well-known for the remarkable medicinal qualities of its banana flowers, sometimes referred to as banana blossom or banana heart, which are mostly consumed in India. 

It has an effective nutrient profile which is rich in minerals, including phosphorus, calcium, potassium, copper, magnesium, and iron, which are necessary for several biological processes. These lovely blooms can be consumed raw or cooked and added to salads, soups, stir-fries, and herbal teas.

Here are some amazing benefits of the banana flower you must know:

Promotes good heart health 

Heart disease continues to be the primary cause of death. Similar to bananas, banana flowers are a great source of potassium, which has proven to safeguard the heart. 

Furthermore, bananas provide antioxidants including vitamin C, potassium, folate, and fibre. Each of these promotes heart health. According to several studies, people who consume more fibre in their diets are less likely to develop cardiovascular diseases than those who consume less of it.

Cure diabetes 

According to research, the banana flower has anti-diabetic characteristics and also controls the symptoms of diabetes including polyuria, hyperglycemia, and imbalance in body weight. The extract from banana flowers helps in lowering blood glucose levels. 

Additionally, it helps in balancing the blood sugar levels which also keep your body active.

Promote menstrual health 

Banana blossoms can help since they increase a woman’s progesterone levels and balance her hormones to make her menstrual cycle more consistent. Low progesterone levels are a typical contributor to this issue. 

Consuming a cup of cooked banana flowers with yoghurt can increase the body’s progesterone levels and lessen heavy menstrual bleeding. 

Moreover, it is believed that banana flowers can benefit women with the polycystic ovarian syndrome (PCOS).

Boosts digestive health

When used to treat acidity-related bloating and pain in the abdomen, banana flowers are gentle, calming and effective. This is because they contain both soluble and insoluble fibre and are an excellent source of dietary fibre. 

Those who experience diarrhoea frequently are usually advised to boost their intake of soluble fibre; as a result, adding a banana flower into their diet plan will help them to ease their day-to-day digestive issues.

Helps in weight loss

Banana flowers are enriched with lots of fibre, which makes people feel fuller for longer. Therefore, it is a perfect fit for any diet plan focused on weight loss. 

Adding banana flowers with other low-calorie fruits and veggies in salads and soups is the simplest method to take advantage of the benefits of banana flowers for weight loss.

Simple banana tea recipe 

• Take 2 banana flowers 
• Boil the water according to the quantity of tea you want to prepare
• Add banana flowers to the boiling water 
• Add green tea leaves if you want 
• Reduce the flame and leave it for another 15 to 20 minutes
• Add honey or sugar according to your taste 
• Sieve the prepared tea and it is ready to drink. 

Final thoughts 

The banana flower contains a variety of nutrients, such as protein, fibre and carbohydrates. Iron, sodium, potassium, phosphorus, zinc, and other minerals are some more important nutrients present in banana flowers.

Although these blooms are typically seen as a waste product when bananas are produced, the flower’s precise colour can range from orange to purple, and its inside is filled with light yellow or white florets. The flavour of banana flowers is nutty, crispy, and starchy, and they contain a lot of iron.

Additionally, it may help in the treatment of some medical conditions including diabetes, and gastrointestinal and cardiac diseases, to name a few.

Furthermore, you should also undergo preventive health checkups. These health checks give a complete report about your health, allowing you to take necessary precautionary measures to improve your well-being and keep a host of ailments at bay.

Book The Full Body Good Health Test Today!

Contributed by: Rachana Arya

Introduction

Vitamins and minerals are nutrients that are essential to your overall health, no matter what your age. 

The body needs nutrients for optimal functioning, for the growth and function of immune cells, and for providing us with the energy we need to survive. It also helps prevent some diseases, such as heart disease, osteoporosis, high blood pressure, type 2 diabetes, and certain cancers.

Nutrient deficiencies are common in people, but they have no idea that they are deficient. That’s why, in this blog, we’ve compiled a list of the top five tell-tale signs to look for when experiencing a nutrient deficiency.

1. Extreme hair loss

While everyone loses approximately 100 strands of hair per day, excessive hair shedding and hair loss should be reported to your doctor. It could be a symptom of a larger problem, such as low iron levels, which affect your energy, or thyroid disease, which can cause unexpected weight gain or loss.

Some studies have shown that consuming the following nutrients can help improve hair loss —and your health:

• Iron
• Zinc
• Niacin (Vitamin B3)
• Biotin (Vitamin B7)
• Linoleic acid (LA)
• Alpha-linoleic acid (ALA)

Corrective action: Some foods that help restore the levels of nutrients in the body include sweet potatoes, whole grains, broccoli, cauliflower, spinach, nuts, seeds, fish, meat, eggs, dairy, poultry, egg yolks, and bananas. 

2. Dry, scaly patches/dandruff

Seborrheic dermatitis may be caused by many factors, but a nutrient deficiency is often to blame. Lower levels of Pyridoxine (Vitamin B6), Riboflavin (Vitamin B2), Niacin (Vitamin B3), and Zinc have been intrinsically linked to the disorder of the skin. It is characterized by flaking and itchy skin. The skin condition generally affects the armpits, groin, face and upper chest.  Dandruff is restricted to the scalp. 

3. Bleeding gums

According to a recent study, if your diet lacks adequate quantities of Vitamin C or Vitamin K, you might have a nutrient deficiency causing bleeding gums. Your body does not create vitamin C on its own, so the only way to get more is by increasing its intake.

4. Brittle nails

If your nails are dry, cracked, brittle, and irregularly shaped, you may have a vitamin or mineral deficiency. Many people believe this could be due to a genetic predisposition, but it’s often a sign of a deficiency of biotin, also known as vitamin B7.

5. Mouth lesions

Lesions in or around your mouth may be linked to an insufficient intake of certain vitamins. A study found that patients with mouth ulcers, also commonly referred to as canker sores, were twice as likely to have low iron levels. Another study found that patients with mouth ulcers had a deficiency in three nutrients:

• Thiamine (B1)
• Riboflavin (B2)
• Pyridoxine (B6)

Corrective action: Some foods that help restore the levels of nutrients in the body include seafood, nuts, dairy, whole grains, meat, whole grains, fish, organ meats, dairy, nuts, legumes, poultry, green vegetables, fruits, olive oil, and seeds.

Final thoughts

The best way to prevent nutrient deficiency is to eat a balanced diet that includes whole, nutrient-dense foods. If you believe that you are suffering from any nutrient-related symptoms, talk to a doctor as soon as possible. A simple blood test can reveal your levels of vitamins and minerals. 

Book The Vitamin Screening Health Test Today!

Katja Ridderbusch

HAVRE DE GRACE, Md. — Ken Beyer can’t think of a day in the past few months when his phone didn’t flutter with calls, text messages, and emails from a police department, a sheriff’s office, or a fire station seeking help for an employee. A patrol officer threatening to kill himself with his service weapon before roll call. A veteran firefighter drowning in vodka until he collapses. A deputy overdosing on fentanyl in his squad car.

“It’s the worst that I’ve seen in my career,” said Beyer, co-founder and CEO of Harbor of Grace Enhanced Recovery Center, a private mental health and substance use recovery and treatment center for first responders in the waterfront Maryland town of Havre de Grace. Established in 2015, Harbor of Grace is one of only six treatment centers in the U.S. approved by the Fraternal Order of Police, the world’s largest organization of law enforcement officers.

Public safety is a profession plagued by high rates of mental health and addiction problems. Considering the unrelenting pressures on first responders, Beyer said, the treatment centers can’t keep up with the demand.

Specialized recovery facilities like Harbor of Grace focus on treating law enforcement officers, firefighters, emergency medical technicians, and dispatchers — people who regularly encounter violence and death at work. In the past two years, Beyer said, the number of police officers admitted for treatment at his facility alone has more than tripled. “And we always have up to 20 cops in the queue,” he said. Other treatment centers for first responders reported a similar spike in patients.

Anger at police and policing practices soared after a Minneapolis officer murdered George Floyd in 2020, and it put additional strain on officers’ mental health, said Dr. Brian Lerner, a psychiatrist and the medical director at Harbor of Grace. “Officers feel disparaged by the public and often, they also feel unsupported by their agencies,” he said.

That’s part of the reason “we’re looking at a significant rate of burnout among police officers,” said Jennifer Prohaska, a clinical psychologist in Kansas City, Kansas, who focuses on helping law enforcement personnel.

The poor state of many officers’ mental health, combined with low morale, has contributed to an exodus of police across the country that has left departments understaffed and the remaining officers overworked and exhausted. Atlanta, Seattle, Phoenix, and Dallas are hit particularly hard by officer shortages. “That’s creating enormous stress on the system,” Prohaska said. “It’s a perfect storm.”

Even before the most recent stressors, rates of burnout and depression were up among first responders. Rates of post-traumatic stress disorder are five times as high in police officers as in the civilian population. Some studies estimate that as many as 30% of police officers have a substance use problem. Alcohol dependence is at the top of the list.

Last year alone, 138 law enforcement officers died by suicide — more than the number killed — 129 — in the line of duty, according to the FBI. A recent report from the Ruderman Family Foundation suggests that police suicides are often undercounted because of stigma.

Harbor of Grace has a small campus of eight single-story brick buildings with light blue and yellow accents and looks more like a seaside inn than a clinical setting. The center can treat 47 patients at a time. It has seven acute care beds, mostly for detox.

It offers help for a wide range of mental health conditions, including addiction, sleep disorders, anxiety, depression, suicidal ideation, and PTSD.

To date, more than 500 law enforcement agencies — federal, state, and local — have sent employees to Harbor of Grace. The center has 45 full-time clinical staffers, including an emergency physician and several psychiatrists, nurses, and counselors. Many have previously worked as first responders — from Army medics and firefighters to police officers.

On a recent morning at Harbor of Grace, the sun burned hot over the Chesapeake Bay. A group of patients, mostly men and a few women in their 30s, gathered on the small patio. Some sat alone, while others stood in small groups chatting.

“We get all types, from all backgrounds, and at all stages of brokenness,” said Beyer, 66, a former firefighter and EMT who overcame a problem with alcohol several decades ago. “All our patients and most of our staff know what it’s like to hold a dead or a dying child,” he said.

Sgt. Ryan Close has held several dead children. The 37-year-old police officer works as a patrol supervisor for a small law enforcement agency in New England that he did not want to identify to protect the identities of his colleagues. He has been a police officer for 15 years and has worked for several departments. When he started, he said, officers did not receive psychological training or have access to designated peer support programs.

He said that almost every time he was involved in a critical incident — like a shooting or an accident with burnt and disfigured bodies — “my supervisor ordered me to the bar afterwards.” One incident in particular has stuck in his memory — when a young boy shot himself in the head with a rifle. Washing down the horror with alcohol “was the culture back then,” he said.

But Close didn’t drink much at the time and was mocked by his peers for ordering only small beers. It wasn’t until years later, when memories of his experiences at work reemerged and he had trouble sleeping, that he started to self-medicate with alcohol. He developed social anxiety, and his marriage suffered.

His department pushed him to get help, and he entered Harbor of Grace in April 2021 for a 28-day treatment cycle. There, he learned to let go of his hardened veneer and his impulse to always be in control. He saw many other cops struggle with that too when they got to the center. “I witnessed grown men have a fit like a 6-year-old because a staff member wouldn’t let them use their cellphone.”

Many first responders develop heavy defense mechanisms and are “insecure, non-trusting, controlling,” Beyer said. They often wait way too long before they seek help, he added.

Police officers tend to be “very closed, very unwilling to be vulnerable,” Lerner said. But he finds that most first responders make model patients after they take the first steps. “At that point, they’re all in,” he said. “They don’t do anything halfway.”

At Harbor of Grace, the communication style mirrors the tone at a police station or firehouse, said Beyer. “We don’t waste time on the feel-good stuff,” he said. “We’re blunt. We call people out if necessary.”

Psychologist Prohaska said it’s important that specialized behavioral treatment centers for first responders exist. But, she said, there must also be better investment on the front end — for hands-on initiatives that teach resiliency to public safety employees, like the one she developed for the Kansas City Police Department.

Robust mental health training needs to be part of the academy curriculum and embedded in police culture, she said. “Just like we teach officers safety, we need to teach them resiliency,” she added. “A two-hour PowerPoint course won’t do it.”

Beyer expects the situation to get worse before it gets better. Over the past two years, he has seen more police officers resign while they’re in treatment. Previously, most went back to work. “Now, once they gain clarity, many say, ‘I want to stay healthy, and the way to stay healthy is get out of police work,’” he said.

Ryan Close decided to return to work in law enforcement. He has become an advocate for peer-to-peer support in his agency and beyond. He said his own mental health journey has made him a better police officer, with more empathy and improved communication skills.

His advice to fellow officers is to learn about the possible effects of trauma before they develop a serious problem. Also, he said, “establish a good dialogue with your family, your supervisors, your peers. Know what your limitations are. And learn healthy coping skills. Alcohol isn’t one.”

KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.

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