THESE ARE THE MOST COMMON SYMPTOMS OF COVID-19 TODAY

 These Are The Most Common Symptoms Of COVID-19 Today

 

 

The most common symptoms of COVID-19 appear to be milder than at the beginning of the pandemic. Thus, a COVID-19 infection can look like a cold, flu, or respiratory syncytial virus (RSV). This may be the reason why new types of coronavirus are still emerging and spreading.

According to recent data from the Centers for Disease Control and Prevention, XBB.1.5 is responsible for 40% of cases in the United States. According to NBC News, the other omicron subvariant is a descendant of the BA.2 strain, which he received in the spring. Experts worry that XBB.1.5 and its relative, XBB, may be better at evading antibody defenses against coronavirus infection than the current dominant BQ strain.

Two omicron subvariants—BQ.1 and BQ.1.1—currently account for more than 45% of COVID-19 cases in the United States.

Meanwhile, the previously dominant variant BA.5 now accounts for only 3.7% of cases in the country.

As this new strain continues to spread, the signs and symptoms of COVID-19 may be quite different from what we see in pandemics. This is the very thing you really want to be aware of how things have changed and how to remain protected as the infection spreads this colder time of year.

Common symptoms of COVID-19 currently include:

At the beginning of the pandemic, COVID-19 comes with a short list of typical symptoms, including fever, cough, shortness of breath, and loss of taste or smell. According to the CDC, there are several symptoms that can occur with a coronavirus infection, but the range of symptoms of COVID-19 has changed in the past few years, according to data from the ZOE Health Check that took place from December 13.

Smartphone data from the ZOE Health Study through December 13 shows the 10 most commonly reported symptoms of COVID-19 today:

* Sore throat * Runny nose * Stuffy nose * Sneezing * Non-wheezing cough (dry cough) * Headache * Wheezing cough (wet cough) * Hoarseness * Muscle aches and pains * Change in sense of smell.

Previously, ZOE Health Check regularly shared the five most common symptoms experienced by users. But we have seen this change frequently over time. So we are reporting the top 10 signs that remain more stable,- he said.

Experts generally believe that the symptoms of COVID-19 worsen over time, said Dr. Otto Yangang, professor of infectious diseases and microbiology, immunology, and molecular genetics at UCLA's David Geffen School of Medicine. TODAY.com in the past.

This may be because subvariants of the microbe stay longer in the upper respiratory tract,- Yang said, explaining that the virus doesn't affect the lungs as much as it normally does.

Being up-to-date with vaccines and boosters, or getting protection from previous infections, can make the symptoms of COVID-19 worse, Yangan said. Some have been vaccinated and now may have mild symptoms for which they will not be tested,- he said.

When should you test for COVID-19?

Since COVID-19 shares symptoms with many other diseases that are common at this time of year, you should not hesitate to get tested at home.

What people need to understand is that right now in flu season and RSV season - we still have COVID,- said Dr. Emily Wolk, president of the College of American Pathologists, previously told TODAY.com. So if you start experiencing any of the common symptoms like a cough, congestion, or sore throat, it's a good time to get a quick test, he said.

If you've been exposed to COVID-19, the CDC says you should be tested five days after exposure, even if you don't have symptoms at the time.

During the winter holiday season, you can use a rapid test for COVID-19 at home before gathering with friends and family to make your appointment safer - especially for people who are immunocompromised or have other risk factors that are more likely to get severe COVID-19. symptoms.

The CDC says it now applies to half of the country and is most useful for people in areas with moderate or high rates of COVID-19 transmission.

Through December 15, US families can take four free government-sponsored COVID-19 tests to help stop the spread of the virus. If you haven't, now is the time to back up.

How to treat symptoms of COVID-19 at home

According to the CDC, for most people, COVID-19 is a relatively mild illness that does not require special treatment.

While you're recovering at home, stay hydrated, get plenty of rest, and take over-the-counter medications (ibuprofen or acetaminophen), TODAY.com previously explained.

Some people may benefit from taking antiviral medication at home, such as Paxlovid, when they have an infection. This medication may be beneficial for people at risk of severe COVID-19 symptoms, including the elderly and people with certain health conditions.

The CDC advises that you should seek emergency medical attention if you develop more severe symptoms, such as trouble breathing or persistent pressure, or pain in your chest.

It's never too late to get vaccinated or up to date on your COVID-19 boosters. Protection from the COVID-19 vaccine - and now the updated micro booster shot - can prevent serious consequences of the virus, including hospitalization and death.

Read More

GLOBAL PLASTICS RECYCLING MARKET-CHANGING TO IMPROVE GLOBAL ENVIRONMENTAL OUTCOMES

 

Global Plastics Recycling Market - Changing To Improve Global Environmental Outcomes 

 

Due to the continuous increase in global warming caused by man-made emissions, burning fossil fuels and fossil fuels exacerbates climate change and causes major threats to the environment and wildlife. Plastic is a major contributor to greenhouse gas emissions, changing the ozone layer and leading to extreme weather, loss of cloud forests, melting ice caps, and rising sea levels. So what steps can be taken to reduce plastic pollution? For many years, the global temperature of the planet did not change until new technologies came along, causing huge changes in the environment. It is time to consider recycling large volumes of plastic. Since plastic is not biodegradable, it can be business-friendly and environmentally friendly, creating many business opportunities. The global plastic recycling market is expected to witness healthy growth at a CAGR of 5.04% during the forecast years due to increasing demand for recycled plastics. Recovering plastic from scrap and waste and converting it into useful products has become a major driver for many commercial industries because it is environmentally and economically efficient. Recycled plastic can be made into a variety of products, including carrier bags, watering cans, wheel fittings, car bumpers, waterproofing membranes, building materials, recycling bins, containers, composite bins, food containers, water bottles, and a variety of clothing. fabrics that provide ample opportunity for a good profit in the plastic industry. The global plastic recycling market leans more toward recycled plastic than virgin plastic because of plastic pollution when it is dumped in oceans or other bodies of water. In addition, the energy saved when producing recycled plastic has a positive impact on market growth. Additionally, ongoing research efforts to find efficient ways to recycle plastic waste across the globe are expected to support market growth in the coming years. By end-use industry, the plastic processing industry is divided into packaging, building and construction, textile, automotive, electrical and electronics, and others. Of these, the packaging industry has the largest market share among end industries in the global plastic recycling market. Asia Pacific and North America emerged as the largest generators and recyclers of plastic waste. The dominance of the Asia-Pacific region can be attributed to the chemical and mechanical industries. Initiatives to limit the use of plastic due to financial damage have shown results and have led to significant changes in consumer behavior. China, Japan, and India contributed a quarter of the world's recycled plastic waste in previous years. Probably the most normally utilized kinds of plastic are: 

1. Polyethylene terephthalate (PET) PET is a colorless, light, and strong plastic. It is a widely used plastic and is readily available in the market in the form of bottles, polyester clothes, medicines, and jars. According to the Food and Drug Administration, PET is safe and easy to recycle. The Asia Pacific region accounts for the highest share in PET production, with the market expected to grow globally in the coming years. 

2. High-Density Polyethylene (HDPE) Of all the polyethylenes, HDPE ranks as the most versatile plastic available for many applications. Being strong in nature makes HDPE suitable for use in construction materials, large containers, and pipes. The increasing demand for recycled plastics in the construction industry is the main driver for the growth of the plastic recycling market in China. 

3. Polyvinyl chloride (PVC or vinyl) PVC comes in at the bottom as the third most versatile plastic because of its rigid and flexible nature. It is widely used in the medical, construction and electrical industries and its antimicrobial properties make it very useful for the medical industry. Demand for PVX in the pipe industry is also driving the global plastics processing market.

 4. Polypropylene (PP) PP is one of the hardest and most sturdy plastics. It can withstand high temperatures, making it ideal for many applications, especially in the food and beverage industry. It is a strong and less flexible plastic so it holds its shape after some time. DVDs, hot food boxes, and capacity boxes are made of polypropylene (PP). The plastic recycling market in Spain is expected to grow exponentially due to increased public awareness of plastic waste disposal.

 5. Polystyrene (PS)PS, generally called Styrofoam, is innocuous to the environment plastic that is clear and delicate in nature.PS is normally utilized present moment and can be destructive to people since it can deliver neurotoxins that can disrupt the nervous system. PS is produced cost-effectively for market use and is used in food products, food containers, building insulation, etc. Canada is expected to witness the growth of the PS industry in the coming years. What is the current market potential for global plastics processing? The plastic recycling market is highly competitive with more than 25,000 players operating globally. The Asia Pacific market is expected to grow at a strong pace during the forecast period as the region has emerged as a manufacturing hub for chemicals and petrochemicals, pharmaceuticals, food processing, and medical and electronic devices. Asia Pacific's dominance in the global plastic recycling market can be attributed to the increasing awareness of basic polymer recovery through mechanical and chemical processing.

What is driving the global plastic recycling market?

The global plastic recycling market tends to outpace virgin plastic because of the water pollution caused by the plastic when dumped in oceans or other bodies of water. Worldwide research efforts to find efficient ways to recycle plastic waste are expected to boost the market growth in the coming years. The government requires that plastic bottles be made from at least 25% recycled plastic by 2025 and 30% by 2030. The ever increasing demand for recycled plastic products due to the expansion of the packaging industry around the world is driving the demand for plastic recycling. Increasing the number of construction and infrastructure projects abroad, window glass, etc. increasing demand for polymers in many applications such as

Which region has the highest share in the global plastic recycling market?

The APAC region holds the largest share of the global plastic recycling market. In 2019, China's plastic industry accounted for 26% of global plastic production. Over the years, China has followed the US, Germany, Japan, Australia, etc. It has received large amounts of plastic waste from various countries and recycled much of it into higher-quality materials that factories can use. In 2018, China imposed a ban on the import of plastic waste and closed its doors to all foreign plastic waste, as well as many other recycling facilities, to safeguard the neighborhood climate and air quality and further advance the household plastic reusing market.

The current market landscape for global plastic recycling? How was it?

Key players consider the rising demand for plastic recycling across various sectors as a major driving factor for the market during the forecast period. Major companies focus on innovation and research and development (R&D) to create durable and better products and gain a competitive edge over other big players.

What are the challenges in the global plastic recycling market?

Since the onset of COVID-19, disruptions in the business cycle will affect demand in all major industries globally. The severity of the pandemic has reduced the capacity of many industries and consequently the number of employees. The reduction in the number of workers will make it difficult for industrial plastic product manufacturers to meet the demands of end users. China's ban on importing plastic waste for recycling and recycling has caused a major crisis in major exporting countries. In addition, as the export market shrinks and shrinks, the governments of several European and Asian countries focus on plastic recycling and the production of recycled plastic products.

Major companies in the global plastic recycling market include Covanta Energy Asia Pacific Holdings Ltd, SUEZ NWS Limited, Shakti Plastic Industries, Eco Wise Waste Management Pvt Ltd, Clenaway Melbourne, Sapporo Plastic Recycling Ltd, DH Recycling Ltd, and Veolia Indonesia. , IAV Global, Poly Pipe Processing Equipment, Polystar Machinery Co. Ltd.

The results:

The global plastic recycling market is expected to witness healthy growth in the forecast years due to increasing demand for recycled plastics for various applications and demand for recycled plastics such as carrier bags, watering cans, damp membranes, construction materials, and recycling boxes. , containers, composite trays, food containers, and water bottles. Disruption to all imports and exports of plastic waste in several countries due to COVID-19 is expected to cause a general decrease in plastic waste recycling in 2020. It has been noted that the number of companies has increased in the last few years. they promise to reduce plastic waste and move to 100% recyclable packaging. This wave of enthusiasm and awareness increased the demand for plastic recycling worldwide and encouraged companies to set up plastic recycling facilities.

Read More

HOW TO PROTECT OUR BODY FROM ENDOCRINE OR HORMONAL DISORDERS

 How To Protect Our Body From Endocrine Or Hormonal Disorders

 

Most of us ignore news stories about how chemicals, pesticides, electromagnetic fields, and radiation can contaminate our systems. Many of these have become part of our lives - the morning-after pill, birth control pills in general, household dust that can cause it, non-organic vegetables and fruits, and worse - lack of exposure to sunlight.

It takes forever to list or even link how endocrine disruptors can cause everything from cancer to infertility to mental illness, and the list is enough to make anyone sad. So I will not go there.

Why I am writing this article to believe that we do not have to give up on everything and that we have no choice but to allow ourselves to become victims of this endocrine disruption. Life on Earth is always dangerous in many ways, and because of this, if we follow our natural instincts, we can always learn to survive and thrive.

How to Protect Our Body from Endocrine or Hormonal Disruption:

1) Sleep at night. Day job.

When we do this, we allow the balance of our endocrine system to enter the source of sunlight. If we sleep during the day or do not get enough exposure to sunlight (sunlight should not be harsh) our cells will not be able to absorb vitamin D in the pineal gland, the most important endocrine gland in our brain. have to do their job. If the pineal is not healthy, the nervous system is disrupted, causing mental and psychological problems, sleep disorders, and serious hormonal imbalances that lead to accelerated aging, skin and bone problems, and imbalances in the reproductive system.

2) Watch where you get your food.

Unfortunately, we can't just rely on supermarkets. Local vegetables, fruits, fish, and more. do your best to get it. If it's grown locally, it's not part of the big industry players - and the big industry suppliers use pesticides and the like, especially if they're processing raw materials or from countries with anti-pollution laws. still weak.

3) Buy in small quantities.

Because if it's a mess and you don't lose too much money, you can throw everything away. This is because the bigger your fruit or vegetable, the more pesticides or chemicals can affect the body. If you buy a small amount and eat it in the next few hours, the effect on your body is less.

4) If it doesn't taste good, throw it away.

Trust your instincts and feelings. If your apple doesn't taste like an apple, tell yourself something is wrong, then something is wrong with the apple. According to contaminated fish, if the fish tastes like something else or is slightly fermented. If you get a headache or are physically turned off by the sight, touch, or taste of something, don't eat it.

5) Keep your digestive system healthy.

If you digest food quickly, this means that the endocrine-disrupting effects on your body will be reduced. Restoring and keeping your digestive system healthy means you stop eating refined white flour and other things that you may not easily digest.

6) Keep your blood clean.

Blood surrounded our bodies, and we both breathed and ate. If we have a blood purification mechanism, we can easily protect our bodies from things that are not conducive to our health and well-being. We can keep our blood clean by eating easily digestible food and drinks, taking deep and long breaths of fresh air, and drinking plenty of clean water (which is not there). Avoid excess sugar and salt.

7) Be emotional.

I mention this point here because, in my experience, many of us tend to eat and drink whatever is available to us at the moment and feel too normal.

Our inability to manage or face our emotions is the most endocrine-disrupting factor in our lives because we can't sleep on time for those of us who stick to endocrine-disrupting diet plans or refuse food, drugs, and energy drinks. to the rush of adrenaline it creates, etc. We also have an extraordinary physiological response to stress that causes serious hormonal imbalances.

When we are emotionally aware—that is, we know what we are feeling right now—we can resist the actions that hurt us the most. If we are ignorant enough but think we are having another normal day, our body will try to remind us by lowering one or another body chemistry, and we will respond by ingesting some physical substance we think we have. Physical needs are emotional needs that we don't really acknowledge. Don't be afraid of your emotions - in the car or on the train or at work. This is your human right.

8) Drink a lot of water.

The more water you drink, the faster all the toxins can be removed from your body. So do it. Don't wait to die of dehydration. As an aquatic creature, don't reach for sugar, a computer, or a phone when you feel overwhelmed. Reach for water. When you realize that all your body needs most of the time is pure water, you will find your stress dramatically reduced.

9) Keep your home simple and organic.

This means reducing or not using chemical pesticides in your garden and not storing chemicals in your garage or closet. That means only cleaning your home with as few chemical cleaners as possible. Just when dust and dirt accumulate, you always find yourself in need of chemicals. Our ancestors even kept their grand palaces clean without the use of harsh chemicals, with their thick carpets and endless windows and pillars. We can do it if we try.

10) Feed your pet natural food.

If you keep your pet on processed food, chances are they are ingesting some type of chemical or other additives. There are ranchers who have documented the effects of processed food on animals-effects ranging from reduced lifespan to serious cancers, tumors, and infertility. When our pets are exposed to these substances, their skin pores, body fluids, etc. This can then move very quickly into our sensitivity range. So stick with traditional animal food - bones and meat.

11) Wash your hands when you get home.

Every time we go outside, we are exposed to various pollutants. By keeping our hands clean, we can reduce our exposure to endocrine disruptors.

and last but not least

12) Keep away from strong electromagnetic fields

This means staying away from cell signal towers, high-voltage power lines and stations, train stations in general (you shouldn't hang around there after getting off the train), and man-made sources of radiation. Minimize conversations on your cell phone - if you must have a long conversation, use your hands. Keep your mobile phone as distant from your body as could really be expected.

In closing, I want to remind you that our body is made perfect, even if we follow the basic natural way to live healthily, we will be able to resist anything and be strong in business. It lives in unnatural conditions. If we sleep well, breathe deeply, drink enough water, and eat fresh and tasty food, we will be healthy. It's all about getting back to the basics of healthy living.

Read More

5 WAYS TO FRESNEN UP THE ENVIRONMENT AND BOOST YOUR ENERGY

 5 Ways To Freshen Up The Environment And Boost Your Energy

 

With the end of the year approaching, there's no better time to reflect on your current situation. You may want to consider career, financial, family, or health goals—but there's no better place to start than your neighborhood.

Your physical environment can include your home, work, or car. Any place you spend a significant amount of time or visit every day is a good place to start.

Research shows that our physical environment can have a huge impact on our overall well-being and even our mental health. A clean, tidy and uncluttered space helps us stay healthy and inspired. But where do you start?

With the five simple but effective tips below, you can freshen up your environment, boost your energy, and be healthier for the new year or holiday season!

1. Clean

Cleansing is a great first step to cleansing and revitalizing. Whether you can clean yourself in a day, or a week in the room, even if you hire a professional, is the best way to start.

Once you have cleaned and made your space cleaner and fresher, you can think about how you are going to maintain it in the future. Maybe now is a good time to create a cleaning routine or to-do list.

You will be surprised what a difference ten minutes a day can make to the appearance of our room. You may also notice an increase in certain health conditions, such as breathing problems and skin irritations that are aggravated by dust or dirt. Regular carpet cleaning can contribute to better health by removing the most common types of dust from the home.

2. Declutter

Once your space is clean and fresh, the next step is to get rid of what you don't need or use. Some people choose to start with this step and then clean up the rest. The choice is yours!

Start by considering what exactly you use or value. After that, it should be easy to release the rest. You can sell, donate or donate your items, or recycle items that are no longer suitable for use.

TOYOUR

Professionals and psychologists say that a clear, uncluttered space can help you feel less stressed and think more clearly. If you're constantly feeling overwhelmed, perhaps letting go of excess belongings and possessions might be a good way to start feeling more relaxed.

3. Change

Is there something in your home or business that you dread using? Maybe you know they're slow, inefficient, or error-prone, and using them always takes time. Time to replace them!

Instead of letting go of things that work but annoy you with every use, consider donating or getting rid of problematic items and replacing or upgrading them.

Many people don't realize that wasting minutes every day on simple tasks or tasks adds up over time and stress levels. Save time and hassle by investing in tools, equipment, or other items that support your daily business flow. There can also be a good second option to reduce costs.

4. Rearrange

An often overlooked tip to feeling refreshed and energized is to rearrange your space. This can be as big or as little a task as you want, depending on your time and energy level and whether you need someone to help you.

Maybe your desk could benefit from more natural light, or you might want to try a chair or sofa somewhere else. At the same time, you may want to change the layout of your desk or move the filing cabinet to a better position.

Start by assessing your daily habits, routines, and needs, and organize your space in a way that supports you. This will increase your energy and efficiency and help you feel more fluid and less resistant to the environment.

5. Update: Try something new

You can try something new and make your space different. From a physical point of view, it can have a different decorative style or smell, but it doesn't have to stop there. You can try a new hobby, a plant lifestyle, or make a complete change in your routine and routine to experience a new environment.

However, you choose to update your space and lifestyle, be creative, experiment, and have fun doing it!

Read More

6 MORNING ROUTINES TO INCREASE PRODUCTIVITY

 6 Morning Routines To Increase Productivity

 

Today, there is a lot of focus on breakfast. Why? Because it helps you plan the rest of your day. Just like going to bed and waking up at the same time every day allows you to sleep better, you'll be more focused and ready to tackle the next day's tasks.

What are some morning routines you can incorporate into your day? Let's discuss.

Good morning

In addition to health benefits, it is generally great for creating structure in your day.It is known to all, Life occurs and things can get insane. The activities don't have to be in perfect order, but they provide you with some organization and help you not have to remember or think about what you need to do - you'll do it automatically as part of your daily routine!

Having any kind of discipline also helps to maintain discipline. A job can be responsible for carrying out and/or taking care of yourself.

Morning routine is one of the most important because what you do in the morning can shape the rest of your day. So what is good behavior tomorrow?

Elements of Good Morning

1 - Get up timely every day in the morning.

Of course, we do this on weekdays, but we also consider staying on weekends and holidays.

If you consistently wake up at the same time every morning, you are more likely to get more done. You are also less likely to be thrown out by your regular and physical hours, naps, or naps on lazy days (although this is amazing, it keeps you consistent even when you're not working here).

2 - Very early in the morning

Whatever you do, make sure you eat! A good breakfast can set the tone for the rest of your day. Aim for protein foods like whole grain toast, oatmeal, eggs, and protein bars, along with some fruit and your favorite drink.

It doesn't have to be fancy or complicated; A healthy breakfast should be nutritious and filling so you don't get sugar and crash before lunch.

3 - Exercise (If you can handle it)

For beginners and enthusiasts, this is a great way to start the day. Exercise not only gives you energy, but also increases your metabolism, reduces stress, helps you focus, and is a great way to stay healthy.

You don't have to go to the gym and do crazy workouts; even just yoga, stretching, and a nice walk in the fresh air can help start your day off on the right foot.

4 - Moments of silence or reflection

Try to avoid music or news in the morning. Instead, use time to be quiet and reflective.

Before you jump into the chaos of work and life, think about your day and what you want to do, and make those affirmations!

Take the opportunity to reflect, breathe, calm your mind, and align yourself before the day begins. This exercise is useful if you are going to sleep tonight. Plus, you'll get mental health benefits, reduce tension, and prevent stress.

5 - Check your to-do list

As mentioned above, when you eat breakfast or a basket, take the opportunity to review your to-do list for the day.

This overview can help you remember what happened and prioritize in your mind. Move more important tasks to the top of the list to complete them faster; learn more urgent things later. That way, you'll be doing more important things right away and setting yourself up for increased productivity throughout the day!

6 - Magazine

Journalism is not for everyone, but it should be considered for your future career.

Journaling is another way to think, get things out of your head, and lighten your load. Write down your thoughts, goals, ideas, dreams, and problems. Be grateful for what you have and what is right in your life.

You don't need to spend too much time here or do it every day. It's just based on what you want to say or think.

Comment on the previous rules

No matter what, you need a good night's sleep to make tomorrow meaningful. Before waking up at the same time every day, you should go to bed at the same time every night. Even if you are a night owl, make it a habit to go to bed at the same time.

Decide what you need to do to get a good night's sleep and go for it. Allow yourself to rest so you can wake up refreshed and energized to reap the benefits of your day and be productive.

Read More

7 HABITS THAT WILL INCREASE YOUR ENERGY LEVEL

 7 Habits That Will Increase Your Energy Level

 

Are you tired? Can't beat the afternoon slump? This can be a symptom of various lifestyle factors affecting your energy levels, causing brain fog and immediate fatigue.

On entry, it can be difficult to find a way to charge. However, low energy levels can often be corrected by making simple changes to your daily routine, explains Dr. Alfred Thalia, MD, director of family medicine and public health at the Robert Wood Johnson Medical School.

Here are seven research-related habits to boost your energy, according to experts:

IDENTIFY HEALTHY WAYS TO DEAL WITH STRESS.

Unfortunately, emotional stress can make you less alive.

Stress affects your physical health. If you feel a high level of stress, it can contribute to low energy,- he said.

So how can you overcome unchecked stress to boost your energy levels? Wasan explained the importance of "finding ways to incorporate meditation or mindfulness into your daily life" for just five minutes each day. Experts also say that identifying skills that benefit you—like journaling or reading things that bring you joy—can help you face challenges and feel stronger.

LIMIT THE AMOUNT OF CAFFEINE YOU EAT.

If you feel tired, you can drink a third or fourth cup of coffee throughout the day as a backup. However, drinking too much coffee can have the paradoxical effect of making you feel unwell.

If you consume a lot of caffeinated beverages throughout the day, this will affect your sleep patterns. And then that can affect your energy levels,” he said.

One thing to be aware of is that suddenly cutting back on caffeinated beverages can make you feel tired at first. As Thalia explains, the body gets used to caffeine as a stimulant, and if not, you may experience an energy crash.

Most experts recommend that you gradually reduce the amount of caffeine in your diet until you find what works best for you, and not reach for that extra cup of Joe when you're tempted.

PRACTICE GOOD SLEEP HYGIENE AND CREATE A ROUTINE.

It goes without saying that catching enough Zzz is key to boosting your energy throughout the day. However, your energy level not only affects the amount of sleep you get per night, but also the quality of that sleep.

Practicing good sleep hygiene can help you sleep better and, in turn, put a pep in your step in the morning. Sleep hygiene includes habits such as developing a regular bedtime routine and turning off the light at night. Additionally, Tallia says it's important to clear your mind with a relaxing night's work.

Even if you practice good sleep hygiene, you may feel tired. Raelene Brooks, dean of the University of Phoenix College of Nursing, says it can indicate a sleep disorder such as sleep apnea. If you think you have a sleep disorder, don't hesitate to visit your doctor.

MOVE YOUR BODY THROUGHOUT THE DAY.

Try to incorporate exercise into your day—even if it's a small amount. Research shows that exercise and daily movement are important to increase energy levels. You don't have to lift weights or run five miles a day to reap the powerful benefits of exercise.

Even low-impact exercise increases oxygen flow and hormone levels, which give you energy,- Vasan explained. Tip #1 for people who feel lucky.

DRINK MORE WATER.

Dehydration is a common cause of low energy. According to Brooks, the science behind it is pretty straightforward: Our red blood cells carry oxygen. At best, a single round red blood cell carries full oxygen. When we are dehydrated, red blood cells shrink, which reduces the cells' ability to carry full oxygen. Low oxygen is manifested by fatigue, irritability, and restlessness.

If you struggle with forgetting to drink your water, try hacks like investing in a smart water bottle to make sure you're drinking enough H2O each day.

PAY ATTENTION TO YOUR SCREEN DURING THE EVENING AND DURING THE DAY.

Too much screen time at night can almost certainly disrupt your natural sleep cycle and morning energy. As Vas explains, spending too much time on your phone, computer, or watching TV can disrupt the neurotransmitters needed for sleep and recovery, leading to fatigue.

However, staring at your phone or computer all day can have a detrimental effect on your energy levels. Too much screen time can cause eye dryness, which can lead to headaches and difficulty focusing.

We live in a digital world, so for many people, spending too much time looking at a screen is simply not possible. Making the 20-20-20 rule a habit is a great way to combat burnout. According to Harvard Business Review, take a break every 20 minutes while working on your laptop. To rest your eyes, look at an object 20 feet away for 20 seconds.

AVOID EATING.

If you skip breakfast or work on your lunch break, you may notice that you are more upset than usual. Even if it's common to skip meals, making nutrient-dense meals and regular snacks throughout the day can boost your energy levels.

Your brain needs to be fed to really work, says Tallia. Many people skip meals and their blood sugar levels rise throughout the day.

In addition, Tallia said diets that encourage people to reduce caloric intake or eliminate important food groups such as carbohydrates should be avoided. It can drain your energy.

While it's not uncommon to wake up healthy every time, chronic fatigue can indicate an underlying health problem.

If you're eating well, getting enough sleep, and incorporating movement and exercise into your daily routine, but you're tired for more than two weeks, consider seeing a medical professional,-she says.

As a result, building your strength often involves various activities and current habits that can derail you. Making just a few simple changes to your routine can be the key to beating fatigue once and for all.

Read More

COMBINING STRENGTH TRAINING WITH CARDIO CAN HELP YOU LIVE A LONGER,HEALTHIER LIFE

 Combining Strength Training With Cardio Can Help You Live A Longer, Healthier Life

A few hours of exercise a week can make a big difference.

 Fast facts

    Combining muscle-strengthening exercise with aerobic activity can reduce the risk of all-cause mortality.

    Even a small amount of strength training each week—at least one or two days—can work.

    The most important part of an exercise program is to do things you enjoy so you stick to the routine.

 Aerobic exercise and strength training alone can help you live a longer, healthier life, but combining the two can be even more beneficial new research shows.

Two recent studies, both published in the British Journal of Sports Medicine, found that pairing muscle-strengthening exercise with aerobic physical activity further reduced the risk of death from all causes (except cancer), not just the type of exercise.

The fact that the risk of death appears to be the lowest for those who participated in both types of studies strongly supports the current recommendation to participate in aerobic activities and strengthen muscles, write the study authors.

Although both types of exercise are recommended, data on the mortality benefits of weightlifting-150 minutes of moderate-intensity aerobic activity per week-or 75 minutes of vigorous activity per week, and at least two days of muscle-strengthening per week-are limited. New research is set to change that.

It tells us what exercises we should be doing,-John Osborne, MD, director of Cardiovascular Medicine in Dallas, Texas, told Health.

Here's what you need to know about the benefits of weight training paired with aerobic activity and how to incorporate the two into your routine.

 Strength training and aerobic exercise provide more benefits on their own

For the latest study, published in September, researchers at the National Cancer Institute used prostate and lung data. Colorectal and ovarian cancer screening was launched in 1993. The trial included more than 150,000 men and women between the ages of 55 and 74 collected from 10 different cancer centers in the United States.

In 2006, some participants engaged in weight lifting and aerobic exercise. Almost 100,000 people completed the survey and it was tracked until 2016.

While any amount of exercise can significantly improve overall health, researchers found that those who combined a weekly cardio exercise regimen with one or two days of muscle-strengthening were 41% less likely to die from causes other than cancer during the trial. he doesn't practice much. Those who engaged in aerobic activity reduced their risk by 32%, and those who only lifted weights reduced their risk by 9%.

Cardio is a big focus, and it has benefits, especially if cardio is paired with strength training at least two days a week, says Jessica Gorzelitz, Ph.D., assistant professor of public health. He spoke about Health at the University of Iowa.

Gorzelitz added that the study results showed a significant benefit among the elderly, with an average age of 71. Gender also seems to play a role.

The association was highly consistent across sex, ethnicity, and smoking status, but there was a sex effect. Both sexes benefit, but women more,- he said.

A second study published in BJSM in August showed similar results.

For the study, researchers at Brigham Young University reviewed data from more than 416,000 American adults who participated in the National Health Interview Survey between 1997 and 2014. They tracked how many people died during that window using the National Death Index. They found that a little practice goes a long way.

Compared to people who didn't exercise at all, people who exercised just one hour a week had a significantly lower risk of death.

The benefit increased up to three hours of exercise per week and then slowed down, meaning that exercising more than three hours per week has a small additional benefit, but at least the many exercises have significant benefits.

About three hours of aerobic exercise and strength training twice a week reduced all-cause mortality by 30%, regardless of the age or gender of the participants.

There's very little you can do to benefit yourself, says co-author Arden Pope III, Ph.D., professor of health economics and an honorary fellow of the American College of Chest Physicians for Health.

Current recommendations for strength training and aerobic activity

Although both studies were controlled and relied on self-reported data rather than controlled, the results were in step with federal guidelines on exercise.

Physical activity guidelines for adults published by the US Department of Health and Human Services recommend that people get at least 150 minutes (2.5 hours) of moderate-intensity physical activity each week. If you increase your activity level to high-intensity exercise, you can do just 75 minutes a week.

While 150 or 75 minutes may seem like a lot, the guidelines recommend that you do not cut your aerobic activity at once—you can reduce it to 30 minutes a day, five days a week.

Cardio or aerobic exercise is something that makes you breathe faster and your heart beat faster. Moderate exercise can be brisk walking, pushing a lawnmower, or cycling for leisure. Vigorous exercise strengthens it and can include things like running, swimming, fast cycling, or climbing.

The manual also includes recommendations for muscle-strengthening exercises. At least two days each week, you should work for every major muscle group in your body: legs, hips, back, chest, abs, shoulders, and arms. Using resistance bands, dumbbells or kettlebells, or even your own body weight, strengthens the muscles.

 How combining strength training with aerobic exercise can help prevent disease

For both studies, researchers used what is called "all-cause mortality" to measure how effective two different types of exercise are in increasing longevity.

In particular, it examined the risk of people dying during the study, which could give researchers a better idea of ​​how interventions can help people live longer, healthier lives.

We can't make people die forever, but we can slow down death from common diseases like heart disease and cancer,- said Dr. - causes mortality.

As for the protective benefits of combined cardio and strength training, researchers aren't entirely sure whether both can prevent disease, but according to Dr.

Aerobic activity is definitely good for weight loss, and it's a great tool for treating [many] conditions,- he said. These include high blood pressure, diabetes, liver disease, arthritis, high cholesterol, sleep apnea, and acid reflux.

Aerobic activity increases blood circulation and therefore the amount of oxygen in the blood. This translates downstream to increase insulin resistance and "bad" LDL cholesterol, both of which affect visceral fat - the fat that surrounds the abdominal organs. Excess visceral fat can lead to several health conditions, including heart and liver disease, said Dr. Osborne.

Weight training, on the other hand, builds muscle.

We know that 80% of glucose clearance is mediated by muscle, so things that improve muscle improve glucose processing and blood sugar, says Dr. Osborne. and type 2 diabetes.

Gorzelitz said he is currently investigating how strength training can affect the body's physiology, but the benefits are clear.

We know that people with more muscle mass and less body fat have a lower risk of death,- he said.

 Incorporate strength training and aerobic activity into your routine

No studies have examined how the benefits of different types of exercise, such as running versus cycling or kettlebell training, differ, but experts agree that no particular activity is essential.

The main thing is to move, - said Dr. Osborne. Move as much as possible and as many days a week as possible. Find something that fits your lifestyle and mix it up.

Activities like lifting weights at the gym or doing kettlebells at home or jogging shouldn't be intentional, says Gorzelitz.

Everyday activities such as carrying groceries are considered strengthening exercises, and taking the stairs instead of going up is an example of aerobic exercise. Enjoying exercise and incorporating it into your routine, even if it's a little bit, is the most important thing to help you stick with it, she adds.

If you want to improve your health and live longer, the Pope says you don't need to exercise at all.

Read More