How to Not Gain Weight During the Coronavirus Lockdown

In a time of uncertainty, we are directed to stock up on food, cleaning supplies, and other long term provisions. This is normal in times like these, but it is not healthy to make this a long term habit.

The entire world is at home…

We need to pay attention to some things to maintain our weight, even while our ability to move at home has decreased so much.

 

Create a Routine

First, create a routine for yourself to create a sense of normalcy. Creating routine saves you from uncertainty and helps you feel safer. This helps you balance your appetite automatically. You should go to bed before it’s too late and get up before it’s too late. Sleep is very important for metabolism. If you don’t sleep enough your body will be de-energized and will want to take energy from food.

How to Not Gain Weight During the Coronavirus Lockdown

Determine your mealtimes. Yes, you may not need to have breakfast as early as you would when you go to work, but it should still have a certain hour. Determine the hours of lunch, dinner, snacks. If your mealtimes are determined, you can avoid overeating. 

After setting meal times, set a time to try different healthy meals with the family or on your own. This helps you have some fun and a good time during this period. Home is where the kitchen is. So pass some time in the kitchen.

 

Avoid Unnecessary Stocking

When you go shopping, write down your list to avoid unnecessary stocking not to gain weight. Just take what you need and get more basic foods, like fresh vegetables, fruits, milk, yogurt, cheese, eggs, meat, nuts instead of junk food, pasta, flour, etc. If you buy junk food at home, it is difficult to avoid consuming them.

How to Not Gain Weight During the Coronavirus Lockdown

 

Focus on Healthy Nutrients

At this time your soul can crave carbohydrate dishes, like rice, pasta, bread, cakes, but we need protein during this period. Make sure that you have a colorful diet with proteins, such as meat, cheese, and eggs with huge salads. They keep us full and speed up our metabolism.

How to Not Gain Weight During the Coronavirus Lockdown

Have lots of vegetables and fruits you love in the fridge. Do not always snack on fruits, try to keep yourself full by snacking on your favorite vegetables, such as cucumbers, carrots, and radishes. You can also add protein sources, like nuts, milk, and yogurt to stay full for a longer time.

 

Importance of Drinking Water

When you are at home, you may think that it is not necessary to drink water, or you may not be as thirsty as before, but you always know the importance of water. Do not forget to drink at least 2 liters of water every day. Water will also help your appetite control.

Importance of Drinking Water

 

Add Herbal Teas in Your Daily Life

Drinking herbal teas can be beneficial during this time. Green tea and white tea may contribute to your metabolism. Lime blossom and sage both contribute to your health. They suppress your appetite. Cinnamon lovers can try to use cinnamon to keep their blood sugar in check.

Importance of Drinking Herbal Tea

 

Do Activities That You Like 

Try to find activities that will improve yourself, will be fun and distract you at home. Constantly following food accounts may increase your appetite a bit, so stop following. Find and try healthy recipes.

Healthy Recipe

 

 

Exercise

Staying home is a global requirement right now. Despite our movement’s sudden decline, our appetite starts to increase. Try to add exercise for at least 30 minutes daily. Those who want to lose weight should exercise for at least 40 minutes. Regular exercise will be good for both your morale and appetite.

How to Not Gain Weight During the Coronavirus Lockdown

 

Plan Your Day 

Plan your day with every detail. Ask yourself what you normally want to do at home and what you can do to turn this period into an opportunity. Create a list accordingly. Don’t give yourself time to feel bored, or you may fall into the trap of unnecessary snacking. In your spare time, it is always better to look at your list and choose an activity versus snacking all the time.

Weekly Planner - Plan Your Day

 

 

Keep a Diary of Nutrition

 When you have time, keep a nutrition diary. It is easier for you to control yourself. Do not forget to write down why you eat next to what you eat. This will create awareness in you and you will realize the emotions that push you to eat. When you want to eat something over time, you can ask yourself whether you are really hungry or not and correct your behavior.

 

Always remember, these days will also pass. Summer will come again and we will pay more attention to our weight. For now, may this virus stay away from us…

 

 

How Do We Protect Our Mental Health While the Pandemic Continues?

The year 2020 had a very hard beginning. The global climate crisis, environmental disasters, wars, earthquakes and the stress caused by the coronavirus have affected us all. Coronavirus (COVID-19) has serious psychological effects on society because it spreads very quickly and it is possible for it to result in death.

The stress of the virus is so great that it causes more intense symptoms than the virus itself. These symptoms are stress, anxiety, and panic. Everyone reacts differently to stressful situations. When there is an emergency, people’s emotional reactions change according to their life experiences and characters. For this reason, the responses of individuals can be different when faced with the threat of coronavirus.

Some people experience anxiety and panic, while others manage to remain calm. The social and economic conditions of the society in which a person lives also directly affects these reactions. Emotional responses to emergencies also depend on the news sources a person has access to. Continuously seeing images and news about the epidemic on all media platforms causes increased coronavirus stress. People with previous mental health problems, doctors, first-aid teams, other healthcare professionals, children, and support staff related to COVID-19 can react more intensely to coronavirus stress.

coronavirus stress mental health

Some Reactions Observed During the Coronavirus Outbreak

  • Feelings of intense fear and anxiety about the health status of themselves and their loved ones.
  • Changes in sleeping or eating patterns.
  • Difficulty sleeping or concentrating.
  • The symptoms of those with chronic health problems may worsen.
  • Increase in the use of alcohol, tobacco or other drugs.
  • Increasing emotional eating behavior to cope with coronavirus stress.

Coping with stress and anxiety in emergency situations and getting help when needed helps the recovery process. It is important to connect with your family, friends, and others, not staying alone, taking care of yourself and each other, and knowing when and how to seek help. In addition, it is important to not overshare the news and risks of COVID-19. I also would like to remind you that the people who have visited risky areas more than two weeks ago and haven’t shown any symptoms of the disease are not risking anyone’s health. If your coronavirus stress responses prevent your daily activities for several consecutive days, seeking medical and psychological support would be appropriate.

coronavirus stress

Resilience in Hard Times: Don’t Be a Victim of Coronavirus Stress

In such an epidemic, making recommendations such as “think positively” would be denying the truth. Some people give unreal reactions to traumatic stress such as “nothing will happen to me” or “everything will be fine”. However, denying the problem and being overly optimistic is a kind of defense mechanism.

What is important here is emotional resilience. Emotional resilience is not about optimism. Being too optimistic in extreme situations like coronavirus stress can even lead you to disaster. Survival begins with accepting the truth rather than optimism. I am not saying that optimism is a bad thing, in fact, it is very important not to lose a sense of hope. However, when there is a vital threat in the middle, what makes you strong and durable is accepting the truth and taking precautions – that’s what keeps you alive.

To protect your emotional resilience during this process, it is a good idea to:

  • Do a social media regime. Do not view news and speculations about COVID-19 more than necessary. If necessary, put a time limit on your smartphone.
  • Take care of yourself. Eat a healthy and balanced diet. Exercise regularly, even if you cannot go out. Get plenty of sleep. Avoid alcohol, cigarettes, drugs, and overeating.
  • Feelings are temporary. Know that intense emotions will pass (trust me) and take time to relax. Stop watching, reading or listening to the news. It can be sad to hear the news or see the images that can trigger coronavirus stress. Try to do some activities you like to add a sense of normalcy to your life.

mental health during coronavirus pandemic

  • Connecting is important. It’s good to share your feelings and concerns (no matter how ridiculous) with family members and friends. Maintain healthy relationships.
  • Realistic optimism is healthy. Accept the truth, take necessary precautions and do not lose hope.
  • Create a meaningful life. The ability to see facts is closely related to the second element of emotional resilience, “making sense of difficult times”. I’m sure you know those people who raise their hands in the air and ask the question “why me?” They see themselves as victims and, blinded by their complaints, miss the opportunity to learn from the difficulties they are in. 

    However, people who have strong emotional resilience tend to make sense of the pain they experience both for themselves and the people around them. Many researchers think that the mechanism of “making sense of the difficulties experienced” is a bridge that enables people with strong emotional resilience to overcome the difficulties they face today and to have a future built on a solid foundation. This bridge makes the present time “manageable”. It fights the feeling that the current moment is unbearable. Austrian psychiatrist Viktor E. Frankl, who escaped from the Auschwitz concentration camp, is the person who came up with this concept and made a very good observation about it. Frankl states that such difficult times can only be overcome by giving meaning to life in the days of suffering and grief.

healthy and meaningful

 

As a conclusion, no one is caught prepared for disasters and epidemics. Coronavirus stress caught all of us off guard. This situation causes anxiety and panic in society. It is very important to remain emotionally resilient, realistic, and hopeful while giving a meaning to life in such difficult times. Following the recommendations, I listed can be beneficial for you and your loved ones. Remember, nothing lasts forever, even the emotions you are experiencing right now. This, too, shall pass. I wish you healthy and meaningful days.

3 Simple Ways to Keep Your Immune System Strong

Since December, we have been worried about the coronavirus, which has shown its effect all over the world. While we are living with this concern, we should take precautions to protect our health. Antibiotics are not curative for viral infections. Antiviral drugs help prevent the multiplication of the viruses in the body and reduce the symptoms of the viral disease. Recovery depends on the body’s defenses. For this reason, strengthening our immune system is one of our most important missions. We do not have to wait until we are sick to improve our immune response. We can strengthen our immunity by eating a balanced and regular diet.

Here are three simple ways that we can strengthen our immunity:

1) Eat a Balanced Diet 

Eating a balanced diet is not just a habit of maintaining or losing weight. Balanced nutrition is also important for staying healthy and strong immunity. Seasonal vegetables have substances to meet our body’s needs during that season. In summer, we consume foods that are more calming and refreshing. In winter, we consume more heating foods to warm our bodies. Consuming seasonal vegetables and fruits in their own time ensures that our intestines function properly. A healthy intestinal system is a sign of thriving intestinal flora. Robust flora is also one of the basic elements of strong immunity.  To strengthen your intestinal flora and immunity, you can add the following nutrients to your daily diet.

 

  • Zinc

Sufficient zinc intake can help guard against diarrhea and upper respiratory tract infections. When we have problems in these areas, we can increase our zinc consumption by eating foods such as red meat, pumpkin seeds, and garlic, and support our immune systems. If you suspect that you have a zinc deficiency, be sure to consult your doctor. Excess zinc intake can cause anemia and copper deficiency. 

 

  • Vitamin E 

Vitamin E increases cellular immunity and changes in serum factors. This increases protection against pathogens. Consuming foods rich in vitamin E during our daily meals strengthens our immunity and ensures our health at an optimal level. Foods that contain vitamin E include almonds, sunflower seeds, nuts, avocado, and olive oil. 

 

  • Probiotics

Bacteria that live in the intestines create a barrier against pathogenic bacteria.  Some diseases or using antibiotics can reduce the number of these beneficial bacteria. This situation weakens the immune system. Eating probiotic foods strengthens our immunity again by increasing the number of beneficial bacteria in our intestines. Yogurt, pickles (fermented with rock salt, not vinegar) and kefir are probiotic foods that we can consume on a daily basis.

 

  • Turmeric

Curcumin is an ingredient of turmeric that shows anti-inflammatory properties. It helps to remove toxins from the body with its antioxidant effect. It is one of the most effective foods that can be used against cancer. Turmeric defends the stomach and intestines from injuries, and it is also a strong immune support nutrient. We can use it as a spice in every meal. When we consume turmeric with oil and pepper, its absorption increases, and the bioavailability of turmeric is raised.. 

“Immunity elixir” is a delicious drink that can strengthen our immunity. It is prepared with warm water, turmeric, lemon, and honey and can be drunk throughout the day.

 

2) Stay Hydrated

Water consumption keeps the metabolism active, regulates enzyme secretion and helps remove toxins from the body. In this way, it keeps the immune system strong. Adding lemon and a slice of ginger boosts the flavor of the water. Thus, we can both increase our water consumption and strengthen our immunity.

 

3) Lifestyle

Changes to our lifestyle can also help strengthen our immune system. Even small steps can yield big results. Which changes will have the biggest effects?

 

  • Regulate sleep times

Sleeping between 11:00 pm and 3:00 am is important because it regulates our hormones. And regular hormones improve our immune system. 

 

  • Reduce stress

Stress affects the body, mental health and of course, the immune system. If the stress hormone cortisol does not remain at a normal level, it will negatively affect the body’s immunity. That’s why we should take precautions to reduce stress. Meditation and walking outside are good choices to alleviate stress-related problems.

 

  • Increase physical activity

Physical activity provides hormone balance, regulates the digestive system, and reduces stress levels. In addition, it strengthens the immune system. Accordingly, an active life is one of the most crucial steps for being healthy. We can start to change our habits in small increments. Taking a 10-minute walk each day can be a step towards an active life.

 

We can help strengthen the immune system with a few simple steps. When we can develop the right habits and sustain them, we can give our natural defenses. Why not start today? Take a small step for strong immunity and drink a glass of water!

 

 

 

Reference:

https://reader.elsevier.com/reader/sd/pii/S0022030286803824?token=FBFF7E9CC09F8B3C221352B5300CC76EA8316222EE8551F7339B4EB3C0FDC3A68E635B096999647EBA64F8EAC42D6CAA

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/F78BF5CD910E58626D1AF79B47EFCBE9/S0007114502002271a.pdf/immune_system_a_target_for_functional_foods.pdf

https://www.nature.com/articles/1601479.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/pdf/nihms4008.pdf

http://livestockscience.in/wp-content/uploads/turmeric-thym-brolier-iran.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/pdf/nutrients-11-01933.pdf

 

 

National Nutrition Month: Steps to Building a Strong Relationship with Food

Nutrition nowadays has gotten more complicated. Most of us rely on experts, diet books, media accounts, the latest findings in nutritional science, government advisories, and food pyramids to tell us how and what to eat. But we still can’t seem to implement this advice in our lives. The way we eat has changed across time. In today’s fast-paced and stressful world, we look for food that is quick and easy. We also eat more food than we need, too much of the foods are high in fat, sugar, and salt.

Other than what we eat, the way food is produced, marketed and made available to people has changed tremendously over the last 50 years. As a result, nearly 2 billion adults have become overweight or obese. Sadly, these issues come with many risk factors such as heart diseases, stroke, type 2 diabetes, and some cancers. These diseases can create economic difficulties for families due to high treatment costs. Moreover, obese people can also suffer from low self-esteem, depression and social isolation.

Another factor that affected our nutrition and lifestyle is urbanization and income levels. Our food choices are directly related to food prices. Many energy-dense, processed foods, which are often low in vitamins and minerals, are frequently cheaper than more nutrient-rich foods due to technological advances and market liberalization. Industrial food production has also led to the widespread use of agricultural chemicals and antibiotics, which may have adverse health effects.

In our modern world, not only has the food changed but how we eat is different, as well. Eating has become an unconscious action. We eat even when we are full or not hungry, just to cope with emotions like anxiety, anger, and sadness.

Health Solutions On The Go

National Nutrition Month is an annual campaign launched by the Academy of Nutrition and Dietetics. During the month of March, we invite everyone to focus on the importance of making informed choices about food and developing sound eating and physical activity habits.

Here are 20 tips to help improve your nutrition:

  • Read food labels.
  • Don’t eat anything your great-grandmother wouldn’t recognize as food.
  • Make a grocery list before shopping.
  • Shop the peripheries of the supermarket and stay out of the middle.
  • Avoid food products with the terms “low-fat” or “nonfat” in their names.
  • Avoid food products containing high-fructose corn syrup.
  • Buy snacks like fresh or dried fruits and nuts rather than chips and sweets.
  • Avoid foods you see advertised on television.
  • Prepare and eat food at home.
  • Take your meal to school or the office. (This tip also helps your wallet.)
  • Eat mostly plants, especially leaves.
  • Reduce meat consumption. Treat meat as a special occasion food.
  • Switch refined carbs like rice and pasta to vegetables and salad.
  • Remove sugar-sweetened beverages and fruit juice from your diet.
  • Eat a colorful array of foods.
  • Stop eating before you feel full.
  • Eat when you are hungry, but not when you are bored.
  • Buy smaller plates and glasses.
  • Do all your eating at a table, and try not to eat alone.
  • Eat sweet foods as you find them in nature.

 

Reference:
http://www.fao.org/3/ca2024en/CA2024EN.pdf
Food Rules- Michael Pollan

Coronavirus: What You Need to Know About COVID-19

It is very difficult for the media to provide up-to-date information on the rapidly changing COVID-19 outbreak. What started as atypical pneumonia in Wuhan, Hubei Province, China, in December 2019 was soon revealed to be caused by a new virus, COVID-19.


COVID-19 between human cells, viewed by a scanning electron microscope.

The Corona of Covid-19 

In the following days, it was revealed by epidemiologists that the disease originated in the seafood market of Wuhan. It is no coincidence that these types of zoonotic viruses, viruses that come from animals, are found in similar markets.

In these markets, different animals that are not typically eaten such as snakes, large mice, bats, and wild cats, and farm animals such as pigs and chicken are sold side by side.

 

Virus Entering The Cell

What is the relationship between these sales and the outbreak of diseases such as SARS?

Viruses are protein capsules that contain either RNA or DNA. COVID-19 is a single-stranded RNA virus. The proteins in the sheath of the virus determine which cells it will enter, which means that every virus doesn’t connect to every cell. Therefore, different viruses cause different diseases in different organs. For example, common cold viruses cause infections of the upper respiratory tract while COVID-19 causes infection in the lungs. How does it make this choice?

The antigens in the protein structure can only attach to the membranes of certain cells, in this case, those of the respiratory system. Think of these proteins as keys to our cells. As soon as they are attached to the cell, they can enter through the cell membrane, just like a door opening with a key. If we have the antigens that protect against the virus proteins, also known as antibodies,  then our immune system already knows this particular virus due to previous disease or vaccination, and the virus cannot enter our cells. That’s why vaccinations are so important.

How come our antibodies can’t stop COVID-19?

The reason can be explained by the environment in the Wuhan animal market. As previously mentioned, viruses don’t cause disease in every cell. Similarly, not all viruses cause illness in humans, and those that infect humans don’t necessarily infect animals.

So how does this transition work?

Some animals are susceptible to viruses that cause disease in both humans and animals. This means that they can get sick with both types of viruses.

Two viruses, only one of which can infect humans, enter the animal cell at the same time.

Which animals can be affected?

Although these vary virus to virus, this situation can occur in chimpanzees, bats, pigs, and even poultry. These animals can contain both the human-infecting virus and animal-specific virus in their bodies at the same time. Both of these viruses can enter the target cells in that animal simultaneously, releasing their genetic material inside the capsules. This causes the animal to become a carrier of both pathogens.

Viruses cannot reproduce when they are not in a cell. They lie dormant, neither dead nor alive. Whether it lives or not depends on its ability to connect with a suitable host and enter its cells to replicate… On the rare occasions when both viruses release their genetic materials into the same cell at the same time, these genetic materials can mix and create a new virus that the human immune system has never seen before.

COVID-19 coronavirus

The combination of both viruses results in a new virus that can cause disease in humans.

A virus that has mutated in this way, with an antigenic drift or an antigenic shift, is now dangerous to us since we have never encountered it before. Our natural immune systems do not work against this mutant virus and we have no vaccines that will protect against it.

How contagious is this new virus? How deadly? What is its antigenic nature? What is the incubation period? What is the genomic code?

None of the answers are clear. That’s why our knowledge of new viruses, including COVID-19, is constantly changing. As the number of people getting sick increases, we learn what that virus is. Something that was believed to be a simple cold could turn into a deadly lung infection in a short period of time.

 This is what we know about  COVID-19 at the time of this writing:

Cause of infection: COVID-19 is a RNA virus that is contagious among humans. It is genetically similar to the SARS virus by 79.5% and to the bat coronavirus by 96%. Although its genetic structure suggests that the virus originated in bats and passed on to humans, it is believed that that transmission animal, in this case, was the pangolin.

COVID-19 coronavirus sneezing

Contagion:

Airborne transmission of the virus from person to person is possible at close range. Droplets that contain the virus can easily initiate infections from a maximum of 6 feet (1.8 m) through coughing or sneezing. For this reason, sick people should wear masks, and everyone should wash their hands thoroughly and frequently. Although not proven, it is believed that the virus can be transmitted during the incubation period.

On February 1, 2020, the World Health Organization issued a statement that unspecified cases can also be contagious. Lights between Wuhan, where the disease started, and many crowded cities of the world were an important factor in the spread of the disease before the world understood what was happening. After the outbreak was identified, 33 million people were quarantined in Wuhan and Hubei Province. This quarantine was the largest quarantine in world history to that date.

A field hospital and quarantine center for 1000 people was established in 5 days. This was an important indicator of how seriously China took this outbreak. After the genomic structure of the virus was found, this genomic code was sent to the world’s leading laboratories so the search for a vaccine could begin.

 At the time of this writing (March 24, 2020), the condition of the disease is as follows:

COVID-19 deaths

Total number of cases: 392,255

Distribution of these cases: China: 81,171, Italy 63,927, USA 46,168,  Spain 39,673, Germany 30,150, Iran 24,811, France 19,856, Switzerland 9,117, S. Korea 9,037, UK 6,650, Austria 4,791, Netherland 4,749, Belgium 4,269, Norway 2,647, Australia 2,136, Canada 2,091, Portugal 2,060, Sweden 2,059, Brazil 1,960, Israel 1,656, Malaysia 1,624, Denmark 1,577, Turkey 1,529, Chechia 1,289, Japan 1,140, Ireland 1,125, ….

Number of people who died from COVID-19: 17,147

Number of people who caught COVID-19 and recovered completely: 103,389

COVID-19 Case and Death Charts

As can be seen from this distribution, a successful quarantine can significantly reduce the spread of the disease.

What is the mortality rate?

According to current data from the World Health Organization, the mortality rate of the virus is 2.2%.

What is the contagion rate (R0)??

The current contagion rate is 3. This is a very high rate, so protection is very important.

Source: https://www.worldometers.info/coronavirus

COVID-19 coronavirus

How long is the incubation period?

The incubation period is believed to be 2-14 days, with 3 days being the average. Although some studies have extended this to 24 days, it is thought that this long period is caused by secondary infections, not by infection from a primary source. 

Are masks protective?

No.  Wearing a non-medical face mask will not protect you from a direct cough or sneeze from an infected person. However, it can lessen the likelihood of spreading the virus by trapping the droplets when the wearer coughs or sneezes.

Diagnosis

The World Health Organization has published protocols for diagnosis.

What are these criteria?

Fever, shortness of breath, pneumonia spotted by tomography, and a decrease in blood values of leukocytes or lymphocytes are indicators that the patient has been infected with COVID – 19.

It is very important whether patients with these complaints have traveled to the region where the disease originated or if they have come into contact with people who recently traveled to that area. If this type of contact is suspected and if the patient has symptoms of pneumonia detected either by clinical or by laboratory methods, these individuals need to be examined for the COVID-19 virus. For this, a real-time RT-PCR (reverse transcription-polymerase chain reaction) test is required for blood or bronchial secretions. The results can be determined anywhere from a few hours to a few days.

Since Chinese scientists have shared the genetic sequence of COVID-19 with the world, many laboratories have been working to develop new PCR tests on this illness.

COVID-19 coronavirus vaccines

Treatment

Currently, there are no specific forms of treatments developed for COVID-19.

Supportive treatments are applied. Oxygen support if oxygen levels are low, providing hydration, observation of fever, proper nutrition of the patient and supporting the immune system are some of the methods.

Protection

The first step of protection is isolating people from risky regions for 14 days.

It is also very important to pay attention to hand-washing and the cleanness of the air we breathe as all kinds of disease agents are more intense in indoor environments and the spread of the disease becomes easier. Masks do not protect people who are not sick from the virus, but if sick people wear N95-type closed masks, they can protect those around them from infection. COVID-19 can contaminate through the air a maximum of 6 feet (1.8 m), but droplets on hard and shiny surfaces may remain highly infectious for up to 9 days.

Staying away from crowded places such as malls, schools, workplaces, and public transportation is recommended. In high-risk areas, good ventilation, frequent replacement of air conditioner filters, and cleaning frequently touched surfaces with soap and water or alcohol-based cleaners are the most important preventive measures.  Airports, hospitals, and other healthcare structures should be given special consideration when it comes to cleaning and disinfecting. 

The ventilation of infectious disease departments in hospitals and their separation from other parts of the hospital are also vital for preventing transmission to patients with low immune resistance. Public transportation should be properly ventilated want to avoid touching the face area with unclean hands.

Due to the similar types of risks At airports and on airplanes, armrests and other frequently-touched surfaces should be wiped and disinfected. In hotels, it is important to clean the devices such as telephones and remote controls since they could have been touched by an infected guest… Staff should be instructed on how to properly clean ard surfaces soap and water or other types of disinfectants.

Individuals can help protect themselves with frequent and thorough hand-washing. After going out or touching any surfaces, it is important to avoid touching the face area with unclean hands. Maintaining a distance of 6 feet (1.8 m) between people may also help slow the spread of the virus.

COVID-19 coronavirus

Developing  A Vaccine and COVID-19

Vaccine production had been almost unchanged for 70 years. The virus was obtained from infected people and then isolated.The isolated virus was then injected into chicken eggs and incubated for several weeks. The multi-stage process took months or even years and was too slow for diseases that saw daily casualties.

Fortunately, in recent years, breakthroughs have been made. In 2013, the avian influenza outbreak, known for its H7N9 antigenic structure, was the first to use new technologies. This outbreak, which could have spread very rapidly, was largely contained thanks to a vaccine that was developed much faster than its counterparts.

National Medal of Science winner Craig Venter and Nobel Prize winner Ham Smith began working on a biological printer that would read and rewrite DNA codes. They obtained information from the Human Genome Project, which aimed to unravel the entire genetic structure of a person. The important thing when making a biological printer is that it must read the genomes correctly and also rewrite the codes without errors. The editing software required to order these letters precisely and create the desired cell was also found during these studies. This method, which was named the Gibson Assembly, was defined as “a novel application of isothermal in vitro recombination.” It allows codes with more than a million letters to be written without a single error. 

BioXp Biological Printer

These technological developments resulted in the creation of a printer named BioXp in 2013. Thanks to this biological printer, a virus genome could be sent via e-mail to labs all over the world, thereby accelerating vaccine production.

BioXp was printing in pieces, which still made the process slow, but it was faster than before. Since BioXp’s invention,  a converter that converts digital data into biological material has been made. As a result, the incoming digital data can be transformed into a biological product in a short time, thus changing the way we make vaccines completely.

covid-19

Three-dimensional modeling of proteins that provided adhesion to the virus began.

Genetic engineers, molecular biologists, mathematics specialists, and computer software and hardware engineers all started working together. 3D modeling of viral proteins and the development of appropriate drugs and antibodies were aided by artificial intelligence,  allowing the duration of drug and vaccine development to shorten. This meant a revolution in vaccine making, with vaccines being prepared faster than ever before. A report by the Reuters News Agency for the COVID-19 vaccine, based on the US National Institute of Allergy and Infectious Diseases, informed that the COVID-19 vaccine could be prepared to start human experiments within three months. (https://www.reuters.com/article/us-china-health-vaccines-idUSKBN1ZN2J8 )

While there are vital developments such as the preparation of vaccines in the digital world, we are also experiencing an epidemic of misinformation that is spreading faster than ever. Not a single day goes by without new false information appearing on social media platforms. Disaster scenarios are shared digitally every day, accompanied by unusual visuals to attract attention. For example, an image of Kate Winslet, who plays a deceased doctor in the movie “Contagion,” has been shared under the title of “a deceased doctor during the COVID-19 outbreak.”

Kate Winslet Contagion 2011

The mutation rate of the virus has been described with the same words used to describe the mutation rate of the Captain Trips virus designed to destroy humanity in the movie “The Strand” by Stephen King.

Misinformation is also rampant in the forms of suggestions on how to protect yourself against the virus or where it may have come from. Rumors ranging from using hot water or salt water to clean the throat to conspiracies that the virus is a commercial attack from various countries confuses the public and increases panic. Some “experts” are also guilty of spreading misinformation, causing people to search for medicines or “cures” that may even be dangerous.

COVID-19 has disrupted the lives of people all over the world and will continue to do so for months to come. But there are some things you can do to help protect your loved ones and yourself. Wash your hands frequently and thoroughly with soap. Try to stay at home as much as possible, and practice social distancing if you must go out. Finally, get your information from a trusted source such as the World Health Organization.

Freelance Stress: How to Maintain Your Mental Health When You Work From Home

Working as a freelancer can be a big issue depending on your personality.  Although there are many people who are able to work from home comfortably, it is definitely not for everyone. There can be many factors that disturb us and affect our general state of mind. This unpleasant feeling can be described as  ‘freelance stress’.

Freelance stress mostly depends on the loneliness and passivity that comes with working in a restricted territory. Isolation from the outside world can be tricky and may cause depression and anxiety. Being physically disconnected from teammates may lead to a sense of alienation. Furthermore, if your only method of communication is emailing or texting, that may deepen your feelings of loneliness.

Changing work hours and the lack of job security are other issues that may cause freelance stress. Feelings of increased responsibility can be extremely stressful as well. These conditions may affect physiological needs such as sleeping hours, maintaining a healthy diet, and a decreased desire to socialize… On the other hand, there are many ways to boost your mood when dealing with freelance stress. Working from home could be a great opportunity for building your mental health and well-being.

Benefits of Working from Home

freelance stress

Varying work hours can be difficult when working from home. But it can actually be a great way to increase your efficiency.  If you don’t have to sit in front of your laptop for specific working hours, you can choose the time periods when you feel most productive. This choice may lead you to work more efficiently. Freelance stress may decrease if there are no specific working hours in a day when it comes to meeting a deadline. Moreover, your quality of sleep may improve when you are able to select your working hours as it might be easier to squeeze in time for self-care.

The ability to cook and serve your own food while working may lead you to have a healthier lifestyle, as long as you remember to eat and sleep regularly. Having a chance to change the temperature or the lighting in your space whenever you want or designing the space you need is another benefit to working from home. The best way to benefit from freelance work is to use your time efficiently and have fun in the environment you are in, whether you are alone or not.

Here are some helpful tips to deal with your freelance stress:

1) Define Your Working Environment

freelance stress working at home


Working from home as a freelancer could be a great opportunity to hone your efficiency.  Although it requires some discipline to work from home, once you get set up, your productivity during working hours may increase.
Establishing a dedicated workspace that meets your physical and mental needs is especially important.

Whether you work alone or live with your family or roommates, identifying your ‘working area’ in a home environment is essential to preventing freelance stress. Creating a well-designed but satisfying working space could be a great start to boosting efficiency, just like creating a separate space for sleeping or eating. A small table positioned in front of the window, a floor cushion in the corner of your living room, or a desk on your balcony could be just what you need to jumpstart your productivity… 

Once you set up your space for working, be sure to organize your desk. Good music and a cup of tea or coffee might be your best company as well.

2) Define Your ‘Work’ Time

Defining your ‘working’ hours versus your ‘resting’ hours is very important to stay mentally healthy while working from home. If you set up your work schedule wisely, it may give you more time to take care of yourself and prevent freelance stress.  When you are ‘online’ at work all the time, it may feel as though you are always working, which could result in burnout. The line between work and life blurs, and you feel like you can’t take time to sleep, socialize or even eat a healthy meal. Setting boundaries about when to work, when to sleep, or when to socialize are very important for a feeling of normalcy. When you finish your work, try to leave it behind by physically walking away from your work area.

3) Best Workmates Ever: Pets

freelance stress

Dogs may be man’s best friend, but any kind of pet can be a great companion…  If you are a freelancer and have fears of loneliness, adopting an animal could be a way to balance your freelance stress. The company of a pet can boost your mood during working hours, and caring for it could help you break the boundaries of feeling socially isolated.  Playing games with your pet will make you move around and may even give you a little exercise.

 4) Dealing with Freelance Stress Through Physical Activity

Having time for physical activity as a freelancer is very important for balancing freelance stress. Starting your day with some basic physical activities allows you to be more focused during your working hours. Whether you like to sweat or not, there are thousands of options to get moving in a home environment. 

Practicing yoga could be one of the best options for dealing with the stress of working from home. You can start your day with some basic stretches and awaken your spine.  Yin practices could be a great start to your day while yang practices help keep your body energized throughout the afternoon. Maintaining a regular exercise routine will decrease your lower and upper back issues, including sciatica or neck pains due to working long hours on the laptop.  You don’t have to take much time to exercise. Even doing some basic stretching exercises during your break time can be beneficial.

On the other hand, making time for exercise will improve your quality of sleep. That’s why it’s important to add an exercise routine in your daily life, especially if you are a freelancer.  YouTube is an amazing resource if you don’t know where to start. There are many channels for online yoga, zumba, pilates, and aerobic classes, many provided by teachers. Take a look and see if you can find one that is enjoyable and motivating.

5) Meditate

Meditation can be a very effective way to deal with freelance stress. Studies have shown that meditation is very beneficial for mental health. The reduction in stress levels brought about by a regular meditation practice can help you focus better while working.

One of the basic principles of a simple meditation is to follow the breath in and out. When you focus on your breathing, it allows you to let go of other thoughts and feelings or a while. The point of meditation is to recognize what is going on in your body and mind. Although it takes time to build up your focus, meditating for even 2-5 minutes can have relaxing effects.

If you notice that you are experiencing deep feelings of loneliness or stress, a short meditation break can be a good choice to relax. If you want to build a regular meditation practice, there are many apps available to help you get started. You can choose between which consist of many guided or unguided meditation practices, whichever suits your needs best. Insight timer is one of the most popular free apps out there. There are also several guided meditations you can practice if you have sleeping issues.

6) Cook for Yourself

cooking at home

Working from home can affect your diet as well. It’s very easy to order takeout from a restaurant, and junk foods may quickly become your best friend. This habit can have a harmful impact on your physical health. That’s why setting a cooking routine is so important for both your physical and mental health.  Too much stress may make you eat more junk food and dissuade you from working out. Motivating yourself to prepare your own healthy foods and increase your physical activity will have benefits in the long run.

Finally, being a freelancer is not easy if you don’t control your ‘me’ time. Defining your work hours and space in the first place is very crucial in preventing freelance stress. Although it may seem hard to do, it is essential to feel like you are physically in a different environment for working hours and not let that work bleed over into your non-working time.  Setting healthy boundaries and sparing some time specifically for your well-being will help you cope with the poor concentration and the feeling of loneliness brought about by freelance stress…

Vivoo Kidney BOX

Vivoo’s Kidney Box is one of the main parameters. It helps to keep track of the kidneys and shows the state of kidney function based on proteins in the urine.

 

Why Kidneys Are So Important

Our kidneys play essential roles to make our body function properly, including:

  • Removing wastes from the body 
  • Filtering the blood plasma
  • Releasing hormones to control blood pressure
  • Stimulating red blood cell production
  • Activating vitamin D to maintain bone health.

 

Chronic Kidney Disease (CKD)

If the kidneys are damaged and can’t filter blood the way they should, kidney disease may occur. There are usually no symptoms in its early stages. However, if the damage is not treated for a long period of time, it can become chronic.

 

Chronic kidney disease is a major health problem that affects approximately 13 percent of the United States population. Today, one in three American adults are at risk for kidney disease. Around 30 million American adults have kidney disease, and most of them don’t even know it yet.

 

kidneys


Risk Factors of CKD

CKD can be caused by:

  • Hypertension
  • Diabetes
  • High cholesterol
  • Smoking
  • Environmental poisons

Some factors increase the risk of developing CKD, such as:

  • Inactivity
  • Family history
  • Aging
  • Inadequate fruit and vegetable consumption

Since early kidney disease usually doesn’t have any symptoms, people who have these risk factors should get tested.

 

How is CKD Detected?

CDK can be diagnosed via blood and urine tests. A blood test checks how well your kidneys are filtering your blood by looking at the glomerular filtration rate (GFR) while a urine test checks the urine protein (proteinuria), which is one of the first signs of kidney disease.

 

 

 

How Does Vivoo Measure and Track the Kidney Function

 

Urine is a key health indicator for many diseases, including chronic kidney disease. Healthy kidneys usually do not allow the
protein to pass through their filters. However, if filters are damaged by kidney disease, protein leaks from the blood into the urine.

 

Vivoo’s kidney parameter measures the level of protein in the urine. Small fluctuations of protein levels in the urine are not a cause for concern since they may be temporary due to exercise, stress, or fever. But a high amount of urine protein (or proteinuria), especially in the long term, may indicate that there is a kidney problem.

 

 

Vivoo lets you track kidney function weekly, see any risk or reduction in optimal kidney function, and give nutritional advice accordingly.

 

 

 

 

Reference

https://www.ajkd.org/article/S0272-6386(06)01615-5/fulltext

https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087766/pdf/por-7-021.pdf 

https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/tests-diagnosis 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2474786/pdf/nihms54692.pdf 

https://www.niddk.nih.gov/health-information/health-statistics/kidney-disease 

 

International Women’s Day: Importance for Us

Who is your role model?

This is a question we hear a lot in our daily lives. It’s a question that makes us think, dig deep, and is borderline existential.

Who is truly your hero?

What if your hero is YOU?

The person who gets up every day, looks in the mirror, and decides to keep going with goals that you’ve set for yourself no matter what?

The woman trying to stay healthy while maintaining a body-positive outlook and finding the motivation to keep going despite the plateaus, slips and bad days?

What if this level of empowerment comes from within to help you maintain a balanced outlook into body, mind and emotional wellness?

 

As a group of women founders who worked so hard to strike that balance, that’s exactly how we define wellness at Vivoo. And that’s how we would like you to start viewing it, too.

We want wellness to be personal because we understand that the body, mind, and emotions of an empowered woman vary in definition and practice from one woman to another.

We insist that wellness is not just about finding the right diet or losing pounds. It’s about taking control of your health, being proud of your body and being motivated to move on, even when you think you’ve slipped.

 


Wellness, just like empowerment, is a journey that we all take very personal routes to fulfill. That’s why Vivoo is here for you, to help you fulfill this journey, live your best life and enjoy each moment to the max. We’re here to support you in your decisions to take charge of the one thing you have full control over, that combination of your amazing body, unique mind and empowered emotions that will help you get the most out of life.

 

Today, on International Women’s Day, we celebrate the amazing you, the empowered you, the one and only you. As a group of women scientists and business professionals who decided to break the generic stagnation of health and wellness advice, democratize it, and take it to the next level of personalization, we wish you and all the women in your life a very happy

International Women’s Day.

 

In health, empowerment, and prosperity,

 

Your Vivoo Team

 

What Are Eating Disorders?

 Eating disorders are seen at first glance as a condition that involves food and excessive occupation with weight, but they are, in fact, quite complicated disorders that consist of long-term psychological, physiological and social conditions. Individuals with eating disorders often use foods or their control over foods to deal with their emotions. The desire for intense control can lead an individual to behaviors that aim to form a control mechanism over their body, and these behaviors create obstacles that are both physiological and psychological.

 Although there are many psychological, interpersonal, and social issues underlying eating disorders, researches show that factors such as low self-confidence, desire to have control over life, depression, loneliness, difficulty in expressing emotions, being mocked in the past about weight or body shape, and physical or sexual assault are the prominent reasons. It is inevitable for some individuals to become obsessed with their bodies, especially when the media equates being thin with being beautiful, and societies place greater value on physical appeal than on inner beauty. Saying that eating disorders develop in all individuals who are exposed to these factors would be misleading, of course. It should be noted that psychological and genetic predisposition, family structure, social environment, and traumatic experiences constitute an important part of this condition.

 

 

Anorexia Nervosa

 Anorexia nervosa is characterized by having a markedly low body weight based on the individual’s age, gender, and developmental status. Despite this low body weight, individuals with anorexia nervosa tend to:

  • Have an extreme fear of gaining weight.
  • See themselves as having extra weight even though they do not
  • Give excessive importance to weight when evaluating themselves.
  • Show continuous behaviors that make it difficult to gain weight (refusing to eat to the point of starvation, excessive exercise, vomiting, using laxatives, etc.)

 These are some of the prominent symptoms of Anorexia nervosa.

 Anorexia not only manifests itself as a restriction of what a person eats but also by purging after periods of overeating.

 Patients with anorexia feel an intense fear of being fat and gaining weight. They show great interest in body shapes and an intense desire to avoid gaining weight. In anorexia nervosa, it is very common to see menstrual losses due to this excess weight loss.

 

anorexia


Bulimia Nervosa

 The patients show compensatory behaviors (avoid eating, vomiting, using laxatives, excessive exercise …) after recurring binge eating periods. This situation gradually becomes a vicious cycle and individuals find themselves unable to get out of this position.

 Binge eating is eating an unusually large amount of food in a short period of time. During this period, the most prominent feature is the loss of control over eating habits. After this period, individuals show compensatory behaviors to prevent weight gain (self-induced vomiting, using laxatives, excessive exercise…). Again, the self-evaluation of the individual shows a very close relationship with their weight.

 At first, individuals think that they can get out of this cycle on their own and may not even see themselves as being sick. They believe that it will pass over time. However, an expert’s support becomes necessary when they realize that this situation has gotten out of control.

 


Binge-Eating Disorder

 Binge-eating disorder is very similar to Bulimia nervosa. However, compensatory behaviors (self-induced vomiting, using laxatives, excessive exercise…) after binge eating are not observed in binge-eating disorder. Binge-eating periods are characterized by:

  • Eating faster than usual.
  • Eating to the point of gastric discomfort.
  • Feeling self-disgust, depression, and guilt after this period.
  • Eating excessively when not feeling hungry.
  • Eating secretly due to feeling ashamed.

The disorders mentioned above are some of the most common eating disorders. There are also categories of eating disorders that are less common.

  • Pica is characterized by an appetite for non-nutritive substances for at least one month.
  • Rumination disorder is a condition in which a person regurgitates the food they have eaten voluntarily for a period of at least one month.
  • Restrictive food intake disorder is characterized by restriction of food intake to a level that prevents a person from eating enough nutrients, disinterest in foods or eating, avoiding the sensory properties of food (e.g smell), anxiety about the unwanted consequences of eating.

 

eating disorders night eating


Night Eating Syndrome

 Night eating syndrome is characterized by waking from sleep to eat or consuming excess food after dinner. Individuals with this disorder might have reduced appetites in the morning due to excessive eating the night before, and they might try to reduce the amount they eat during the day, knowing they are going to consume excessive amounts of food at night. Sleep problems are common, especially for the patients who wake up during the night to eat. This condition decreases the sleep quality of the person and causes them to be in a more depressed mood during the day. They may also experience a significant decrease in their daily life functionality.

 

How Do You Do I Know If Have an Eating Disorder?

  • Do you often think about your weight, your body shape, and food?
  • Do you try to restrict the amount you eat to lose weight, or do you stop eating for long periods?
  • Do you feel a desire to have an empty stomach or a completely flat stomach to lose weight?
  • Does your overthinking on food and calories often affect your concentration on other issues in daily life?
  • Do you have any fears about losing control of overeating or gaining weight?
  • Do you often feel overweight?
  • Do you have a strong desire to lose weight?
  • Are there times that the amount of food you eat is more than most people can eat? Do you feel that you have lost control at such times?
  • Do you vomit, use laxatives and exercise excessively to prevent weight gain after eating too much?
  • Do you hide from other people to eat?
  • Do you feel guilty because you eat a lot and think you will gain weight?
  • Does your weight affect your thoughts about yourself too much? (For example, “If I am thin, I feel successful and beautiful, but if I eat more than I want and gain weight, I feel unsuccessful and ugly.”)
  • Does it upset you to weigh yourself on a scale?
  • Do you feel uncomfortable when other people see your body?

If these questions seem familiar to you, or if you often encounter these conditions in your own life, you may have an eating disorder. If you suspect that you do, seek help from a qualified medical professional.

 

Risk Factors of Eating Disorders

eating disorders

  • Negative Body Image

 Body image is a person’s feelings about their own body and how they see themselves. If a person has a negative image of their body, they see their bodies differently from how they are, feel ashamed of their own body, and may give extreme importance to the thoughts of others. A negative body image is a very common risk factor for eating disorders. Anorexia patients especially tend to perceive themselves as overweight. Their perception of their bodies does not reflect the truth. Bulimia patients generally perceive their bodies as they are, but show a high level of dissatisfaction towards them. They constantly make negative judgments about their bodies.

  • Socio-Cultural Factors

 With the widespread idealization of beauty in the media, many people have increased awareness about their bodies. The comments of relatives, friends, and partners about weight gain and loss can have devastating effects on individuals. All of these factors may contribute to the development of eating disorders and play a role in their continuation. 

  • Emotional Factors

 Low self-confidence and low perception of self-worth are thought to be some of the causes of eating disorders. Having a perfectionist personality and an excessive need for control are also seen as risk factors. These issues not only contribute to eating disorders, but they complicate the treatment as well.

  • The Family Doctor

 There is no one “a family structure that causes eating disorders”, but studies indicate that there is certainly a frame. Some experts claim that children who grow up in families that are overprotective, strict, perfectionist with limited capacity for dealing with problems or have very close or very distant relationships are more prone to develop these illnesses. Taking a close look at family relationships will provide important information about the cause and progression of eating disorders. In addition, family relationships should be a part of the treatment of eating disorders. The family should be involved in the treatment.

 Knowledge of family disorders will have a positive effect on the treatment process of the person who is suffering from eating disorders. Otherwise, it will be quite difficult for the individual. They may feel constantly criticized and accused of being the main reason for their illnesses, making it difficult for them to deal with both the disorder and this sense of guilt.

 

eating disorders


Medical Complications in Eating Disorders

 Eating disorders not only cause psychological difficulties but also affect the body of the patient in many ways. Even though these conditions usually improve as the disorder is treated, the recovery of bodily damage is still a very difficult process, especially in chronic cases with long-standing illnesses. Although the disease with the highest death rate among these eating disorders is anorexia, behaviors such as vomiting, binge eating, and using laxatives also have various consequences.

Mouth and tooth problems may occur due to vomiting in some eating disorders. Dental cavities caused by acid due to vomiting are one of the most common issues. Weight loss, vomiting and the use of laxatives increase the possibility of heart problems. One of the most common conditions is digestive system problems. Symptoms such as celiac, irritable bowel syndrome, nausea, vomiting, diarrhea, bloating, and constipation are observed. Amenorrhea (the absence of a menstrual period) in women is a common issue, especially in anorexia. Conditions such as fatigue, weakness, and energy loss are also quite common. It is very important to talk with the patient about these problems as they can be overcome by healthy weight gain and proper nutrition.


Treatment of Eating Disorders

 The treatment of eating disorders should be dealt with by a multidisciplinary team. The internal diseases specialist deals with the physical part of the disorder. In addition to treating the deficiencies in the body, they have an important role in detecting the damage caused by the disease. The psychiatrist can diagnose the disease and recommend treatment options, including condition-specific drug therapy. It is very important to start a therapy process with a clinical psychologist who specializes in the field of eating disorders. The goal of therapy is to provide the necessary help to make it easier for the patient to deal with the eating disorder rather than eliminating it. Follow-up with dietetic professionals at the beginning of the disease is not always effective. They help add the nutrients that the body needs to the diet to reverse the damage caused by anorexia. Regular meals are planned in bulimia and binge eating disorder. These treatments take place simultaneously, not consecutively. Treatment plans are prepared with the cooperation of all these disciplines and according to the needs of the patient.

 

 

 

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (DSM-5®). American Psychiatric Pub.

BALTACI, M. O. I. (2008). Yeme Bozukluklarının Psikolojisi. Turkiye Klinikleri Psychiatry-Special Topics1(1), 21-26.

Fairburn, C. G., & Beglin, S. J. (1994). Assessment of eating disorders: Interview or self‐report questionnaire?. International journal of eating disorders16(4), 363-370.

Tixier, G. ve Tourte, C. (2018). Anoreksiya ve Bulimiya Çocuğunuzu Nasıl Anlar ve Ona Nasıl Yardımcı Olursunuz?.(Çev.M. Yurdakuler).İstanbul:İletişim Yayınları.(Orijinal yayın tarihi, 2010)

Yücel, B., Akdemir, A., Gürdal Küey, A., Maner, F., & Vardar, E. (2013). Yeme Bozuklukları ve Obezite-Tanı ve Tedavi Kitabı. Ankara: TPD Yayınları (s.39-40; 109 – 119).

Yucel, B., Polat, A., Ikiz, T., Dusgor, B. P., Elif Yavuz, A., & Sertel Berk, O. (2011). The Turkish version of the eating disorder examination questionnaire: reliability and validity in adolescents. European Eating Disorders Review19(6), 509-511.

 

3 Basic Steps to Start Your Own Sexual Wellness Journey

So you have started your wellness journey, and all of your efforts towards understanding, balancing and growing a healthy lifestyle are starting to pay off. Everyone’s journey is different and should progress according to their needs in both physical and emotional wellness. But did you know that your sexual wellness is important, too? Let’s take a look at three basic steps for starting your sexual wellness journey.

 

1- Know Your Body and What It Needs

sexual wellness

The first, and most important, step towards starting your sexual wellness journey is to know your body and its needs. We all have a desire to know and grow. As our knowledge expands, we become more confident. 

Think about the time you spend understanding your sexual wellness. If you feel like you have been procrastinating, it is probably the right time to try to discover it. First, try to expand your knowledge about your body parts; their anatomy and their functions. The more you learn about them, the more confident you become. “Together with, here’s the link of an online book we suggest you take a look.”

As you learn about your body, your growing confidence will allow you to become more creative when responding to your sexual needs. The challenge is not to hesitate, but to try new methods with yourself. Discover what pleases you sexually. 

 

2-Take Care of Yourself 

take care of yourself

The second step to sexual wellness is all about making time to take care of yourself. There are different methods you can practice to increase it.

The most well-known physical activity for both men and women is Kegel exercises. Introduce Kegel to your daily routine and you will see an increase in your sexual performance. These exercises are all about tightening your pelvic floor muscles. 

Another non-pharmacological practice is yoga. Yoga is well-known for increasing your mental wellness, but it has actually been shown to improve your sexual wellness, too. The ancient Ayvurvedic yoga (ayus=life, veda=knowledge) texts claimed that yoga is a useful method for treating sexual dysfunctions. Take a look at the following articles describing yoga as an effective way to increase sexual wellness; Yoga in Female Sexual Functions & Yoga in Premature Ejaculation

3-Communicate

sexual wellness and communication

The best way to grow sexual wellness awareness in a relationship undoubtedly requires partners to mutually respect and honor each other’s safety. Moreover, couples can sometimes drift from a healthy relationship environment to one where they start to intimidate each other. The crucial part here is to admit the discomfort caused by this drift. The discomfort can be emotionally, physically or mentally challenging for you, but it is time to start talking with your partner. Communication is the key to both your mental and sexual wellness. 

If you are interested in learning more about strengthening your relationship, we reading at “Mindful Relationship Habits” by S.J. Scott and Barrie Davenport. The book suggests practices for couples to grow a deeper connection in ways that honor each other’s safety. In this way, you can start enjoying intimacy without discomfort. Begin exploring each other’s needs and start a respectful sexual wellness journey. You and your partner will be glad you did.