Tag Archives: healthier

How to get yourself a younger immune system – 6 easy tricks for healthier living

Immune systems are an intensely clever network located inside each human being. These systems work to protect humans against a range of potential health threats. With the lifting of restrictions this week and “personal responsibility” being the new status quo, it is more important than ever to maintain good immunity. Express.co.uk has compiled a list of six easy ways to protect yourself and lower your immunity age.

The immune system is a complex network of cells and proteins which work together to protect your body against infection.

This body system keeps a record of all germs, called microbes, it has ever defeated.

Therefore you will be able to recognise and destroy this microbe quickly if it ever enters your body again.

There are several abnormalities associated with your immune system which take the form of allergies, immunodeficiencies and autoimmune disorders.

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The immune system consists of organs, cells and chemicals designed to attack infections.

The main components of this system include white blood cells, antibodies, the complement systems, the lymphatic system, spleen, thymus and bone marrow.

These are the elements of your immune system which work to actively defeat the infection.

As well as your immune system, your body also protects itself from disease using your skin, lungs, digestive tract and body fluids.

Obesity and exercise

Regular exercise is one of the key factors which can help prevent a decline in your immune system.

One’s immune system declines by two to three percent a year from your 20s.

But those who exercise regularly will have extra protection against this rate of decline.

Research in the British Medical Journal found those who walked for at least 20 minutes a day had 43 percent fewer sick days due to the common cold.

Smoking and binge drinking

Smoking has a number of negative influences including increasing your immune age.

This in turn reduces your risk of combatting serious illness and means you are likely to live for a shorter period of time.

Binge drinking prompts a reduction in white blood cells which are used to combat infections.

Therefore avoid binge drinking alcohol as it makes your immune system less active.

Protein and diet

Poor gut health can increase one’s immune age according to scientists, whereas a healthy microbiome can slow down this ageing process.

You should try to eat as much plant food as possible as these support antibodies.

Slow fermented sourdough bread is also very helpful to your gut.

Protein does not necessarily have to mean meat or fish – eating a range of different proteins is also very helpful to extending your immune body’s lifespan.

A study of 120 older adults found that a Mediterranean diet, high in vegetables, fruit, pulses, wholegrains, oily fish and olive oil, had a positive impact on ageing immune cells.

Vitamins

Vitamin D has a long-established role in one’s immunity.

Spending plenty of time outside in the sunshine and taking supplements when the sun’s rays are insufficient is crucial to extending your immune system’s functionality.

An estimated third of people in the UK are vitamin D deficient and therefore supplements of this kind are often advised for Britons especially.

Stress

Stress is one of the most devastating influences on health.

It can impact your sleep pattern and mental health hugely and therefore avoiding and managing stress effectively is essential.

Those quick to anger tend to have immune systems which are constantly primed for inflammation which means they weaken with age.

Socialisation

Social connection is also important as loneliness can cause immune systems to go into stress.

This prompts an inflammatory response which can cause long-term damage.

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This post originally posted here Daily Express :: Health
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Pilates motivates you to eat healthier and makes you feel ‘pretty amazing’, says expert

Korin Nolan is a pilates influencer with over 100,000 followers on social media. She is also the founder of Power Pilates UK and Dynamic Pilates TV, where she shares pilates tips and workouts with both beginner and experienced fans of the sport.

Korin works out almost every day, but she emphasised that just a few minutes every day makes a huge difference.

She said: “I exercise probably five to six times a week – not always strictly Pilates – which might sound a lot to some people, but sometimes it’s just 30 minutes, which if you’re doing the right kind of exercise, can be enough.

“I also film classes regularly for Dynamic Pilates TV and Instagram, but even if I don’t feel like it, once I get going and those endorphins start pumping I’m always glad I’ve done it.”

Korin recommended working out three to six times a week, saying: “Honestly, I believe fitness can have such huge benefits for all of us, physically and mentally, so I would advise exercising three to six times a week.

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“It really doesn’t have to always be a long gruelling workout to be effective.

“As I’ve got older, I’m much more about listening to my body and doing what I feel it needs, rather than punishing myself.”

The pilates expert added there are “so many” benefits to pilates.

She said: “It helps rebalance the body, it streamlines, lengthens, elongates and tones muscles like nothing else.

“As the saying goes ‘abs start in the kitchen’ and it’s true.

“I do think that when you work out, you tend to naturally eat healthier too which helps, but don’t try and convince yourself that because you’re working out you can eat more rubbish, as it doesn’t work like that.”

Korin added: “We should all move more, we have become way too stationary in life.

“And the funny thing is, the more you move, the more you will need and crave it in your life. It’s all about creating healthy new habits.

“If I don’t exercise for a few days my body and mind both feel sluggish and that’s not healthy.”

If you want to try pilates for the first time, Korin recommended getting in touch with a studio local to you.

She said: “I would say, generally speaking, that you’re better going to a specialised studio rather than gym classes, as I’ve found they tend to be better quality.

“If you don’t find what you’re looking for, come and try my online classes on Dynamic Pilates TV, or if you’re local to me in South East London, come to my studio and try reformer Pilates at Power Pilates UK.

“Try out a few classes, as there’s so many different styles of pilates these days and it really does depend on the trainer.”

Korin’s favourite pilates workout to try at home

Lay on your back with your knees bent, feet flat on the floor, arms by your sides in a neutral spine.

Breathe in to prepare, tuck the tailbone under and lengthen the lower back out across the mat, scoop the belly in and draw up the pelvic floor.

Breathe out as you press down into the heels of the feet and peel the back off the mat one vertebrae a time until your hips are fully lifted and you’re resting across the back of your shoulders.

Breathe in again and then roll down in reverse as you exhale, lowering the vertebrae one at a time until you come all the way back to a neutral spine where you started.

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'It's healthier than using a pan!' Mike Reid on how to make the most of your summer BBQ

Mike Reid has teamed up with Aldi to celebrate “Junemas”, which is, essentially, Christmas in June. Aldi reintroduced its favourite Christmas products to stores this week, including mince pies, turkey burgers, and pigs in blankets.

He said: “Start off with a great piece of meat. The produce you start off with is half of what makes a good chef good.

“Using some good ingredients – Aldi’s got some phenomenal beef at the moment.

“Make sure you take things out of the fridge half an hour begore you’re planning on cooking it so that it’s at room temperature, and then doing it over a barbecue.

“Doing it over coal or over wood gives you that real extra authentic flavour to your steak. You can add a marinate to it too.”

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Interestingly, Mike explained that cooking meat on a barbecue is healthier than in a pan.

He said: “If you’re cooking a steak in pan, then you’re rendering the fat of that steak in a pan and so it sits there and goes back into the meat.

“If you’re cooking a steak on a barbecue, the fat drips down into the coal.

“So it’s actually much healthier cooking steak on a barbecue than in a pan or oven roasting.

“And there’s so many vegetables you can do on a barbecue, like a whole roasted cauliflower, aubergine, and eggplant.

“There’s such a variety. For me, barbecuing equals flavour – it doesn’t matter what that is. Whether it’s meat, or fish, or vegetables, you’re packing so much flavour in there.”

Mike stressed that one of the most important things to focus on when hosting a barbecue is the preparation.

He said: “Get things done in advance. You can get majority of the work done the day before. That takes the stress away.

“Share the work too so you can enjoy the day,” added Mike.

To serve with the meat at a barbecue, the chef recommended making a light salad and, as a drink, something fruity.

He said: “Think light flavours – berry punch, tropical ginger beer with rum, or Aperol Spritz.

“I like rum with pineapple juice too, or you can use ginger beer as the base.”

Mike’s recipes

Flaming Junemas turkey burgers with added sauce

Ingredients:

2 Turkey Burgers

2 Brioche burger buns

50g Mature cheddar cheese

100g Cranberry sauce

50g Dijon mustard

50g Mayonnaise

30g Rocket

Method:

– Cook Aldi’s turkey burgers over coals to get that nice, natural smokey flavour to your meat

– Once cooked through, add your cheese right at the end at the end so it melts over the top

– At the same time, slightly toast one of Aldi’s gorgeous brioche buns on the grill

– Place your mustard mayonnaise on the base, followed by some fresh rocket

– Top with your patty and cranberry sauce

Top tip:

A great tip to ensure you melt your cheese without over cooking your burger is to cover it with a metal bowl, this will generate steam to give you an even melt.

Sizzling lime and chilli BBQ Santa-claws

Ingredients:

100ml Sweet chilli sauce

1 Red Chilli, sliced

1 lime, cut in half

Coriander to garnish

Method:

– Cook your prawns over a medium to high heat – you’ll start to see some nice rich colour appearing on the outer shells

– Once cooked to perfection, add your sweet chilli sauce to a bowl

– Toss in your prawns and nicely coat them all over

– Add in your sliced fresh chilli for a little extra heat

– Cut your lime in half and also grill, which not only gives you a lovely finish but most importantly draws out the natural sugars within

– Squeeze over the prawns for a turbo charged lime flavour, finishing them off with that added zing!

Top tip:

It’s not an Aussie barbecue without throwing some prawns on the barbie! Don’t be afraid of the colour – as I often tell my chefs, colour is flavour when you are cooking over fire.

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This post originally appeared on Daily Express :: Life and Style Feed
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