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Sunday, December 27, 2020

How to keep your immune system strong?



Healthy ways to strengthen your immune system:[1]

  • Keep your kidney healthy
  • Keep your liver healthy
    • The liver is a key, frontline immune tissue. Ideally positioned to detect pathogens entering the body via the gut, the liver appears designed to detect, capture, and clear bacteria, viruses, and macromolecules.[14]
    • Read Risk Factors of Liver Diseases
  • Avoid toxins such as PCB, pesticide, or Arsenic 
    • PCBs are ubiquitous environmental toxicants, for which animal studies demonstrate immunotoxic effects.[12]
    • Arsenic has been shown to affect not only the immune response, but also behavior in rats.[13]
    • Read The dangers of pesticides to humans.  But, the gist is that pesticides are immunosuppressive agents.
  • Micronutrients supplementation
    • Micronutrients such as vitamin C, D, zinc, and selenium play roles in antioxidant, anti-inflammatory, antithrombotic, antiviral, and immuno-modulatory functions and are useful in both innate and adaptive immunity.[26,28,29]
    • Take selenium supplementation (especially prior to the vaccination)
  • Don't smoke or vape
  • Eat a diet high in fruits, vegetables, and whole grains
    • 30 good reasons for eating plant-based diets
    • Among COVID-19 patients, propolis and combinations of bee honey with herbal plants were associated with improved viral clearance and symptom recovery.[21]
    • The cells rely on nutrients as an energy source and for building blocks.  A study shows that nutrients are also involved in inhibitory pathways, and that deprivation of certain nutrients or metabolites might be good for adaptive immunity.[19]
  • Take a multivitamin if you suspect that you may not be getting all the nutrients you need through your diet
    • Health benefits of Vitamin D
    • Vitamin-rich foods
    • Vitamin B assists in proper activation of both the innate and adaptive immune responses, reduces pro-inflammatory cytokine levels, improves respiratory function, maintains endothelial integrity, prevents hypercoagulability and can reduce the length of stay in hospital.[23,24]
      • Therefore, vitamin B could be used as a non-pharmaceutical adjunct to the treatment of patients with COVID-19.[22]
    • A study found that taking multivitamins, omega-3, probiotics or vitamin D supplements may lessen the risk of testing positive for SARS-CoV-2. But taking vitamin C, zinc, or garlic supplements did nothing to reduce the risk of catching Covid-19.[20]
  • Exercise regularly
  • Maintain a healthy weight
  • Control your stress level
  • Control your blood pressure
  • If you drink alcohol, drink only in moderation
    • No more than one to two drinks a day for men, no more than one a day for women.
    • Alcohol can weaken the immune system and make the body more susceptible to infections.[9]
  • Get enough sleep
  • Avoid sugar or HFCS
    • Niket Sonpal, a board-certified internist and gastroenterologist, stated that the suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to five hours.[16-18]
  • Take steps to avoid infection, such as washing your hands frequently and trying not to touch your hands to your face, since harmful germs can enter through your eyes, nose, and mouth.]
  • Avoid high-salt diets
    • Research has found that besides being bad for blood pressure, a high salt diet is also bad for the immune system.[27] 

References

  1. Preventing the spread of the coronavirus - Harvard Health
  2. List of Risk Factors for Covid-19
  3. Melatonin — A Promising Candidate for Prevention and Treatment of COVID-19
  4. Top Zinc-Rich Foods For Better Immunity
  5. Immunosenescence — Weaker Immune System of the Elderly Explained
  6. Hesperidin — a promising adjuvant treatment option against SARS-CoV-2 infection
  7. Immune systems are like our fingerprints
  8. Natural Immunity
  9. 6 Surprising Ways Alcohol Affects Your Health — Not Just Your Liver
  10. Chronic Kidney Disease and Pneumococcal Disease: Do You Know the Facts?
  11. The immune system and kidney disease: basic concepts and clinical implications
  12. Prenatal PCB exposure and thymus size at birth in neonates in Eastern Slovakia
  13. Arsenic ecotoxicology and innate immunity
  14. Immune Responses in the Liver
  15. Vitamin D3 — A Promising Candidate for Prevention and Treatment of COVID-19
  16. A high-sugar diet affects cellular and humoral immune responses in Drosophila
  17. Eating Sugar Can Weaken Your Immune System
  18. The Effect of Short-Term Hyperglycemia on the Innate Immune System
  19. Researchers map metabolic signaling machinery for producing memory T cells
  20. Which Vitamins Actually Reduce Your Risk Of Getting Covid-19?
  21. Propolis, Bee Honey, and Their Components Protect against Coronavirus Disease 2019 (COVID-19): A Review of In Silico, In Vitro, and Clinical Studies
  22. Be well: A potential role for vitamin B in COVID-19
  23. Michele C.A., Angel B., Valeria L., Teresa M., Giuseppe C., Giovanni M., Ernestina P., Mario B. Vitamin supplements in the era of SARS-Cov2 pandemic. GSC Biol. Pharm. Sci. 2020;11(2):007–019.
  24. Zhang L., Liu Y. Potential interventions for novel coronavirus in China: a systematic review. J. Med. Virol. 2020;92(5):479–490.
  25. Selenium saves ferroptotic TFH cells to fortify the germinal center
  26. Nutritional risk of vitamin D, vitamin C, zinc, and selenium deficiency on risk andclinical outcomes of COVID-19: a narrative review
  27. A high-salt diet compromises antibacterial neutrophil responses through hormonal perturbation
  28. The Role of Minerals in the Optimal Functioning of the Immune System
  29. Zinc Levels Affect the Metabolic Switch of T Cells by Modulating Glucose Uptake and Insulin Receptor Signaling
  30. Myths vs. Facts About Your Immune System

Friday, December 25, 2020

Visiting Lofoten, Norway: A Guide to This Arctic Paradise

You can view the same article with a mobile friendly version here.

Figure 1.  Lofoten, Norway


As a local guide said it well:
Lofoten is located at the 68th and 69th parallels north of the Arctic Circle in North Norway. It is known for its natural environment within Norway. 
Lofoten is a mecca for hiking, climbing, fishing, kayaking, skiing, Arctic surfing (in the summer AND winter), and cycling. The tourism scene there has a very young vibe, with lots of budget. 
Lofoten is known for excellent fishing, nature attractions such as the northern lights and the midnight sun, and small villages off the beaten track. Kayak between the islands, go fishing for the catch of your life, or look for sea eagles soaring in the sky.

Video 1.  Greetings from Norway Lofoten (YouTube link)

Lofoten


Read this good article to know about your trip:

Here are the 11 things from the article:

  1. The weather is going to be crazy
  2. Tourism has just recently exploded on the Lofoten Islands
  3. It will be a lot easier to explore Lofoten if you have a car
  4. Lofoten is perfect for outdoor adventures
  5. Hiking in Lofoten in the winter can be dangerous
  6. Lofoten is a photographer’s dream
  7. Your chances of seeing the northern lights in Lofoten aren’t great
    • If your heart is set on seeing the aurora, consider heading somewhere with clearer skies, like Abisko in Sweden.
  8. The ferry from Bodø to Lofoten can be rough
  9. You can also fly or drive to Lofoten
  10. You’re going to smell a lot of fish
  11. You’re never going to want to leave 



Figure 2. Eurail map (link)

Figure 3.  Norway Train Map


How to Get There?


Via Eurail : Copenhagen → Stockholm → Kiruna

Via Car (5h 55m): Kiruna → E10 → Lofoten

Via Train + Bus (8h 54m): Kiruna → Train (video 2) → Bromsgard (Narvik Station) → Bus → Lofoten

Via Bus (11h 4m): See detail here

Via Ferry: Bodø → Lofoten


Video 2.  The view from Narvik Norway to Abisko Sweden (YouTube link)


References

  1. Experiencing a Norway Road Trip along the Atlantic West Coast
  2. 20 Spots In Europe You Must See Before You Die
    1. Norway's West: Fjords, Mountains, and Bergen (video)
    2. Eurail
    3. 12-Day Norway & North Cape from Hamburg B
    4. Oslo, Norway
    5. Driving the roof of Norway
    6. USEFUL INFORMATION FOR LOM AND JOTUNHEIMEN
    7. NORWAY'S TRAINS AND FJORDS
    8. HOW TO GET FROM Kiruna IRF to Lofoten BY TRAIN, BUS OR CAR
    9. Driving from Narvik to Lofoten (car rental)
    10. 11 things you should know about visiting the Lofoten Islands
    11. 20 FAMOUS LANDMARKS IN NORWAY
    12. 25 Most Beautiful Destinations in Europe - Travel Video
      • 4. Lofoten Islands, 17. Pulpit Rock




    Sunday, December 20, 2020

    Witnessing the Great Migration from Above: A Balloon Safari in the Masai Mara

    A Balloon Safari in the Masai Mara


    You can view the same article with a mobile friendly version here.

    Africa Eco Adventures Ltd offers balloon flights in Kenya’s famous Masai Mara National Reserve. The Mara is the northernmost part of the spectacular Serengeti-Mara ecosystem, home to the “Great Migration” and scores of other wildlife, including lions, cheetahs, elephants, rhinos, hippos, and crocodiles.

    Maasai Mara National Reserve


    Masai Mara National Reserve stretches 1,510 sq km (580 sq miles) and raises 1,500-2,170 meters above sea level. Add the conservancies and the area is at least twice the size. It hosts over 95 species of mammals and over 570 recorded species of birds.

    Best Time To Visit


    With the wildebeest migration in JULY – OCTOBER, this is the best time to see this incredible movement of animals. Although it is not guaranteed that the wildebeest get to Maasai Mara, it has yet to let us down. Also, December to February are great times as it is dryer and good for the Big Cats.

    NOTE: The Maasai Mara is an all year round destination with the big cats, and all the big game still in the Maasai Mara Ecosystem.

    See Also:


    Gliding over the Savannah



    Ballooning with Joyce Beckwith—Captain Smiles