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Portrait of professional black dietitian smiling at camera in weight loss clinic. Millennial African American nutritionist giving online weight loss consultations on laptop. Smart eating concept

Portrait of professional black dietitian smiling at camera in weight loss clinic. Smart eating concept

Dietitians and nutritionists deals in diet and dietary supplements. This guide is to understand when to search sports nutritionist, sports dietitian near me

When To Look For Sports Dietitian and Sports Nutritionist Near Me ?

Nutritionists and dietitians evaluate and assess the health of an individual. Based on their knowledge and research, they advise their clients on the best food to consume. Dietitians and nutritionists are both professionals in diet and food, and both of them are considered to be healthcare professions. 

Nevertheless, there is a slight difference between the traditional nutritionist and a sports nutritionist as well as between a sports dietitian and a traditional dietitian. The role of a registered dietitian is slightly different from that of a sports dietitian. In this article, we will be analysing some of the differences between a sports dietitian and a sports nutritionist.
<h2>What Is a Dietician</h2>
There are certain certifications and licensures a dietitian needs to earn in order to work. After getting a university degree, a dietitian needs to complete a practice program or internship at a food service firm, health care facility, hospital, and more. After completing the program or internship, a student needs to write the national examination. On passing the exam, the student can start practising as a registered dietitian. 

<div id="attachment_10119" align="alignnone" width="2000"]<img class="img-fluid wp-image-10119 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/07/d4.jpg" alt=" sports dietician comparing nutrition values of fruits and pastries " width="2000" height="1333" /> Dietitian with bun and fresh apple.</div>

A dietitian organizes a nutrition and food plan. They also promote healthy eating habits to treat or prevent health conditions. Some of the places dietitians work include clinics, hospitals, health care facilities, colleges, and some of them go into private practice. 
<h3>Who Is a Sports Dietitian</h3>
A sports dietitian is different from a traditional dietician. Sports dietitians are dietitians who go the extra mile to complete further study and meet additional requirements to become sports dietitians. This extra mile is what separates sports dietitians from traditional dieticians. 

A sports dietitian requires one year of experience (minimum) in the field post-graduation because they can take on the sports nutrition course. If the dietitian has been a top-level athlete themselves, they are exempted from this rule. 

The sports nutrition course is an intensive course that lasts for four days. However, pre-education is the prerequisite for attending this course. After the completion of the course, the student will be an accredited sports dietitian. If you are looking for the <a href="https://www.rateusonline.com/directory/categories/dietitians" target="_blank" rel="noopener noreferrer">best online dietitian</a>, you should make sure the person is registered and accredited.

Sports dietitians are professionals in optimizing the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540168/" target="_blank" rel="noopener noreferrer">performance</a> of an athlete through food. Interestingly, a good dietitian does not only render his or her services to professional athletes but also everyday exercisers. 
<h2>What Is a Nutritionist?</h2>
The term “Nutritionist” is one of the most confusing to understand. In some parts of the world, the term “Nutritionist” isn’t as regulated as a dietitian. The term “nutritionist” is broader and it tends to have a more general meaning. There is very little to no protection on the title, which means anyone can use it, unlike titles such as “doctor” that require proof of qualifications. 

There is no professional training for nutritionists; hence, they should not be involved in the diagnosis and treatment of any health condition. Any dietitian can be a nutritionist but not all nutritionists can be a dietitian. The reason why this term is very confusing is that one can be a nutritionist in several ways. 

You do not have to meet any technical requirement to call yourself a nutritionist. Nevertheless, there are nutritionist certification boards, and applicants can only take their certification exams when they have an advanced degree with practical experience. It is only after they pass the certification exam that they can earn a protected title – Certified Nutritionist Specialist (CNS). 
<h3>What Is a Sports Nutritionist?</h3>
Nutritionists who have a passion for fitness and sports can become professional sports nutritionists. They teach sports athletes, bodybuilders, and other fitness buffs how to optimize their performance on the court or field while enhancing their health with nutrition. 

<div id="attachment_10120" align="alignnone" width="2000"]<img class="img-fluid wp-image-10120 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/07/d3.jpg" alt="women with green vegetables and fresh juice " width="2000" height="1333" /> Sports Nutritionist</div>

Sports nutritionists offer preservative care techniques to athletes and fitness enthusiasts to help optimize the quality of life. The role of a registered dietitian is different from that of a sports nutritionist. 

Sports nutritionists work with their clients to assess their lifestyle, find out what their goals are, and create a working plan to help them achieve their goals. They work with a variety of people including school athletes, professional athletes, sports models, competition athletes, and fitness enthusiasts. They provide them with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129143/">nutrition</a> plans to help boost their stamina and endurance level. 
<h2>How Sports Nutritionists Work</h2>
A sports nutritionist also helps their clients recover quickly after a competition, game, or workout. They examine several things to create an effective nutrition plan for their clients such as their lifestyle, eating habits, training schedule, as well as medications or supplements that they take (if any). 

Assessing all these will enable the sports nutritionist to create a customized nutrition plan for the athlete or sportsperson. As an athlete or fitness enthusiast, if you have long-term and short-term goals, you can look for “sports nutritionists near me” to help you achieve your goals. 

Sports nutritionists are focused on helping athletes and sportspeople to enhance their stamina, repair muscles, and get them ready for their next events. Whereas, a general nutritionist works with almost anyone to help them eat healthily, lose weight, or maintain optimal weight in a safe manner. 

Nutritionist vs Dietician – What Are the Differences Between Them?

Sports nutritionists and dietitians have some things in common, as they both help people to find the foods and diets to meet their nutritional and health needs. However, the major difference between a dietitian and a nutritionist is their qualifications. Both professionals have and require different qualifications. Here are some of the differences between a sports dietitian and a sports nutritionist:
<h3>Dietitians Can Treat Clinical Conditions While Nutritionists Cannot</h3>
Dietitians are certified to treat certain health, clinical conditions while nutritionists are not certified to do so. The <a href="https://www.eatrightpro.org/-/media/eatrightpro-files/career/become-an-rdn-or-dtr/becoming-a-registered-dietitian.pdf" target="_blank" rel="noopener noreferrer">Academy of Nutrition and Dietetics</a> issues certification to dietitians to practice. 

They are allowed to work on certain health and clinical conditions like eating disorders by recommending the right diet for the patient. Hence, if you are an athlete with any health condition, what you need is a dietitian. If you are looking for the best online dietitian, you should search for the “best sports dietitian near me.”

Some organizations offer certifications to sports nutritionists, such as the BCNS. Nevertheless, the training of a nutritionist can vary.

Hence, a sports dietitian can help to diagnose eating disorders of athletes and help to plan their meals to manage the symptoms of the health condition. While sports nutritionists can offer similar support in those areas, the majority of their work revolves around food behaviour. They are not certified to render any clinical condition. What they do is teach their clients about the general health and nutrition properties of food. They also offer athletes nutrition supervision to help them remain and recover quickly from their sports activities. 
<h3>Certification</h3>
A general dietitian requires a bachelor's degree with coursework. The coursework has to be approved by the Accreditation Council for Education in Nutrition and Dietetics of the Academy of Nutrition and Dietetics. Applicants also need supervised experience at an accredited foodservice corporation, community agency, and healthcare facility. They also need to write and pass a national exam conducted by the <a href="https://www.cdrnet.org/" target="_blank" rel="noopener noreferrer">Commission on Dietetic Registration</a>. 

Sports dietitians also go the extra mile to study further in order to provide athletes and fitness enthusiasts with custom and personalized care. They have studied the specific needs of athletes and sportspersons, as they burn a lot of energy and require special care. 

All dietitians can work as nutritionists, but not all nutritionists can work as a dietitian. However, a nutritionist can only become a dietitian when they register with the Commission of Dietetic Registration. The nutritionist profession has less protection under the law than that of the dietitian. 

When it comes to the scope of practice, the order of these professions is sports dietitian, dietitian, and nutritionist. A sports dietitian is also a dietitian, and they can render their services to the public. Nevertheless, while a dietitian can also do the work of a nutritionist, it does not mean that the dietitian is always a better practitioner than the nutritionist is. As such, if you want to work with someone, you should not only consider their scope of practice but also the quality and qualification of the practitioner.
<h3>Conclusion</h3>
Sports nutritionists and sports dietitians render similar services to their clients. However, there is a huge difference between both professions, as they have different scopes of practice, training, qualification, and more. Sports dietitians seem to be at the top of the hierarchy, as the requirements for becoming a sports dietitian are more than that of a nutritionist. The accreditation and certification of dietitians are not the same as that of nutritionists. Sports dietitians can help with health and clinical conditions. On the other hand, sports nutritionists can only contribute to the overall health of a sportsperson by recommending the right food for them.

Difference Between Sports Nutritionist and Sports Dietitian

Healthy food delivery, daily meals and snacks. Diet nutrition, vegetables, meat and fruits in foil boxes and brown paper package. Top view, flat lay at white wood with copy space

Healthy food take away in boxes, top view at wood

Ordering a healthy takeaway is not as hard as it looks. Here is a guide and few tips on healthy takeaway from restaurants near you for a tasty journey.

Healthy Takeaway Ideas From Restaurants Near You For A Tasty Journey

Takeaways are filling, practical, and cheap. But, they are not always the healthiest choice. With the isolation, even fewer people are paying attention to their eating habits. According to a <a href="https://www.nutrition.org.uk/press-office/pressreleases/lockdownsurvey.html">2020 survey</a> from the British Nutrition Foundation, anxiety, stress, exhaustion, and boredom, are the main reason people turn to unhealthy foods. That’s where healthy takeaway will come in handy.

By using healthy takeaway options, you can still get that convenient and satisfying meal. But, most importantly, you will cut back on fat and salt, which are causing diabetes and heart disease. If you have no clue where to start, we got you covered. Here is a detailed guideline on how to make healthy food choices when ordering from the closest <a href="https://www.rateusonline.com/directory/categories/restaurants">UK restaurant</a>.
<h2>What Is the Healthiest Take Away Food?</h2>
Although double cheeseburgers and kebabs will satisfy your taste buds, they are not the most nutritious option. What you need are foods packed with vitamins, minerals, and nutrients. So that they will give your body that healthy boost you’ve been looking for. 

Mediterranean dishes are often considered among the healthiest takeaways. They are rich in a variety of veggies, whole grain, and lean meat, making them one of the most nutritious meal options. 

<div id="attachment_9470" align="alignnone" width="2000"]<img class="img-fluid wp-image-9470 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/04/healthy6.jpg" alt="" width="2000" height="1330" /> Mediterranean meal</div>

According to <a href="https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/">experts,</a> the Mediterranean diet provides excellent sources of vitamins that can support weight loss and heart health. But, other typical options can also be made into a healthy takeaway. Here is how.  
<h2>6 Healthy Takeaway Ideas You Should Try Today</h2>
When seeking healthy takeaway near me, looking for a UK restaurant with healthy dishes will be a top priority. They should have plenty of solutions for you to satisfy the cravings and get a filling dish. Restaurants that let you tweak meals, will always help you make a healthy takeaway. All you have to do is swap some of the high-calorie and high-salt foods, with a more nutritious choice. Here are a few tips to make it happen. 
<h3>1. Switch the Chips, Pies, and Jumbo Sausages</h3>
<ul>
 	<li>Healthier choice: mushy peas, fish dipped in breadcrumbs, thicker chip slices without sodium</li>
</ul>
Reports show that over 10,500 specialist fish and chip shops exist all across the UK. Based on recent data, British consumers eat about 382 million fish and chips meals every year. Whereas 56% buy fish and chips to eat at home as their family meal.

The problem is, this food is extremely doused in vinegar and salt. That’s why it rarely has any significant nutritious value. Although the fish itself is healthy to eat (you get some vitamins, minerals, and protein), when it is deep-fried, it becomes packed with fat and calories. Therefore, it is not a good everyday choice. When paired with oily chips, the fats are much easier to notice.

Options like mushy peas and baked beans are a great way to switch unhealthy dishes. To reduce the amount of fat consumed, thicker chips will make for a solid alternative. The idea is for the food to be tasty and healthy at the same time. Sometimes simple choices such as these can help you avoid the excess oil and fat when eating takeaway.
<h3>2. Avoid Huge Portions of Baked Goodies</h3>
<ul>
 	<li>Healthier choice: medium/small pizza with lean meat or vegetable topping, bruschetta, or a tomato pasta sauce.</li>
</ul>
Many people who order pizza from their favourite UK restaurant, choose high-fat toppings. Of course, the extra cheese does seem tasty and looks divine, but it is packed with saturated fat and calories. According to experts, when you don’t watch the pizza intake and eat more than your body can handle, you could displace the good cholesterol. 

<img class="img-fluid alignnone wp-image-9465 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/04/healthy2.jpg" alt="Pizza with tomatoes, feta cheese, salad and red onion for a healthy takeaway" width="2000" height="1333" />

Eventually, it can clog up and harden the arteries, making it difficult to keep the heart health in good shape. Then, you also have triglyceride levels to think about. With high amounts of pizza and other baked goods, the triglycerides can remain higher than normal and increase the chance of heart problems. This is not something you want to expose the body to in the long run.

To reduce the amount of fat you consume, healthy takeaway options will be your best choice. For example, choose a thin base of lean meat or vegetable topping. If you like, you can add some bruschetta. But, to achieve the desired result, it is best to order a smaller or a medium-sized meal. That way you won’t put too much pressure on your digestive system.
<h3>3. Skip the Crispy When Ordering Chinese</h3>
<ul>
 	<li>Healthier choice: steamed dumplings, veggies, fish, soups, and boiled rice.</li>
</ul>
When you see something that’s crispy, it means it has been deep-fried. When the food is cooked, it ends up absorbing a lot of fat from the oils used. Based on research, fat can elevate blood pressure and cholesterol. Both of them are linked to causing cardiovascular disease. 

<div id="attachment_9466" align="alignnone" width="2000"]<img class="img-fluid wp-image-9466 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/04/healthy3.jpg" alt="one of the healthy takeaway options" width="2000" height="1330" /> Processed with VSCO with a6 preset</div>

Regardless of how tasty it might be, you are still consuming a meal that’s high in fat. That includes sweet and sour chicken. However, stir-fries are an exception. They are often low in fat and packed with healthy veggies. So, they can make a great choice for your next meal. 

Another practical idea is adding your own side dishes to your takeaway. Oven and air-frying can help. You can still get crispy food, but with fewer fats. Air-frying maintains that crispy texture and that familiar taste you are looking for. The only difference is, you don’t have to use oil to cook it. So, it is definitely worth it in the long haul.
<h3>4. Try to Avoid the Creaminess With Indian Food</h3>
<ul>
 	<li>Healthier choice: veggies or prawns, chapati and plain rice, madras with chicken</li>
</ul>
People love creams. They add a unique texture and flavour to the food that makes any meal mouth-watering. But, just like deep-fried foods, too creamy fishes are packed with fat. In fact, most of the fat in it comes from saturated fat. Countless studies have associated extreme levels of saturated fat with cholesterol problems. 

<img class="img-fluid alignnone wp-image-9467 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/04/healthy4.jpg" alt="Vegetarian India meal for a healthy takeaway" width="2000" height="1334" />

Since people tend to go overboard, it is easy to lose track of how much they’ve consumed. But, to really enjoy meals, moderation is the key. With a moderate amount of cream, you can manage the calories, fats, and nutrients you get from every meal.

What you need is to regulate the fat intake and keep the body in check. Options like veggies or prawns can come in handy. Feel free to add lentil side dishes, known as dal or dhal. They can give you the nutrition your body requires. 
<h3>5. Go Easy on the Burgers and Kebabs</h3>
<ul>
 	<li>Healthier choice: salad, pitta bread, shish kebab, grilled meat without mayo or cheese.</li>
</ul>
Junk food, especially burgers, is just dripping in fat, excess salt, and calories. For instance, one hamburger has around 500 calories, 40g of carbs, 25g of fat, 10g of sugar, and 1,000mg of salt. That’s more than enough to cause all kinds of problems in your system. 

The recommended salt intake is less than 2,300mg a day. That means with 2 and a half burgers, you already exceed that limit. The extra layer of mayonnaise and cheese, or kebab and French fries, are just too tasty to miss out on. But, the more you consume, the harder it is to manage the excess weight. 

Not only does a burger contain too much fat, but the sodium and calories are adding an additional layer of pressure to your metabolism. That’s why once you pack on the extra pounds, it becomes increasingly difficult to get back on track. But if you swap the burgers for pitta bread or a salad, you can go a long way. They make for a great healthy takeaway that won’t disappoint.
<h3>6. Pick Low-Calorie and Sodium Japanese Foods</h3>
<ul>
 	<li>Healthier choice: umeboshi, natto, miso soup, tofu, matcha drinks</li>
</ul>
Japanese cuisine is renowned for its high nutrition and low-calorie intake. People pay little attention to processed meals, making such restaurants the go-to choice. But, just like any other cuisine out there, this one also has its flaws. 

Take white rice, for example. This one features a high glycemic index. In other words, the carbs you get from the meal convert faster into blood sugar than those found in brown rice. Based on clinical reports, the high intake of white rice could put you at risk of developing diabetes. 

Overall, those on a low-fibre diet, with heartburn or nausea, might find the white rice easy to digest. It may not cause any discomfort or put a strain on their digestive system. However, when consumed in heavy amounts, the rice can get in the way of your physical health. Sometimes even predisposing people to prediabetes or diabetes.  

Final Thoughts

As you can see, ordering a healthy takeaway is not as hard as it looks. With just a couple of tweaks, you can make it happen. With all the information listed here, you can get a better perspective of the food you should order. Not only is it rich in nutrients, but it is tasty as well. So, don’t worry about what you can’t and can’t order. Just add a couple of changes and you will get a worthy meal. Did you find this guide helpful? What are your favourite healthy takeaway options? Share your thoughts in the comments below.

Healthy Takeaway Ideas That Will Make Every Meal a Tasty Journey

Female nutritionist working on digital tablet in office. Beautiful woman dietitian typing, counting calories or writing diet plan, copy space. Healthy eating concept

Female nutritionist working on digital tablet

To seek the help of a sports nutritionist near me here are some tips to help you find a sports nutritionist who can meet all your health and exercise needs.

How to Find Sports Nutritionist Near Me? A Guide By RateUsOnline

Most serious athletes and gym enthusiasts are driven by performance and self-improvement. But a rigid and intense training routine is not enough to help them reach their ultimate goals.

Often, they encounter challenges that are hard to overcome without help. That’s where a sports nutritionist or registered dietitian comes in. Nutrition and Dietetics are as crucial as <a href="https://www.mensjournal.com/health-fitness/best-types-cardio-workouts-weight-loss/" target="_blank" rel="noopener noreferrer">cardio sessions</a> and resistant training.

Some naturally gifted athletes have higher-performing genes. The genes allow them to overlook diet and nutrition and still be able to attain significant results. But most individuals are not so lucky; they require recommendations from sports nutritionists to boost their speed, cardiorespiratory endurance, muscular endurance, or even the ability to focus.

A sports nutritionist will check your age, level of fitness, and sometimes genetic background to determine your metabolism and help you unlock your full potential. Anyone can seek the help of a sports nutritionist, whether you’re an Olympian or a gym-goer.

Have you considered searching “where can I find a sports nutritionist near me?” Then this article is for you.

Here, we have mentioned some tips to help you find a sports nutritionist who can meet all your health and exercise needs. But first, let’s define sports nutrition.
<h2>What is Sports Nutrition?</h2>
Sports nutrition plays a critical role in athletic success. It helps to enhance the effects of physical activity. Sports nutrition benefits everyone, whether you are a professional athlete or a bodybuilder. Or just exercising to boost your brain function and physical health. It’s a designed nutrition plan that helps athletes and adults to perform at their best.

<div id="attachment_9097" align="alignnone" width="2000"]<img class="img-fluid wp-image-9097 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/03/11_.jpg" alt="sports diet picture" width="2000" height="1334" /> close-up shot of sports nutrition and notepad </div>

A nutrition plan supplies the right type of food, nutrients, fluids, and energy to keep the body hydrated and improve function. But a sports nutrition diet varies day to day, depending on your specific energy diet.

A better nutrition and hydration plan will boost performance, reduce or prevent injuries. It also promotes quick recovery. Nevertheless, you can’t determine the right nutrient and diet without the help of a <a href="https://www.rateusonline.com/directory/categories/dietitians" target="_blank" rel="noopener noreferrer">sports dietitian</a>.

Professional nutritionists can offer you several services, which will allow you to meet your sporting and health needs. The services can range from daily food for workouts to extensive nutrition plans for competition and training.
<h2>Sports Nutrition Basics</h2>
The energy you need to for living and working outcomes from the food you consume and the fluids you drink. Nutrients from the following food groups supply energy to support optimal body function.
<h3>1. Carbohydrates</h3>
Carbohydrate is an essential source of energy for the human body. It can either be simple or complex. Simple carbs, including sugars, are available naturally in vegetables, fruits, and milk. Complex carbs occur in whole grain bread, most vegetables, potatoes, oats, etc.

Your body breaks down carbs into glucose and blood sugar, which provides energy to your cells, tissues, and organs.
<h3>2. Proteins</h3>
Proteins help to build and repair body tissues. They comprise a chain of amino acids and present in every cell in your body. Substantial sources of proteins include milk, poultry, fish, and meat.

Incomplete proteins are proteins derived from plants. They often lack one or more essential amino acids. Your body can’t make amino acids, that is why you must derive them from protein-rich food.
<h3>3. Fats</h3>
Fats, whether saturated or unsaturated, play a vital role in the human body. They help the body absorb nutrients. Also, they act as a source of energy.

Saturated fats come from animal products such as red meat and high-fat dairy foods. Usually, they raise your LDL (bad) cholesterol levels. Thus, increasing the risk of heart disease.

Unsaturated fats come from plant sources: olive oil, nuts, and oily fish. They lower cholesterol levels and raise HDL (good) cholesterol levels. So, they are good for your health.
<h2>Why Search For A Sports Nutritionist Near Me?</h2>
A sports dietitian or nutritionist provides athletes with nutrition plans and fluid programs. The nutritionists tailor the programs to support the individual’s training regimes and goals. Also, the plan helps to improve athletic performance.

<div id="attachment_9098" align="alignnone" width="2000"]<img class="img-fluid wp-image-9098 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/03/4__.jpg" alt="women working to find Sports Nutritionist Near Me" width="2000" height="1125" /> Female nutritionist advising a client in weight loss clinic</div>

Sports nutritionists and dietitians have knowledge in the following areas:
<ul>
 	<li>Counselling for health and athletic performance</li>
 	<li>Clinical nutrition</li>
 	<li>Evidence-based research</li>
 	<li>Safe and effective nutrition assessment</li>
 	<li>Sports nutrition guidance</li>
 	<li>Design and management of effective nutrition strategies</li>
 	<li>Counselling for health and athletic performance</li>
 	<li>Exercise physiology</li>
</ul>
The nutrition plan and fluid programs also provide the benefits below:
<ul>
 	<li>Increase energy levels</li>
 	<li>Promote good health</li>
 	<li>Improve concentration</li>
 	<li>Enhance recovery</li>
 	<li>Develop body composition and growth</li>
</ul>
To design a nutrition strategy that caters to the need of an athlete. A professional nutritionist has to access various factors. The factors include diet, supplements, day-to-day activity, and regular medication needs.
<h2>How To Find A Registered Dietitian Or Sports Nutritionist Near Me?</h2>
Nutrition is a broad science that deals with food and how it interacts with the body. Needless to say, individuals seek professional nutrition help for a variety of reasons. Some want to search for a nutritionist near me for weight loss. Others seek sports nutritionists to gain muscles and improve performance in a sport.

<div id="attachment_9100" align="alignnone" width="2000"]<img class="img-fluid wp-image-9100 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/03/2__.jpg" alt="How To Find A Registered Dietitian Or Sports Nutritionist Near Me" width="2000" height="1333" /> A female nutritionist working on laptop in the office, close up.</div>

Within the nutrition realm, all these are realistic goals that affect the type of professional you seek.
<h3>Here are a few tips to help you find a registered dietitian or nutritionist:</h3>
<h4>1. Credentials and Experience</h4>
Many believe nutritionists are qualified to give solid, healthy eating advice and recommendations. But that’s not the case: Anyone can call themselves a nutritionist or nutrition coach. Law or regulation does not control the title, and you don’t require a license to practice it. Anyone can get a certificate in a matter of hours or even minutes online.

But Registered Dietitians (RD) are certified to offer nutritional advice. These individuals do a yearlong internship similar in format to a medical residency. Also, they must pass a tough national licensing exam.

RDs have an advanced degree in dietetics and are trained extensively in medical nutritional therapy. They offer nutritional support for disease management in hospitals, schools, and outpatient settings.

When looking for a personal nutritionist, consider working with an R. D or R.D. N with enough experience.
<h4>2. Specialist or Approach</h4>
Some R. D and R.D. N may have a specialization or additional degree and certifications.

Sports dietitians often work with athletes and gym enthusiasts. They possess a Certified Specialist in Sports Dietetics (CSSD) credential. Dietitians with Certified Diabetes Educators (CDE) work with diabetic individuals.

Personal nutritionists have a Certified Personal Trainer (CPT) and Certified Strength and Conditioning Specialist (CSCS) credentials.

While some dietitians will write diet plans for you, others will focus on your behaviour rather than your macronutrient and calorie count.

What’s even better, some dietitians have certifications and degrees in social work, psychology (M.A., Ph.D., M.S.), or counselling. As a result, they’re qualified to address your physical needs, mental needs, and more.
<h4>3. Ask for referrals</h4>
In a world where anyone can call themselves a nutritionist, it’s wise to seek referrals from a trusted healthcare provider. So instead of just going to Google and searching for "Sports Nutritionist near me", ask someone. For example, your physician might have a relationship with a qualified nutritionist or dietitian. 

Other places you can find trustworthy referrals include:
<ul>
 	<li>Local hospital: Local hospitals employ registered dietitian nutritionists who offer nutritional counselling services. Also, they work with other dietitians in the community.</li>
 	<li>Local public health departments: The departments usually host several nutrition programs. So they already have an established relationship with local dietitians.</li>
 	<li>Schools: Local colleges and universities have doctorate-level nutritional professionals who teach future nutritionists.</li>
 	<li>Fitness Centres and Sports Teams: Many registered dietitians run their own fitness centres. In fitness centres, you can find a sports nutritionist who can help you with your needs. College teams also hire a professional dietitian. Dietitians develop menu plans for weight management performance enhancement, recovery, and nutrition therapy.</li>
</ul>
<h4>4. Ask Questions</h4>
Whether your key searches are holistic nutritionist near me, sports nutritionist near me or a sports dietitian, please research and ask detailed questions. Asking questions allows you to learn more about the dietitian’s area of expertise and coaching style. Questions to ask include:

1. What I can expect from a session?

2. How many sessions will we need before we see some results?

3. What type of clients do you work with?
<h4>5. Reputation</h4>
Today, with the prevalence of social media and blogs, it’s not that hard to determine a nutritionist's reputation.

Furthermore, any content they have produced, written or otherwise, will help you make an informed decision about whether he or she would be a perfect match for you.

It’s clever to contact clients a dietitian has worked with to get an understanding of what you're going to receive.

Ultimately, everything boils down to your particular needs. What do you want a registered dietitian to help you with? Will a nutritionist match your goals?

Final Thoughts

Finding a registered sports nutritionist near me is no easy work. But these few tips can take the guesswork out of finding a specialist. And set you on a path toward good health, increased performance, and self-improvement.

While not everyone responds to advice or suggestions, having something in place gives you a chance to tap into an amazing part of sports performance and health improvement.

How to Find Sports Nutritionist Near Me?

Body care. Woman having Thai herb compress massage in beauty spa

Woman having Thai herb compress massage in beauty spa

Learn what services do medical spa offer, top services, difference between medical spas and traditional spas or specialists involved in medspas.

A Quick Guide On Medical Spa To Answer All Your Questions

Over the years, human interest in self-care has increased exponentially. According to data from the Global Wellness Institute, wellness tourism is expected to have an annual growth of 7.5% by 2022. The booming market in this sector, in turn, increases the skin health awareness of the general population. 

With the current technology, new, ground-breaking innovations are increasing the use of <a href="https://en.wikipedia.org/wiki/Aesthetic_medicine">aesthetic medicine</a>. These innovations have increased the medical spa global market's growth. Since there has been a growth in the use of Medical Spas, this article will discuss what medical spas offer and highlight the difference between Medical Spas versus Traditional Spas. 
<h2>What Services Do Medical Spas Offer?</h2>
<div id="attachment_8695" align="alignnone" width="2000"]<img class="img-fluid wp-image-8695 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/02/med3.jpg" alt="women taking medical spa services " width="2000" height="1333" /> Anti-cellulite treatment at the medical spa centre, vacuum massage procedure</div>

Have you been wondering, "What are the most popular medical spa services offered in the UK?" 
<h2>Here are five of the top services you'll find in UK medical spas. </h2>
<h3>1. Botox</h3>
This is the process of injecting botulinum toxin into the body, targeting the face. This substance is used to reduce wrinkles and rejuvenate maturing complexions. Another name for Botox is Dysport or Xeomin.
<h3>2. Dermal Fillers</h3>
It is the use of Hyaluronic Acid (HA), which is a type of temporary soft tissue filler or dermal filler. When injected into the body has the function of reducing the appearance of fine wrinkle lines and facial folds. It also works on creating a fine facial and lips structure and improve their volume.
<h3>3. Laser Hair Removal</h3>
This is what makes inventions worth the sweat and hard work. It involves using a laser to expose the hair shaft and laser pulses to remove the hair by destroying it. The method has been under experiment for over 20 years before it was officially released to the public.
<h3>4. Body Sculpting</h3>
The term is used to describe a different kind of aesthetic plastic surgery. These are procedures invented to help change the shape and improve the appearance of the body. It includes complete redesigning of the body parts to the desire of the client.
<h3>5. Microdermabrasion</h3>
It is a way to exfoliate and treat different scarring types such as light scarring, discolouration, and damaged by the sun and stretchmarks. It is done by minimally sanding your skin to remove the thick outer layer.

There are many medical spas in the UK. Some of the best spas in the UK include Chewton Glen, Hampshire Berkshire, and The Scarlet. To help you choose which <a href="https://www.rateusonline.com/directory/categories/spa">UK spa</a> you should go to requires you to read some spa reviews of the best hotel spas and get to know the five-star spas. 
<h2>Difference between Medical Spas and Traditional Spas</h2>
What is the difference between a medical spa and a regular spa? The most significant difference between the two is scientific innovation. This means that the breakthroughs science made in the field are far superior to the techniques used before. For this reason, you cannot find services offered at medical spas in traditional day spas.

<div id="attachment_8696" align="alignnone" width="2000"]<img class="img-fluid wp-image-8696 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/02/med1.jpg" alt="women smiling during her medical spa session" width="2000" height="1333" /> A young pretty girl of 25 on a seance of medical (health) massage in a light study. She's smiling and looking at the camera.</div>

In the present day, Medical spa spots run by qualified doctors and plastic surgeons. These doctors are called dermatologists and may have assistants to help run it, but their presence is paramount. Anyone with the taught skills ran traditional spas.

Day spas focus highly on providing relaxation, while medical spas provide delicate result-oriented services. These day spas vary widely as some are very posh, like those you visit on vacation.
<h2>Treatments Offered</h2>
The kinds of services offered in the two facilities differ widely. The day spas may offer luxurious services such as salt glows, seaweed wraps, massage, and facials. You will find acne treatments, hair removal, ageing skin, and many more professional services for a medical spa.

However, medical spas have a variety of specifications and specialized services. These services are only available from qualified personnel from dermatologists or plastic surgeons. Some of the medispas services include injectables such as Juvederm, Restalyne, laser treatments, botox, and chemical peels.

Some other procedures offered at medical spas (medispas) include skin enlightenment and reduce scarring of the skin. These procedures improve the general appearance of your skin.
<h2>Specialists Involved in Treatment</h2>
The procedures divided into two; those that require medical personnel prowess and those that do not. The first category must be done by the physician or specialist in-charge of the spa. The second category is performed by typically trained employees and overseen by the physicians in charge.

There is an individual called an aesthetician; these are the people who will do all the non-medical procedures. They will handle all the other functions like massages, wraps, body scrubs, and the rest. They can also take other techniques such as acne treatments, facials, and superficial chemical peels.
<h2>How to Know If Medical Spas (MediSpa) are Safe ?</h2>
The big question is, are medical spas safe? For patients who take their health goals seriously, you would like to assure the quality of services provided. These are some of the few ways in which one can be sure of the right treatment.  One of the ways to know this is by referral.

<div id="attachment_8697" align="alignnone" width="2000"]<img class="img-fluid wp-image-8697 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2021/02/med2.jpg" alt="" width="2000" height="1329" /> Rejuvenating facial treatment. Model getting lifting therapy massage in a beauty SPA salon. Exfoliation, stimulation and hydration. Aesthetic cosmetology, closeup, copy space</div>

Get some patients or customers of the spa to affirm that the services provided are legit and reliable. Check with the local government organizations that validate the validity of the spas in the location. Check on the medical spa status and vicinity overview.

The other most efficient method is visiting the desired med spa and checking the services they offer. They should highlight the benefits clearly and all the side effects and possible drawbacks. Take a tour and look at the hygiene around and the contingency plans for emergencies. Finally, talk to the physician in charge for a clear picture and clarification.
<h2>Presence of Supervising Physician</h2>
Look at how involved is the supervising physician. Be sure to take your time and inspect how involved is the supervising physician. This will help you evaluate their services well.

There is a substantial reason why the state requires the presence of a supervising physician. Some of the more technical procedures require that patients are well-groomed. 

Please do your research on med spas near me and make sure your medical practitioner is legally certified to treat you. It's not about being paranoid and all that; it's about being careful about your health. One wrong move and you may get untreatable lifetime complications only because you were ignorant.
<h2>A Medical Spa with a Nurse Instead of a Doctor</h2>
Yes, this is very normal for a nurse to be the leading physician at any medispa near me. In the medical field, nurses and physicians are called mid-level providers. This means that they can provide the same services as doctors, with adequate experience and training.

The other question is, do medical spas have doctors? The regulations and requirements of these spas differ from state to state. Most states do not emphasize a doctor's presence on-site; thus, a nurse can accurately serve the purpose. It is, however, your right to ask the relevant questions and supporting documentation; failure to doing so raises red flags.
<h2>Benefits of Med-Spa Arrangements</h2>
<ul>
 	<li>Better and Personalized Services – In standard hospitals, doctors and nurses have very many patients that need their undivided attention. They are practically saving lives which requires keenness and a specific dedication to many patients at once. Here, physicians get fewer customers; thus, they are capable of focusing on their patients better. This boosts work output to the patients leading to higher quality services and client-focused services. </li>
 	<li>Patient Safety – With the regulations put in place by the authorities, medspas provide a safe environment for patient treatment. The experience at a medspa is less stressful than a traditional spa with great post-surgical care. They offer services to ensure your skin and body feel right and healthy as their main agenda is your well-being.</li>
 	<li>The Range of Services Offered For Your Skin Conditions Is Vast! – It is impressive how a visit to the spa can solve almost all your skin problems. The treatments also help to make your skin radiant and give it a youthful look. People have different kinds of skin conditions. These spas are the best way to treat any skin issues. They have a wide variety of medicine and services that will help treat many known skin problems. It may take more than one visit, but you'll soon start to see the results of your therapy.</li>
</ul>
<h2>Other Benefits </h2>
<ul>
 	<li>It is a spot that can also help customers relax – Medical spas also offer therapeutic services to help relax your body. And the best part is that professionals do it. People go to these spas to get massages and body rubs, among other services, to unwind and relieve stress from their bodies. </li>
 	<li>Professionals run medical spas, and the medicine used is legal and certified – Only professionals and trained personnel can run these spas due to the complex treatments involved. This adds a sense of security and confidence to the customers as you are in the right hands. It is a reliable way to spend on your well-being and skin health issues.</li>
 	<li>They offer precise treatment to particular problems for all their clients – You are only treated for what you are suffering from and not a general treatment for every condition. This makes it a reliable and convenient means of taking care of yourself. You are also likely to see results faster. </li>
</ul>
<h2>Drawbacks</h2>
<ul>
 	<li>They are very expensive. Half a day spa day which lasts as long as 2 hours, may set you back about £250 and a full-day session about £500. This is also relative to the kind of treatment you are getting.</li>
 	<li>Professional sabotage. This means that the practising professionals may not be fully qualified to practice medicine. As the consumer or customer, you need to be very curious about who is in charge and their qualifications.</li>
</ul>
Conclusion

The invention of med spas is a genius invention. It provides a modern way of skincare routines. They offer professional services to all the customers needing a customized treatment plan for each individual.

The treatments offered are also dependent on reliable, professionally certified medicine. Although they cost a substantial amount of money to take these treatments, it is worth it. The money spent is for the good and benefit of your skin and body health.

Waitress with protective face shield serving customers outdoors on terrace restaurant, looking at camera.

Waitress with protective face shield serving customers outdoors on terrace restaurant.

Hairdressers and restaurant owners have re-opened their businesses. But, here are health and safety guidelines for hairdressers and restaurants must adhere.

Health And Safety Guidelines For Hairdressers and Restaurants

As hairdressers and restaurant owners re-open their businesses, it’s important to realise that getting a haircut or eating outside might increase your exposure to Corona virus.

However, the UK has taken important public health measures to keep the virus to a minimum as possible.  It has created a set of rules that these businesses can comply with to ensure that both their staff and clients are safe.

In this article, we’ve highlighted the health and safety guidelines for hairdressers and restaurants. These guidelines are abide by government rules and how you can keep yourself safe when you visit these establishments.

<div id="attachment_6297" align="alignnone" width="2000"]<img class="img-fluid wp-image-6297 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/08/young-female-master-cutting-hair.jpg" alt="health and safety guidelines for hairdressers" width="2000" height="1355" /> Young female master cutting hair for male client, both in protective masks.</div>
<h2>Hairdressers and Barbers</h2>
Even though salons and barbershops in the UK are now open, it’s not business as usual. The owners have to adhere to a strict set of health and safety guidelines for hairdressers stipulated by the government. Here’s is what you need to know before going for your next haircut?
<h2>Health and Safety Guidelines For Hairdressers: Rules set by the government</h2>
Even though the UK government has permitted the re-opening of services linked to treating and cutting hair, services like tanning, and nail salons are to remain closed. 

Barbershops and salons will have to operate via an appointment-only system. This means customers will only visit their favourite barbershop UK after making an early appointment. 

Additionally, the barber or hairdressers need to inform the customer to get screened for COVID before coming to the shop.

All hairdressers and barbers need to inform their customers and employees about the possible precautions they’ve taken to protect their health and safety within the work environment.  Also, they have to keep a temporary record of clients for 21 days.

Considering social distancing is nearly impossible in this situation. Your <a href="https://www.rateusonline.com/directory/categories/hair-beauty">barber UK</a> or hairdresser needs to use face protection, e.g. a visor or facemask.  In the case where a hairdresser uses a Personal Protective Equipment (PPE), such as gloves, masks, or apron, it should be disposed of after a single-use.

According to the National Hair and Beauty Federation, communication between client and staff needs to be at a minimum. Also, discussions need to be side-to-side instead of face-to-face.

Barber and hairdresser must also get rid of items that can’t be disinfected, including magazines and other non-essential items.  They have to clean and disinfect reception counters, phones, door handles, computer, keyboard, and light switches.

The government encourages contactless payments, like using card transactions or making payments in advance for the services (avoid cash exchange or giving tips).

Freelance hairdressers/barbers must follow a rigorous hygiene regime when visiting a customer’s home. This includes disinfecting equipment, carrying a gown, and using single-use towels.

It’s also wise to check if anyone in the client's household had been ill within one or two weeks. The barber needs to ask the client to clean and disinfect all surfaces before his arrival.

<div id="attachment_6298" align="alignnone" width="2000"]<img class="img-fluid wp-image-6298 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/08/female-barber.jpg" alt="health and safety guidelines for hairdressers uk " width="2000" height="1333" /> Female barber in mask cuts a man hairs with hair clipper. Hairstyle during social distancing.</div>
<h3>Is Going To The Barber Risky? </h3>
Barbers and hairdressers provide close contact services. This means if the barber/ hairdresser carries the virus, you’re at a higher risk of getting infected. The facial protection won’t offer you complete protection since the barber talks or breathes facing downwards.

However, if the hairdresser has followed all the standards to keep the shop free from the virus. Including keeping everything disinfected and sterilised, and re-training the staff on important hygiene practices, then you have nothing to fear.
<h3>How You Can Protect Yourself</h3>
<h3>1. Wear a Face Mask</h3>
The best way to protect yourself and your stylist is to wear a mask-  ensure your hairdresser wears one too. Select a mask that your hairstylist can easily work with or around. 

Don’t wear a mask with straps that goes over your head, instead find a mask with ear straps.  If you’re nervous, add goggles for an extra layer of protection, although they can get in the way.
<h3>2. Double-Check With Your Hairdresser If They’ve Sanitised All Equipment</h3>
Although most salons and barbershops are most likely doing a thorough cleaning between customers. It doesn’t hurt to double-check with your stylist to ensure all the tools are disinfected and sanitised before starting your treatment.

Try to carry your own disinfectant to wipe the seat, or treatment area before sitting down and clean your hands before and after receiving the service.  Also, be aware of what you’re touching, like your mobile device.
<h3>3. Spend Less Time In The Barbershop</h3>
Try spending as little time as possible in the barbershop or salon.  The longer your appointment is, the more exposed you get. Take shortcuts whenever possible like washing your hair and skip the blow-drying.

You’ll reduce your risk of getting exposed to the virus if you spend less time close to your hairdresser.
<h3>4. Try Getting Your Stylist To Come To Your Home</h3>
Getting your stylist to come to your home reduces your exposure by reducing the number of people you get in contact with.

However, if the person has the virus or then you’re placing yourself and your family at high risk.  Consider having the service done in your garden, where the risk is reduced or lower.
<h2>Restaurants Safety Guidelines</h2>
Just like Salons and barbershops, UK restaurants are up and running.  However, the government insists they follow the stipulated restaurant safety guidelines to protect the customers and staff from COVID-19.

If you’ve visited your favourite <a href="https://www.rateusonline.com/directory/categories/restaurants">UK restaurant</a> lately, then you know that things are still not back to normal. The tables are so far from each other, there’s a screen separating you from the hotel worker and social distancing markings are everywhere.

<div id="attachment_6299" align="alignnone" width="2000"]<img class="img-fluid wp-image-6299 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/08/waitress-with-face-mask.jpg" alt="restaurant safety guidelines for uk " width="2000" height="1422" /> Woman waitress with face mask serving happy couple outdoors on terrace restaurant.</div>
<h3>Rules Set By The Government</h3>
The government requests that to restaurant owners’ record customer information for 21, to make the tracing process hassle-free in case of a COVID-19 outbreak.

Restaurants should make an effort of keeping a two-meter distance in compliance with the social distancing guidelines stipulated by the government. The employees must maintain social distancing when taking orders from customers.

The restaurant owner should assign a single staff per table and urge them to observe contactless ordering. If the restaurant doesn’t offer table services, it should ensure it uses barriers or screens to separate workers from clients at the point of sale.

Restaurants should restrict access to the kitchen walk-in facilities, such as cold stores, to only one member at a time. Furthermore, the restaurants must reduce the number of people each staff member comes in contact with by using partnering or fixed teams.

They need to make sure that sick customers and employees stay at home: no one should work in an unsafe work environment. They also need to minimise cases where customer serves their own food, or condiments to reduce transmission.

Restaurants should minimise the number of surfaces that staff and customers come in contact with. Also, they need to implement online ordering, via an app, to prevent crowding at the restaurants.
<h3>Are Restaurants Safe?</h3>
People are still sceptical about dining in restaurants, even though they’re open now.  So is it safe to eat in a restaurant?

Yes, it is, if you eat outdoors. The risk of contracting the virus outside is lower. Corona virus droplets disperse quickly into the air than in the closed place. Also outside there is more distance between tables than indoors.

Fully cooked hot foods will most likely be free from the virus, unlike drinks, vegetables, and fruits.

Furthermore, the risk of getting infected with Corona virus is very low.  It’s a respiratory virus, meaning it needs to enter the respiratory tract to cause an infection. It can’t achieve this in the gastrointestinal tract.

<img class="img-fluid alignnone wp-image-6300 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/08/waitress-with-face-mask2.jpg" alt="Woman waitress with face mask serving happy couple outdoors on terrace restaurant." width="2000" height="1315" />
<h3>How You Can Protect Yourself?</h3>
<h3>1. Wash Your Hands</h3>
Wash and dry your hands regularly and thoroughly. If can’t access soap and water, use alcohol-based hand Sanitisers.  So this after handling money, before eating and after using the bathroom.
<h3>2. Stick To Outdoor</h3>
You’re at a lower risk of contracting the virus outside. But if you have to sit indoors, maintain a distance of at least 1.5 meters from other people, unless they’re your family members. Also, stick to your table and avoid going to the restaurant toilet or bathroom.
<h3>3. Avoid Communal Cutlery</h3>
Although regular washing and sterilisation of utensils and cutlery inactivate the Corona virus, you must avoid using cutlery on the communal pot, especially if it was there before your arrival.
<h3>Conclusion</h3>
Overall, the stipulated health and safety guidelines for hairdressers and restaurant set by the government must be followed. This means they’re doing everything possible to protect you from the novel Corona virus. However, it’s wise to take precautions to ensure you’re protected and to lower the risk of exposure.

Health and Safety Guidelines for Hairdressers and Restaurant

national-cancer-institute-L8tWZT4CcVQ-unsplash

Does Virtual Physiotherapy As Effective As In-Person Treatment?

Virtual physiotherapy for treating different pain is trending. However are these telehealth services really effective? Read this review for more detail.

Is Virtual Physiotherapy As Effective As In-Person Treatment?

The virtual reality physiotherapy market is constantly growing. With the ongoing pandemic, people have turned to digital physiotherapy out of convenience, control, and to cut unnecessary expenses. 

Based on a <a href="https://www.shrm.org/resourcesandtools/hr-topics/benefits/pages/virtual-physical-therapy-could-be-telehealth-sweet-spot.aspx" target="_blank" rel="noopener noreferrer">recent analysis,</a> 70-75% of patients, would rather pick virtual treatment than get an in-person session.

The question is, can we trust VR with physiotherapy? It is really any good? We decided to delve deeper and study the full extent of a treatment option such as this. Here is all you need to know about <a href="https://www.rateusonline.com/how-innovative-virtual-reality-is-improving-physiotherapy/">virtual reality in physiotherapy</a>. 

<img class="img-fluid alignnone wp-image-6006 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/patient-in-vr-goggles-PMZG7FH.jpg" alt="male bearded patient using VR goggles in hospital" width="2000" height="1333" />
<h2>What Is Virtual Reality Physiotherapy?</h2>
Even though it is a relatively new practice, digital physiotherapy is designed to give patients the exact type of care they would receive if they were to go to the clinic. The only major difference is that the patient doesn’t get to meet with the doctor face-to-face. 

However, they will still receive proper care specifically tailored to their condition. Patients rely on a VR physio app, which allows them access to video demonstrations. Users have to copy the demonstrations and follow them to a tee. Just as they would in the clinic. 

This is what we call telerehabilitation. With the use of telecommunication tech, users can receive proper patient care, treatment, training, and maintenance.
<h3>Are These Telehealth Services Better Than In-Person Treatment?</h3>
Virtual reality physiotherapy has come a long way. This treatment opportunity is built for the patient and adapted to the current situation. It combines innovative ideas with elite-quality treatment to support every stage of a person’s recovery journey.

The best thing about it is that people today are more open-minded to using technology. With the current technological advances, more and more people are aware of using digital tools. They know exactly what to do and how to do it. 

That’s why digital treatment, gives them plenty of flexibility and convenience. 

<img class="img-fluid alignnone wp-image-6007 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/man-having-video-call-with-doctor-on-laptop-at-hom-WL5F4T4.jpg" alt="Mature man having video call with doctor on laptop at home" width="2000" height="1333" />

In fact, it has become a valuable component in curbing COVID-19. To avoid virus exposure, thousands of individuals have focused their efforts on virtual physio. But, does that mean it’s a better alternative than face-to-face treatment? We decided to find out. 

<a href="https://www.ascenti.co.uk/news-article/virtual-physiotherapy-report" target="_blank" rel="noopener noreferrer">Ascenti</a>, an independent and highly influential physiotherapy group, conducted research to study the effectiveness of digital treatment. Based on their results and all the patients evaluated, virtual physiotherapy was just as efficient as in-person treatment. In some cases, it showed even better results.

Experts believe that video demonstrations are a lot more motivational than conventional therapy. The take a more creative and peculiar approach, which keeps their focus at all times. 

Typical therapy doesn’t always have that effect. It feels more restricting, especially if you have to leave the house to go to the clinic. That’s exactly where virtual physiotherapy comes into play. It’s flexible, different, and fun. 

As you can see, there are many areas where VR outperforms conventional appointments. But, it’s not without its flaws. Every patient is different. To provide optimum care, physiotherapists have to offer the right kind of treatment at the right time. So, they will need to be fully engaged to provide adequate care.

READ ALSO: <a style="color: #0000ff;" href="https://www.rateusonline.com/how-innovative-virtual-reality-is-improving-physiotherapy/">HOW INNOVATIVE VIRTUAL REALITY IS IMPROVING PHYSIOTHERAPY </a>
<h2>How Do These Telehealth Sessions Look Like?</h2>
Online sessions work the exact same way as in-person treatment. A doctor will assess your current medical situation and evaluate your strengths and weaknesses. They will examine your movement and motion capabilities and prescribe the proper stretches with online videos. 

You will be introduced to various mobilization and treatment techniques. You will receive advice and all the information necessary to get your condition under control. These demonstrations can help you practice the physical treatment you need.
<h2>What Do I Need for a Digital Physiotherapy Session?</h2>
If you are in need of a virtual session, you will need 4 things:
<ul>
 	<li>A proper webcam</li>
 	<li>Device: PC, smartphone or Tablet</li>
 	<li>List of all the things you want to say</li>
 	<li>Loose-fitted clothes</li>
</ul>
Without a proper device, you can’t get started. So, make sure you have at least a smartphone to contact your doctor. Another thing to include is a webcam. Having a webcam is very important. Your doctor will be able to see how you are doing and if you are experiencing any changes in your body.

But, before you start with the session, take a piece of paper, and write down the things you want to ask. For example, have you noticed a sudden change in your condition? Have you thought about altering the treatment? 

If you don’t write these down, you will forget them. Remember, these virtual sessions last for a limited time. So, you need to make the most of it. Lastly, make sure you are wearing loose-fitted clothes. That way you will be able to move with ease. 
<h3>When to Visit a Local Healthcare Center?</h3>
<img class="img-fluid alignnone wp-image-6008 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/senior-couple-doing-physiotherapy-UHCCFF5.jpg" alt="Senior couple doing physiotherapy with doctor. " width="2000" height="1363" />

If you don’t notice any positive improvements, it might be better to discuss your health problems in a person with your Physiotherapist. Your primary goal should be to get better. But, you have to take the right precautions to stay safe from the coronavirus. The doctor will evaluate your condition and implement any changes to your routine that will fix the problem.
<h3>How Do I Find a <a href="https://www.rateusonline.com/directory/categories/health">Local Healthcare Provider</a>?</h3>
For patients who are in urgent need of physio treatment, it’s important to find a local provider. If you are living in the UK, you have <a href="https://www.csp.org.uk/public-patient/find-physiotherapist/find-physio">two possibilities</a>. You can find your doctor through the NHS or via private practitioners. 

A reputable physiotherapist must be: 
<ul>
 	<li>charted (which means they have the initials “MCSP” after the name)</li>
 	<li>registered with the HCPC (Health and Care Professions Council)</li>
</ul>
All the information you need is available online, particularly on the clinic’s website. That way you will ensure you are getting top-quality treatment. If you don’t think you can handle it alone, ask your GP for a referral. They will definitely know someone in the industry.
<h2>Final Thoughts</h2>
The Ascenti research, did, in fact, show that VR treatment is a great alternative to in-person treatment. It has plenty of advantages, especially with the ongoing pandemic. But, if we combine it with conventional sessions, we can get even better results. It will increase the standards, improve the service, and fix the issues some patients might be experiencing. 

&nbsp;

pretty-businesswoman-taking-off-high-heels-shoes-a-FBMRN26

Shot of pretty businesswoman taking off high heels shoes after work at her hotel room.

Businesswoman taking off high heels shoes becasue of heel pain

Read on to know how heel pain can happen at home, whats the right heel pain treatment, exercises of heel pain and when to contact local health provider.

Is the Heel Pain Bothering You at Home? Here Is What Doctors Say!

Have you ever felt that jabbing sharp pain in the heel that radiates through the feet? Pain in the heels is a common issue. Over 2 million people experience plantar heel pain on a regular basis. The health problem typically affects those between 40 and 60 years of age, experts explain. 

A lot of people wonder if they can avoid it. Why do I feel that pain even when I’m staying at home? Is there a strong stimulator that affects the pain receptors? Here we will answer all your questions for you. 

According to Dr Harpal Jadeja, a consultant orthopaedic surgeon, there is more to heel pain from plantar fasciitis than it meets the eye. Many factors contribute to the pain. So, you have to know the stressors if you want relief. 
<h2>How Staying At Home Can be a Good and a Bad Thing for Heel Pain?</h2>
Dr Herpal believes that staying at home for a couple of months can have both a negative and a positive impact on the feet. The reason for that is relatively simple. When we remain indoors, we are prone to having a sedentary lifestyle. We don’t walk as much or do anything that will engage the muscles. 

At one end, this is good for the bunions if you have to relax. You also reduce the possibility of fractures and sprains. But, in the long haul, all this lack of exercise will take a toll on the feet. The more you avoid workouts, the more fat you are going to pile up. 

In time, the excess fat will put a lot of pressure on the bearing joints and cause heel pain. Also, you are more likely to do standing chores like dishwashing and cooking. This will make the heel pain from plantar fasciitis a lot worse. 

Another major contributor is the lack of space. The doctor believes that when you don’t have enough space to move around with ease, you can’t stretch the foot as much as you need. As a result, people are prone to stiffness, discomfort, and pain. 
<h2>Heel Pain with Tile Floors ?</h2>
The pain appears when the thick band around the protective tissue of the heel bone gets torn or stretched. This irritates the tissue and results in inflammation. The most prevalent causes are lack of physical activity or strain. 

However, there is something else that can make the problem worse – walking barefoot on tile floors. Heel pain with tile floors is not something that recently popped up. Many experts have considered tiles as a negative influence on feet health for a while now. 

Tiles are often cold and slippery. When we walk over them, we don’t have that grip as we do when we walk on carpets or wood flooring. Because of that, we increase the odds of experiencing micro-tears in the plantar fascia. The ache can be consistent, throbbing, or sharp, and is often accompanied by stiffness and swelling.
<h2>What’s the Right Heel Pain Treatment?</h2>
There are ways you can treat the pain that can also be effective in preventing the symptoms in the future. Here are a few options you might want to try:
<ul>
 	<li>Wear indoor footwear with a firm grip.</li>
 	<li>Use carpets around the house.</li>
 	<li>Apply a hot compress to the affected area to speed up the blood flow and rejuvenation.</li>
 	<li>Do stretches, like yoga or physiotherapy. </li>
 	<li>Don’t run or jump when you feel pain.</li>
 	<li>Get enough rest.</li>
</ul>
ALSO READ: <a href="https://www.rateusonline.com/heel-pain-treatment-all-what-you-need-to-know-about/">HEEL PAIN TREATMENT: ALL YOU NEED TO KNOW</a>
<h2>Exercises for Heel Pain</h2>
<img class="img-fluid alignnone wp-image-5951 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/woman-barefoot-walking-on-beach-PE5TDAY.jpg" alt="Woman working out on the beach" width="2000" height="1384" />

A lot of people are interested in trying out heel pain exercises. They are stretches that can calm the sensations and soothe the discomfort. Here are a <a href="https://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches#stretching">few that</a> can be helpful.
<h3>1. Foot Roll</h3>
Sit on a chair and take a boll or a foam roller. Position the roller under the foot with the feet pressing it onto the ground. Then, simply roll it up and down for a minute to massage the plantar fascia. Repeat the process with the other foot.
<h3>2. Toe Stretch</h3>
Sit comfortably on a stable surface or a chair and grab your big toe. Pull it carefully toward you and hold that position for about 30sec. Do the same motion 3 times and in reverse. Repeat the process with the other foot.
<h3>3. Towel Stretch</h3>
Sit on a chair and take a towel. Fold it lengthwise to create a handy strap. Place the strap under the foot arch. Grab both ends and pull the towel toward you. Hold for about 30 sec, let go, and repeat 3 times.
<h2>When to Contact a Local Healthcare Provider?</h2>
If the pain becomes too severe or swelling appears close to the heel, it’s best to contact a doctor. The pain will restrict your daily activities and make bending the foot almost impossible. You will have trouble bending it downward, and rising the toes back up again.

This type of severe pain is often accompanied by fever, tingling, and numbness. It appears immediately after an injury and requires urgent treatment. To put it simply, if the pain persists and disrupts your standing and walking postures, you should contact a <a href="https://www.rateusonline.com/directory/categories/health">local healthcare provider</a>. 
<h3>Which Local Healthcare Center Specializes in Heel Pain?</h3>
Any podiatrist specializes in treating feet and ankle-related injuries. No matter what the problem is, a podiatrist can help treat the issue. Anyone with diabetes or diseases that cause foot pain also visits a podiatrist to get treatment. 

If you are interested in finding proper healthcare centres that can do the job, it’s best to search for professionals in your local area. If you are living in the United States, you can try the <a href="https://www.ankleandfootcare.com/" target="_blank" rel="noopener noreferrer">NOMS Ankle &amp; Foot Care Centres</a> or the <a href="https://my.clevelandclinic.org/departments/orthopaedics-rheumatology/depts/foot-ankle-center" target="_blank" rel="noopener noreferrer">Cleveland Clinic</a>. The choice is yours.
<h3>Final Thoughts</h3>
Pain in the heels may not be as simple as you think. It is a pressuring issue that can interfere with your normal life. To know how to manage it, you first need to know the reasons that cause it. Of course, if you take the right precautions and on-time treatment, you will get that relief you’ve always hoped for. The goal is to be as safe and careful as you possibly can. Especially if you are dealing with constant pain.

Is the Heel Pain Bothering You at Home? Here Is What Doctors Have to Say!

Woman in a video conference with her doctor.

Online doctor consultation

Looking for telemedicine services near you? Find here some major benefits of telemedicine for patients and healthcare providers along with its limitations.

Healthcare is changing parallel to the evolution of technology and science. The focus is on providing care to more patients than before, even in areas that are hard to reach. That’s where telemedicine steps in. Telemedicine, also known as telehealth, has been around for years but we are yet to witness dramatic expansion.

The COVID-19 pandemic showed how significant telemedicine can be. The benefits of telemedicine are numerous, but there are some limitations of telemedicine. In this post, we’re going to discuss both advantages and shortcomings of <a href="https://chironhealth.com/telemedicine/what-is-telemedicine/">telemedicine for patients</a>. 
<h2>Benefits of Telemedicine</h2>
We live in an era of technology where connectivity is everything. Various apps and platforms allow users to communicate, connect, and stay in touch. We also have the opportunity to buy everything with a few clicks. Nowadays we can do a great deal of our work online. So it doesn’t seem so unusual that healthcare is going this way as well. To some extent, at least! Below, you can take a look at some of the most important benefits of telemedicine for patients. 
<h3>1. No Transportation </h3>
Telemedicine allows patients to see their doctors via computers and mobile devices. Patients don’t have to drive, look for parking, spend money on gas, or use public transportation. While it’s easy to say transportation isn’t a big deal, we need to keep in mind many patients live in areas that are hard to reach. This is, particularly in developing countries. But, in big cities, it can also be tricky to handle transportation. Telehealth takes this factor out of the equation, you can speak with your doctor whether you’re at home, work, or somewhere else.
<h3>2. No Need To Take Time Off</h3>
Most people need to take time off when they have an appointment. Some people need a day off, others a few hours. This isn’t overly convenient and telemedicine aims to change it. Telemedicine allows patients to schedule an appointment when it suits them the best. During a break, before or after work, various options are available. Thanks to telemedicine patients can comply with the doctor’s follow-up instructions and maintain their health without taking time off work. 

<img class="img-fluid alignnone wp-image-5960 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/pregnant-woman-having-a-video-call-with-a-doctor-M9V4RPY.jpg" alt="Pregnant woman having a video call with a doctor using benefits of telemedicine " width="1500" height="1000" />
<h3>Lower Costs</h3>
Hospital costs are expensive and many patients struggle with payments. People who use telemedicine tend to spend less time in the hospital. In turn, the cost of their treatment decreases. Secondary expenses are also reduced with telemedicine. These expenses include the above-mentioned transportation and other expenses you may need to make to get to your appointment. 
<h3>Maintaining Family Responsibilities </h3>
Patients face various challenges in their day-to-day life. These challenges are often difficult to overcome which can affect their doctor’s appointments. For instance, many patients have the responsibility of caring for their children or older family members. The alternative care, even for a few hours, can be costly. Taking them with you can be impractical or stressful. Telemedicine allows patients to maintain their family responsibilities and still see their doctor regularly. 
<h3>Improved Access to Care for People with Disabilities</h3>
Telemedicine allows patients with disabilities to get improved access to care. They do not face challenges regarding communication, transportation, navigating around hospitals, and clinics. Telehealth services simplify the process of receiving proper care for vulnerable populations including the elderly. 
<h3>Reduced Risk of Infections</h3>
Numbers show that healthcare-acquired infections account for 1.7 million infections in the U.S. and 99,000 associated deaths each year. Going to a hospital or a local healthcare centre to see the doctor means you are surrounded by people who are sick, which is particularly risk now that we’re dealing with COVID-19 pandemic. The risk of infections increases this way. The infections are especially dangerous for people with chronic conditions and impaired immune system. The opportunity to communicate with your doctor via mobile device or computer minimizes exposure to sources of infections.
<h3>Other Benefits</h3>
Besides the above-mentioned advantages of telemedicine, other benefits include:
<ul>
 	<li>Easy access to specialists </li>
 	<li>No spending time in the waiting room</li>
 	<li>Improved management of medication, lifestyle, and chronic conditions </li>
 	<li>Easier access to preventive care to improve long-term health</li>
 	<li>Convenient access to quality care for people with financial and geographic barriers</li>
</ul>
<h2>READ ALSO: <a href="https://www.rateusonline.com/how-to-make-most-out-of-your-telemedicine-appointment/">How To Make Most Out Of Your Telemedicine Appointment</a></h2>
<h2>Limitations of Telemedicine</h2>
Even though telemedicine has many advantages, there are some <a href="https://www.rateusonline.com/how-to-make-most-out-of-your-telemedicine-appointment/">limitations</a> as well. Let’s break them down below.
<h3>1. Lack of Equipment</h3>
Telemedicine seems simple and easy for us. Patients just have to log in and contact their doctors. However, it’s more complex than that. Telemedicine requires a great deal of equipment and restructuring IT staff. All this takes time and requires a lot of money. Many healthcare institutions across the globe don’t have enough financial power to get on board. This leaves many patients deprived of telemedicine. Also, when not implemented properly, it could affect patients’ experiences.
<h3>2. No In-Person Consultations </h3>
Technology and telemedicine do simplify the way we communicate with others, including doctors but they also take in-person contact out of the equation. If you’re a patient who prefers in-person conversation with the doctor then telemedicine may not be your cup of tea. Many conditions require a physical exam to ensure treatment is on the right track and that’s not possible with telemedicine. 
<h3>3. Decreased Care Continuity</h3>
Telemedicine allows patients to use on-demand service that connects them with random healthcare providers. In these instances, the care continuity suffers. That happens because that <a href="https://www.rateusonline.com/directory/categories/health">local healthcare provider</a> doesn’t have medical records and other important information about that patient. Diagnosis, disease management, and everything else in healthcare strongly depends on a person’s medical records from previous visits. This problem is easy to resolve with improved data solutions in healthcare.
<h3>Conclusion</h3>
Telemedicine allows patients to get immediate access to doctors without travelling, driving, and taking time off work or family responsibilities. Alongside numerous advantages, telehealth medicine has some limitations as well. These limitations are manageable and we can expect to see them resolved as this type of healthcare service gains bigger momentum. In the time of the COVID-19 pandemic, telemedicine proves to be the only option for many patients to get in touch with their healthcare providers.

Benefits and Limitations of Telemedicine for Patients

How to Wear Face Mask – All the Practical Tips You Need

Find answers to all your face mask covering dilemmas, like how to wear face mask properly, how to pick the right size, tricks to avoid fogging glasses, etc.

How to Wear A Face Mask ? All the Practical Tips You Need Is Here.

Soon there won’t be any reasons left not to wear a face mask when shopping. They have become a necessity regardless if you need to take some cash from the ATM or buy food from the grocery store. For those who’ve been avoiding them, it’s vital to learn how to wear a face mask properly. Here, we will answer all your facial covering dilemmas, including how to pick the right size, tricks to avoid fogging glasses, and more. 

<img class="img-fluid alignnone wp-image-5871 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/mask-against-viruses-GPAMZHX.jpg" alt="young man wearing face mask to protect himself from viruses" width="2000" height="1334" />
<h2>How to Wear Face Mask the Right Way?</h2>
Many people are wondering how to wear a face mask. But, this is one of <a href="https://www.bbc.com/news/uk-53395513" target="_blank" rel="noopener noreferrer">the key factors</a> you have to get right. Otherwise, you risk exposing yourself and other people around you to the COVID-19 pathogens. 

First, wash your hands thoroughly before putting the mask on. Another thing to pay attention to is fit. 

READ ALSO: <a href="https://www.rateusonline.com/hand-hygiene-steps-you-should-follow-right-now/">Hand Hygiene Steps You Must Follow </a>

For the mask to be able to protect you, the material has to wrap around your face in a perfect fit. Your nose, mouth, and chin have to be covered from top to bottom. The cloth shouldn’t reveal any gaps or openings that might expose the skin. 

If the mask is not a snug fit, you can tie it up or readjust it until you get proper coverage. Tie the mask behind the head or the ears, whichever fits the material best. 
<h2>Which Face Mask Is the Best Pick?</h2>
If you’ve been to the shops lately, you probably noticed there are <a href="https://www.rateusonline.com/best-face-mask-for-virus-protection/">different types of masks </a>for sale. Experts suggest that the respirators and surgical masks are best reserved for medical personnel or people who are constantly working with COVID-19 patients. 

Everyone else can use reusable cloth (non-medical) facial coverings. As a quick alternative, people can rely on bandanas and scarves to keep them safe. Cloth masks are a great choice since you can wash them and wear them again. 

But, if you are interested in a single-use mask, you can get that too. If you are wondering how long do disposable face masks last, the answer is pretty straight forward. The moment the elastic becomes too loose or the fabric starts to tear, it’s time to throw it away. Don’t wait for gaps or tears to show. Replace the mask as soon as you notice there is something wrong with it.
<h2>How to Pick the Right Face Mask Size?</h2>
For those wondering how to determine face mask size, the steps listed below can help. Remember, the goal is to have a facial covering that will be a perfect fit for your facial structure. Here is how you can determine <a href="https://www.trainingmask.com/training-mask-size-chart/" target="_blank" rel="noopener noreferrer">the proper measurements</a>. 
<ol>
 	<li>Start measuring from the mouth at the centerline of the face. Position the measuring tape at a minimum of 2.5 cm (1 inch) towards the outer corner of the mouth. The exterior edge of the facial covering needs to be positioned from 2.5-3.8 cm (1-1.5 inches) on the outer corner of the mouth.</li>
 	<li>Double the final results and match them with the sizing below. Pick the measurements that suit you best.</li>
</ol>
<ul>
 	<li>Small mask – 10.2 cm (4 inches)</li>
 	<li>Medium mask – 11.4 cm (4.5 inches)</li>
 	<li>Large mask – 12.7 cm (5 inches)</li>
</ul>
Once you’ve matched the measurements to the mask size, you will have the perfect facial covering to use.  

<img class="img-fluid alignnone wp-image-5872 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/ljubljana-slovenia-12-03-2020-man-wearing-ffp3-fac-G7CBCWT.jpg" alt="How to Wear Face Mask To The Shops" width="2000" height="1500" />
<h2>How to Wear a Face Mask Without Fogging Glasses?</h2>
A lot of people who wear glasses have trouble seeing with the mask on. That’s because the material traps the moisture and warmth, which is why people’s glasses start to fog. But, instead of having to pick between seeing or breathing, you can use a handy tactic to avoid this problem altogether. Here are a few methods that can help.
<ul>
 	<li>Position the mask over the glasses. This will seal all the gaps and cover the bridge of the nose. The warmth and moisture can circulate and you won’t have to deal with the fogging glasses.</li>
 	<li>Line the top of the facial covering with tissue paper. Before you put the mask on, line it with paper to stop the fog from forming completely.</li>
 	<li>Tie the mask with a string. The goal is to create a snug fit. By tying it up, you will be pushing away all the air from your glasses, which will give you enough visibility. </li>
</ul>
<h2>Where to Buy Face Masks?</h2>
Many shop owners and employees are urging clients to cover their faces. That’s why owning at least one facial covering is critical. 

Every pharmacy or high street chains like Lloyds, Boots, and Superdrug have many face masks in stock. They can also be purchased online from various websites like Amazon, Wish, AliExpress, etc. 
<h3>Don’t Want to Buy? Why Don’t You Make Your Own?</h3>
If you are skilled at sewing, you can always make your own facial covering. It’s possible to use anything, from new materials to old t-shirts. But, if you want to create effective protection, you need to add more layers to the mask and create a tight fit. 

READ ALSO: <a href="https://www.rateusonline.com/how-to-make-a-diy-medical-face-mask/">How To Make a DIY Medical Face Mask</a>

Also, don’t forget to leave enough room for breathability. The perfect materials for a homemade face mask are natural silk, twill, or cotton. 

When to Wash the Face Mask?

Just like any piece of clothing you wear, you have to wash the face mask. But, it has to be cleaned after each use. It does sound too much, but it is the most efficient way to protect yourself from invading pathogens. That’s why using a washable fabric covering can come in handy. Pick the warmest water setting or scrub it by hand for a 20-sec minimum.  

Conclusion

A lot of people would like to go to the shop without a mask, buy whatever they need, and leave. But, that’s impossible now, and wearing these coverings has become essential. If you want to know the right way of wearing them, this guide can help. 

&nbsp;

How to Wear A Face Mask – All the Practical Tips You Need

A young and beautiful girl treats her teeth with a dentist and assistant helps him

dentist and patient

Find out how bad oral hygiene can cause serious health problems in your body. Read here what is good oral health and how to maintain oral health?

Can Bad Oral Hygiene Cause Health Problems ? Tips on Oral Health !

A lot of people are wondering can bad oral hygiene cause health problems? Can the COVID-19 pandemic make things worse? 

Recent statistical analysis from Public Health England shows that there is a steady decline <a href="https://www.rateusonline.com/directory/categories/dentist">in oral health</a> across different regions in the UK. 

Currently, Darwen and Blackburn have the highest recorded cases of dental decay in children, registered at 50.9%. Compared to the national average at 23.4% this is a steep drop. 

These oral problems can easily be avoided. But, with the socio-economic impact on poorer regions, and the massive repercussion of COVID-19, dental decay has become a serious problem. Dental offices only recently opened up for business and are willing to treat patients.

However, the sudden change in routines and eating habits in isolation has put peoples’ dental health at risk. If you want to figure out how to maintain oral health and keep your teeth nice and clean, you’ve come to the right place. We prepared a guide for keeping the teeth perfectly healthy, including the value of dental health during COVID-19.

<img class="img-fluid alignnone wp-image-5845 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/young-woman-getting-dental-treatment-PT7L8MU.jpg" alt="how to maintain oral health" width="1490" height="2000" />
<h2>What is Good Oral Health and Its Real Impact on Overall Health</h2>
Despite the numerous efforts to boost teeth health, a lot of people are still experiencing dental decay. 

According to experts, this health problem has remained a massive challenge in the UK for many years. But, with the pandemic, many healthcare services had to be put on hold, which placed a lot of pressure on anyone in the industry. 

But, perfect oral health has to remain a top priority. If you want to know what is good oral health, you first need to figure out the impact it can have on your psychological and physical health. That’s because <a href="https://www.dentistry.co.uk/2020/07/07/covid-19-increase-oral-health-gap/">poor oral hygiene can have a detrimental impact on a person’s well-being</a>. 

It can affect your self-esteem, self-worth, mood, and more. Other than the emotional impact, terrible oral health can leave a massive effect on a person’s quality of life. It can make drinking and eating difficult. As a result, people will have trouble falling asleep, laughing, and smiling. 
<h3>Can Bad Oral Hygiene Cause Health Problems?</h3>
Based on clinical reports <a href="https://www.healthline.com/health/dental-and-oral-health">inadequate oral hygiene can lead to a series of </a>health problems, such as gum disease and dental cavities. All of these issues are closely related to metabolic conditions, cancer, and heart illnesses. 
<h3>How Does Nutrition Affect Oral Health ?</h3>
For those wondering how does nutrition affect oral health, it’s time to start thinking about the food you eat. Nutrition, diet, and oral health have a bidirectional relationship, advises the American Dental Association. 

All the food you eat will affect the health of the tissues in your mouth, while the health of the mount influences the way the body consumes the nutrients. The more sugars you eat, the higher the odds of developing caries, and the more acidic meals and beverages you consume, the higher the chances of developing erosive tooth wear. 

But, this is not the only reason bad oral hygiene can result in health issues. Research shows that <a href="https://www.dentistry.co.uk/2020/07/06/poor-oral-hygiene-risk-covid-infection/">oral bacteria increases the probable risk of bacterial </a>superinfections arising from the coronavirus. 

Patients who are infected with the novel virus can also be vulnerable to periodontal diseases, altered biofilms, and feature increased levels of inflammatory markers that decrease their oral health. 

The reason for that is relatively simple. The bacteria in the mouth creates a serious problem for the respiratory tract. It can worsen conditions like sepsis or pneumonia.

If a person doesn’t pay attention to their oral hygiene, they are more vulnerable to inter-bacterial exchanges between the mouth and lungs. This makes respiratory illness more complicated.
<h3>How to Maintain Oral Health?
</h3>
Now that we answered the question ‘can bad oral hygiene cause health problems’, it’s time to talk about the ways you can make your teeth healthier. Here are a couple of tactics the Centers for Disease Control and Prevention recommends: 
<ul>
 	<li>Use fluoride toothpaste to brush the teeth.</li>
 	<li>Consume enough fluoridated water and stay hydrated.</li>
 	<li>Do regular check-ups with your dentist.</li>
 	<li>Avoid tobacco products.</li>
 	<li>Reduce alcohol consumption to a minimum. </li>
 	<li>Change the medications if they are causing dry mouth.</li>
 	<li>For patients with a metabolic condition, such as diabetes, it’s essential to manage the blood sugar and pay attention to any oral health complications (gum disease, cavities, etc.)</li>
 	<li>For caregivers, it’s critical to help those unable to take care of themselves to floss and brush the teeth properly.</li>
</ul>
<img class="img-fluid alignnone wp-image-5846 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/smiling-woman-looking-at-dentist-with-trust-JQ35WH7.jpg" alt="what is good oral health" width="2000" height="1333" />

When to Visit the Dentist UK During COVID-19?

A lot of people are worried about whether or not to book a dentist appointment. Due to the ongoing pandemic, not that many people are getting dentist treatment. But, the more attention you pay to your oral health, the better it is for you and your teeth. 

Like any other medical facility, dentists too have to follow strict protocols to stay safe during COVID-19. Which is why they’ve made the necessary preparations and planned the schedules to avoid long queues. That’s why visiting the dentist should be a top priority. 

Especially if you notice any visible signs or changes to your oral health, like a bad smell, a change in taste, or toothache. Also if you knocked out a tooth, broke or chipped it, try to get a dentist evaluation as soon as possible. Another key sign is red or swollen gums. If the skin around the teeth becomes enlarged, it could suggest gingivitis or other gum diseases. 
<h4>Conclusion</h4>
Many people are avoiding dental care since they are terrified of getting infected with the coronavirus. But, maintaining optimal oral health should be a top priority. A dentist can take the weight off your shoulders and make sure you are not exposing yourself to bacteria that cause a range of different health problems. With the right oral hygiene, your teeth will be working at full steam.

Oral Hygiene Is a Major Piece of the Puzzle for Optimum Health During the Coronavirus

telemedicine-concept-doctor-gp-on-a-computer-scree-

Telemedicine, online health care concept. Doctor GP with a stethoscope on a laptop screen, office desk background

Telemedicine concept. Doctor GP on a computer screen, office desk background

With COVID 19 and widespread social isolating, people are opting telemedicine appointment. Here is how to prepare for telemedicine appointment with ease.

How to Make Most Out of Your Telemedicine Appointment ?

With the ongoing pandemic, a telemedicine appointment (or online doctor’s appointment) has become the go-to choice. Countless medical specialists are now tailoring their services towards these kinds of virtual visits to provide optimal patient care. 

But, because of its relatively new nature, not many patients know how to use telehealth to its full potential. That’s why we decided to make the ultimate guide on tactics that can help every patient navigate their way through a virtual appointment. 
<h2>What Is Telemedicine?</h2>
Before you can book an appointment, you need to know precisely what you are investing in. Telemedicine companies rely on technology to connect doctors with patients. Many specialists, physicians, nurses, therapists, and health providers use telehealth to help their clients. 

It is a much cheaper alternative than having to travel to a <a href="https://www.rateusonline.com/directory/categories/health">healthcare centre</a>. Plus, it doesn’t expose people to COVID-19, and it can be booked from the comfort of your home, explains the University of Kentucky. 

<div id="attachment_5832" align="alignnone" width="2000"]<img class="img-fluid wp-image-5832 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/woman-doctor-having-video-call-with-husband-and-so-R6MV6HC.jpg" alt="telehealth services" width="2000" height="1333" /> Woman doctor at work having video call with Man and son on laptop.</div>
<h2>How Do I Do a Virtual Visit With My Doctor?</h2>
Most virtual appointments are accessible via a link. A doctor can send you an e-mail or text message with a link attached to it. You would need to press that link to get access to the video conference directly. In other cases, you will need to log in or create an account to start the appointment.
<h2>4 Tips to Take Full Advantage of Your Telemedicine Appointment</h2>
Booking your first telemedicine appointment might seem too overwhelming. Patients have no idea what to expect with an online consultation. Many tend to forget what they are going to say, which makes the whole virtual appointment less efficient. But, there are a few methods that can help you make the most of it. Here is how. 
<h3>1. Prepare Beforehand for Telemedicine Appointment</h3>
Telehealth services usually end quicker than a regular consultation service. You might be tempted to communicate about personal issues. But, with the ongoing crisis, time is critical. That’s why it’s best to make preparations beforehand. 
<h4>How Can I Prepare for Telemedicine Appointment?</h4>
The first thing you have to do is write down your goals. Prepare all the things you want to ask your doctor. To do that, take a piece of paper and list the following factors:
<ul>
 	<li>The symptoms you are experiencing.</li>
 	<li>Your needs for seeing the doctor.</li>
 	<li>Discuss your prescriptions or test results.</li>
 	<li>Any questions you might have.</li>
</ul>
Once you sort things out, you can use this list to organize the appointment precisely the way you want to. Start reading the questions you wrote down one by one, and you will cover every detail you need. This makes the whole interaction a lot more productive and efficient. With proper communication and a sufficient strategy, it is easy to work out the details.
<h3>2. Make Sure the Medical Devices You Are Using are Nearby</h3>
If you have any underlying condition and you need to monitor your health regularly, it will be a good idea to have that device at hand. 

For example:
<ul>
 	<li>Blood pressure monitor</li>
 	<li>Thermometer</li>
 	<li>Blood sugar measuring tools</li>
 	<li>Scale</li>
 	<li>Heart monitor</li>
</ul>
All of these devices can come in handy when planning the appointment. Your doctor might request you do a reading while on call to make sure you are all right. If the medical device is not next to you, you will waste valuable time searching through the house when you can dedicate it to your appointment. 
<h3>3. Stay Away From Any Distractions</h3>
Every patient needs a quiet room where they can do their virtual visit. This is essential since no noise will interrupt the session. Plus, you will hear clearly during the appointment, which is critical if you don’t want to misinterpret your doctor’s advice. So, try to keep the noise to a minimum and pick a private setting during the video conference. 

Tip: Try wearing headphones or earbuds when on call. It will be much easier to hear and control the racket in the background. That way, no disturbances will get in the way of your virtual appointment. 
<h3>4. Consult With Your Insurance Company</h3>
When planning a virtual visit, patients need to think about two things: copays and coverage. Some telehealth services are not covered by insurance companies. If you don’t check beforehand, a lot of unexpected bills will start piling up. 

Because of the coronavirus, most states are requiring insurance companies to cover telehealth visits completely. Since these services have become a necessity to curb the pandemic, your insurance might cover it as well. 

But, check the limit of your coverage to make sure you don’t need to pay extra. This is important for those who want to manage their budget efficiently and still get the treatment they need.  

<img class="img-fluid alignnone wp-image-5833 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/pediatrician-having-online-consultation-with-pulmo-ASLUKVY.jpg" alt="How do I do a virtual visit with my doctor " width="2000" height="1333" />
<h2>When to Visit a Local Healthcare Center?</h2>
While a virtual visit might seem like the most convenient approach, at times, you will need to book an in-person appointment. Don’t be surprised if your doctor has recommended you go to a local healthcare centre after the virtual visit.

That would mean you need a follow-up appointment, and your condition needs to be taken care of properly. The doctor will do a physical examination and determine whether or not you need a change of medications.
<h4>Final Thoughts</h4>
Virtual visits are very convenient, particularly with the ongoing pandemic. It’s a good approach that can solve numerous health issues. But, for people who’ve never tried it before, it’s easy to feel overwhelmed. 

With the tips listed here, you can learn how to make the most of the virtual appointment even as a beginner. The examination is super easy to manage and quick to get used to. This handy strategy can help turn your brief selection into a worthwhile procedure. Was this guide helpful? Share your thoughts in the comment section below.

How to Make Most Out of Your Telemedicine Appointment

7-Day Tummy Toning Schedule to Reduce the Belly Fat in No-Time

Everything you need to know about how to reduce belly fat in no time is here. From diet to best workouts to shed weight around your stomach find everything.

How To Reduce Belly Fat Quicky At Home ? Discover The Tips !

Want to fit in your favourite outfit? But, no matter what you do, the belly fat just doesn’t go away. Well, you are not alone. Millions of women are wondering how to reduce belly fat as quickly as possible. 

While there is no miracle weight loss tactic that will slim the excess pounds overnight, there are a couple of tricks that can speed up the whole process. 

We compiled all the info on how to lose belly fat that can completely revamp your weight loss routine. But, with a twist. All of that tummy toning will be over in just 7 days. Here is how you can make that happen. 

<img class="img-fluid alignnone wp-image-5819 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/slimming-woman-8DLG37V.jpg" alt="how to reduce belly fat quickly" width="2000" height="1334" />
<h2>How to Reduce Belly Fat Quickly? </h2>
Many women want to know the secret of how to reduce belly fat. There is a lot of pressure to look good and have a flat stomach, but in most cases, sticking just to a diet to lose belly fat, doesn’t do the trick. Body insecurities are a real problem and the stubborn belly fat makes them even trickier to deal with. 

That’s because there is more to slimming the belly than you realize, and it all has to do with your daily routine. Here are the most practical tips on how to reduce belly fat in 7 days you’d wish you’d known sooner. 
<h3>Diet To Lose Belly Fat</h3>
<h4>1. Start the Morning With a Protein-Packed Breakfast
</h4>
<ul>
 	<li>Type of food: poultry, eggs, dairy, beans, yoghurt, etc.</li>
 	<li>How much: 1.2 g of protein per kilo of a person’s body weight.</li>
</ul>
Want to know how to reduce belly fat? Proteins are the secret to a flat tummy. Meals rich in this particular nutrient are an excellent way of building muscle mass. But, they are also an ideal option for accelerating metabolic rate and promoting fat reduction. 

Anything with Greek yoghurt, eggs, and smoothies will do the trick. Remember, <a href="https://www.cbsnews.com/news/eight-delicious-foods-that-help-fight-belly-fat/">foods such as these</a>, particularly yoghurt, promotes the production of healthy bacteria in the gut. With it, it becomes much easier to reduce the bloating.
<h4>2. Implementing Fatty Fish in a Healthy Regiment
</h4>
<ul>
 	<li>Type of fish: mackerel, tuna, salmon, sardines, etc.</li>
 	<li>How much: 2 to 3 portions per week. </li>
</ul>
Fatty fish is an excellent choice of food packed with omega-3 fats. In fact, it is considered one of the best foods to burn belly fat. And for a good reason. These nutrients are known for boosting overall health and controlling weight gain. Simply put, fatty fish are the key to boosting heart health and reducing visceral fat. 

Based on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257626/">clinical reports,</a> there is enough evidence to support the benefits of omega-3 fatty acids on improving body composition. Obese and overweight individuals can add them to their diet to reduce body fat as much as possible. 
<h4>3. Do Some Cardio
</h4>
<ul>
 	<li>Type of exercise: high-intensity workout </li>
 	<li>How much: 10 per set; for a minimum of 2-3 sets per day.</li>
</ul>
The visceral fat is going nowhere unless you stay active. With the right exercise, you can trim the excess weight and tone the body the way you want it to look. Building up a sweat can help you achieve that and more. 

It is a good way to <a href="https://www.rateusonline.com/immune-boosting-foods-to-strengthen-immunity/">burn calories and strengthen the immune system</a>. With regular movement and training, the metabolism will function at full speed, which will help flush out all the excess fluid and reduce the abdomen. 

&nbsp;

<img class="img-fluid alignnone wp-image-5820 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/young-female-in-sportswear-training-at-home-5VYBD7F.jpg" alt="workout to reduce belly fat" width="2000" height="1383" />
<h3>4. Watch the Sugar &amp; Salt Intake
</h3>
<ul>
 	<li>Preferred salt intake: 2,300 mg per day</li>
 	<li>Preferred sugar intake: 25 g per day</li>
</ul>
We all love chips, cookies, and chocolate. We also enjoy premade meals and packed goodies because we don’t have the time to cook at home. But, what most people don’t realise is that the more salt and sugar you eat, the harder it is to slim the belly. 

That’s because the sugar and salt make the visceral fat remain on the body. Any sweetened drinks only make the fat worse. 

According to the University of Rochester Medical Center, there is a limit to how much sodium and sugar you are supposed to take. And that all depends on the number of calories you consume a day.

If you are eating 1,800 calories daily, a maximum of 180 calories (or 10%) should come from sugar and salt. Anything more than that will have a negative impact. 
<h2>5. Stay Hydrated
</h2>
<ul>
 	<li>How much: 4-5 litres per day.</li>
</ul>
Water is a valuable component of the human body. Our system needs it to function at full speed. Without enough water, all your efforts will be in vain. That includes your dieting, exercises, and nutrient intake. 

The reason for that is relatively simple. Water helps the organs function properly. But, it can also curb the cravings, which is a key factor in reducing body weight. 

Also, you can use it to skip the beverages packed with calories and sugar. If you want to make it tastier, you can always squeeze some lemon and drink it on an empty stomach. This one of that morning kick-starters you will want to try. 
<h3>Wondering What’s The Most Efficient Workout To Reduce Belly Fat? </h3>
According to experts, crunches will do the trick. They are simple, effective, and right-on points. You just need to lie down on the ground with the back facing the floor. Bend the knees while keeping the feet on the ground. Place the hands behind the head and lift the upper body off the ground. Keep the legs fixed on the floor while lifting the torso up and down. 
<h2>Conclusion </h2>
Having a flat tummy is not something you can achieve at a moment’s notice. But, with a couple of tweaks to your daily routine, you can start noticing quite a difference. All the tricks listed here can help you achieve the results you’ve always wanted. Your goals are just within reach.

&nbsp;

Portrait of beautiful mixed race woman smiling at camera while exercising on fitness ball during home workout lit by sunlight, copy space

Working Out at Home

Getting fit need not to be expensive, fancy or public. Here's is how to workout at home without equipments or weights and how to make a home workout plan.

How to Workout At Home ? The Ultimate Exercising Guideline !

The gym industry has come to a halt. 

With no accurate timeline <a href="https://www.rateusonline.com/are-gyms-open-today-everything-you-need-to-learn-upon-uk-gyms-reopen/">when gyms are going to re-open</a> in all countries, it has inspired countless fitness enthusiasts to start exercising at home. But, the question is, how to workout at home just as you would at the gym?

It’s easy to decide to do a <a href="https://www.rateusonline.com/how-are-virtual-gyms-becoming-increasingly-popular/">home workout</a>, but it can be a little tricky to get proper results. If you have some handy training equipment sitting at home and collecting dust, you are in for a treat. We compiled a practical guideline on how to make a home workout plan in no-time. So, let’s get right to it. 
<h2><img class="img-fluid alignnone wp-image-5777 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/f2.jpg" alt="home workout by young woman in living room" width="2000" height="1333" /></h2>
<h2>Do Home Workouts Work?</h2>
The current pandemic has put a serious strain on our exercising routine. People who used to <a href="https://www.rateusonline.com/five-things-you-should-consider-doing-when-you-go-back-to-the-gym-post-covid/">regularly go to the gym</a>, now can’t expose themselves to the virus. Which is why many of us are stuck at home. The longer the virus remains a problem, the more extra pounds will keep piling up. 

Eventually, all the effort you’ve put into having a fit body will go down the drain. Before you start exercising, we decided to weigh out the pros and cons of a home workout. 
<h3>Pros:</h3>
<ul>
 	<li>You will maintain your tip-top shape</li>
 	<li>No need to spend a hefty sum on equipment.</li>
 	<li>You save on travelling costs</li>
 	<li>It’s convenient</li>
 	<li>No need to wait in queues</li>
</ul>
<h3>Cons:</h3>
<ul>
 	<li>It takes more work and imagination to get the desired effect.</li>
 	<li>You won’t have the supervision of a professional trainer.</li>
 	<li>Less equipment to work with</li>
</ul>
<h2>How to Workout at Home?</h2>
Do you have some weights lying around and you want to use them? Before you do home workouts, try to find all the equipment you have. Then, you can come up with a well-designed plan. 
<h2>How To Make A Home Workout Plan</h2>
To figure out how to make a home workout plan, you will need three things: a proper schedule, a healthy routine, and <a href="https://www.rateusonline.com/7-fitness-trends-that-will-remain-mainstream-even-after-coronavirus/">basic workouts</a>. Start with a piece of paper and draft your workout schedule. Pick the day and time you plan to exercise.

What you need is a 4-week training plan that’s made up of 3 workouts in 1 week. Leave some free time for rest and recuperation. Pick the days that suit you best. For this session, we’ve decided to choose Friday, Monday, and Wednesday for exercises. 

That way you can take a day off for the weekend. 

The key to a successful workout at home is to leave one day for rest between each exercise session. If you want to use weights, you can implement them in every session you like. This will help speed up the process. 
<h2>Workout Food</h2>
Once you’ve planned out the schedule, pick the foods. Choose proteins, omega-3 fatty acids, vitamins, and minerals. Cook healthy and nutritious meals that will back up all the workouts you are about to do. 

<img class="img-fluid alignnone wp-image-5778 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/f1.jpg" alt="how to workout at home without equipment or weights" width="2000" height="1333" />

 Then, it’s exercising time. Here are a few exercise examples with dumbbells, bands, or a medicine ball:
<ul>
 	<li>Goblet Squat: Stand upright and position the feet a little wider than the shoulders. Take a dumbbell and hold it with both hands between the legs. Push the body downwards and upwards in a sitting position.</li>
 	<li>Seated Band Bicep Workout: Sit on a stable surface either a chair or a stool with the feet apart. Position one end of the band under the feet and lean forward. Hold the free end of the band with one hand, while resting the elbow of the other and do a bicep curl. Pull the band toward the shoulder. Repeat the same process with the other hand.</li>
 	<li>V-up Medicine Ball Workout: Lie down with the legs extended straight. Take the ball and grab it with both hands. Stretch the arms above the head and reach for the feet while holding the ball. Lift the feet up with the knees straight the same moment you are reaching with the hands. Your body will form a V-like position. </li>
</ul>
<h2>How to Workout at Home Without Equipment or Weights?</h2>
You don’t have any fitness equipment at hand? No problem! There are still plenty of exercises you can do without the tools. We compiled a <a href="https://www.coachmag.co.uk/workouts/home-workouts">practical workout session</a> with a few options you can try. Here is an example of what you need for a home workout.

[table id=2 /]
<h3>Will I Get the Effects I Need?</h3>
Yes! Working out at home will still get you the <a href="https://www.realbuzz.com/articles-interests/fitness/article/are-home-training-workouts-effective/">benefits you are looking for</a>. It’s effective, convenient, and efficient. You just have to put your back into it. Regardless of whether or not you have some fitness equipment, exercising at home can always come in handy. It might seem like a daunting process at first, but it’s absolutely worth it. 
<h3>Final Thoughts</h3>
Doing some physical activity at home may not be the most motivational way to stay in shape, but it is a practical solution in these difficult times. You have the option to tailor the schedule to your needs and create the results you are looking for. Do as many reps as you need and don’t forget to do a proper warm-up before exercise. 

Enjoy your next at-home fitness session!

How to Workout At Home: The Ultimate Exercising Guideline

Young unhappy female accountant or secretary lying on thick stack of financial papers while sitting by desk in front of camera

Young unhappy female accountant or secretary lying on thick stack of papers

Negative thinking and emotions can become draining. But, figuring out the tactics to manage it would help you. Thus, here is how to stop negative thinking?

How To Stop Negative Thinking ? Here Are 5 Strategies For You To Follow!

It starts with a feeling. Maybe it was something your friend said. But, then it begins dragging you down. That pressure in the chest makes you anxious, worried, and aimless. Sometimes it even forces you to feel sorry for yourself. Eventually, it becomes a dark cloud that lingers above your head. The question is, how to stop negative thinking? How can you turn these negative thoughts into positive feelings? 

Here, we will answer all your questions for you. We’ve prepared five handy strategies on how to change negative thinking to positive. They will help you to topple that negativity and live a happier life. This is how you can make that happen and why it matters.
<h2>Why Stop Negative Thoughts?</h2>
There is more to negativity than it meets the eye. Based on reports from the National Science Foundation, a typical individual has around 12,000 to 60,000 thoughts a day. Of all them, 95% are repetitive, and 80% are negative. 

Before you can figure out how to stop negative thinking, you need to know why it matters. Research shows, these emotions and thoughts can take a toll on your <a href="https://www.rateusonline.com/how-can-we-improve-mental-health-in-the-workplace/">mental health</a>. They are closely linked to dementia. 

Clinical trials estimate that repetitive negativity is a vital sign of dementia. Such prolonged emotions expose people to Alzheimer’s. If you know how to stop negative thoughts, you will increase the odds of avoiding dementia or other health problems. This will be a beneficial strategy for the long run. 

<img class="img-fluid alignnone wp-image-5760 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/neg-think3.jpg" alt="Young man with negative thoughts" width="2000" height="1333" />
<h2>How to Stop Negative Thinking?</h2>
Multiple strategies exist that are meant to break the pattern of negativity. All that imaginary drama we create in our minds can be controlled and managed. Once you get the hang of these tactics, you will be able to stabilise those emotions and thoughts. Here is how. 
<h3>1. Shift the Perspective</h3>
When the negativity becomes a burden, you need something that will lift the weight of your shoulders. That’s when shifting the perspective can come in handy. To do that, take a piece of paper and list all the sources for your negativity. Analyze your thoughts and leave no stone unturned. Write down the:

Fears, losses, insecurities, stressors, irritants

Then, make a different list right next to the first one and write the positive things associated with each negative thought. For example:
<ul>
 	<li>You are afraid of failure, list the experiences in your life you’ve gained after failing. </li>
 	<li>If you have insecurities, write down all the ways you’ve managed to improve over the years. </li>
 	<li>You had a breakup that’s weighing you down, write down all the good times you’ve spent together.</li>
</ul>
Focus the attention on the positive feelings instead of holding on to the negative ones. Try to make it a habit, and you will overcome every boundary. 
<h3>2. Try Meditation</h3>
Meditation has always been the go-to choice for relaxing and easing the mind. It’s a handy strategy that can help you avoid negative thinking. This method allows people to treasure the moment and achieve inner peace. For someone who has always been clouded by their negativity, meditation can be immensely useful. 
<h3>3. Be Responsible for Your Actions, Don’t Play the Victim</h3>
Depending on others from time to time is a good thing. But when you put all the effort into someone else’s hands, you tend to get stuck. That’s because you’ve never tried solving your problems or taking responsibility. If that’s the case in your situation, it’s time for a change. The only way out is forward. 
<h3>4. Choose Positive People to Spend Time With</h3>
The more you surround yourself with negativity, the more it will pressure you down. The reason for that is relatively simple. 

When we are surrounded by people who make us feel inadequate or anxious, negativity becomes a part of our daily lives. We don’t get positive feedback, feelings, and affirmations. Instead, they take us into a negative spiral that changes our perspective completely. 

You can stop that by merely changing the circle of friends. Choose to hang out with those who make you smile and appreciate you being there. It’s a simple yet effective method to feel happy. 
<h3>5. Volunteer</h3>
If you don’t know how to help yourself, try helping someone else. Participate in charity events, volunteer, and help out those in need. By helping others, you will be able to move forward and embrace your past. 
<h2>When to Contact Mental Health Experts?</h2>
If you believe your mental health is spiralling out of control and that negativity has become a daily pattern, it’s best to contact a psychiatrist, psychologist, counsellor, or a GP. When the emotional distress is interfering with your everyday life, that’s when you need help. Experts can help diagnose your burdens and give you the support you need. 

<img class="img-fluid wp-image-5761 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/neg-think4.jpg" alt="Depressed Man Thinking About Problems Sitting In Bed Indoors" width="2000" height="1318" />
<h2>Private Mental Health Clinics UK That Can Help</h2>
Whether you need an assessment, treatment, or evaluation, you can rely on experts to give you the aid you need. If you live in the UK, here are a few <a href="https://www.rateusonline.com/directory/categories/mental-health">mental health clinics</a> that you might be interested in:
<ul>
 	<li><a href="https://harleypsychiatrists.co.uk/online-psychiatrists/" target="_blank" rel="noopener noreferrer">Harley Psychiatrists</a></li>
 	<li><a href="https://www.axaglobalhealthcare.com/en/international-health-insurance/" target="_blank" rel="noopener noreferrer">AXA Global Healthcare</a></li>
 	<li><a href="https://khironclinics.com/clinics/khiron-clinic/" target="_blank" rel="noopener noreferrer">Khiron Clinics</a> </li>
</ul>
They all have a team of experts and programs tailored to their patients’ needs. They can help treat the nervous system and get it back on track. No matter the difficulty you face. 
<h2>Conclusion</h2>
All the negative thinking and emotions can become draining. But, once you figure out the tactics to manage it, you can be much happier and confident in your skin. The tactics we listed here can help you achieve precisely that. If you don’t think you can handle it on your own, ask for help. Many experts will be willing to work with you. Just keep working on your emotional well-being; it will be worth it.

5 Strategies to Stop Negative Thinking for Good

masked-woman-training-during-coronavirus-64NHWPP

Woman in mask. Girl in a park. Coronavirus theme. Woman training.

Masked woman training during coronavirus

As gym and fitness centers are slowly opening across the globe, people are wondering can you wear a face mask while working out? Read on to find the answer.

Can You Wear A Face Mask While Working Out Outdoors?

Here is a conundrum: The exact protective layer that shields us from the coronavirus could pose a threat to people exercising with it. Since <a href="https://www.rateusonline.com/directory/categories/gyms">gyms and fitness centres</a> are slowly opening all across the globe, a lot of people are wondering can you wear a face mask while working out?

Wearing a workout mask has spiked plenty of controversy. While the law is encouraging fitness enthusiasts to wear a facial covering, some experts are completely against it. So, is it really a smart choice to wear a thick covering when trying to breathe heavily? 
<h2>Can You Wear a Face Mask While Working Out?</h2>
In specific regions across the United States and other countries, wearing a gym mask is compulsory. There is no information yet when the guidelines will end.  

The <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/cloth-face-cover-guidance.html" target="_blank" rel="noopener noreferrer">CDC advises</a> people to opt for cloth facial coverings instead of the more restricting masks, like the N-95 respirators. Cloth masks provide enough breathability and protection from invading pathogens. While the respirators should be left to the health care providers.  

But, the question is can you wear a face mask while working out without compromising your health? According <a href="https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/myth-busters" target="_blank" rel="noopener noreferrer">to WHO</a>, it’s not a good idea for people to wear an exercise mask while doing physical activity. It makes breathing difficult and affects their oxygen levels. 

If you have to wear one, do moderate to low intensity exercises. Avoid any heavy activity that may put a strain on your muscles and oxygen levels. Heavy lifting can decrease your cognitive function and accelerate breathing rate. Which is why it is best to do easy exercises. 

<img class="img-fluid alignnone wp-image-5747 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/masked-woman-training-during-coronavirus-ZQQ4W8A.jpg" alt="Woman training wearing a mask" width="2000" height="1333" />
<h2>What Is Happening In the Body When You Wear a Mask and Workout? </h2>
When we wear a protective covering, it reduces the flow of air to the lungs. But, when exercising on a treadmill, it can reduce the oxygen level by almost 17%. That’s the equivalent of running for 1,500 meters, experts explain for <a href="https://www.businessinsider.com/why-may-be-dangerous-exercise-wearing-face-mask-physiology-expert-2020-6?IR=T" target="_blank" rel="noopener noreferrer">Business Insider.</a> 

The material forces us to breathe in less oxygen, which means there is not enough oxygen that gets to the bloodstream. 

With effects such as these, the working muscles don’t get the energy they need, which makes the whole exercising process a lot more taxing. Depending on the type of mask you use, you will experience a different level of airflow restriction. 

Thicker materials let less air move in and out of the mask. When the system doesn’t get the oxygen it needs, it starts to use the sugar in the body as a source of energy. That’s why people feel tired much quicker when having a mask on. 

But, with time, the body will adapt to these changes and learn how to metabolize the oxygen efficiently. However, you should still be very careful when active. If you notice dizziness or loss of balance after wearing the mask for too long, it is best to take a break and get your breathing in order. 
<h2>Am I Safe With the Mask On?</h2>
In general, yes. Facial coverings are considered a relatively safe option when doing physical activities, advises <a href="https://www.cnet.com/health/how-to-exercise-with-a-face-mask/" target="_blank" rel="noopener noreferrer">Grayson Wickham</a>, a conditioning specialist, and a physical therapist for CNET.  

For the majority of the population, the facial covering won’t affect their performance. But, it’s still crucial to monitor your health and notice any changes in your body, like lack of breath, dizziness, tingling, numbness, etc. 

While we do know how masks are affecting our breathing patterns, we have yet to find out if the coverings have a physical impact on our exercising routine, experts’ advice for the <a href="https://www.nytimes.com/2020/06/17/well/move/exercising-while-wearing-a-mask.html" target="_blank" rel="noopener noreferrer">New York Times</a>. The air restriction exposes us to discomfort and balancing difficulties. Therefore, it is possible that these changes will somehow affect our exercises. 

Since working out at your usual pace will get you tired quicker, wearing the mask will force you to rely on intense efforts, such as changing the intervals and doing more repeats. For certain individuals, this can result in lightheadedness. 
<h2>Who Shouldn’t Wear a Mask When Physically Active?</h2>
According to experts, anyone with respiratory diseases or cardiovascular issues should take extra precautions when exercising with facial coverings. There is a possibility their condition can worsen over time. In cases such as these, it is best to exercise at home rather than in fitness facilities. 

<img class="img-fluid alignnone wp-image-5749 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/woman-doing-exercise-outdoors-at-home-corona-virus-L395E9Z.jpg" alt="Woman with face masks doing exercise outdoors at home" width="2000" height="1333" />

Here is an example of the conditions that could get affected by the facial covering:
<ul>
 	<li>Asthma</li>
 	<li>Bronchitis</li>
 	<li>COPD (chronic obstructive pulmonary disorder)</li>
 	<li>Pulmonary fibrosis</li>
 	<li>Other lung &amp; heart issues</li>
</ul>
If you believe to be at risk of worsening your health condition, consult with a doctor to see whether or not you should wear a mask when physically active. 
<h2>Why Is Wearing an Exercise Mask So Important While Working Out ?</h2>
It’s normal that people find facial coverings unpleasant. But, it is essential to wear them until the virus completely dissipates. The reason why countries have made them mandatory is to help people stop the spread of the bacteria. 

They are wearables that provide people with the opportunity to protect themselves and those around them from the disease. By wearing these coverings in the open, you show that you care about the well-being of others. 

If you can’t wear a mask when exercising, it’s best to stay at home and be active in a confined space. That way not only do you protect yourself but your family as well. Remember, if you don’t wear a mask around people, you increase your risk of contracting COVID-19. The virus can then be transmitted to your home.
<h2>Final Thoughts</h2>
Wearing masks when at the gym is still mandatory for many countries. But, it is not the healthiest approach for people with respiratory and heart diseases. It is vital to wear these coverings as a means for protection against COVID-19. But, for individuals with underlying health conditions, it is best to exercise at home without the coverings. 

&nbsp;

Exercising With the Mask On – What Type of Exercises to Try to Stay Safe?

Online Yoga. Happy Couple Sitting In Lotus Position At Laptop Meditating Together At Home. Relaxation Exercise Concept

Happy Couple Sitting At Laptop Meditating Together At Home

Fitness trends are constantly evolving and with busy schdules, these trends have become a necesasity. Here is a list of top fitness trends for 2020.

Top Mainstream Fitness Trends For The Year 2020

Ever since the outbreak began, fitness enthusiasts had to revamp their exercising routine completely. No gyms, no classes, and no more typical group fitness training. These couple of months are indeed difficult, but people managed to chomp through it and find a way to <a href="https://www.rateusonline.com/how-are-virtual-gyms-becoming-increasingly-popular/">enjoy fitness under lockdown</a>. That’s where the latest fitness trends can come in handy. They’ve become the go-to choice for exercising in quarantine and will most likely persist after the lockdown ends. We compiled a list of the top fitness trends for 2020 you should know about. 
<h2>7 Top Fitness Trends for 2020</h2>
According to a <a href="https://www.acsm.org/read-research/trending-topics-resource-pages/acsm-fitness-trends" target="_blank" rel="noopener noreferrer">survey</a> by the American College of Sports Medicine, some fitness trends this year may get more attention than others. Based on the reports from 3,000 different fitness professionals, here are some of the most popular trends that might remain mainstream for the long haul.
<h3>1. Virtual Workout Classes</h3>
A virtual workout is a popular option for carrying out a fitness routine without having to leave the house. It is one of the most practical fitness trends due to its flexibility and convenience. People exercise whenever they need and for as long as they like. Just pick a day and time, and you are good to go. 

<img class="img-fluid alignnone wp-image-5690 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/1p1111.jpg" alt="Exercising At Home watching online tutorial" width="2000" height="1245" />
<h3>What Virtual Workout App to Try?</h3>
There are many virtual fitness apps out there, each designed to fit your personal taste. If you don’t know which one to pick, you might want to check out <a href="http://www.virtualtrainerapps.com/">Stark Fitness</a>. It’s a convenient app with a complete full-body routine. 
<h3>2. HIIT (High-Intensity Interval Training)</h3>
Another famous trend during quarantine is HIIT. Since the lockdown began, there was a 58% increase in HIIT articles on a global level. 

According to Joe Mitton, an experienced trainer, more and more people are noticing the perks of HIIT workouts. They are much easier to do at home and excellent for the body. 

Now that fitness enthusiasts are familiar with the benefits, they will be more eager to keep doing them even after the lockdown ends. Joe believes that by then, people will already form a habit of doing HIIT. 

Emma James, an expert physiotherapist, shares the same thoughts. She revealed for Metro UK that a lot more people are now interested in HIIT, and there has been a sudden boost in HIIT classes online. 
<h3>3. Wearable Tech – An Excellent Opportunity for Growth for <a href="https://www.rateusonline.com/directory/categories/health">Health and Fitness Companies UK</a></h3>
Anything from smartwatches to fitness trackers, GPS, and heart monitors are a popular trend. They have such a dominant role in fitness that by 2025, it is estimated that wearable tech will be a $74.03 billion dollar industry. That’s almost 18% more than what it is right now in 2020. 

These devices remain a well-known trend for two consecutive years and show no sign of backing down anytime soon. 
<h3>4. Free Weight Training</h3>
Before the pandemic, strength training was the "jack-of-all-trades." But, now the cards have turned to free weight training, explains the American College of Sports Medicine. 

Instead of having to spend a hefty sum on expensive fitness equipment, people are opting for bands, kettlebells, dumbbells, free weights, barbells, etc.  Heavy weight lifting has dropped in favour. As a result of this growing trend, new exercises have become available that can make this type of training more effective. 
<h3>5. Yoga</h3>
A lot of people are familiar with the benefits of yoga for mental health. This type of activity has long been a popular choice for calming the mind and soothing stress. But, in quarantine, yoga has become a staple for many. 

<img class="img-fluid alignnone wp-image-5689 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/07/1p111.jpg" alt="women doing online yoga training program in the tablet at home" width="2000" height="1335" />

Due to its renowned capabilities to tone the body, strengthen the system, and improve flexibility, a lot of people have opted for yoga instead of high-intensity workouts. It provides therapeutic effects and is not as taxing on the system as bodyweight training is. 

Experts believe that yoga will remain one of the top trends, even post lockdown. 
<h3>6. Insta-Live Sessions</h3>
Instagram always had a huge influence on growing trends. Fitness activities are no exception. Since people want to stay in touch with friends and have someone to join them for physical activity, they will organize live events on Instagram, online courses, and workouts. 

This is a great way to boost self-confidence and still stay in a secluded environment. That’s why there has been a sudden rise in Insta-live sessions. 

Even though you are not working out side-by-side with the other people, you still get that feeling that you are socializing and building a meaningful relationship with others. Overall, if you don’t want to exercise by yourself, you always have the opportunity to stream the content and get reactions from viewers. 
<h3>7. Hiring Personal Trainers</h3>
Since the survey was published, hiring a personal trainer remained among the most popular trends. 

Over the last couple of years, many fitness enthusiasts interested in shedding some pounds have hired professionals to help them out. But, with the current pandemic, it seems an even more practical solution. 

Clients organize one on 1 session and try out specific routines as recommended by the trainer. These routines are tailored to the client’s needs. They are uniquely designed to help them achieve their goals. Plus, people can choose where to have a training session, either at home or online. That’s what makes it a convenient choice for day-to-day use. 
<h2>Final Thoughts</h2>
Fitness Trends are constantly evolving. Since we are spending a long time behind the computer screen, these trends have become a necessity. But, with the epidemic, some of those that used to be popular have lost their shine. Now, gadgets and online sessions are becoming more and more influential. While it is difficult to predict which trends will come and go, with the options we listed here, you can get a general idea of what you can expect.

7 Fitness Trends that Will Remain Mainstream Even After Coronavirus

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Blood type may predict susceptibility for certain diseases. Learn how blood type and health is interconnected, types of impact and diet you must intake.

Blood Type and Health: How Does Your Blood Group Risk You of Diseases

What’s the real impact of blood type on health? Could it make people susceptible to different diseases? These are all questions that baffled scientists over the years. But, with the currently available research, it seems that there really is a connection between the blood type and a person’s susceptibility to disease. 

Here, we have compiled all the statistical analysis on the different blood groups, including the diseases they are connected with. If you want to find out more about your body, you’ve come to the right place. 

Here is all there is to know about the risk factors associated with each blood group. 
<h2>Blood Type and Health – How Are They Connected?</h2>
All blood, regardless of the type, features the exact same building blocks. But, they all have their own role to play, for example:

 • White Blood Cells – are cells responsible for combating infections.

 • Red Blood Cells – responsible for transporting oxygen.

 • Platelets – help with blood clotting after an injury.

 • Plasma – is a fluid that transports the blood cells through the veins.

Another important factor is the antigen structure. These antigens are present on the outside of the red blood cells and are meant to protect the blood supply. They can spot invading pathogens and trigger an <a href="https://www.rateusonline.com/immune-boosting-foods-to-strengthen-immunity/">immune response that will attack these </a>invaders. 

The actual impact of blood type on health depends on the antigens and antibody makeup. They cause some blood groups to be more susceptible to certain sicknesses than others. Here is how each blood group is linked to a specific disease. 
<h2>How to Find Out Your Blood Type?</h2>
If you are wondering how to find out your blood type, you have two choices: get tested at a clinic, or use an at-home testing kit.  

If you decide to go to the doctor’s office, a nurse will draw your blood and take it to a lab for further analysis. However, you will have to wait a while, to get the results. 

If you are interested in a more practical solution without having to leave the house, you can do that too. Get a blood typing kit that uses a needle for pricking the finger. This kit is equipped with reagents that detect the Rh factor and antibodies in the human system, quite like the one they use at the clinic to find out one's blood type.

The sooner you find out your blood type, the better. Remember, every type of blood needs a specific <a href="https://www.health.harvard.edu/blog/diet-not-working-maybe-its-not-your-type-2017051211678">blood type diet</a>. While it’s essential to eat diverse meals, some blood types benefit from certain types of food. 

So, you should include them more in your diet. Here are the typical options of good foods that should be included in a blood type diet. For example, for type O, it’s best to choose foods high in protein, type A fruits, type B meats, seafood, and grains, and for AB all kinds of dairy, grains, and fruits. 

<img class="img-fluid alignnone wp-image-5526 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/blood-test-XPBJ4XD.jpg" alt="pathologist holding test tube with blood sample" width="2000" height="1333" />
<h2>Blood Type and Health - 7 Different Types of Impact</h2>
Most people check their blood groups to safely receive or donate blood. But, there is another factor that people often fail to notice – susceptibility to diseases. The building blocks in each blood type could put people at risk of developing some medical conditions. 

Here are a couple of ways your health and blood group are connected. 
<h3>1. Cardiovascular Illness</h3>
There is a clear correlation between the type of blood and the heart. Since the heart is responsible for pumping the blood for the rest of the body, different antigens can put the heart at risk. Based on <a href="https://www.ahajournals.org/doi/full/10.1161/atvbaha.112.248757" target="_blank" rel="noopener noreferrer">clinical reports,</a> it is all because of the ABO gene. 

Since the gene exposes the body to blood pressure fluctuations, it also exposes the heart to <a href="https://www.rateusonline.com/directory/categories/health">potential health problems</a>. 

This gene is highly present in individuals with B, A, and AB blood groups. People associated with these blood groupings are at high risk of developing any cardiovascular diseases while the O blood type has a moderate to low risk of experiencing these health issues. 
<h3>2. Blood Clots</h3>
Blood clotting can be a serious problem for certain individuals. Based on <a href="https://www.heart.org/en/news/2020/01/23/whats-blood-type-got-to-do-with-clot-risk" target="_blank" rel="noopener noreferrer">studies</a>, A and B blood groupings are at risk of developing this health problem. 

The ABO gene is closely related to heart conditions, especially when the heart and lungs are exposed to long periods of air pollution. 

As we mentioned before, individuals with the ABO gene are already exposed to heart problems. But, when there is an outside influence that adds even more fuel to the fire, it makes people vulnerable to a heart attack. 

The major difference between the ABO gene and O type is the number of blood clots present in the veins. People with B or A blood group have a 47% chance of developing blocked arteries in the lungs, and a 51% chance of vein thrombosis compared to those with O blood type. 
<h3>3. Infectious Diseases</h3>
Some blood groups are more vulnerable to contagious illnesses, stated Amesh A. Adalja, an expert on infectious diseases. These are individuals with blood type A. Due to their antigen buildup, they are more vulnerable to viruses, like cholera, and might experience more loose bowels and nausea than other blood groups.

This can explain how your <a href="https://www.sciencefocus.com/news/blood-type-a-more-vulnerable-to-coronavirus/">blood type affects your risk of COVID-19</a>. Based on reports from the BBC, out of the 206 patients evaluated with the coronavirus, 85% of the infected had type A blood group. 

While the research is still in its early phase, it seems that individuals with this type of blood group should be extra vigilant when protecting themselves against COVID-19. 
<h3>4. Cancer</h3>
There are numerous factors that can contribute to cancer, but sometimes, the blood type could be one of them. 

Type A individuals have a 20% higher odds of developing tummy cancer than type O individuals. While Type O could be more susceptible to renal cancer, susceptibility to skin cancer is present in all blood groupings, but for the O types, it can prove a more serious problem. 
<h3>5. Dementia and Loss of Memory</h3>
According to Penn Medicine, the ABO gene has a major influence on memory and brain function. In fact, individuals with this gene are 83% more likely to develop memory issues than those with O type. In some cases, this could cause dementia. 

The main contributor could be high cholesterol, blood pressure, or a metabolic condition. All these health problems are known for resulting in cognitive impairment, and in rare cases – dementia. Once the blood circulation to the brain is interrupted, it could also affect the heart. 
<h3>6. Poor Fertility</h3>
People with type O may have the most beneficial blood for donation, but they are also <a href="https://www.healthtestingcenters.com/what-you-need-know-about-blood-type-and-your-health/">susceptible to major health problems</a><a href="https://www.healthtestingcenters.com/what-you-need-know-about-blood-type-and-your-health/">.</a>

Clinical reports show that this blood group exposes individuals to peptic ulcers. It also has an increased possibility of contributing to a decline in fertility in women. 

Actually, women with type O, are vulnerable to having poor egg quality and decreased egg count than those with the ABO gene. 
<h3>7. Malaria Resistance</h3>
According to studies, individuals with type O are less likely to get infected with malaria. This blood group uses a unique mechanism to fend off the disease and protect the body. Unfortunately, the ABO gene doesn’t have that natural protection and is very vulnerable to the infection. 
<h2>What Should You Do to Protect Yourself?</h2>
There is no need to feel distressed. Even though the blood type might seem like a serious problem, it’s not the only contributor to health complications. Everything can be prevented with a healthy lifestyle and proper treatment. As long as you have the right tactic, you will always be one step ahead.

The trick is to:

 • Eat a well-balanced diet

 • Avoid polluted areas

 • Get physically active

 • Sleep well

 • Drop unhealthy habits (smoking, drinking, eating unhealthy meals)

 • Regularly monitor your health condition.

Don’t forget, if you have any underlying medical condition, or you believe to be at risk of developing a serious disease, it’s best to consult with your doctor. Monitoring your health status can be immensely helpful in the long run. 
<h3>Final Thoughts</h3>
The blood type is one of the many factors that can enhance the risk of developing certain health issues. However, it is not the only contributor. Your lifestyle, health, and habits will have a major role to play. Of course, being aware of your possible health problems could have a major impact on your life. 

By figuring out what your blood grouping is capable of, you will find the right tactic to manage the condition. The key is to stay healthy, lead an active lifestyle, and give the body the protection it deserves. With the right habits, you can avoid many serious health issues.

How Does Your Blood Type Affect Your Risk of Diseases?

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Looking to Strengthen Your Immunity? Try These Ultimate Immune-Boosting Foods!

Many foods can strengthen your immunity. But the list here focuses on some of the most efficient immune boosting foods you must include in your diet.

Immune Boosting Foods to Strengthen Your Immunity

Almost 3% of adults in the U.S. have weak immunity<a href="https://www.webmd.com/hiv-aids/news/20161028/nearly-3-percent-of-us-adults-have-weakened-immunity-study" target="_blank" rel="noopener noreferrer">, statistics</a> show. The weaker the immune system, the higher the chance of contracting a virus or a bacteria. 

Nutrients, such as vitamins D, C, A, and E, can improve immunity and protect the body. But, no "miracle diet" will increase the body's natural defences overnight. 

That's where <a href="https://www.rateusonline.com/2020-good-eating-and-healthy-living/">immune-boosting foods come into play</a>. 

If you want to figure out how to cope better with the coronavirus pandemic, you are in for a treat. We have collected a list of healthy foods that can help you make a difference. Here is all you need to know about them. 
<h2>8 Immune Boosting Foods You Need to Eat</h2>
Until we get a vaccine, our immune system will be the first line of defence against the coronavirus and other bacterial infections. 

It's a multi-purpose defence mechanism that fends off invading organisms and bacteria. That's why it is essential to boost your immune system during the COVID-19. Eating healthy can help you achieve that.

<div id="attachment_5520" align="alignnone" width="2000"]<img class="img-fluid wp-image-5520 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/woman-hands-cutting-vegetables-on-wooden-backgroun-CTQJCJ6.jpg" alt="immune boosting foods" width="2000" height="1324" /> cutting vegetables on wooden background</div>

While you can't rely on food to prevent the disease, it can shape the body to tackle the invading pathogens with ease. 

Here are a few immune-boosting <a href="https://www.weforum.org/agenda/2020/04/immune-system-fight-off-disease-coronavirus-covid19-pandemic/">foods you should add to your diet</a>. 
<h3>1. Broccoli</h3>
Broccoli is an all-time favourite. It has the nutrients and minerals that make it the ultimate immune booster. You are getting:

  • Plenty of Vitamin C (over 65% of the recommended daily intake just from 1/2 cup)

  • Selenium with immune-boosting properties

  • Extra Vitamin K, phosphorous, zinc, and magnesium

  • Enough antioxidants and beta-carotene

Due to their beneficial properties, this food is highly fIt's also one of the essential food choices for a fully-functioning immune system. 
<h3>2. Red Bell Peppers</h3>
If you think these veggies lack enough vitamin C, think again. Just an ounce of these nutrient-rich foods is packed with over three times the vitamin C amount you get in citrus. They contain 127 mg of this vitamin, which is more than enough to get the system under control.

In other words, with just a half a cup of these veggies, you are getting more than 150% of the daily recommended dose of Vitamin C.  

The <a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/">vitamin's immune-boosting properties </a>should be your top priority. 

With Vitamin C, the system gets plenty of beta carotene, which is known for rejuvenating the skin and keeping the eyes healthy.  Another reason is the antioxidants. They help the antibodies in the human system to build up a defence. Plus, they shield the organs from harmful infections. 
<h3>3. Poultry</h3>
It may look like an odd choice, but poultry, especially chicken, is an excellent source of zinc. People think of chicken as a typical fast-food option. But, there is more to chicken than it meets the eye. Boiling it or adding it to soups can have some fantastic properties. 

With this choice of food, you are supplying your system with plenty of nutrients with anti-inflammatory compounds. 

They are known to <a href="https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition">improve the body's natural immune response</a>. 

But that's not all! 

With warm chicken soup, you can clear out the nasal passages, speed up rejuvenation, and help the body recover quicker.
<h3>4. Carrots</h3>
According to the Cleveland Clinic, carrots have more to offer than just protect the eyes. They are packed with Vitamin A, which is essential in strengthening immunity and preventing bacterial infections. 

The reason for that is relatively simple. These veggies have carotenoids that the body uses to convert into vitamin A. 

Without this vitamin, the body will have trouble functioning with full force. In case of a deficiency, it can cause liver problems, affect the fat malabsorption, and result in all sorts of problems for the human system. In the end, it starts to impair immunity and makes the body vulnerable to disease. 

Adding carrots to your diet can change that. It will give your immune system the boost you are hoping for.
<h3>5. Blueberries</h3>
These fruits are a staple for boosting the immune system and respiratory tract. Based on clinical reports, they are natural immune boosters, and it is all thanks to their flavonoids. 

Flavonoids are known for their antioxidant compounds and can help with a series of health problems. People mainly use them to overcome the common cold and avoid respiratory tract infections. Since COVID-19 is a respiratory illness, adding plenty of blueberries to your diet can come in handy. 

The goal is to strengthen the system and avoid respiratory complications. 
<h3>6. Dark Chocolate</h3>
<a href="https://www.dailysabah.com/food/2020/02/17/dark-chocolate-a-delightful-way-to-boost-your-immune-system">Dark chocolate has a lot to offer</a>. Aside from its sweet taste, it can strengthen the immune system. The cacao in the food is packed with phenolic compounds, which have immune-strengthening properties. They replenish the natural defences in the human body and help build up a resistance to invading pathogens. 

<img class="img-fluid alignnone wp-image-5521 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/dark-chocolate-with-cocoa-V9HMUBL.jpg" alt="Dark chocolate bar whole and chopped in a ceramic plate " width="2000" height="1333" />

But, when the body doesn't have that resistance or the natural defences are too weak, you become susceptible to diseases. With dark chocolate, you get to enjoy a sweet treat and build up an immunity at the same time. 

The key is to eat in moderation. 
<h3>7. Garlic</h3>
Garlic is another excellent addition to fending off germs and bacteria. 

To analyze the full effect of this food, researchers evaluated 146 individuals who took garlic supplements. The group who consumed the supplements decreased their chances of developing a cold by 63%. And those who already had a cold shortened the infection by 70%. 

The key to its disease-battling capabilities lies in the allicin. This is a potent compound naturally present in the garlic. It interferes with the white blood cells and helps battle the invading pathogens. 
<h3>8. Turmeric</h3>
Most people use it as a spice. Others prefer to use it as a natural remedy. Yet, not everyone is fully aware of its immune-boosting properties. 

That's right; turmeric would make an excellent addition to any diet for those looking to build a natural resistance to infections. 

Since it contains plenty of curcumin, it is packed with anti-inflammatory and antioxidant properties. The way it works is quite impressive. Turmeric enhances the immunomodulating capacity of the human body. 

When the system is under a lot of stress, for example, from the common cold, the curcumin will give it a slight boost. The natural compounds in the curcumin can stimulate the nerve centre and help balance out the effects of the infection. 

With long-term usage, the body builds up a natural resistance and can better-overcome diseases. 
<h2>Conclusion</h2>
As you can see, many foods can strengthen your immunity. But the list here focuses on some of the most efficient immune-boosting foods. If you include them in a well-balanced diet and are mindful of the food you eat, you will be on the right track to boosting your immunity.

Looking to Strengthen Your Immunity? Try These Ultimate Immune Boosting Foods!

woman-in-blue-shirt-wearing-face-mask-3881247

Which Kind of Face Mask Is the Best Protection Against Coronavirus?

What is the best face mask for virus protection currently available? Here is everything you need to know about types of face masks, how it works, and tips.

Which is the Best Face Mask for Virus Protection ?

Face masks are currently in high demand. These facial coverings have become a staple for protecting people against the ongoing pandemic. Most of the population are wondering what’s the best face mask for virus protection.

Since the virus broke out, everyone has been stocking on all kinds of facial coverings they can get their hands on. But, the problem is, not every face mask will offer the ultimate protection against the coronavirus. 

<img class="img-fluid alignnone wp-image-5345 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/face2.jpg" alt="young woman in medical mask" width="2000" height="1334" />

The question is, what kind of face mask should you wear? What is the best form of protection currently on the market? If you want to differentiate between all the face masks for sale, we’ve prepared a detailed guideline for you. Here are a couple of <a href="https://www.rateusonline.com/how-to-make-a-diy-medical-face-mask/">face mask tips</a> you should know about.
<h2>Why Do Face Masks Take Such a Predominant Role?</h2>
Over 50 <a href="https://www.aljazeera.com/news/2020/04/countries-wearing-face-masks-compulsory-200423094510867.html">countries have made face masks mandatory</a>. Now, millions of people wear them every single day. But very few actually understand how do face masks work. 

The reason why these coverings have become a necessity is relatively simple. They are the primary layer of protection from the pandemic. They aid people by:

 • Limiting face to face or hand contact. The masks act as a physical barrier between a contaminant and the wearer’s lungs. 

 • Reduces the spread of the infection. It's vital to know how to wear a face mask when sick. If a user is infected, the mask will trap all the particles from the infection inside the mask and prevent them from getting airborne. It protects those around the infected individual. 

 • Decreases infection rates. People should also know how to wear facemasks when not sick. Wearing a mask shields the user from getting infected by inhaling airborne particles. This helps individuals protect themselves.

Because of their massive impact, people are encouraged to wear a face mask as a protection protocol against the coronavirus. It’s vital to have at least one, reusable face mask for every member of the family. 
<h2>Best Face Mask For Virus Protection</h2>
Face masks are the go-to choice when trying to stay safe from the epidemic, alongside proper hygiene and social distancing measures. 

But, what you wear matters and you need to pick the best face mask for virus protection that won’t expose you to airborne particles. Here is everything you need to know about face masks and which type you should go for. 
<h3>Respirators - Best Face Mask For Virus Covers for Professional Use</h3>
Respirators are seal and fit tested facial coverings manufactured of tangled fibres. Their sturdy surface makes them the most efficient option for filtering air pathogens. Each respirator mask has to fit the strict NIOSH standards before it is ready for sale. 

However, there are <a href="https://www.healthline.com/health/best-face-mask-2#types" target="_blank" rel="noopener noreferrer">different kinds of respirators</a> with various efficiency rates: 

  • N100 respirators are designed to filter 99.7% of the airborne particles.

  • N99 respirators can filter 99% of the airborne particles.

  • N95 respirators are meant to filter 95% of the airborne particles. 

Many are equipped with a valve, which helps the air get out and makes it easier for the wearer to breathe. 

Even though these are the best face masks for protection against COVID-19, they should be left to the healthcare personnel working in the frontline, <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/cloth-face-cover.html" target="_blank" rel="noopener noreferrer">recommends the CDC</a>. 

People who are not constantly in contact with the virus don’t need such rigorous facial coverings. And since there is a shortage of masks and medical equipment, anyone in the healthcare industry could use these respirators. 
<h3>Surgical Mask - Best Face Mask Virus Cover For Day To Day Use</h3>
Surgical facial coverings are a single-use protection measure designed to expand as you cover the jaw, mouth, and nose. They are manufactured of synthetic fabric, which is a breathable material. 

Compared to the respirators, these facial coverings don’t require strict standards. They can’t form an airtight seal either but are the best option for protecting people from the coronavirus on a day to day basis. 

Based on reports, they can filter out the pathogens from 10% to 90%. 

Even though they are not as efficient as respirators, they offer just the right layer of protection from respiratory diseases for anyone that is not on the frontline working with COVID-19 infected patients. They are an excellent option for consistent use and a practical solution for shielding the lungs from airborne droplets. 
<h3>Cloth Masks - Best Face Mask To Protect From Germs If Made Correctly</h3>
If you’ve decided to make your own washable facial covering, you’ve definitely gone for a cloth mask. These masks can protect the wearer from airborne particles, but only if they are the right fit. Otherwise, all the gaps near the jaw, cheeks, and nose will expose you to the virus and can get inhaled. 

<img class="img-fluid alignnone wp-image-5347 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/zero-waste-face-mask-virus-protection-JNBFXPQ.jpg" alt="Handmade facemask from cotton natural fabric." width="2000" height="1333" />

Plus, some fabrics are not good enough to keep out the droplets. Compared to its surgical counterpart, it might not be the best alternative. But it is much better than not wearing anything. 

So, if you prefer to wear a cloth mask, make sure it fits perfectly and doesn’t have any gaps.  Also, use 100% cotton fabric to add layers of protection, recommends the CDC. This is a common material used when making bedsheets. It has plenty of layers and is just thick enough. 

However, avoid any material that is extremely thick, like a vacuum cleaner bag, or you will have trouble breathing. If you want to add even more protection, you can add DIY filters, like paper towels or coffee filters. This is the ultimate option for creating a safe facial covering. 
<h3>What Kind of Mask Should You Pick?</h3>
<a href="http://emag.medicalexpo.com/which-masks-actually-protect-against-coronavirus/">Infected individuals should wear a surgical mask </a>to prevent the spread of the disease, experts suggest. But, these types of face masks are also practical for daily use. 

People who don’t have a surgical facial covering or want to make their own can wear a cloth mask, preferably from 100% cotton. 

For caregivers, medical workers, and frontline doctors, respirators are the ultimate choice. They need the highest layer of protection with proper filters so that they won’t be exposed to the infection. 

The U.S., for example, focuses on N95 respirators for medical personnel. However, due to the lack of proper equipment and mask shortages, there aren’t enough N95 respirators for every caregiver. That’s why it’s best to leave these masks for doctors who work with COVID-19 patients.  
<h3>Should You Dispose of Your Mask or Reuse It?</h3>
Cloth masks can be washed and reused. However, surgical masks are meant to be thrown away. The material can tear, which makes it very difficult for washing. Respirators can either be reusable or disposable. The reusable alternatives allow you to change the filter. Depending on the level of exposure, these filters will have to be replaced after 3 to 8 hours. 
<h3>Final Thoughts</h3>
Facial coverings are a crucial factor for fending off respiratory illnesses, like the coronavirus. When paired with adequate hygiene and social distancing, they can be an excellent option for avoiding the disease. Of course, each type of facial covering is not without its flaws and effect. 

Depending on the material you use, the construction, and filter, they can help you prevent the invasion of pathogens and protect the lungs. The three main options for best face mask for virus protection to choose from are surgical, respirators, or cloth coverings. 

Respirators offer the ultimate protection. But are meant for people working with close proximity to infected individuals. Surgical and cloth coverings should be your top-priority for day-to-day use. Let us know if you found this guide helpful in the comment section below.

Which Kind of Face Mask Is the Best Protection Against Viruses?

Hands of person spraying computer keyboard on office table with disinfectant to kill bacteria

Office worker cleaning keyboard

Maintaining strong hygiene and workplace sanitation protocols improves the employee’s physical and emotional well-being. Here is how?

Workplace Sanitation! Why it should be strictly implemented at workplaces

Did you know that any desk at the workplace could get over 400 times filthier than a regular toilet seat? 

Since an average worker will spend 8 hours every day in this working environment, it is essential to dedicate just as much energy to maintain a clean working space with workplace sanitation. 

Here we will show you six key reasons <a href="https://www.vpppa.org/connect/blog/the-importance-of-maintaining-hygienic-office-spaces">why workplace</a> <a href="https://www.vpppa.org/connect/blog/the-importance-of-maintaining-hygienic-office-spaces" target="_blank" rel="noopener noreferrer">hygiene and sanitation</a> should be your top priority. 
<h2> 6 Reasons W<span data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;why is hygiene and sanitation strictly implemented in the workplace&quot;}" data-sheets-userformat="{&quot;2&quot;:14524,&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:2,&quot;14&quot;:[null,2,0],&quot;15&quot;:&quot;Calibri&quot;,&quot;16&quot;:11}">hy Hygiene and Sanitation should be Strictly Implemented in the Workplace</h2>
According to a survey from the GCCFM, over 31% of the 650 people evaluated, stated that the keyboards in the office don’t get cleaned at all. Another 36% had the same thoughts about the computer mouse, and 28% about the telephone. 

But, that’s not all. 

The Office for National Statistics, recently revealed that there is a sudden spike in sick days taken since 2011. Employees have asked for more than 12 million sick days. This is costing companies millions. Even though these diseases could easily be prevented, more and more people are getting infected.  

That’s right; there are many companies that don’t pay as much attention to hygiene and sanitation as they are supposed to. Here, we will show you exactly why these habits are essential for your workspace.
<h3>1. Cleanliness Increases Productivity</h3>
You might find it troubling to fill the <a href="https://www.rateusonline.com/directory/categories/carpenters-and-joiners">cabinets or drawers</a> with documents, but it is a time well spent. Based on reports from Harvard Business Review, the cleaner the working space, the easier it is to focus. 

You will quickly find the documents you need; you will skim through the kitchen supplies and find the tools in a matter of seconds. In other words, cleaning solves your everyday hassles. All the clutter will no longer waste your time. Instead, everything will be well-organized and easy to work with. 

In turn, you become more productive and efficient. You can focus faster and get the projects done. The reason for that is relatively simple. 

Our brains like order, studies show. It improves our visual memory and helps us pay attention to detail. 

So, if you want to be more productive at work, try to keep your workplace as clean as possible. 
<h3>2. Hygiene Improves Wellbeing</h3>
All the bacteria, germs, and viruses lingering on surfaces can be a massive problem for the staff. If the workplace is not cleaned for a prolonged time, every person in the office is at risk of catching an infection. 

<img class="img-fluid alignnone wp-image-5312 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/san1.jpg" alt="Worker in protective suit and rubber gloves wiping surfaces with special spray that kills viruses and bacteria" width="2000" height="1333" />

Do have in mind that the germs remain active for many months. Without sanitation, like hand<a href="https://www.rateusonline.com/hand-hygiene-steps-you-should-follow-right-now/"> sanitizer gel or disinfectants</a>, the chances of getting these germs transferred to someone’s skin are very high. 

Aside from germs, all the dirt and debris will attract pests and rodents. Leaving crumbs in the kitchen, not emptying the trash bins – all of this is a breeding ground for rats and cockroaches. 

Luckily, there is a way to avoid this. Keeping the space spotless will stop the spread of these infections and keep the critters at bay. As a result, the staff will take less sick days and work better. 
<h3>3. Proper Cleaning Habits Give the Company a Good Image</h3>
Investors, clients, suppliers, they will all come to visit your company. The first thing they will judge is the working environment. If you want to leave a good impression, you need adequate cleaning habits. 

If you don’t, you risk losing all you’ve worked for. Remember, bad words travel quickly, and when it comes to maintaining high standards in the industry, you need exceptional cleaning habits. 

This is a simple yet efficient way to build a good reputation. Anything too sloppy will not work in your favour. 
<h3>4. Cleanliness Makes a Safer Working Environment</h3>
It is easy to trip and fall when the floor is too cluttered. 

With shared spaces, like the <a href="https://www.rateusonline.com/directory/categories/plumbers">bathroom and kitchen</a>, this will be a hazardous issue. Here, it is easy to spill a drink or some water on the floor. The longer the space remains dirty, the bigger the odds of it becoming a threat. 

<img class="img-fluid alignnone wp-image-5313 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/san3.jpg" alt="A person cleaning hand with anti-bacterial hand disinfectant sanitizer dispenser at work" width="2000" height="1333" />

The same thing applies to leave garbage on the stairs or tight corridors. To reduce the possibility of injury, it is essential to take the right precautions and clean out the trash. You can also put floor mats on slippery areas. 

In the end, you will get a safer working space with fewer signs of trouble. 
<h3>5. Cleaning Saves You Money</h3>
Though it might not look like it, with regular cleaning, you are saving yourself plenty of money in the long haul. 

For example, the office will need refurbishment. The less attention you pay on cleaning, the quicker the rooms will tear and wear. 

You can’t skip refurbishment, but you can postpone it if the place is clean. With regular cleaning, you preserve the windows, floor, furniture, walls, etc. From time to time, it’s good to do a deep-cleansing and get rid of even more grime. This is an excellent upkeep strategy. 
<h3>6. A Spotless Environment Boosts Air Quality</h3>
Did you know that the air indoors can get 100 times dirtier than the one outdoors? 

That’s right; airborne pollutants quickly get inside the workplace. But, if you don’t clean too often or open up the windows, the air will flow through the entire space, carrying the pollutants with it. 

If a worker has breathing health problems, like asthma, for example, these pollutants can be a severe trigger. Plus, debris and dusk will accumulate over time and drift in the air. Even though you can’t see them with the naked eye, they will pose a threat to your breathing. 

That’s precisely where hygiene comes into play. By keeping the area clean, you reduce the pollutants, remove the debris, and dust. For individuals with breathing difficulties, such fresh air will be immensely helpful. 
<h3>Final Thoughts</h3>
Cleanliness leaves a strong impression on your potential investors and clients. It instils trust and confidence. 

Maintaining healthy hygiene and sanitation<a href="https://www.rateusonline.com/why-businesses-should-make-workplace-well-being-a-priority/"> protocols at the workplace </a>can also improve the employee’s physical and emotional wellbeing. That’s how you show that people can trust in your services and products. If you are looking to leave a good impression, you should first implement proper cleaning habits.

Why Hygiene and Sanitation Should Be Strictly Implemented in the Workplace

Woman sewing cotton anti virus mask. Handmade facemask from natural fabric.

Zero waste face mask, virus protection.

People can rely on DIY medical face mask while going in public. Sew your homemade facemasks but don't make it a substitute for preventive strategies.

DIY Medical Face Mask Complete Guide - RateUsOnline

With the constant shortages of medical-grade facial coverings like N95 respirators and medical masks, many governments have suggested that people turn to homemade coverings. This is a practical solution for protecting yourself from the ongoing pandemic.

People can rely on DIY face covers in a public setting, particularly when going <a href="https://www.rateusonline.com/6-clever-tips-to-buy-healthy-food-on-a-budget/" target="_blank" rel="noopener noreferrer">grocery shopping</a> or purchasing something from the pharmacy. 

But, since anyone can make them from everyday materials, there have been a lot of questions about this type of DIY cover. Can sewing your mask protect you well from the recent pandemic. What kind of fabric should I use to make the ultimate DIY medical face mask? 

We have decided to answer all your questions for you. We also included a step-by-step guide on how to make the ultimate DIY medical face mask at home. 
<h2>Are DIY Medical Face Mask Any Good?</h2>
In times such as now, wearing a facial cover is a top priority. It shields the wearer from asymptomatic carriers and keeps the pathogens away from the nose and mouth. 

<img class="img-fluid alignnone wp-image-5320 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/face4.jpg" alt="diy medical face mask" width="2000" height="1333" />

Millions of people wear one every day since they are mandatory in more than 50 different countries. 

But because of the high demand, there is a constant <a href="https://www.aljazeera.com/news/2020/04/countries-wearing-face-masks-compulsory-200423094510867.html" target="_blank" rel="noopener noreferrer">shortage of</a><a href="https://www.aljazeera.com/news/2020/04/countries-wearing-face-masks-compulsory-200423094510867.html" target="_blank" rel="noopener noreferrer"> surgical facial </a>covers. So, some people will have to make their own.

Of course, there is a significant difference between a <a href="https://www.healthline.com/health/best-face-mask-2#types">surgical mask</a> and a DIY face cover. The surgical one is manufactured so that it will expand across the face and cover all the essential areas. As a result, they can filter out from 10%-90% of the air pathogens. 

The DIY option has to be a tight fit. The droplets have to get stuck inside the mask and remain there, explains Dr. Larry Chu, an expert anesthesiologist and a professor at Stanford University. When making them, you shouldn’t leave out any gaps in the cheeks, nose, or near the jaw. 

Note: Don’t use the DIY mask as a substitute for other preventive strategies. It is crucial to follow social distancing guidelines and maintain proper hygiene. 
<h3>What Kind of Material Should I Use?</h3>
There are a lot of speculations as to what fabric to rely on when sewing your own facial covering. Do have in mind that these covers are not meant to look good, but to protect the body. Therefore, bandanas that don’t cover the nose or the entire jaw should be avoided.

According to the CDC, it is best to use a 100% cotton fabric. It adds just enough layers to make a sturdy mask and has the right thickness to promote easy breathing. 

Do not use anything that is too thick, for example, a vacuum cleaner bag. You might think you get plenty of layers and excellent coverage, but with a material such as this, it is easy to suffocate. So, avoid fabrics or materials with extreme thickness. 
<h3>How to Make a Face Mask</h3>
If you have basic sewing skills and decent hand control, it is time to construct your personal<a href="https://time.com/5816956/how-to-make-a-face-mask-coronavirus/"> medical face mask</a>. You can choose the design and pattern you like. 

The key is to create just enough coverage that will protect the mouth and nose. It should be attached behind the ears or tied at the back of the head. Once you’ve decided on the colour and design, you are ready to start sewing your first DIY cover. 

For sewing a face mask, you will need:

  • 2 pieces of 1.5inch by 40inch cotton fabric (this will be the straps; if you don’t have extra material, feel free to use a ribbon or a shoelace)

  • 2 main pieces of 7inch by 9inch cotton fabric (you can use towels or T-shirts to get the material, but clean and dry them first)

  • Sewing supplies (needles, pins, ruler, thread, etc.)
<h3>Instructions</h3>
Step No. 1: Pick which side of the material will be the exterior and the interior of the mask. In this guide, we will refer to the outside or exterior as the “right side” of the mask. Then, sew the two main pieces together. Both the right sections you selected should be facing one another. Sew almost the entire pieces, but leave out a tiny part, just a couple of inches on the longer side. 

<img class="img-fluid alignnone wp-image-5318 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/face1.jpg" alt="Handmade facemask from cotton natural fabric. Top view image on white table." width="2000" height="1333" />

Step No. 2: Turn the “right side” out. Reach into the tiny section you selected and pull the fabric through the gap. Each edge will now be on the inside, which means you have successfully connected the two pieces. Tuck the edges in the section you left in Step 1 and leave them there. You will join the gap later. 

Step No. 3: Form 3 pleats along the 7inch section of the fabric. Have in mind that these pleats need to be evenly dispersed and face the same direction. Pin them in place so you won’t lose track of the pleats. 

To start marking the pleats, take out a pin and pinch it inside the fabric just 1.5 inches down the shorter side of the material. Then, put another pin just an inch bellow, and do a follow up with another half an inch below. Keep changing between an inch and half an inch until the entire surface is covered in pleats. When you are done, move the first pin down so that it will meet the second one. Then, the third and so on. 

Step No. 4: Stitch the pleats alongside the perimeter. Then, close the section you left in Step 1. 

Step No. 5: Iron the straps and prepare them for sewing. Find the right spot where the straps should go. Measure the length first along the sides of the mask to position them evenly. Put one strap on each edge (one on the bottom and one at the top). Position the strapping to make a tight fit. 

Step No. 6: Start sewing the straps. Place stitching on every edge of the strap that connects to the mask. Make sure to stitch them on carefully so they won’t fall off. Repeat the same process for every strap. 

That’s it; you now have a well-made cloth face cover. 
<h3>I Don’t Know How to Sew, Can I Still Make One?</h3>
Yes, it is possible to make a face mask even if you don’t have necessary sewing skills. Here, we will show you how to do it. But, do have in mind that this option is just an emergency back-up plan. For this, you will need a regular cotton T-shirt. 

  • Cut a 7-inch rectangle form the bottom of the shirt.

  • Make strips by measuring out 6 to 7 inches of the fabric in width across the top and bottom of the rectangle. 

  • Cut out the middle of the material between the strips. Make sure to leave out material that adequately covers the face and nose. 

  • Create strings by cutting out the end of the strips. Tie the strings tightly behind your head and neck.  
<h3>Conclusion</h3>
Making your facial cover is a straightforward process. It may seem intimidating at first, but if you follow all the steps we listed here, you will have a mask ready in no-time. 

&nbsp;

Complete Guide: How to Make a DIY Medical Face Mask

parents-giving-piggyback-ride-to-their-children-P5KUGEN

Portrait of a happy couple carrying their children on their backs. Parents giving their children piggyback rides in the backyard.

Parents giving piggyback ride to their children

Recognising the signs that a child may be struggling with mental health can be really hard. We've got few advice to help you with childrens mental health.

How to Take Care of Childrens Mental Health After Lockdown

COVID-19 has brought a wave of uncertainty. It's normal for a child to feel anxious, terrified, or worried after a sudden change in their daily routine. The longer the epidemic remains an issue, the bigger the chances of triggering anxieties and struggles. But, when the lockdown restrictions get lifted, that's when we can finally grasp its impact on a childrens mental health. 

<img class="img-fluid alignnone wp-image-5277 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/children-in-a-park-PSJ82XP.jpg" alt="childrens mental health and park" width="2000" height="1439" />

Here, we will delve deeper into the psychological state of the child after quarantine. How to give them the right mental health support to get back to a usual way of life and when to ask for help. But first, we must fully comprehend the impact all the restrictions have on a child's mental well-being. 
<h2>How the Restrictions Will Affect Childrens Mental Health After Lockdown?</h2>
<a href="https://www.itv.com/news/2020-06-01/children-likely-to-suffer-depression-and-anxiety-after-lockdown-study-concludes/">Children's mental health</a> will most likely be taking a downward spiral. The moment the restrictions get lifted, the younger population is expected to experience high rates of anxiety and depression, stated Dr Maria Loades, an expert psychologist for ITV Report. Loneliness will leave the most significant impact. 

As a result, experts suggest parents remain alert and recognize any mood changes, distress, depression, or signs of anxiety. These behavioural changes will most likely be evident on the first day of school. 

According to the doctor, there is a link between depression and loneliness, particularly for the younger population. It can have both short and long term effects. In some cases, it can take years before a child shows a sudden change in mental health. 

As a result, experts suggest parents remain alert and recognize any red flags. These behavioural changes will most likely be evident on the first day of school. 
<h2>Childrens Mental Health Red Flags</h2>
Certain signs can signal if your child is going through behavioural or emotional changes. Here is a list of all the <a href="http://www.acmh-mi.org/get-information/childrens-mental-health-101/possible-red-flags/">red flags that indicate a steady decline in childrens mental health</a>:

  • Constant troubles at school, daycare, at home, or with friends

  • Feelings of hopelessness and sadness that won't disappear

  • Drawn-out negative attitudes

  • Loss of focus

  • Change in eating patterns

  • Isolation

  • Constant nightmares

  • Violence and anger towards items, animals, and people

  • Strange behaviours or beliefs

  • Inability to deal with their problems

  • Constant refusal to attend school

  • Intentional disobedience

  • Engaging in dangerous situations

  • The constant shortage of energy

  • Obsession

  • No remorse

  • Self-injury

In many cases, a child can experience multiple symptoms. Often, it could be the result of a significant life change, like parents' divorce, death of a family member, and life-threatening disease. Whatever the case, it is essential to accept these changes and find a way to overcome the problem.
<h2>6 Ways to Provide Proper Mental Health Support for Your Young One</h2>
Back to school will take some getting used to. This is what we call a transition period. Children will have to get used to the phase and slowly adapt to communicating with their friends. There are a <a href="https://www.partnershipforchildren.org.uk/what-we-do/childrens-wellbeing-activities-for-teaching-staff-and-families.html">few tactics</a> you can use to make the process a little bit easier. 
<h3>1. Establish a Routine</h3>
Life has to feel normal. But, no matter how difficult the situation may be, every child needs to have responsibilities. These responsibilities keep them busy and organized. In other words, it provides a sense of security. 

<div id="attachment_5274" align="alignnone" width="2000"]<img class="img-fluid wp-image-5274 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/children-drawing-with-mother-C3L2TWQ.jpg" alt="activities for childrens mental health " width="2000" height="1333" /> Young mother teaching her children to write an alphabet</div>

So, draft a visual timetable and determine the things they have to do for the day. For example, when they have to exercise, do homework, chores, play, and relax.  
<h3>2. Get Them to Talk With Peers Before School </h3>
For the youngest, it's crucial to implement playful ways for them to reconnect with friends. Encourage your child to play with a handful of their peers before school. So, they won't find it difficult to just jump into an overcrowded environment. 

This tactic can help the child overcome social boundaries gradually. Eventually, they will feel comfortable in a new environment.
<h3>3. Give Them a "Feelings Diary"</h3>
A child needs to identify and understand their feelings. You can help them achieve that. So, whenever they feel discouraged, sad, or happy, you will know about it. Here is an example:
<h3><img class="img-fluid alignnone wp-image-5271 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/xx.png" alt="" width="815" height="146" />
4. Encourage Relaxing Activities</h3>
This can be their "Feelings Diary". The goal is to fill up each chart with feelings for every day of the week. It can help you get a clear picture of your child's emotional state.

Getting back to school can put any child on edge. The key to getting them to calm down is to encourage them to do relaxing activities. They can:

  • Use stress toys

  • Take a bubble bath

  • Do easy exercises

<img class="img-fluid alignnone wp-image-5275 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/children-playing-2FXVMEP.jpg" alt="Children Playing." width="2000" height="1387" />
<h3>5. Make a Coping Toolbox</h3>
When taking care of young children, you need to get creative and find a way to help them unwind. That can be achieved with a handmade Coping Toolbox. This is an effective method for encouraging positive feelings. 

All you have to do is get a container or a box and decorate it. Then, explain to your child that they have to fill the container with all the right things. Anything that reminds them of positive feelings, like a picture, gift, CD, teddy bear, etc. 

Whenever they feel sad, they should open up the container and take one thing out. No matter what they pick, the container will evoke positive emotions. 
<h3>6. Use a Worry Jar</h3>
Some children will directly ask about any problem. But, others are less willing to open up and express their concerns. It's normal for a child to be worried immediately after lockdown. Besides, all their routines and activities have changed. Providing them with a Worry Jar will help them express themselves.

It's a creative way to get them to talk about their feelings without being judged. All you have to do is find a container or a jar and ask your child to decorate it for you. This will draw them in and help them use the jar. When you are done, pick 10 to 15 min a day specially dedicated to filling up the Worry Jar. 

Ask your child to write on a piece of paper whatever is troubling them. Set a timer to make the Worry Time feel more impactful. When they are done, close the lid. This will give them the impression that all their worries are put away. 

They are no longer there to trouble them. When that worry is no longer on their mind, ask your child to take out the piece of paper where they wrote their problems and throw it away. This will give them a sense of accomplishment. 

But don't forget to read their worries. Make sure you know what their troubles are so you will tailor each conversation to their benefit.  
<h2>When to Contact Mental Health Services?</h2>
There is a significant difference between a bad mood and depression. If you notice that your child is continuously feeling unhappy, discouraged, or demotivated, you should seek help from <a href="https://www.rateusonline.com/directory/categories/mental-health">child mental health services</a>, advises the NHS. Remember, prolonged behavioural changes are a red mental health flag. 

The longer the problem remains untreated, the more complicated it becomes, eventually escalating into a severe mental disorder. If you are unsure what kind of help you need, you can ask a GP for a referral. Contact any mental health support services in your local area.
<h3>Conclusion</h3>
The current pandemic creates difficult emotional boundaries for the younger population. But, every problem can be fixed as long as you have the right approach. All the tips we listed above can help you achieve precisely that.

How to Take Care of Your Child Mental Health Once Lockdown Lifts

Young woman exercising in gym with people in background. Fit woman exercising with stretched hands and squats in modern gym. Fitness class exercising in gym.

Woman exercising in gym

Are gyms open today? Probably the most commonly asked question of people, ever since gyms got closed in UK. Here is the latest update on the same.

Are Gyms Open Today? Update on UK Gyms Reopen

Are gyms open today? This is probably the most commonly asked question for the UK population. Ever since gyms got closed on March 20th due to COVID-19, most gym-goers can’t wait to resume their membership. 

<img class="img-fluid alignnone wp-image-5207 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/gym4.jpg" alt="People exercising in gym on various machines" width="2000" height="1333" />

Based on a recent survey, one of the <a href="https://www.sportengland.org/news/new-exercise-habits-forming-during-coronavirus-crisis">top missed leisure activity is working out at the gym</a>. 87% of people who actively exercised are first in line to continue their membership after lockdown while 27% who haven’t even tried the gym are planning to join. 

If you too can’t wait for the gyms to reopen, you’ve come to the right place. We’ve compiled all the information on <a href="https://www.rateusonline.com/directory/categories/gyms">UK gyms</a> you should know about, including when are they opening and how to use gym equipment for the first workout session. So, let’s get right to it. 
<h3>Are Gyms Open Today – What to Expect?</h3>
On May 10th, Boris Johnson addressed the country about the latest outbreak. His roadmap to keep the virus under control received plenty of mixed reactions, especially when the gyms got closed.

Facilities had to implement new queue managing protocols, and crowded areas had to maintain social distancing protocols. This became a severe problem for many businesses; gyms were one of them. Since then, a lot of people have been asking “are gyms open today”. 

All the measures were taken out of necessity to protect public health, explained the Prime Minister who contracted the infection and recovered in April. 

On May 28th, Scotland allowed outdoor swimming, hiking, canoeing, and golf. This was the first phase of the exit-quarantine plan. 

For <a href="https://inews.co.uk/inews-lifestyle/gyms-reopen-when-uk-coronavirus-lockdown-open-rules-now-explained-2843294">gyms and leisure centres to reopen, UK</a> will have to reach the third phase where social distancing can still be practiced. 

While certain restaurants with outdoor space could be returning to business this July, there isn’t any confirmed information that UK gyms can open. The restrictions, however, are starting to ease, and the strict measures are expected to relax by the fourth phase. 
<h3>When Will Gyms Reopen?</h3>
There has been a lot of pressure to get the gyms to reopen, stated the Telegraph. Many people consider <a href="https://www.telegraph.co.uk/news/2020/05/08/pm-urged-allow-gym-reopening-exercise-wonder-drug-coronavirus/">physical activity as a “wonder drug”</a> that keeps the population healthy. But, as the Coronavirus grows and hospitalizations skyrocket, the country has taken drastic measures to maintain the pandemic in check.

Right now, Government officials are still discussing leisure activity proposals. Overall, the earliest possibility for gyms reopening might be July 2020. 

But, for these centres to get a green light, opening up the venue should be a sensible solution, not a possibility for exposure. Since hospitals are working around the clock, it is essential not to expose the people to the pandemic. Officials need to make sure people are safe before they can use any of these facilities. 
<h3>How Will the Gym Look Like When It’s Open?</h3>
In Hong Kong, leisure centres and gyms are already open. But, these centres are a little different. They have taken specific measures to ensure public safety. For those wondering how to use gym equipment after lockdown, here is a small glimpse of Hong Kong gyms.

Twitter Link: <a href="https://twitter.com/QuickTake/status/1262308124440100864">https://twitter.com/QuickTake/status/1262308124440100864</a>
<h3>How to Use Gym Equipment</h3>
The machines are strategically positioned to keep up with the social distancing rules. There is a glass partition between each treadmill. This is to ensure no droplets get in contact with anyone else nearby. As of now, people need to:

• Sanitize their phone with UV light provided at the counter

• Sign a health declaration before using the facility

• Get a temperature check.

• Disinfect the equipment with the products provided

However, users can no longer sit too close to one another or drink from the fountain. Hairbrushes are also off-limits. Anything that is in contact with fluids is not allowed to be used. 

Based on reports, UK gyms will most likely have to <a href="https://www.rateusonline.com/five-things-you-should-consider-doing-when-you-go-back-to-the-gym-post-covid/">stick to some guidelines</a>. Each piece of equipment will be positioned 2m apart. The studio will have stickers or markings that tell clients where to sit or stand. But, it greatly depends on the type of approach the gym will take. 

They might not be using partitions between equipment, but will most likely spread the equipment across the entire facility.
<h3>Will I Need to Wear a Mask?</h3>
Masks may not be mandatory for employees unless they have to be in close proximity to clients, <a href="https://www.womenshealthmag.com/uk/health/a32218152/face-mask-coronavirus/" target="_blank" rel="noopener noreferrer">reports show.</a> 

But, most gym studious will probably offer a mask to customers as a precaution measure. Since there has been plenty of negative feedback on masks, especially the way they make breathing difficult, these facial covers might not be mandatory. But, there is no official information yet. 
<h3>What About Hygiene?</h3>
Facilities will be rigorously cleaned. Any high-contact area has to be thoroughly cleansed, including equipment, floor, mats, etc. This will most likely be a vital protocol to secure the premises. However, clients might be advised to take a shower at home. 
<h3>How Often Should You Go to the Gym After Restrictions Are Lifted?</h3>
Take it slow. Instead of going 4 to 5 days a week like you used to, you might have to start with a casual routine. Because of the long break, your body may not be able to keep up with the exercises, which will put a lot of strain on your system. 

<img class="img-fluid alignnone wp-image-5208 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/06/gym3.jpg" alt="attractive couple at the gym looking happy" width="1250" height="1872" />

Also, most facilities will cut their capacity by 50%, so the gym will be able to take fewer clients than usual. It might be a good idea to book a visit before you go there. Otherwise, you could be waiting for your turn outside. 
<h3>Should I Go to the Gym After Lockdown?</h3>
If you are eager to get your physical activity under control, then it can be a good idea to start going to the gym. But, every fitness enthusiast will be expected to follow the social distancing rules. So, you should expect the experience to be a lot different. 

You won’t be able to hang out with many people, but you can still get some work done, which will come in handy.
<h4>Conclusion</h4>
Even though people are looking forward to getting back in the gym, there is still time before these facilities could be reopened. The UK will have to enter the fourth phase and ensure the pandemic is under control before any similar facilities could be available to the public. 

When they do open, gyms will have a limited number of people who could use their services. Since the equipment will be placed at a 2m distance, there won’t be enough space to fit all the fitness equipment. With the limited number of people and social distancing norms, gyms are going to change.

As of now, it is best to rely on home workouts and fitness equipment you have at hand. It’s vital to stay safe at home. You can also keep your fitness routine interesting by experimenting with whatever you currently own.

Are Gyms Open Today? Everything You Need to Learn Upon UK Gyms Reopen

Beautiful girl training on the exercise machine.

Fitness in the gym

For those who want to get back to their usual gym routine again, here are 5 things you should consider when you go back to the gym.

5 Things You Should Do When You Go To the Gym Post COVID-19

Sars-CoV-2 is just one of the many strains of Coronavirus. It was first detected in December of 2019 in China, and it has spread to many other countries. 

The <a href="https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200402-sitrep-73-covid-19.pdf?sfvrsn=5ae25bc7_2" target="_blank" rel="noopener noreferrer">virus spreads person-to-person</a> when an infected person coughs, sneezes, or exhales, and these respiratory droplets reach the ground or other surfaces; then another person touches the contaminated surface and eventually touches his/her mouth, nose, eyes, or face. 

There are researches that prove that droplets of bodily fluids from a cough or a sneeze can travel <a href="https://www.aljazeera.com/news/2020/01/coronavirus-spread-protect-200130115539072.html" target="_blank" rel="noopener noreferrer">several feet and be up in the air</a> for about 10 minutes.

Some of the ways to protect oneself from the <a href="https://www.rateusonline.com/four-restaurant-business-tips-during-lockdown/" target="_blank" rel="noopener noreferrer">COVID-19</a> is to wear masks, wash hands often, avoid travel when possible, and to boost one’s immune system. Aside from eating healthy food, and downing more Vitamin Cs, exercising can also help.

Some countries have eased social distancing or establishment closure orders, and have opened gyms or athletic clubs again. 

Gyms will certainly not be as crowded as before now, and even when this pandemic is considered as “totally” gone. Nevertheless, for those who want to get back to their usual gym routine again, here are 5 things you should consider when you go back to the gym.

<img class="img-fluid alignnone wp-image-4954 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/new-fitness-machines-in-modern-gym-interior-7H8WPZ3.jpg" alt="Interior with several modern fitness machines in gym" width="2000" height="1335" />
<h2>1. Schedule your visit</h2>
When gyms become (fully) operational again, make sure to schedule your visit. Some gyms have implemented a scheduling system to limit the number of people visiting at a time. Having a few people using the equipment per period will give more time for the staff to clean and sanitize the things used.

If your gym does not have any set-up schedule, make your own. Maintaining a schedule will help build a bit of normalcy, which will also be beneficial to your mental health.
<h2>2. Bring/wear masks and bring alcohol/sanitizers</h2>
As suggested by the WHO, the <a href="https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public/when-and-how-to-use-masks" target="_blank" rel="noopener noreferrer">wearing of masks</a> should be partnered with frequent hand-cleaning (soap and water or alcohol-based hand rub). It is not convenient to exercise while wearing a mask, but do make sure to cover your mouth and nose when you cough or sneeze.

You must bring a disinfectant with you. 

<img class="img-fluid alignnone wp-image-4940 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/man-washing-hands-PR4HNDT.jpg" alt="Man washing hands with soap under the fauset in the modern bathroom " width="2000" height="1333" />

The NIH found that <a href="https://www.bbc.com/future/article/20200317-covid-19-how-long-does-the-coronavirus-last-on-surfaces" target="_blank" rel="noopener noreferrer">the Sars-CoV-2 virus</a> can last up to 2-3 days on plastic and stainless-steel surfaces. Clean your hands and wipe the handles of the machines you would be using. You disinfect the machine by using 62-71% alcohol. Do this before and after using any equipment.
<h2>3. Bring extra towels</h2>
Before or after this pandemic, one should bring or use his/her towel. Some gyms do offer towels for their patrons, if so, good. For those that don’t have such offers, bring an extra towel or two. One is for wiping sweat while exercising; another would be used to cover or serve as a mat when you use the equipment. This will also limit your direct contact with the machine.
<h2>4. Be mindful of others</h2>
<a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/social-distancing.html">Keep your distance</a>. Everyone is still trying to get used to the new normal, just like you. Maintain a distance of six feet. The equipment is still being used? Try another machine first; wait at a safe distance that is about two arms’ length.

<img class="img-fluid alignnone wp-image-4956 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/amateur-gym-in-the-garage-VEP7GXQ.jpg" alt="A girl on the bench and weights" width="1300" height="1949" />
<h2>5. Be informed/ Ask questions</h2>
Before going back to the gym, check your email for any news about your gym’s schedule. They might and should have sent you updates on how they keep the studio and the equipment clean. If you didn’t receive any, email them and ask about it. Asking will help you schedule your gym visits as well as be updated with other precautionary measures you should observe.

5 Things You Should Consider Doing When You Go Back to the Gym Post COVID-19

girl-and-her-mother-are-washing-hands-VJVAZE3

A cute little girl and her mother are washing their hands. Protection against infections and viruses.

girl and her mother are washing hands

Avoid all sorts of infections, you need to follow these hand hygiene steps during and even after the pandemic. Learn what those steps are here in this post.

Hand Hygiene Steps You Should Follow During and After The Pandemic

Constant handwashing is a fundamental component in keeping the germs away. Unfortunately, only 5% of people know the proper hand hygiene steps for washing their hands, statistics show. The majority of the population will clean their hands for just 6 seconds. But, this is not enough to get rid of all the germs, bacteria, and infections. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4942 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/person-is-washing-hands-MSMQW67.jpg" alt="A Person is washing hands and rubbing with soap" width="2000" height="1333" /></a>

The idea is to get the soap under every nook and cranny and avoid getting sick. If you have no idea how many steps in achieving optimum hand hygiene there are, you've come to the right place. This is a detailed handwashing guide that will come in handy. 
<h2>Why Is Washing the Hands So Important?</h2>
Many people, especially children, underestimate the <a href="https://www.rateusonline.com/the-main-benefits-of-using-hand-sanitizers/">importance of regular hand </a>hygiene. But, what most don't realize is that our hands are the main carriers of germs and dirt. Since they often come in contact with all kinds of surfaces, they are exposed to these contaminants that get stuck on the skin. 

The problem is, we use our hands to do almost anything, and when they are not clean, we risk transferring those contaminants. Eventually, dangerous viruses will enter our body and spread through the entire bloodstream. From the body, it will start to spread everywhere, including the furniture, objects we touch, clothes, etc. This is what we call cross-contamination.

Let's say you are working with food. Your job is to handle all kinds of plates, dishes, and cutlery. If you don't wash the hands and you've touched a dirty surface, you may carry dangerous pathogens. After touching the food with the dirty hands, all the pathogens will spread to the dish and affect the customer that eats it. 

This is how infections and viruses get easily spread. If you don't follow adequate hand hygiene steps, you risk infecting someone else. So, set an example for your children and show them how to do it right.
<h2><span style="font-family: Tahoma, Arial, Helvetica, sans-serif; font-size: 14pt;" data-sheets-userformat="{&quot;2&quot;:573,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:[null,2,0]},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}" data-sheets-value="{&quot;1&quot;:2,&quot;2&quot;:&quot;how many steps in achieving optimum hand hygiene&quot;}">How Many Steps in Achieving Optimum Hand Hygiene</h2>
According to the CDC, you need to scrub the hands for at least 20 seconds. This will give you enough time to scrub off the germs and leave the skin clean. So, take your time and do it well. Here is a step-by-step guide on how to make it work. 

1. Start Wetting the Hands

Use lukewarm water to rinse the hands. Then, cover the hands with plenty of soap. If you want a more potent solution, use an alcohol-based hand rub instead, suggests Daily Mail. The lukewarm water and the hand rub will work perfectly for the skin. 

<a href="https://www.rateusonline.com/"><img class="img-fluid alignnone wp-image-4941 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/hands-washed-with-a-cleaning-product-9EYQMQT.jpg" alt="wetting hand before following hand hygiene steps" width="2000" height="1334" /></a>

2. Time to Rub the Hands

Rub the palm of your hands against one another to create some friction. The hand motion will puff up the soap and help it get into the skin.

3. Use the Fingers to Scrub the Back of the Hand

Interlink the fingers over the left palm of your hand and rub the soap in. Swap the hands and repeat the same process.  

4. Interlink the Hands

Clasp the hands and let the fingers interlink. Rub the hands and the fingers to spread the soap.

5. Cup the Fingers

Create a cup-like form with the left hand and place the right hand over it. Interlock the fingers and rub the hands. Repeat the same process with the other hand. 

6. Move to the Thumbs

Cover the right thumb with the left palm and rub it in a circular movement. Repeat the same process with the other hand.

7. Scrub the Palms With the Fingers

Rub the fingers over the palms, rinse, and dry.
<h3>The Awesome Benefits of Using Sanitizer</h3>
Water washing is not the only thing you can use to get rid of bacteria. Alcohol-based sanitizers are much better at getting the job done. 

Did you know that using sanitizers for 30 sec could destroy as much bacteria as you would get to remove by washing your hands for two full minutes? 

That's right; sanitizers can drop the presence of bacteria by 97%. Just a little bit of the formula is all it takes to clean the hands to perfection. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4943 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/cropped-image-of-unrecognizable-man-and-woman-appl-6MUHAAV.jpg" alt=" man and woman applying spray hand sanitiser for hand hygiene" width="2000" height="1162" /></a>
<h3>Benefits of Alcohol-Based Hand Sanitizers</h3>
The positive aspects of these sanitizers are noted in numerous studies. Some of their prominent features are:
• Deactivating dangerous microorganisms
• Stopping the growth of bacteria
• Promoting well-being
• Boosting work performance
• Decreasing unnecessary waste
According to the National Institutes of Health, these products can deactivate the dangerous microorganism on the skin and even stop their growth for a short while. This is extremely important for people who want to steer clear of the flu or cold. 

These sanitizers also promote well-being and proper hygiene. Based on reports from the AJIC( American Journal of Infection Control), these products reduce the rate of absence from school by around 20%. This benefit can also be useful in the workplace since employees won't have to take so many sick days. Using hand sanitizers in the office can reduce the possibility of getting sick by 70%, which can promote employee productivity by 40%. 

Another cool feature of sanitizers is that they decrease unnecessary waste. Instead of having to rely on paper towels in public areas, particularly the office, people can use these products to stay away from germs. This can come in handy for individuals looking to prioritize zero waste. 

Tip: If you prefer an alcohol-based product, go for the one that has at least 60% alcohol. Anything below that won't be able to disinfect the skin. 
<h3>Benefits of Hand Sanitizer vs Soap and Water? </h3>
The right<a href="https://www.eatright.org/homefoodsafety/four-steps/wash/which-is-best-hand-sanitizer-or-soap-and-water"> sides of hand sanitizers vs soap and water </a>are evident when we take a look at the number of bacteria they can dispose of. 

These products are meant to kill germs, and they do a pretty good job. If you use them properly, they can get rid of 99.9% of the bacteria on the hands. Besides, even when you don't have water and soap nearby, you can still get the hands clean. 

First of all, it is a lot more accessible and portable option for disinfecting the hands. Sanitizers will come in handy for anyone looking to disinfect the skin on the go. The chemical substance can neutralize any microbe that soap and water cannot. When travelling, they will be the most convenient disinfectants to use.  

Secondly, they have some fantastic anti-microbial properties that can prevent an infection. This will limit the transmission of any germs that would otherwise be present on dirty skin. 

However, they are not designed to replace regular handwashing completely. Sanitizers can't get rid of grease, dirt, or other similar substances from the skin. Therefore, it's essential to keep washing the hands often and use a hand sanitizer from time to time.
<h4>Pros of Hand Sanitizer</h4>
There are plenty of good things about using a hand sanitizer. The benefits of alcohol-based hand sanitizers are a lot; it's such a convenient product you would love to use it regularly. From fighting bacteria to boosting cleanliness, there is little this sanitizer can't do. Here are all the positive aspects of owning one. 
• Provides exceptional cleanliness
• Ideal for on-the-go
• Excellent for group settings
• Reduces the risk of disease
• Gives the skin a soft-like feeling

<h4>How to Use a Hand Sanitizer?</h4>
It doesn't matter what you use; whether it is a hand sanitizer or water and soap, your efforts will be for nothing if you don't do the proper technique. The way you wash the hands' matters, so stick to the hand hygiene steps listed above. For a hand sanitizer, the CDC recommends you do these few simple tricks.

First, apply the product on the hand. Every product will have a recommended amount to use, so check the label. 

Then, use the palm of your hands to rub the product in. Make sure you get it all over the hands. Lastly, let it dry. It is important not to wash the hands while the sanitizer is drying. That way, the product will keep its effectiveness, and the disinfection will be complete.   
<h4>Final Thoughts</h4>
To avoid infections, diseases, and all sorts of bacteria, you need to do a proper handwashing routine. The sooner you implement this technique, the better. Plus, even if you don't have soap and water near you, you can still keep the hands squeaky clean. The hand sanitizer can do the trick. We can argue a lot about the benefits of hand sanitizer vs soap and water, but at the end, both are doing a great job in fighting against the Covid19, you only need to know how to use the technique.  

Let us know if you found this guide helpful in the comments below.

Hand Hygiene Steps You should follow Right Now

tired-woman-runner-have-a-break-on-road-P629FBY

tired woman runner taking a rest after running hard on city road

How do you treat exercise induced asthma? To answer the question read on and learn how to diagnose the condition and sports asthma treatment.

What is the Best Treatment for Exercise Induced Asthma?

Many people wonder what the best treatment for exercise-induced asthma is. Since it's incredibly complicated for new patients to control the condition, some have trouble determining the right exercise for their bodies. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4843 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/curvy-woman-tired-after-running-L6HB27F.jpg" alt="Tired young woman resting after jogging outdoor. " width="2000" height="1332" /></a>

All that tightness in the chests, wheezing, and breathlessness may feel like debilitating symptoms, but countless other people are going through the same thing. In fact, from 20% to 50% of Olympic athletes are living with this particular health problem, statistics show. 

It's crucial to get the proper treatment and find the right ways to manage it, to keep the condition under control. Here, we've decided to cover all the valuable information you need on exercise-induced asthma, including the diagnosis, medications, and good fitness options.
<h2>Exercise-Induced Asthma – What Is It?</h2>
Before we can answer the question of what is the best treatment for exercise-induced asthma or EIA for short, you first need to know what you are dealing with. This problematic health condition is triggered by persistent and draining physical activity. 

Patients who are already experiencing chronic asthma can endure the symptoms as well. But, some people who never had chronic asthma might still experience the signs of EIA. 
<h2>Why Do People Experience Athletic Induced Asthma?</h2>
When you are trying to breathe air normally, the first wave will go through the nostrils and give off a warm feeling. The air is supposed to get inhaled through the nose. But, if you breathe through the mouth instead, you become vulnerable to dry and cold air.

During workouts, most people breathe through the mouth. This is a common tendency. The more complicated the exercises, the more cold and dry air you are going to breathe in. EIA makes the airway muscles overly sensitive to the cold and dry air. As a result, they begin to contract, making it very difficult to keep breathing, <a href="https://www.webmd.com/asthma/guide/exercise-induced-asthma#1">explains WebMD</a>.

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4848 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/mature-man-athlete-have-sore-left-chest-pain-dizzi-UT93PV7.jpg" alt="Senior man athlete have sore chest pain, struggling to breathe" width="2000" height="1333" /></a>
<h2>What Is the Best Treatment for Exercise-Induced Asthma?</h2>
The standard approach for treating this condition is with an albuterol inhaler, which can be taken with a prescription. So, what is the best treatment for exercise-induced asthma, the albuterol inhaler is considered the most practical solution. It's beneficial for 80% of patients, and you can take it anywhere with you. 
<h3>How to Diagnose the Condition?</h3>
If you believe you are experiencing severe breathing issues, you should consult with your doctor, advises the Mayo Clinic. They will analyze you with a medical exam. First, they will assess your lungs to rule out any underlying health problems that could be the reason for your symptoms. 

The doctor will probably use spirometry that will test the way your lungs are working when you are breathing. They will assess the exhaling rate and the amount of air you get when you inhale. With it, they can detect any obstructive abnormalities. 

Afterwards, you are most likely going to receive an inhaled medication known as the bronchodilator. It's meant to open up the lungs. You may have to re-do the test so that the physician can compare the final measurements. 
<h3>Further Exercise Analysis</h3>
If additional testing is necessary, your physician will recommend you use the treadmill. They can use the machine to measure your respiratory rate. This is a typical assessment option that can be used to observe any of the symptoms. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4850 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/woman-running-on-treadmill-in-gym-ealthy-lifestyle-JY4XUHZ.jpg" alt="Woman running on treadmill" width="2000" height="1333" /></a>
<h3>Alternative Analysis</h3>
If you are not fit for physical activity, you might have to do an inhalation assessment, which will stimulate the health problem. If you do have an issue with the airways, it will show up on the test. To get the desired results, the doctor will use methacholine. This is a typical inhaling agent that will smooth out the cells in the muscles all around the airways. 
<h3>How Do You Treat Exercise-Induced Asthma?</h3>
Exercise-induced asthma treatment will vary for each individual. Depending on your condition, your doctor can suggest meds for long-term management or other pharmaceuticals you can use before an <a href="https://www.rateusonline.com/the-link-between-exercise-and-your-mood/" target="_blank" rel="noopener noreferrer">exercise</a>. 
<h3>Meds for Long Term Management</h3>
In the case of a chronic condition, the typical exercise-induced asthma medication will be focused on drugs for long-term usage. They will curb the condition and help you manage the symptoms. Such medications are often administered daily, like:
• Combination inhalers are designed to loosen up the airways and are often meant to be used before any physical activity. They can provide <a href="https://www.asthma.org.uk/advice/inhalers-medicines-treatments/inhalers-and-spacers/combination/">relief for chest tightness and wheeziness</a>.
• Inhaled corticosteroids are intended to stifle the irritation in the airways. The formula will immediately enter the lungs and hinder any inflammatory functions that result in asthma. 
• Leukotriene modifiers are pharmaceuticals usually used in case of allergies. They can stop the leukotrienes, the substances released in the human body from the mast cells that produce airway obstruction, swelling, irritation, or mucus. 

<h3>Meds Used Before Exercise</h3>
Athletic induced asthma treatments for non-chronic cases will focus on minimizing the symptoms and preventing EIA. These medications include:
• Ipratropium is a typical medication used to make the airways a little bit wider. That's how it relieves the obstruction in the lungs. 
• Short-acting meds help to calm the airway lining and allow it to carry the air with ease. However, a patient could develop tolerance. 

<h3>How to Handle the Condition and Still Get in Shape?</h3>
More than 90% of patients with EIA will experience breathing difficulties 10 minutes after finishing up an exercise. They will then have to rest for half an hour to up to 45 min before the discomfort subsides. 

To manage it properly, you need to take the following steps:
<ul>
 	<li>Avoid triggers (e.g., use a mask to cover the nose if it's cold outside)</li>
</ul>
<ul>
 	<li>Take the meds before starting a fitness routine.</li>
</ul>
<ul>
 	<li>Do stretches for a few minutes to warm up the body</li>
 	<li>Monitor your breathing</li>
</ul>
Figuring out the triggers will be a stepping stone towards a healthy exercise with EIA. Not only will you learn how to handle the health problem better, but you will also feel more confident when you've successfully prevented it. 

It's normal to rely on sports asthma treatment to manage the condition. With regular sports, you will make your lungs stronger and ease the discomfort. To stay on track, your physician might suggest you use an inhaler 10 min before any physical activity. This will decrease the possibility of experiencing any debilitating symptoms. 

If you are afraid to experiment with sports, it might be a good idea to try a less taxing exercise. If you feel comfortable in the water, you might want to try swimming. Your breathing will be much more balanced, and the air will be humid and warm. Other than swimming, you can try running sports, skiing or hockey. 
<h2>Conclusion</h2>
EIA shouldn't stop you from taking part in any fitness activities. Even though it may seem hard, you can't let it bring you down. As long as you figure out the triggers and take the right treatments, you will be able to stay in shape and control the condition. 

&nbsp;

Exercise Induced Asthma: Best Treatment Options, Diagnosis, and Management

fit-sportswoman-exercising-and-training-at-fitness-WMJZXYD

Fit sportswoman exercising and training in gym

Fit sportswoman exercising and training at fitness club

Exercise for diabetes type 1 and type 2 are highly recommended. Read on to know benefits of exercise for diabetics, best exercises and best time to do.

The Impact of Exercise for Diabetes Type 1 and Type 2 Patients

With over 400 million people globally living with diabetes, learning to be in complete control of the condition can be taxing. That’s where exercise for diabetes comes into play. Physical activity plays a predominant role in keeping the condition in check. 

But, if you are like most people, you are probably not getting enough of it. In fact, only 40% of individuals with diabetes type 2 are taking the time to <a href="https://www.rateusonline.com/the-link-between-exercise-and-your-mood/">exercise regularly</a>. Plus, just 28% of diabetics are getting the recommended level of physical exercise, stated the National Institutes of Health. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4830 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/05/young-woman-mother-exercising-at-home-in-living-ro-FVJ4YDC.jpg" alt="women taking virtual exercise classes for diabetes" width="2000" height="1334" /></a>

That’s absolutely not enough to stay healthy. To inspire you to get your body back on track, we’ve decided to compile a list of the most useful points for exercise for diabetes. It’s about having the inspiration to take the first step, and here, you will figure out why that's critical. 
<h3>Why Does Exercise for Diabetes Matter?</h3>
A lot of people wonder why exercise for diabetes matters. But, very few actually grasp the entire concept and sheer impact of physical activity. It’s a major setback if you don’t know any exercise recommendations for type 1 diabetes. 

First of all, any fitness activity boosts the insulin reaction, making it a lot more efficient for managing the blood sugar in the system, advises Sheri Colberg, the owner of Diabetes Motion Academy in California. But, to figure out the real impact, you need to understand the benefits for each type of diabetes, type 1 and type 2. So, let’s get right to it.
<h3>What Are the Benefits of Exercise for Type 2 Diabetes?</h3>
Fitness has a positive impact on both physical and psychological levels. According to the dLife, working out will be a key component in managing the condition. It can:

  • Strengthen blood glucose control

  • Reduce the risk of cardiovascular issues

  • Prevent the onset of type 1 diabetes

  • Supply the body with energy

  • Release adrenaline, dopamine, and endorphins (hormones that make you feel capable, cheerful, and fulfilled)

In other words, it reduces the odds of developing serious health complications and the progression of the metabolic condition. While for type 1 diabetes, it will have an innumerable amount of health benefits, advises the American Diabetes Association (ADA). It can:

  • Boost muscle strength

  • Strengthen the heart

  • Control the insulin sensitivity

  • Make blood glucose much easier to manage.

  • Avoid a series of health complications. 

Even though it may look simple, it’s important to include workouts in your daily schedule. Doing any type of <a href="https://www.healthline.com/health/type-2-diabetes/top-exercises">exercise for diabetes at home</a> can help you achieve the desired results. 
<h3>What Is the Best Exercise for Diabetes?</h3>
There is no single exercise for diabetes that will top all the rest. In fact, countless options exist to help you learn how to control the condition, including weight lifting, team sports, callisthenics, and more.  

The good thing is, you don’t really have to put a lot of effort into anything that is too tiring. If you like to keep it simple, you can always go for walking, suggests Healthline. It’s one of the most influential ones in terms of practicality, functionality, and effectiveness. 

It’s the safest fitness option that is very easy on the system and doesn’t require much of an effort. But, it’s more than capable of regulating blood glucose and managing the weight. 

According to Caroline Jordan, a <a href="https://www.youtube.com/watch?v=oRkBzvUnmlQ">fitness coach and famous YouTube personality</a>, you can start with a simple march to get the blood flowing and the heart pumping. Then, progress with simple side-to-side movements and keep moving. The key is to start simple and progress slowly. 

Arm swing exercises for type 2 diabetes can also come in handy. Research shows engaging the arms in physical activity could slightly help with blood glucose management. But, if you really want to notice a difference with little effort, we suggest you give Japanese squat exercise for diabetes a try. 

According to the Journal of Novel Physiotherapies, doing simple squats alongside walking and sitting can reduce the triglycerides by 11% and the HDL cholesterol by 6%. Despite limited research, this exercise for diabetes shows a lot of promise.

https://www.youtube.com/watch?v=ePylP2XmNRs
<h3>How to Do a Japanese Squat?</h3>
<a href="https://www.youtube.com/watch?v=ELOpUU6NYgo">To do it</a>, you simply lower your upper body down to the ground, almost in a sitting position. This is basically a crouching position where the knees are a little bit further apart. The thighs are touching the back of the calf, and you are hanging in this relaxing position. Your knee muscles and hips are relaxed. 

This is a naturally relaxed state for the body since it provides structural and neurological ease. Even though it looks simple, you’ll be improving digestion, strengthening the lower back, ankle, knee, and joint health. 
<h3>What Is the Best Exercise for Type 1 Diabetes?</h3>
Strengthening the muscles should be a top priority for patients with diabetes type 1. That’s why the ADA suggests people aim for aerobic physical activities for around 150min every week. This is the preferred type of <a href="https://www.endocrineweb.com/conditions/type-1-diabetes/type-1-diabetes-exercise">exercise for diabetes type 1</a>. 

In other words, you can try anything from soccer to jogging, swimming, dancing, and cycling. The more time you invest in physical activities, the more the blood glucose will drop, eventually allowing you to take command of your metabolic condition. 

If you’d like, you can also invest in the best exercise machine for diabetics, like an exercise bike, for example. It is safe and a low-impact machine that can get the job done. Or you can expand your fitness collection with some handy materials, like a Fabrication Enterprises Ankle Wrist that can handle any strenuous physical activity. 
<h3>What Is the Best Time of Day to Exercise for Diabetics?</h3>
There isn’t a perfect time of the day to put your work boots on. Instead, you should do it whenever it feels best for you. Some patients like to start their fitness regime early in the morning at 7 AM. Others prefer to do it in the afternoon after they come back from work. 

If you are free in the afternoon, you should carefully monitor the insulin level and eat more food if necessary. That way, you can avoid hypoglycemia. 
<h3>What Is the Best Time to Exercise for Type 2 Diabetes?</h3>
Since you will be monitoring the glucose fluctuations with every meal, the Cleveland Clinic recommends that patients with diabetes type 2 start with the workouts half an hour after a meal. So, as soon as you are done eating, it’s time to set your fitness routine in motion. 
<h3>Final Thoughts</h3>
Physical fitness is the “bread &amp; butter” of managing diabetes. But, not only is training vital for boosting the overall health, but it can also keep your spirit up and help you stay motivated. Even something as simple as a workout can make a massive difference. If you are interested in improving your wellbeing completely naturally, you should put your back into it. It will be tricky at the start, but it will be absolutely worth every sweat.

The Impact of Exercise for Diabetes Type 1 and 2

Healthy young woman in a kitchen preparing vegetables for healthy meal and salad

healthy-food-5P6RJLF

There is no need to go over your budget to eat good food. As long as you know what can make the cut, you’ll always make it work.

6 Clever Tips to Buy Healthy Food on a Budget | RateUsOnline

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4605 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/fresh-vegetables-and-fruits-DVRSL8Z.jpg" alt="fresh vegetables and fruits for healthy eating" width="2000" height="1333" /></a>

When you are trying to eat <a href="https://www.rateusonline.com/2020-good-eating-and-healthy-living/" target="_blank" rel="noopener noreferrer">healthily</a>, most of your budget will go on food. In fact, Americans spend 9.7% of their entire paycheck on food, <a href="https://www.ers.usda.gov/data-products/ag-and-food-statistics-charting-the-essentials/food-prices-and-spending/" target="_blank" rel="noopener noreferrer">statistics</a> show. 

But, what if we told you that it is possible to spend far less on healthy food if you know the right tricks?

That’s right, healthy food doesn’t have to break the bank. There are plenty of tactics you can use to save money and keep your body in tip-top shape. Here we will show you exactly how to make it possible. These are a few options you might want to try. 
<h2>Get Fruits and Veggies in Season, and Freeze Them</h2>
The price for fresh produce can add up pretty quickly. Off-season products cost a lot more. That’s why <a href="https://www.thehealthy.com/food/how-to-eat-healthy-on-a-budget/" target="_blank" rel="noopener noreferrer">Natalie Rizzo</a>, a nutritional expert, suggests you buy berries, watermelon, or corn in the summer. They will be much cheaper even than apples. Since the market will be stocked on watermelon in the summer, they will be more affordable to get. So, you might want to buy whatever you need in bulk and freeze them for later. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4607 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/great-choice-of-fruits-seen-at-a-market-PQZL2M5.jpg" alt="Fruits and vegetables at the market" width="2000" height="1381" /></a>
<h2>Get Your Hands on Beans</h2>
Beans are rich in nutrients, vitamins, and minerals, but they are also very inexpensive to get. Regardless of whether you pick canned or dried beans, you can save a lot of money and still get plenty of protein and iron. They will make an <a href="https://www.vox.com/2015/12/17/10326668/9-rules-for-healthy-eating" target="_blank" rel="noopener noreferrer">excellent addition</a> to your meals. 
<h2>Collect Coupons and Look for Special Sales</h2>
Coupons for fresh fruits and veggies do exist. They may be a little trickier to get, but once you get the hang of couponing, you’ll be on the right track. Check the newspaper, apply for a newsletter, etc. If you like to save some time, check the sale signs in the supermarket you go to. Sometimes fruits and veggies in bulk go on sale. So, always keep an eye out for discounts. 
<h2>Skip the Organic</h2>
<a href="https://www.thehealthy.com/food/how-to-eat-healthy-on-a-budget/" target="_blank" rel="noopener noreferrer">While organic food</a> is excellent for avoiding pesticides, it is the most expensive food to get. You will be spending a lot more money and you won’t be able to afford anything else. Instead, it might be a good idea to have a chat with a local farmer. Ask them if they have a product they can bargain for. 
<h2>You Don’t Need Dressing</h2>
There is no need to spend big on salad dressings. There is a much cheaper way you can get a similar result. All you have to do is mix some spices, garlic, vinegar, and olive oil, and you will get a mouth-watering salad. The best thing about it is, you’ve made it from scratch and you didn’t have to spend half of what you initially would. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4609 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/housewife-cooking-eco-food-preparation-P7LBYPZ.jpg" alt="young lady cooking on the kitchen, healthy eco food preparation." width="2000" height="1335" /></a>
<h2>Make Meat a Treat</h2>
One of the most costly parts of buying food is stocking up on meat. Yes, it is good for the body when eaten in moderate amounts, but if you want to save a few bucks, it’s better to make it a rare treat. Instead, opt for legumes, eggs, and beans. They are packed with protein and don’t cost as much. If you do want to get some meat, it’s a good idea to look for the tougher cuts, <a href="https://www.nhs.uk/live-well/eat-well/20-tips-to-eat-well-for-less/" target="_blank" rel="noopener noreferrer">suggests the NHS</a>. They are a little bit on the cheaper side. 
<h2>Conclusion</h2>
There is no need to go over your budget to eat good food. As long as you know what can make the cut, you’ll always make it work. Of course, you can give yourself a “cheat day”, from time to time, and enjoy a nice treat. Besides, we all deserve a little pampering once in a while.

6 Clever Tips to Buy Healthy Food on a Budget

Crispy potato chips and onion rings and nachos in bowl. Selective focus.

Crispy potato chips and onion rings and nachos in bowl

Why watching the food you eat should be your top priority. And something as simple as skipping the fast carbs can be helpful. 

How Fast Carbs Are Compromising Your Health and What You Can Do About It | RateUsOnline

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4569 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/sacks-chips-and-popcorn-PH4ACLG.jpg" alt=" salty-snacks, potato-chips, popcorn and dip" width="2000" height="811" /></a>

In the last few weeks, people have been continuously stocking up on food. Since the COVID-19 epidemic spread, shelves have emptied quicker than ever before. But, instead of fruits, veggies, and healthy eating, the majority of the population has opted for comfort carbs foods, like popcorn, potato chips, and pretzels. 

Comfort food sales have skyrocketed. Since March 2020, potato chips sales went up by 30%, pretzels by 47%, and popcorn by 48%, according to the <a href="https://nypost.com/2020/03/22/comfort-foods-see-sales-boost-amid-coronavirus-quarantines/" target="_blank" rel="noopener noreferrer">New York Post</a>.  

This may not seem out of the ordinary since they are cheap, tasty, and most of them last a long time. Unfortunately, it’s not as good as you’d think. The more you stack your pantry with comfort foods such as these, the less likely you are to eat healthily. 

For those who stay at home 24/7, controlling the urge to binge on these foods out of boredom can be a real problem. That’s why we decided to cover all you need to know on fast carbs and the way they can compromise your health. 
<h3>How Do Fast Carbs Compromise Your Health?</h3>
According to Dr<a href="https://www.irishtimes.com/life-and-style/health-family/fitness/how-fast-carbs-can-undermine-your-health-1.4234264" target="_blank" rel="noopener noreferrer"> David Kessler,</a> a former commissioner at FDA, if you prefer to manage your weight and keep your metabolism healthy, it’s best to skip fast carbs. That includes snacks manufactured from refined grains, sugar, corn, and starches. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4570 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/crispy-potato-chips-in-copper-basket-AYWKDAB.jpg" alt="Crispy potato chips " width="2000" height="800" /></a>

What you may not realize is that anything that contains processed flour is entirely devoid of fibre. When we eat these foods, our body quickly starts absorbing them into the system and ends up converting them into glucose. The more glucose it turns, the higher the insulin and blood sugar spikes. This makes it very difficult for us to control our hunger. 

When we include fast carbs in our regular diet, it will turn into an eating pattern, which will cause chaos in our metabolism, leading to:
• Hormonal misbalance
• Weight gain
• Higher risk of developing any form of diabetes
• Heart issues
• Probable complications when infected with the coronavirus.
With constant eating, foods such as these can become a weakness, particularly when we are anxious or stressed. Eating them simply makes us feel better. This is true, added Dr Kessler. Even though he has worked with foods for years, he still finds it difficult to avoid fast carbs. 

The reason for that is relatively simple – this sort of food provides a momentary comfort. But, it’s crucial to overcome these temptations and be in complete control over your eating habits, especially if you want to stay in good health during the pandemic. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4573 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/view-looking-out-from-inside-of-refrigerator-as-wo-NKP4BW8.jpg" alt="Woman Opens Door And Reaches For Unhealthy Donut" width="2000" height="1333" /></a>

Not only that but foods such as these, also stress the heart. According to <a href="https://health.clevelandclinic.org/how-carbohydrates-can-affect-your-heart-health/" target="_blank" rel="noopener noreferrer">research,</a> the more sugar you add to your diet, the more it will hurt the artery walls. As a result, you will experience inflammation, which will increase the chance of cardiovascular diseases. 

Based <a href="https://www.ncbi.nlm.nih.gov/pubmed/24493081" target="_blank" rel="noopener noreferrer">on statistics,</a> individuals who consume more than 20% of the daily-recommended calories from simple sugars boost their chance to die from cardiovascular conditions by 38%. These results are terrifying. 
<h3>What Makes Fast Carbs Food Processing Bad for the Metabolism?</h3>
For many years, we’ve been processing our foods to get pliable ingredients. We’ve relied on milling, grinding, and boiling our foods. This is what we call new ways of food processing, and it’s a usual way of processing our foods. There are no additives added, and the result is entirely natural.

However, industrial processing has nothing to do with natural processing. We don’t even use similar techniques. Instead, we over-process our food. To make processed grains (the ingredient used for making cereal), the grains have to be milled under steel rollers. These rollers rotate at very high speeds. 

To make them even smoother, the grains are pulverized with a series of processing techniques, one of which is the extrusion technique. This is a method that completely changes the chemical structure of the grains until they become very tiny starch molecules. 

They are no longer grains. Since the granule structures have been eliminated, the food becomes a lot easier to absorb, therefore affecting our digestive tract and blood sugar levels.

But that's not all. According to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5913738/" target="_blank" rel="noopener noreferrer">National Institutes of Health</a>, fast carbs even impact our nervous system. Whenever you munch on some cookies or biscuits, they trigger a neurological response, which tells the brain to keep eating also though the body is not hungry. In other words, these foods feel like a reward, so we keep on consuming them.

Unfortunately, this overeating only makes you pack on a few extra pounds. Fast carbs have plenty of calories, and due to industrial processing, you will be eating more and gaining weight. 
<h3>What Happens When We Eat Slow Carbs?</h3>
Whether you decide to go for brown rice, beans, or broccoli, you are choosing food that is much easier on your metabolism. This is what we call slow carbs. When you eat these foods, they release the glucose at a much slower pace, leaving enough time for the body to digest the food and reach the gastrointestinal tract. 

When they reach the lower parts of the body, they trigger the GLP-1 hormone. This hormone is responsible for signalling the brain to let it know it’s fed, therefore controlling our appetite. Fast carbs, on the other hand, don’t stimulate this hormone at all. That’s why even after eating an absurd amount of food, you still feel hungry. 
<h3>Should You Eliminate Fast Carbs From Your Diet Completely?</h3>
Even though fast carbs are not the healthiest of food choices, it doesn’t mean you should eliminate them from your diet, advises Dr Kessler. The key to feeling healthy and keeping the metabolism at full health is to consume in moderation. 

You should be aware of the impact this kind of food can have on your system. Besides, if you don’t eat them too often, you won’t have to deal with the cravings. 

If you want to control the type of food you eat, it’s best to choose slow carbs instead. So, whenever you feel the need to eat chocolate or chips, you can munch on some veggies, fruits, and nuts. 

For people with diabetes, however, it’s crucial to monitor your cholesterol level. The more often you consume fast carbs, the more fluctuations you are going to notice in your cholesterol. This is a crucial component in managing metabolic diseases such as diabetes. Therefore, you may not have the chance to enjoy these fast carbs as much as anyone else. Otherwise, you risk affecting your insulin and blood sugar levels, which will affect your daily life and overall health. 

Last but not least is the metabolism. With the current pandemic, keeping the metabolism at optimal health is vital. Since the virus is so unpredictable, we all want to be super healthy, suggests the doctor. Those with a robust immune system can better handle the virus, which is why watching the food you eat should be your top priority. And something as simple as skipping the fast carbs can be helpful.

How Fast Carbs Are Compromising Your Health and What You Can Do About It

young-woman-touching-her-painful-sole-isolated-on-L2N5WE7

Muscular spasm. Young woman touching her painful sole, isolated on white background

Young woman touching her painful sole, isolated on white

Heel pain is very common in general population.Thus, heel pain home remedies, heel pain treatment options, and when to visit a doctor, clinic all is here.

Heel Pain Treatment: All You Need To Know!

The heel is comprised of various parts that work together. The <a href="https://www.webmd.com/fitness-exercise/picture-of-the-achilles-tendon#1">Achilles tendon</a> connects the heel to the calve. The heel also consists of the retro-calcaneal bursa, the subcutaneous calcaneal bursa, and the calcaneus. The calcaneus is also known as the heel bone. 

There are many people who experience heel pain. This is a common symptom in the general population. According to studies, about two million people will experience plantar heel pain each year. This leads to a search for an effective heel pain treatment. Various treatments are available – some of which you can use at home. 

<a href="https://www.rateusonline.com/" target="_blank" rel="noopener noreferrer"><img class="img-fluid alignnone wp-image-4519 size-full" src="https://cmsapi.rateusonline.com/public/uploads/2020/04/tired-businesswoman-in-hotel-room-44FLRB3.jpg" alt="Young lady with heel pain" width="1000" height="1499" /></a>

&nbsp;
<h2>What Causes Pain In The Heel?</h2>
There are many conditions that can cause heel pain. When looking for a heel pain cure, it is important to first consider what the cause may be. A few general options are available when looking for heel pain treatment solutions. Many of these will not help with a serious cause behind the symptom. 

A few common reasons why you may experience heel pain include:
• Plantar fasciitis, which is damage dealt with the plantar fascia ligament. This is generally caused by excess pressure on the feet. Stiffness and pain are common symptoms of this cause. 
• It is possible to suffer a sprain or strain in your heel. This is often caused by physical activity. Sprains and strains are common causes of heel pain. They can be severe in some cases. 
• It is possible to fracture the heel bone. Sometimes the heel bone can be broken too. Looking for a heel pain treatment clinic becomes crucial when a fracture or broken bone occurs. 
• Another potential cause is a condition known as Achilles tendonitis. This is when the tenon responsible for connected the heel to the calf muscles is injured. It is often caused by the overuse of the heel. Inflammation will accompany pain symptoms. 
• Bursitis can cause heel pain. This is when a sac filled with fluid develop around the joint in your heel. Sometimes these sacs develop in areas where tendons and muscle tissues are present. 
• Osteochondroses is a possible cause in younger children. 
• Reactive arthritis can affect the heel too. This is a type of infection. The infection causes arthritis to be triggered. It can lead to inflammation and pain, as well as other accompanying symptoms. 

<h2>How Can I Comfort My Heel Pain?</h2>
There are a few ways that you can treat your heel pain at home. The first step is to comfort heel pain. 

Using a cold pack is one of the first things to consider directly after the injury. The ice pack can help to reduce inflammation and the pain that you experience. When you apply the ice pack quickly after the injury, it can also help to reduce the amount of swelling that will develop. 

Rest is another important factor when looking for a way to reduce help pain following an injury. Rest is also important when searching for a plantar heel pain treatment. 

These are the initial methods that you can try. Avoid putting too much pressure on your heel shortly after an injury. This could make the injury worse. In such a case, you may cause a mild injury to become severe. 
<h2>How Do I Stop Heel Pain?</h2>
After considering some initial methods to comfort heel pain, you need to start thinking about the longer-term solution too. The ice pack is useful, and you can continue to use it until the pain stops coming back. 

You should also consider taking medication to help relieve the pain. There are several over-the-counter pain drugs that you can use. If the pain is accompanied by swelling, then you should rather buy an anti-inflammatory drug. NSAIDs are the most common type of anti-inflammatory drugs. These will help to reduce the amount of inflammation in your heel. It can also help to control the pain. Common examples of NSAIDs include aspirin and ibuprofen. 

While your heel is healing, make sure you wear shoes that do not put pressure on your feet. You can also use a shoe insert. This might be able to reduce the pain. Shoe inserts act as heel pain remedies by improving the comfort at the back of your foot. 
<h2>When Should I See A Doctor?</h2>
There are times where a home heel pain treatment is not adequate. You need to realize when the injury is too severe to be treated at home. In this scenario, you will need to make an appointment with your <a href="https://www.rateusonline.com/directory/categories/health" target="_blank" rel="noopener noreferrer">doctor</a>. The sooner you see a doctor, the less of a risk there is for long-term or even permanent complications caused by the injury.

https://www.youtube.com/watch?v=amXhwGSmxKI

If the pain is severe, then it might be a good idea to get your heel checked out by a doctor. If it starts suddenly, then you should also consider seeing a doctor. Severe and sudden pain may be an indication of something more serious, such as a bone fracture in your heel. 

If there is a significant amount of swelling in the heel area, accompanied by redness, then these are other signs that you should see a doctor. 

Another important reason to see a doctor is if the heel pain makes it difficult to walk. This might also be a sign that you suffered a serious injury. 
<h2>What Are Medical Heel Pain Treatment Options Available?</h2>
If your heal pain does not go away with heel pain remedies at home, then a doctor needs to do a physical examination. An x-ray and other imaging tests will likely also be taken. This gives the doctor an idea of what is causing your heel pain. You should also describe the scenario that initially led to heel pain. This might be a sports event, for example. 

The doctor needs to assess the situation and determine the best treatment for the cause behind your heel pain symptoms. 

Physical therapy is a plantar heel pain treatment that is commonly used. This helps to strengthen tendons and muscles in the feet. Physical therapy also helps to reduce the risk of a future injury. Prescription-strength anti-inflammatory drugs may be offered if over-the-counter options do not work. 

The doctor may also recommend taping the foot. This can help to provide better stability in the foot while healing. 

Surgery is advised in rare cases. This is generally the case if there is not another heel pain treatment that will help you. The surgery takes a longer time to recover. There are also risks involved. A doctor will first discuss the pros and cons of surgery with you. This allows you to determine whether or not you wish to proceed.

In case, you wish to proceed with physical therapy or surgery for heel pain cure and looking for some <a href="https://www.rateusonline.com/directory/listing/sydney-podiatrist-sports-podiatrists-at-sydney-podiatrist" target="_blank" rel="noopener noreferrer">heel pain treatment clinic</a> visit our health section. You will find a list of clinic and customer reviews as well to make your sorting easier.
<h3>Conclusion</h3>
Heel pain is very common in the general population. In most cases, heel pain is mild and goes away with some heel pain remedies at home. There are more serious cases. These scenarios will sometimes require medical treatment. Severe cases may also need surgery to fix the underlying problem. It is important to know what the best heel pain treatment is, and when a visit to a doctor becomes essential.

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