Improving the immune system and protecting against COVID-19. It is possible? | Steroids4U.eu

Improving the immune system and protecting against COVID-19. It is possible?

Over the past month, charlatans have been trampled by various pieces of advice and "guaranteed" information on how to fight the coronavirus. We could already see that we should all be vegans and no COVID-19 would be a threat. The authors of the perfectketo blog describe ketogenic diet as potentially one of the key ways to win over coronavirus. Right after that, they offer you guilt-free keto cookies or a revolutionary book on keto eating. Unfortunately, even this is not a real cure for COVID-19. Who would have said that? There were, of course, more different ketards (the definition of this noun is here), but they wield, as always, bad research, in addition to mice, and try to transform them into the real human world, which is not legitimately practicable.

Youtuber Jordan Sather, in turn, promotes MMS (Miracle Mineral Supplement) containing, among other things, chlorine dioxide (used, for example, for bleaching). According to Jordan, MMS is a coronavirus killer, but there are no in vivo studies and we cannot claim anything like that. In addition, it can cause serious health complications and is not recommended by official authorities. We could also see a Fejsbuk post, which was viewed by several hundred profiles, about one Japanese doctor recommending to kill the coronavirus by drinking water every 15 minutes. This information has been shared more than three hundred thousand times in total. Of course, Professor Lang of Oxford University and other experts on the subject have made it clear that this is nonsense.

There is no need to be surprised in today's world, because people set fire to 5G transmitters because they are said to be spreading coronavirus. People will and will still be. Fortunately, there are many who just smile at these single-celled subjects. But let's look at two things. The first will be the real boost of the immune system and how it all actually is, and the second will be lifestyle factors, nutrition and supplementation.

As for the immune system, it is such a line of defense divided into 2 parts

Congenital: various barriers, such as physical - nasal mucosa, chemical - stomach acids, or various protective cells

Adaptive: we use it when the innate immune system does not control and, in addition, can remember, so that when a pathogen attacks again, he can fight it better and more effectively.

Can we actually kick the immune system to make it better and more efficient? Yes and no. The immune system is a coordinated system of cells and proteins. It is not some biceps that you pump (with supplements, a specific diet) and it will be better. If you have a solid base, your immune system can't "boost". If you do not have such a base, there are ways related mainly to lifestyle, which, however, can harden your wooden base. And we're talking about ways that even single-digit IQ is enough. Nutrition, physical activity and mental health. Of course, just because all the factors I mention below are in order, it doesn't mean you can't be infected with any virus.

It should also be added that it will not work overnight. If you go to the gym for a week, you will also not be able to squat 200 kg, just as your immune system will not be able to heal in a week. It takes years of scratching, as with everything you want to last. Many of these factors certainly do not shock, but unfortunately, the revolutionary method does not exist.

# 1 Sleep

Personally, I sleep very well, but even so, sometimes the science of melatonin and sleep can fascinate me. Low sleep causes, among other things, a higher risk of cardiovascular disease, injury or illness. A systematic review of meta-analyzes and 41 RCT studies also points to inconveniences such as increased caloric intake and greater hunger. If you click here, you will discover some of our great articles on sleep that will definitely convince you to prioritize it a little more. Lack of sleep is also a synonym for impaired immunity, so something else needs to be added?

# 2 Physical activity

Another surprising thing, huh? This review summarized findings in four areas related to exercise and immunology. We will focus mainly on one of them - the acute and chronic effects of exercise on the immune system. Exercise (medium to intense exercise within 60 minutes) is considered an important adjuvant (enhancer of the immune response) of the immune system, which stimulates the ongoing exchange of various and highly active subtypes of immune cells between the bloodstream and tissues. Each such exercise increases antipathogenic activity. So with regular exercise / sport, these acute changes work through a summation effect = higher immune defense activity and better metabolic health.

The exact opposite may be too high a load. Typically competitions and related physiological, metabolic and psychological stresses. These factors are associated with transient immune perturbations, inflammation, oxidative stress, muscle damage, and an increased risk of disease. In addition, metabolism and immunity are inextricably linked. It follows that intense and prolonged exercise can cause transient immune dysfunction by reducing the metabolic capacity of immune cells. The risk of illness may increase when an athlete competes, undergoes repeated cycles of over-strenuous training, and his immune system experiences additional stress. Broader risk factors include high levels of depression (current status) or anxiety (current social isolation), participation in unusually intense training periods with large fluctuations (out of date), international travel in several time zones (at least we did not miss it), participation in competitions. events especially in the winter (out of date), lack of sleep (this might not be a problem, right?) and low energy intake from food (you will fix it!).

So we can summarize that regular training and higher physical activity can strengthen your immunity over time. Exercise and the immune system have an inverted "U" shaped curve. This means that people with no exercise usually have a worse immune system. However, there are similar people who exaggerate too much with exercise. The question is, can it really be exaggerated now in quarantine? There will definitely be extremists among us (ehm in practice). However, your immunity will certainly not be missed even by regular (intensive) home training associated with a high caloric deficit in the long run. However, exercise serves not only physical but also mental health. Large-scale research has identified it as a legitimate cure for depression and a helper against anxiety, to which we are undoubtedly more prone today.

# 3 Enough protein

The fact that you have to focus on nutritionally valuable foods probably does not need to be repeated a thousand times. It is such a common sense, and as reported in last year's research, nutrients can (not) directly act on immune cells, causing changes in their function, or they can have effects through changes in the intestinal microbiome. So let's move straight to proteins.

The effect of essential amino acids on the immune system has been investigated several times, each with similar conclusions. Another study states that a balanced diet, especially adequate intake of vitamins, minerals and proteins, increases resistance to infections and has a positive effect on the immune system. Proteins frame cells and are part of the body's defenses, enzymes that control the body's functions, and certain hormones. Even protein as a nutritional supplement has the potential to help, thanks to immunioglobulins, beta-lactoglobulins and the like. Of course, carbohydrates and fats also have an important place in the diet, in addition to which (or meals containing these macronutrients) contain a number of other important micronutrients. If you are active, they have at least 1.6 g / kg of protein.

# 4 Fiber (+ fruits and vegetables)

Vegetables? Full of micronutrients and fiber. Fruit? the same. And it doesn't matter if it's fresh or frozen. Again, this is not a shock for you and we all know this well from childhood. Nevertheless, only less than 10% of the Western population has a sufficient intake of these healthy foods. Fruits and fruit fiber have, among other things, benefits in terms of digestive tract health, long-term weight maintenance, type 2 diabetes, asthma and bone mineral density. Fiber generally has a significant effect on the immune system, and a study called the health benefits of fiber states that prebiotic fiber (eg onions, garlic, bananas, apples, beans, asparagus, oats) can support immune function.

# 5 Nutritional supplements

Of course, they are subordinate, but supplementation of some of them is important. We have discussed the studies and details in this Premium article. Examples are vitamin D, probiotics, pelargonium sidoides, glutamine, vitamin C or zinc. They have nothing to do with COVID-19, but they have a scientifically supported potential in terms of health and possible colds.

We believe that we have put together some information about the immune system, and we also believe that you will not be lured into a trap by those who turn the current unpleasant situation into a business without a backbone and an irrelevant and not helpful business. We've talked about legitimate ways to have armored immunity, and we hope most Fitclan fans have it. Unfortunately, we can't get more out of this "fitness" point of view, so in addition to the things mentioned and avoiding other obviousness (extreme long-term stress, smoking, alcohol, huge caloric deficit), we should focus on official advice such as hygiene, hand washing , the use of drapes or highly-restricted encounters with people.

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You will not lose muscle from day to day. After what time do you lose muscle, strength or power? | Steroids4U.eu

You will not lose muscle from day to day. After what time do you lose muscle, strength or power?

The current period is mostly associated with home training, when we try to knit a whip (sorry for the expression) at least thanks to rubber bands or exercises with our own body. Heavy weights, our training routines and a good number of one-arms, it's all up to date. That is, if you do not have your own booster. You may be afraid of losing your muscles, but fortunately science brings us quite nice news. What about our strength, flexibility, performance or muscle mass?

Muscles & strength

Muscles are quite resistant to atrophy and loss of strength. In this research, there were 20 men with an average age of 20 years and, of course, they enjoyed strength training. They completed a 4-week training program in the style: 4 weeks training + 2 weeks break from training + 4 weeks training. It turned out that two weeks of non-training did not cause loss of strength or muscle. In further research, they looked at 33 untrained participants. They compared 8 weeks of training (12-24 sets per quadriceps) with 8 weeks of reduced -volume training volume (only 8 sets per quadriceps). Although the volume of training was reduced by 50%, their strength was maintained. Ok, what about hypertrophy? They maintained most of their muscle mass even at a volume of only 8 series per muscle part (quadriceps) per week. That doesn't sound bad at all! In another study, they covered it for 3 weeks and the conclusions were similar. To quote this: "Evidence suggests that brief (approximately 3 weeks) non-training in people who are accustomed to exercising regularly does not cause significant muscle loss and, in addition, may experience an even greater stimulus in terms of hypertrophy after entering a training regimen."

Here, untrained individuals did 27 series on their feet almost to failure per week (3 exercises for 3 series, 3 times a week), while the training lasted 16 weeks. Later, this period was interrupted by a non-training period lasting 32 weeks (more than half a year), which had two approaches, and thus 2 groups. The first approach meant reducing the volume of work by 1/3 (ie to 9 series per week and practicing only once a week). The second approach meant reducing the volume of training by 1/9 (ie 3 series per week). In young individuals (20-35 years) this second approach caused the size of the muscles to be maintained, but in the older ones (60-75 years) it was a bit worse. More positive news for younger students! Similar results were recorded here, ie the loss of muscle did not take place, but we are already talking about the period of (only) three weeks mentioned several times.

Take a look at a systematic review of 27 studies in trained subjects. We talk about those who have been working for at least 3 years and participated in either some collegial or semi-professional sports activities. Simply trained athletes. The consensus from these data suggests that maximum strength may be maintained for up to three weeks of untraining, but will begin to decline significantly from about the fifth week. Other research confirms the results and speaks of a period of four weeks of inactivity, when the force is maintained and only then can it decrease. If you are a beginner, you also do not have to be extra worried. Research in this group of people is similarly positive, and the literature consensus speaks of a two to three week break, when strength is still maintained. Negatives are evident from about the fourth week. An old study on powerlifters with a training experience of about 8 years showed that their type II muscle fibers decreased by about 6% after two weeks of non-training, but their body weight remained the same.

At the end of this section, however, it should be added that there are individual (epi) genetic differences between muscle hypertrophy and atrophy, so we cannot completely generalize whether you and your buddy will be exactly the same. Probably not, and someone will be worse off. However, be sure to try at least some activity, because we have data that muscle loss is greatly accelerated when people are totally passive (bed rest or limb immobilization).

If you say that all this is bullshit and science deceives us, because you look smaller after only four days without a gym, calm down. During the break, the amount of glycogen in the muscles also decreases, so yes, you may look smaller, but it may not be a loss of muscle mass. And it is clear that the psyche will also play a role, when we will probably all put the "fact" that we are worse off, and then we will see ourselves in the mirror anyway.

Conclusions on strength and muscle mass in points:

We can maintain strength without training for about 3-4 weeks, but gradually it disappears during this period. Of course, only temporarily and we can take it back relatively quickly. It should not be forgotten that there is a difference between an ordinary exerciser and a powerlifter who has been systematically preparing for a competition and his personal record.

The muscles begin to atrophy after about 2-3 weeks, but at least for beginners they can return very quickly. Since we know that muscle memory exists, even in advanced exercisers, our "gainzzz" will return in a relatively short time.

If your efforts are high, you can train (even for months) with a smaller volume of training (by 33-50%) and maintain muscle mass.

During the first weeks, you look smaller due to a reduction in the amount of glycogen in the muscles, it is not a loss of lean muscle mass.

Aerobic performance, endurance or flexibility

When you're locked up at home, VO2max catches the most. The maximum rate of oxygen consumption (an indicator of aerobic performance) in trained individuals can experience losses of 6 to 20% and the time to depletion can be reduced by about 7 to 25% over two to four weeks. Endurance performance can be reduced by 4 to 25% after three to four weeks. When it comes to cardio, it seems to suffer more than our muscle mass or strength. Fans of crossfits and other endurance athletes should definitely not rest on the seat more than they should, but they should maintain more intense activity even during quarantine.

In terms of flexibility (flexibility means how muscles and joints are flexible), research shows that four weeks of untraining reduced the flexibility of the hip, torso, shoulder and spine by 7.4 to 30.1% for physical education students (men and women).

Conclusions on the cardio side and flexibility:

Endurance gradually decreases from 4% to 25% over 3-4 weeks

Maximum rate of oxygen consumption decreases by 6% to 20% in highly-trained athletes after about 4 weeks without training

Beginners can maintain endurance for at least 2 weeks without training

Flexibility decreases after about 4 weeks by 7 to 30%

How to put it all into practice?

Tired of training at home? Neither do I, believe me. The situation is not easy for anyone, but perhaps we are not capitulating, we are in it together. At least try to make a temporary exercise according to your current possibilities. It won't be a real nut, but it's always better than nothing. If you have a temporary fit at home, then use it, because you have more than 90% of people. However, if you exercise with rubber / your own body, they will cough up some specific repetitions. Ideally, you will focus on as many repetitions as you can to get close to failure. The question is, do you have any idea where your limit is, as you have not been used to training with this style yet. Well, be sure when it burns, you're still not at the end. It should be noted that for most (all) a certain daily physical activity is important. Not only for physical health, but also for mental health. Therefore, involve parents, siblings or children and do not just sit on the couch. Of course, everyone in terms of physical fitness.

And what about the diet? We will look at calories in the following article. Pay attention to mobility, flexibility and have enough sleep, which also has fingers in storing fat or losing muscle mass. Wash your hands, nose the drape… and… we are already on another topic :)

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5 reasons why I will be after quarantine a better fitness guy | Steroids4U.eu

5 reasons why I will be after quarantine a better fitness guy

Look, I'm also annoyed that I can't go to my favorite gym, and that we now have more limited opportunities to do sports than before. I was there almost every day, I took the people at the gym as the color of my normal day, some even as friends, and I really miss the coffee at the bar. But I dislike the eternal cribs about how we can do nothing now or not have a baking tray ready for a summer holiday. Honestly, we'll be happy to get to Machacha, let alone think that we'll be rolling somewhere on the beach this year. This is more at the level of utopia than the real plan. Maybe another year, and we'll be fine.

But the point is not to bitter. We are a pessimistic nation. And so I bitterly understand the bittering around the closed fitness. It's in us. After all, something very positive can be seen in every situation, and so is it here. So in my spare time, which I have now more than I would like, and I feel a bit like Tom Hanks in the Castaway, I tried to think what it would be like when it was over. And you know what? I thought we'd be better. I'm not saying leaner, I guess not. Well, maybe muscular, but why are we going to be fitness better and tuned to new challenges and achievements? Believe me, it will end once, and the post-apocalyptic time will ask, "What have you been doing at home for days?" Here it will be shown…

We will appreciate every moment in the gym and we will not be a "fitness fool" - we took the gym for granted, with a poisoned face and an expression of an unbelievable tough guy not stumbling on the fitness center every morning and evening biblical flogging on the cross.

The gym was such a matter of course that we bothered when someone accidentally locked it up at 3 pm, or, on the contrary, that it was closed for New Year's Day for half a day and you couldn't leave your important training at 8am… ” How could anyone afford this, after all, you have to train and your ideal time is around 9am in the morning. Evening doesn't make sense anymore ... and there are too many people. I hate people… even though they actually have the same goal as me ”.

Sorry, I got a little carried away. But look at it differently. I can imagine that day (and I firmly believe that you will dream of it as well) who, as yet, tells the story of Middle-earth. The day the rainbow lights up over the gym door, the unicorn runs over, kills Chuck Norris, blows the homophilic rainbow, and opens the gym or fitness center door with the unmistakable iron smell. Your gym will be tidy, improved (or at least it will seem, after all, you got used to two dumbbells in the corner of your apartment) and it will smell somewhat familiar. You'll be home again…

Suddenly you realize that it is not so commonplace. That you could smile at the fitness center staff because you see it after a long time and she's the one who now gives you the chance to make your dreams come true. You will be pleased to be able to touch the barbell more than the dozens you have had since your childhood, load it and fold it without thinking what you could still stick to the axis in the apartment. And also that you can put it in the easel, put a towel on the bench, take a shower. All this luxury.

And even seeing people who missed so many of your dumbbell in front of the home mirror. And you are actually quite happy. Maybe it'll give you a little tear in your eyes, get ready… you've met your family. It just will be different, better and you may appreciate the iron comfort more.

We will find out that it is different - one major advantage is the iron absence. We realize that we don't have to be locked in the gym 24 hours a day, 7 days a week, and that there are actually other movements of our body, not just a single-articulated biceps stroke. That our body is actually quite functional and can cope with a much more demanding composition of movements.

All of us are going to pull out the old dumbbells, expanders, towels and old broomsticks. We went through a lot of fun and maybe a little bizarre trainings of youtuber and fitness gurus who taught us how to work with our own weight and weird tools, from the canister to the pan. And we may have found that it hurts, grows, that our muscles react to us, and surprisingly, they stick to the creeping fat layer.

I understand, not every one of us can do it, and not everyone suits and still grumbles that it's useless. But maybe we will be able to move some of the workouts to the workout pitch, out to the air or to the front yard. I know not, but maybe ...

Maybe this will make the clumsy hulks a more functional athlete who already knows he can lunge in a gym other than the hallway. Or that sometimes, when not going to the races, it can easily stretch the skeleton on the bike and it will have an interesting effect.

Simply, we become more complex and maybe even more creative athlete. And yet that is part of fitness life.

Are we going to be rested, sleepy, and busy - do you sleep every day until the time you would have thought heretical before, and actually it doesn't bother you at all? I also. Then I sit on the bed for a long time, go through social networks and mails, have a coffee and consider going back to bed. Most of the time it doesn't give me that, but those days are suddenly lazy, sometimes taking a nap at work after lunch, remodeling it again, and so on. I'm a little scared that I will be endlessly lazy after the quarantine. But I believe (and that's the main thing) that my body will relax enough. The muscles, ligaments and tendons will recover and will be able to resist strength training and new impulses to the full. After all, during the year we burden the body from all sides and constant relaxation from training we will not experience what is a year. Such a deload comes in handy and there's no need to worry about losing any muscles. The muscle protein loses without any load after about 3 weeks, and you will surely throw some weight with a dumbbell or a free axis in the garden anyway.

In addition, we can use this long sleep to set new sleep stereotypes to aid hormonal production. At night, we are significantly producing growth hormone, up to ¾ of the daily amount, as well as a significant amount of testosterone. As you know, and I referred to it in one of my articles, the recommendations say you should sleep about 7.5 hours. Now is the perfect time. It's good to try what it does to your body. So your hormones stabilize, and as soon as you let them in a little iron, it promotes a quick return back in a better rested condition.

We will have a strong motivation to turn the fat and still "humiliate" the summer - we probably will not lie. Motivation sometimes lags a little behind everyone. I have often read fitness complaints about “how they are motivated”, “how they do not know how to move” or “that they do not want to practice 5 times a week”. Sometimes I can't even believe the endless crying. However, I believe it is over now. (unless we find an excuse elsewhere)

In my opinion, motivation will now be taken care of. And not only by suddenly being able to return to an iron game that itself is liberating and motivating. (Maybe I see it in a similar streak as in January.) But suddenly it begins to approach home, when we want to look "kind of better". Maybe someone will allow us to go swimming in the summer, to the pond, or maybe in the autumn to the races. And we certainly do not want to stand there and bitterly blame the fact that we did not manage to “pull it back” after the Koron crisis and start to cluster. We will now have two or three months to kick in and throw in the unsightly Netflix specialists with some extra pounds, in the fitness of our healthy fitness version, and to represent the physically healthiest community of the company again. And that's a nice motivation.

We will be more educated (at least I hope) - surely you are spending a lot of your time now in education and in shifting your knowledge. We now have a unique opportunity to advance our theoretical skills in nutrition, training and supplementation, which we then use in practice to hunt for a new better 'I'. Let's take this opportunity to leave Netflix as a fun evening. Because education really makes us a better fit. The proportion of how much we know theoretically is always transferable to practice. This applies not only to nutrition but also to training, regeneration and other aspects related to fitness lifestyle. Turn your free time into an opportunity to educate, all parents would surely tell you that after they now represent teachers in the home, they have taken their knowledge to the next level. Mainly in chemistry and biology. And even that will come in handy.

So, as I mentioned at the beginning. Let's not fuck, don't burn, don't want to "piss," just wait and get better. One guarantee is true. Once it is over and we get out of the house with new enthusiasm, the streets will be full of people and suddenly it will be so cheerful even in the fitness center. I believe that fitness people can always manage and make the most of every life experience.

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