Tag

Immunity

Fitness & Training

كيف تساعد اللياقة البدنية في تعزيز مناعة الجسم

posted by FitnessFirst Team February 13, 2018 0 comments

لقد أثبتت الدراسات العلمية أن التمارين الرياضية تؤثر على البكتيريا التي تنمو في الرئتين والقصبات الهوائية وتساعد على التخلص منها، فهي تُسبب الزكام والانفلونزا. كما تساعد التمارين الرياضية على تقليل احتمالات إصابة أجسامنا بالأمراض، ويُعنى السبب في ذلك إلى التغيّرات التي تطرأ على الأجسام المضادة التي تنتجها خلايا الدم البيضاء في الجسم

تحمي خلايا الدم البيضاء أجسامنا وتساعدها على مكافحة الأمراض، حيث أن جسم الإنسان يكون أكثر عرضة للإصابة بالأمراض إذا كان عدد هذه الخلايا قليلًا في الجسم، وتزداد فرص إصابته بالعدوى وتكون أعلى من المعتاد

يساعد ارتفاع درجة حرارة الجسم أثناء ممارسة التمارين الرياضية وبعدها في مكافحة العدوى بشكل أفضل وهذا مشابه لما يحدث لجسمك عند إصابتك بالحمّى، فالطريقة المثلى للتخلص من الحمّى هي #التعرّق

تساعد التمارين الرياضية الجسم على الحد من إفراز هرمونات التوتر، وهذا بدوره يساعد في حماية الجسم من الأمراض، فالتوتّر يزيد من احتمالات إصابة الجسم بالمرض

أثبتت الدراسات العلمية أن الأشخاص الذين يتّبعون نظامًا صحيًا ومتوازنًا يستفيدون بشكل أكبر عن التزامهم ببرامج التمارين الرياضية

:يتكوّن برنامج التدريب المتوازن من

ركوب الدراجة الهوائية مع أطفالك بضعة مرات خلال الأسبوع
المشي لـ20 أو 30 دقيقة كل يوم
الذهاب إلىالنادي الرياضي كل يومين
ممارسة تمارين اليوغا بضعة مرات في الأسبوع

ومن ناحية أخرى، فإن ممارسة التمارين الرياضية أكثر من اللازم تُضعف جهاز المناعة. ولهذا السبب قد تشعر بالتعب والإرهاق عندما تتدرّب لخوض سباق الماراثون أو عند ممارسة مجموعة من التمارين الرياضية الصعبة خلال فترة قصيرة من الزمن. ولهذا، احرص على أن تخصص بعض الوقت ليتعافى جسمك بعد ممارسة هذه التمارين وخذ قسطًا من الراحة واحرص على النوم لمدة 8 ساعات على الأقل كل ليلة

شاهد الفيديو أدناه لتتعرّف على 5 تمارين رياضية مختلفة تساعدك على #التعرّق في النادي الرياضي وتعزيز مناعة جسمك

شارون رييد
مديرة اللياقة البدنية
نادي مركز الأعمال الأوروبي

Fitness & Training

How Fitness Helps Boost Your Immune System

posted by FitnessFirst Team January 14, 2018 0 comments

It has been proven that exercise can influence and help to flush bacteria out of the lungs and airways, which normally causes us to get the cold or the flu. Exercise helps to reduce the risk of getting sick and is attributed to changes in antibodies that are produced by the body and white blood cells (WBC).

The WBCs protect our body in the fight against disease, if they are low  you are more prone to get sick quickly and the chances of you getting sick are higher than normal.

The increase in body temperature during and after workouts can help the body to fight the infection better; this is very similar to what happens when you get a fever, the best way to get rid of it is to #SweatItOut!

Exercise slows down the release of stress hormones since stress increases the chance of illness. Lower stress hormones may protect against illness.

Studies have shown that people who follow a moderately energetic lifestyle benefit most from starting (and sticking to) an exercise program.

A moderate exercise program can consist of:

  • Bicycling with your children a few times a week
  • Taking 20 to 30 minute walks daily
  • Going to the gym every other day
  • Practicing yoga a few times a week

On the other hand, too much exercise can cause your immune system to weaken. This is why you may feel very rundown and weak if you’re training for a marathon, or doing a lot of exercise during a short window of time. So make sure that you take the time to recover after a tough work out and get enough rest for your body with at least 8 hours of sleep every night.

Watch the video below to see 5 different exercises to work your total body help you #SweatItOut at the gym and boost your immunity.

 Sharon Reid
Fitness Manager
European Business Centre

Health & Nutrition

Tips to Boost your Immune System

posted by FitnessFirst Team January 14, 2018 0 comments

We all know that during the colder months of the year, we are more prone to being sick and a little run down. We always try our best to stay healthy with a lifestyle change or start an exercise regime, but most of the time we tend to fall off the wagon a little when it comes to holiday time and before summer.

There are so many different ways in which you can boost your immune system and be on the top of your game for health. Having a correct and balance diet of proteins, fats and carbohydrates, having the correct intake of vitamins and minerals, amino and BCAAs. Making sure you get the correct hours needed of rest and sleep a day (minimum of 7 hours). Having a healthy balance between work and social life, this helps to reduce the level of stress you feel and place over yourself.

If one of these factors was to change, it would affect your who cycle of being healthy. We all know when you’re tired; your brain doesn’t work to its’ full potential, you don’t eat enough, well enough of the right foods and resort to eating quick and easy food, such as prepared meals and junk food. Such foods don’t have the correct amount of vitamins and minerals needed for the body, and mostly have the bad fats and complex carbohydrates (such as fast foods, fried food, deep fried food, pasta, potato, bread).

Having a healthy working immune system can help to decrease your risk of diseases such as cancer, diabetes and heart diseases.

What can I do to boost my immune system?

It’s very simple just follow these simple guidelines:

  • Don’t smoke.
  • Eat a diet high in fruits and vegetables.
  • Reduce/eliminate refined sugars.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Get adequate sleep.
  • Try to minimize stress.
  • Keep your lymphatics moving – just move with a few daily exercises, drink plenty of water, and eat healthy food.

We are only human, no one is perfect, but if we can stick to simple outlines of the guidelines given, we can decrease the risk of diseases and infections and prolong our life cycle.

Sharon Reid
Fitness Manager
European Business Centre

Health & Nutrition

Immune Boosting and Detox Shakes

posted by FitnessFirst Team January 10, 2018 0 comments

Alleviate sickness by having shakes during peak times of the year when sickness tends to strike, these would primarily be during the holidays and just before summer starts.

Due to the fact that we let ourselves get run down and become weak causing our white blood cells numbers to become low, our bodies allow growth of bacteria causing the illness.

We may also catch a cold from other people like family members and work colleagues, as well as a change in the weather – going from hot to cold quickly. Our bodies are not built for this type of quick change and needs time to adapt.

Detox is a good and healthy way for the body to get rid of any impurities, and can help with the functioning of organs and other body functions.

The quickest way the body can absorb vitamins, minerals and nutrients is through food, especially shakes.

To boost your immune system simply try one of these shakes, and feel the benefits.

Immunity Boosting Shakes | Fitness First Middle East

Immune Boosting Smoothie

The best time to take this smoothie is first thing in the morning. The ginger helps with detox, and the remaining ingredients help with protein intake and energy.

INGREDIENTS

1/2 banana 45 g
1/4 cup Greek yogurt 65 g
1 cup unsweetended almond milk 250 ml
2 tbsp vanilla whey powder 25 g
1 tsp honey 5 ml
1/4 tsp freshly grated ginger 1 g

INSTRUCTIONS

Place all ingredients in a blender and process until smooth.

Detox Drink

Best first in the morning and last thing at night when your body is resting so the ingredients can work their magic.

INGREDIENTS

1/2 cup coriander leaves 30 g
2 tbsp vanilla protein powder 25 g
1 cup baby spinach 30 g
½ chopped Lebanese cucumber 100 g
1 chopped pear 100 g
2 tbsp lemon juice 40 ml
½ tsp fresh ginger grated 2 g
1 cup water 250 ml
ice cubes

INSTRUCTIONS

Place all ingredients in a blender.

Blend for 1 minute – stir, then blend again for another 30 seconds, or until smooth.

Recovery Drink

Take this recovery drink once you have been sick or the moment you start to feel better. This drink is best to take when you’re getting back into full recovery. It also helps to boost white blood cells and replace all of the minerals and vitamins lost while being under the weather.

INGREDIENTS

1 peeled orange 130 g
¼ cup plain Greek yoghurt 65 g
1 cup pineapple juice, unsweetened 250 ml
½ cup water 125 ml
2 tbsp vanilla whey powder 25 g
ice cubes

INSTRUCTIONS

Cut orange into pieces and place in a blender with remaining ingredients.

Process until smooth.

Super Green Smoothie

This super green smoothie is great for a breakfast or after a workout to replenish salts and minerals lost through a workout or overnight while sleeping.

INGREDIENTS

300 ml milk of choice
1/2 frozen banana
1/2 lime juiced
1 tbsp oats
2 tbsp vanilla whey powder
2 tsp super greens
5 cubes ice

INSTRUCTIONS

Put everything in the blender except for the super greens, process until well combined.

Pour half the smoothie out into a glass.

Blend the remaining smoothie mix in the blender with the super greens, with some more ice.

Pour both smoothies together and enjoy.

 

Sharon Reid
Fitness Manager
European Business Centre