The sinus infection happens very often to everybody. So, you experience non-stop pain and pressure. Your face and head hurt, and maybe your teeth too. If it is untreated, the sinus infection can involve the bones of the face too or spread to the brain in some rare cases.

The sinuses are open spaces above and beside the nose that are connected with mucous membranes. Every time that we breathe through the nose, the mucus acts like the first defense against foreign substances and pathogens that we inhale. Small particles are caught by the mucus that is constantly swept towards the throat by cilia – tiny hair-like structures. The mucus is swallowed, and the acid of the stomach neutralizes most of the pathogens.

If the sinuses can’t drain properly, they become infected. When sinus tissues swell, the mucus becomes stuck and the sinus fills, causing pain and pressure and creates a perfect place for infection.

Sinus infections can be bacterial, viral, fungal or a combination. They can also be chronic or acute.

How to Avoid Sinus Infection

If you suffer from an acute or chronic sinus infection, one part of the problem can be Candida. So, your immune system needs help now. A healthy diet can heal the infection and boost the immune system.

Diet

Avoid the processed food, and eat real food instead. Your diet should consist 80 percent fresh, raw, organic produce, more vegetables that fruits. Include healthy fats also. Omega 3 essential fatty acids are essential for your diet and they can reduce the inflammation too. Avoid all artificial colorings, flavorings, and preservatives, and also trans fats, MSG, GMOs and high fructose corn syrup. And now comes the hardest part for you: stop eating SUGAR! Sugar feeds the Candida, and also the bacteria and the viruses. Each time when you eat sugar, it takes 3 days to recover your immune system.

Also, you should avoid all allergens. Many people don’t know that they are allergic to dairy, can find out that with the elimination of dairy from their diet will stop the chronic sinus infection, ear and respiratory infection.

Detox

You need to cleanse your body if you want to heal your immune system. A good cleanse will help you to kill the parasites, pathogens and the Candida. You have to rebalance your gut. If your sinuses are your only problem, that will do a better job of healing any present or future infection.

Treating Sinus Infection with Irrigation

If you flush the sinuses with saline solution, that can aid in the reduction of swelling, and can remove the excess mucous together with the pathogens and debris. To make a saline solution, you will need ¼ teaspoon of baking soda and 1 teaspoon of salt to 16 ounces or 2 cups of warm water.

Pay attention to use the following:

Real salt, but don’t use sea salt. Make sure that it has no additives.Boiled water or distilled water.Baking soda but without aluminum.

Treat Chronic Sinus Infection

It takes a long time to heal the chronic sinus infections, and it can come back very easily if your sinus cavities are not fully healed. Anyone that has chronic sinus infection, should change the diet.

For chronic or some serious sinus infection, we recommend irrigation and Shillington’s Herbal Snuff. It is not pleasant, but it helps a lot. Herbal snuff works excellent if you are eating well, but if you are eating poorly (sugar, diary, etc.), it can contribute to a lung infection.

Sinus Infection Remedies

Warm Compress

Putting a warm compress on your face can help relieve the pain and pressure caused by a sinus infection. Just soak a cloth in hot water, wring it out, and place it on the tender areas of your face. You should feel relief in just a few minutes.

Stay Hydrated

Staying hydrated is very important in cases of sinus infections. Make sure you’re drinking plenty of water to loosen the congestion and the accumulation of mucus.

You can drink plain warm water or spice it up with a bit of lemon juice or ginger. Herbal teas and veggie broths are also a good choice.

Steam Inhalation

Steam inhalation has been known to help treat symptoms of the painful condition. Just lean over a pot with boiling water with a few drops of eucalyptus oil in it. It will soothe your inflamed airways and help with the discomfort.

Shillington’s Herbal Snuff Recipe7 parts Bayberry Bark Powder7 parts Goldenseal Root Powder1 part Garlic Powder1 part Cayenne Pepper Powder

(This recipe is by parts, whether tablespoons, teaspoons or more)

Grind the ingredients and mix them well. Snort a very small amount of the mixture, about half the size of a match head. Use couple of times per day, until your symptoms disappear. This will burn, but it really works.

The food we eat plays a leading role in immune health, and whole grains do their part by maintaining the health of our digestion system and reducing inflammation.

Ancient grains like quinoa, buckwheat, barley, spelt, bulgur, amaranth, chia, couscous, all kinds of millets and oats, are filled with fibre.

Diets high in fibre reduce the C-reactive protein (CRP) levels, a known marker for inflammation, up to 40%.

Oats and whole grain barley contain a fibre called beta glucan which helps boost immune health and reduce inflammation.

Oats also contain compounds called polyphenols which have strong antioxidant and anti-inflammatory properties, that reduce the effects of chronic inflammation.

Whole grains improve digestive health, lower cholesterol, reduce your risk of heart disease and stabilise blood sugar levels to help maintain your energy levels.

If you are bored of simply relying on brown rice and whole wheat, try experimenting with some of these super grains. Use them in soup, stew, porridge and add to hearty vegetable salads.

Your gut bacteria directly impact immune function.

Fermented foods offer double the gut benefits; they contain probiotics, enriching your gut with more beneficial bacteria, and they act as prebiotics that feed that bacteria and help it flourish.

Research suggests that the good bugs found in fermented foods like yogurt, kefir, kimchi, sauerkraut and tempeh can help fight viral diseases like the flu and bolster your defences against future infections.

Fermented foods include sauerkraut, apple cider vinegar, miso, kimchi, kombucha and kefir. Making lacto-fermented vegetables at home is super cheap and easy to do.

This beautifully-coloured twist on traditional sauerkraut is another way to get a nutrient and probiotic-rich serving of raw vegetables into your diet.

It is delicious with salads, on oatcakes, or wholegrain bread.

🍀s½ medium red cabbage head,finely diced

🍀1 medium beetroot, peeled and grated

🍀2-inch ginger piece, peeled and grated

🍀1 tsp sea salt 

Add all ingredients in a large bowl, and use your hands for massaging the mixture for two or three minutes, until the vegetables juices start to release and collect into the bowl bottom (you may want to use gloves for this to avoid pink hands).

Layer the mixture into a clean glass jar and press well. If the juices don’t cover the mixture you can add more salted water (approx. 1 tsp sea salt for 1 cup of water).

Cover with a lid and leave at room temperature for up to one week. Check the taste after 5 days, if not sour enough leave for longer.

Store in the fridge.

Social fitness groups, whether virtual or traditional, are fun ways to stay healthy and fit, to connect with and motivate each other to make healthy lifestyle choices.

There is no greater motivation for fitness than working out in a group. Surely, many people would agree with this statement. There can be many benefits of social exercising. When you are surrounded with people, doing the same exercises as you, it definitely increases your competitive spirit. It makes you more accountable to attend every fitness class. You don’t give up as easily as you do when you are alone. 

If you are one of those people constantly seeking motivation for fitness, and looking to combine your social life with your physical activity, social fitness groups are a perfect fit for you. Social fitness groups may not be an unfamiliar concept, since there has been a tremendous uplift, specifically over the past few years.  

Virtual vs traditional groups- What do you prefer? 

Traditional fitness groups are locally located, and can meet personally to perform the group activities. You might have seen a group of elderly women walking together in a park, or a group of runners belonging to a runner’s groups practicing together.  

However, these days there are no geographical limitations for any social fitness groups. There are virtual fitness platforms where the group members can meet, interact with and motivate each other. There are apps for finding and becoming a part of the fitness group,  with group members tracking their own and other’s progress through various features of the app and different gadgets that can be worn on the body. Doesn’t it motivate you when you see your buddies completing their half marathon training which you might also have done had you pushed yourself a little more! 

Be Spoilt for Choices 

There are as many groups as there are interests! For every fitness activity you name, there is atleast one group, virtual or traditional. Hiking groups, walking groups, zumba groups, pilates clubs, laughter groups, runners’ groups, and many more. There are even social fitness groups based on different fitness objectives. Weight loss groups, weight gain groups, half marathon groups, body-building groups are some of them. And lastly, there are groups based on genders and age, such as senior citizen groups, kids activity groups, all-women group etc. 

Here are a few social fitness groups you may consider joining: 

1.Hiking is fun with a group 

Going hiking in groups is a very popular fitness activity, where hiking enthusiasts  decide a hiking spot and perform the activity together. The advantage of doing it in a  group is the safety it offers, and the group members can share tips and tricks with  each other. Hiking as a fitness activity promotes muscle-building, facilitates good  circulation and strengthens the mind-body connect. 

2. Learn and do Yoga asanas with a group 

Yoga groups include people coming together to perform similar asanas, which are led by professional yoga instructors. Yoga involves different techniques of breathing, meditation, relaxation, stretching and physical postures.  

Laughter clubs are one type of yoga groups that engage in different types of groups laughter in addition to the stretching and breathing exercises. Health benefits of yoga include helping to keep the mind and body calm, eliminating toxins, suppressing stress hormones and strengthening the body’s defence mechanism to fight off infections. 

Practicing yoga in groups helps to share energy among yourself, pushes you beyond your limits and improves your overall confidence and consistency. So, practice it in a group to reap all the yoga benefits! 

3. Dancercise with a Zumba group 

Zumba is a form of fitness which involves different kinds of dance moves, giving a full-body workout. It is a fun, exciting, energising form of workout for all of you who love grooving to music beats. 

Zumba is majorly designed as 45-60 minute group classes led by a trained Zumba instructor. They are available at different intensities for all age groups from kids to elderly people. Zumba includes movement of every part of your body from head to toe. Zumba benefits include helping you burn calories, strengthening your body, reducing excess fat and improving your overall immunity. 

This form of group exercise exposes you to an enjoyable social environment, effectively builds your stamina and encourages you to keep going till you reach your fitness goal.  

4. Walk with like-minded people 

Walking can become boring with time, and can demotivate you; not when do with a group! Walking groups have become very common, as groups members motivate each other and keep pace with each other’s progress. These groups can be a boon for people who hate to exercise alone. Walking in groups have several health benefits including a powerful boost to immunity! 

5. Socialize with Elderly fitness groups 

Elderly fitness groups involve different kinds of stretching, balancing, strengthening and flexibility exercises designed for older adults. A study conducted by the University of British Columbia stated that older adults are more active and consistent with their physical exercise when they do it with people of their age*. 

Exercising for seniors is important to help maintain their physical and emotional health. They usually have decreased physical activity due to their age, therefore it is important to constantly motivate them. Elderly fitness groups is one such method to encourage them. 

Social fitness groups for the elderly not only provide physical fitness but also increase social interaction among these age groups. Regular interaction with people helps to decrease their chances of developing anxiety, loneliness and depression. These methods enhance their immunity and improve their overall quality of life. 

Surround yourself with people who inspire you to keep going until you reach your fitness goal. A few simple changes that you make in your daily life can help you lead a longer, healthier life. So, what are you waiting for? Find your driving force, choose your social fitness group and join one today! 

Mindfulness, Meditation, Mantras. We often hear these jargons in our daily lives. We read about the importance of mental health, but somehow our busy schedules don’t leave space for it. We take all necessary measures to keep our body fit and in good shape. Be it through daily runs, gymming, or even pilates. But how often do we stop and think – what about my mind and mental health? We need to find a solution to break free of the stress in our lives and care for our minds. Investing just a couple of minutes in mindfulness meditation can do wonders for our minds and bodies. If you’re wondering how to practise, you’re at the right place. Read on to know more. about mindfulness and easy tips to practise mindfulness meditation in your daily hustle and bustle.

What is mindfulness? 

You’ve heard about it. You’ve read about it. But do you know what exactly mindfulness is? Don’t worry – we’ve got you covered. In a nutshell, mindfulness is focused on awareness. It’s all about broadening your conscious awareness and taking in your surroundings. It’s living in the present moment.

Sounds simple enough, doesn’t it? That’s because it is! You can practice mindfulness meditation even during your packed schedule. All you need is – you! No candles, aromatic oils, or other paraphernalia required. Mindfulness exercises can be practised successfully by beginners as well. We have some tips for busy minds like yours. Give them a go!

Mindfulness tips and exercises you can try: 

With these tips, we bet you’re well equipped to deal with stress. Remember, busy minds need to unwind. So what are you waiting for? Start your journey to mindfulness now!

For those of us practising social distancing, being mostly indoors and working from home, indoor air quality is more important than ever.

Poor air quality at home can be deadly and can irritate the eyes, nose, and throat, cause shortness of breath, aggravate asthma and other respiratory conditions, and affect the heart and cardiovascular system.

Breathing polluted air for long periods of time can seriously compromise your immunity. Says a Harvard study, even a small increase in long-term exposure to air pollutants leads to a large increase in the risk of COVID-19.

Here are a few tips to improve air quality at home:

Let fresh air into every room – Disinfectants, paints, cleaning products and sanitisers produce certain Volatile Organic Compounds (VOCs).

Opening a window and ensuring good ventilation will allow the trapped gases to escape and will dilute any remaining VOCs with fresh air, which will keep your immune system in fighting shape and reduce issues of pre-existing respiratory conditions.

Stop smoking indoors – Smoking is bad for your home’s health too. Tobacco smoke can tank your air quality.

There is no safe level of tobacco smoke so you will, as a family, have to put a complete stop to it. Be firm with smoker-visitors too.

Spring clean regularly – Dust mites and molds can mix with the air in the house. This will hurt the air quality and pose potential health risks.

Regularly wiping down surfaces, dusting, vacuuming, cleaning and wet-wiping the floors will prevent dust particles from building up in your home and air.

Invest in an air quality monitor – A good air quality monitor can measure air pollution in your home.

Get an air purifier – A good air purifier will help you bust air pollution in your home.

Air purifiers control air quality by getting rid of allergens, pollen, dust, pet hair and strong odours.

Do your research and look for a HEPA (High Efficiency Particulate Air) purifier with a genuine HEPA filter.