How to Boost your Immunity Naturally

Simple Lifestyle Shifts That Strengthen Your Body’s Natural Defenses

Naturally Boosting Your Immunity is Important!

Your immune system is your body’s first line of defense against any foreign bodies that might enter it. And since we live in a world of quick fixes, such as supplements, pills, and powders, it’s easier to go for the quick solution. But when it comes to building a strong and resilient immune system, nature still knows best.

Thankfully, you don’t need a medical degree or a kitchen full of exotic herbs that make you feel like you’re about to start making a Harry Potter magic potion to start boosting your immunity today.

Here are a few ways to do it naturally, effectively and sustainably.

1. Sleep: The original superpower!

Before you reach for any supplement, ask yourself: Are you sleeping enough? The quality of your sleep affects your immune system and is the most powerful immune booster. While you’re asleep your body produces proteins like cytokines that control growth and other immune system functions.

Aim for 7-9 hours of uninterrupted sleep and try to keep consistent bedtimes.

2. Eat Real, Colorful Food

Forget all the different types of diets you find advertised all over social media, what your immune system loves is real, whole food. Things like fruits and vegetables that are rich in fibers, antioxidants, and vitamins. Dark leafy greens, berries, citrus fruits, garlic and mushrooms are your immune system’s best friends.

Bonus tip: Add fermented foods like yogurt and kimchi to support your gut, because about 70% of your immune cells live there!

3. Move More (but not excessively)

Exercising regularly and moderately helps keep your immune system in peak condition. It improves circulation, reduces inflammation, and helps immune cells travel efficiently throughout the body. Think brisk walks, cycling, dancing or simple yoga sessions at home for 30 mins. Just make sure not to overexert yourself because exhaustion and overtraining can actually suppress your immune system.

4. Stay Hydrated

Your immune system can’t function well without water. Hydration helps your body produce lymph, which carries important immune cells such as your white blood cells. Aim to drink 8 cups of water a day, more if you’re active or living in a hot climate. You can also add lemon or cucumber slices if plain water is not for you.

5. Stress Less, Defend More

Chronic stress increases cortisol, a hormone that in high levels can suppress your immune system’s function. It’s not about eliminating stress all together (good luck trying that), but managing it so that it doesn’t hinder your daily life and, coming back to our topic, your immune system. Try deep breathing,  meditation, journaling or simply going outside and doing something you enjoy, whether that is meeting friends or going to read at a cafe. Even 5 mins of intentional calm can help your nervous system shift out of fight or flight.

6. Get Sunshine or Supplement Vitamin D

Vitamin D is crucial for immune health, and many people are deficient, especially in the winter. Just 15-20 mins of sunlight early in the morning can help your body produce it naturally. If you live in a place that doesn’t get a lot of sun or you don’t go outside much, a good quality supplement can help (make sure to check with your physician for dosage)

Final Thoughts: Your Body Wants to be Well

You don’t need the perfect lifestyle you see influencers have who wake up at 6 AM to exercise and have a laundry list of products and powders and pills. You just need a consistent one. Supporting your immune system naturally is about creating daily habits that make your body feel safe, rested and nourished. You can always start small and stay steady, and your immune system will thank you with more energy, fewer sick days, and a deeper sense of well-being.

Are you looking to rejuvenate your skin, enhance your beauty, or simply give yourself the pampering you deserve? Thumbay University Hospital is your ultimate destination for world-class aesthetic treatments. Our comprehensive range of services is designed to address all your beauty and wellness needs, combining cutting-edge technology with the expertise of our skilled professionals.

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Knee arthritis is a common condition, especially among adults over 50, affecting millions worldwide. Dr. Rajesh Garg, a leading specialist orthopedic and knee surgeon, emphasizes the importance of early detection and understanding the symptoms to manage knee arthritis effectively. Here’s a guide to understanding what knee arthritis is, recognizing the early signs, and taking the necessary steps for detection.

Understanding Knee Arthritis

Knee arthritis, most often osteoarthritis, is a degenerative joint disease where the protective cartilage in the knee gradually wears down. This results in pain, stiffness, swelling, and reduced mobility, affecting one’s daily activities and quality of life. While osteoarthritis is the most common form, rheumatoid arthritis and post-traumatic arthritis can also affect the knee.

Recognizing the Symptoms

According to Dr. Garg, the symptoms of knee arthritis often develop gradually, making it easy to overlook the early signs. Common indicators include:

• Pain in the knee joint: This worsens with activity and improves with rest.
• Stiffness: Particularly after periods of inactivity or after waking up in the morning.
• Swelling: Around the knee joint due to inflammation.
• Reduced range of motion: Making it difficult to fully extend or bend the knee.
• Grinding or clicking sounds: In the knee when moving, known as crepitus.

Steps to Detect Knee Arthritis

If you experience these symptoms, Dr. Garg advises taking the following steps for early detection:

• Consult an Orthopedic Specialist: An early consultation with a knee specialist can help assess the severity of the symptoms and provide guidance on managing them. Dr. Garg recommends seeing a professional if pain or stiffness persists for more than a few weeks.
• Physical Examination: A thorough examination allows the specialist to check for signs of tenderness, swelling, and range of motion. This can also help differentiate arthritis from other conditions, such as ligament injuries or meniscal tears.
• Imaging Tests: X-rays are commonly used to detect arthritis, as they show bone and joint structure. For more detailed information, an MRI may be recommended to view soft tissues like cartilage and ligaments.
• Laboratory Tests: In some cases, blood tests may be conducted to rule out rheumatoid arthritis, especially if symptoms include warmth and redness around the knee.
• Joint Fluid Analysis: If there is swelling, a sample of joint fluid may be taken to check for infection or gout, both of which can mimic arthritis symptoms.

Early Detection and Prevention

Detecting knee arthritis early can make a significant difference in treatment outcomes. Dr. Garg highlights lifestyle changes, such as maintaining a healthy weight, engaging in low-impact exercises, and managing underlying health conditions, to help prevent or slow down the progression of arthritis.

By staying informed and proactive, you can take control of knee health and reduce the impact of arthritis on your life. For personalized advice and treatment, Dr. Rajesh Garg encourages individuals to consult a specialist who can help create a tailored plan for managing knee arthritis.

As summer in the UAE brings a mix of high temperatures and frequent dust storms, parents need to be extra vigilant about their children’s health. The combination of soaring temperatures and airborne dust particles can significantly impact respiratory health, increasing the risk of allergic rhinitis and asthma. Dr. Kiran Kumar, Specialist and Head of Internal Medicine at Thumbay University Hospital, shares crucial insights to help protect your children from respiratory issues during these dusty months.

In the dusty summer months, respiratory issues in children can escalate quickly. Dr. Kumar emphasizes, “Parents should closely monitor their children for early signs of respiratory distress. Symptoms like persistent cough, nasal congestion, or a runny nose are common indicators. Additionally, if your child develops a fever, wheezing, or shows difficulty in breathing, it’s crucial to seek immediate medical attention.”

To protect your children from the adverse effects of dusty weather, start by equipping them with protective gear when they are outdoors. Sterile masks and sunglasses can shield their eyes, nose, and mouth from harmful dust particles. Masks designed to filter out dust and allergens provide additional protection and help minimize exposure to airborne irritants.

Maintaining a clean home environment is equally important. Dust tends to accumulate quickly, exacerbating respiratory problems. Avoid using heavy carpets and curtains, which can trap dust, and instead, opt for hard flooring and easily washable curtains. Regular vacuuming and cleaning of these items are essential in reducing dust buildup. Air purifiers with HEPA filters can also improve indoor air quality and further protect against airborne allergens.

For children experiencing nasal stuffiness, using a saline solution to irrigate their nasal passages can be very effective. This practice helps to clear out dust, bacteria, and fungal pathogens, preventing the growth of harmful microorganisms. Additionally, limiting the use of stuffed toys, which can collect dust, is a practical measure. Choose washable toys that can be regularly cleaned to reduce allergen accumulation.

Boosting your child’s immune system is another key strategy. Increasing their intake of vitamin C through fruits and vegetables supports overall immune health and can help ward off respiratory infections and other illnesses.

By taking these preventive measures, you can significantly reduce your child’s risk of respiratory issues during the dusty summer months. Vigilance and proactive health management are crucial. If you notice any concerning symptoms, consulting a healthcare professional promptly is essential. Ensuring a clean living environment and supporting your child’s immune system are vital steps in navigating the health challenges posed by the current weather conditions.

As summer approaches with its scorching sun and soaring temperatures, it’s crucial to prioritize our well-being. Given the risks of excessive heat, taking precautions to safeguard our bodies and maintain optimal health becomes essential. Dr Baljinder Singh, head of emergency department, Thumbay University Hospital, sheds valuable insights on staying healthy during this season.

Hydration is Key

Drinking an ample amount of water throughout the day is essential to stay hydrated during summer. Dehydration can lead to fatigue, dizziness, headaches, and even more severe complications such as heatstroke. It’s advised to drink at least eight glasses of water daily and increase intake if engaging in physical activities or spending extended periods in the sun.

Protect Your Skin

Excessive sun exposure can cause sunburn, premature aging, and increase the risk of skin cancer. It’s therefore important to use a broad-spectrum sunscreen with a high SPF, wearing protective clothing, and seeking shade during peak sun hours. Regular application of sunscreen should be practiced, especially when participating in outdoor activities.

Beat the Heat

During summer, extreme heat can take a toll on our bodies. Ideally one should stay indoors during the hottest hours of the day, usually between 10 a.m. and 4 p.m. If venturing outside, wearing loose-fitting, lightweight clothing made from breathable fabrics can help maintain body temperature. Additionally, using hats, sunglasses, and umbrellas can provide extra protection against the sun’s rays.

Stay Active Safely

Engaging in physical activities is important for overall health, but it’s crucial to exercise safely during the summer months. One should adjust their exercise routines to cooler parts of the day, such as early morning or late evening, to avoid extreme heat. It’s also important to listen to your body, take breaks, and avoid overexertion.

Maintain a Balanced Diet

Consuming a well-balanced diet is crucial for maintaining good health throughout the year, and summer is no exception. Incorporating fresh fruits, vegetables, and hydrating foods like watermelon and cucumber into your diet, can provide rich in essential vitamins, minerals, and water content.  This will help keep you nourished and hydrated.

Summer is a time for enjoyment, but it’s vital to prioritize your health and well-being during this season. By staying well-hydrated, protecting your skin, staying cool, maintaining a balanced diet, exercising safely, you can fully embrace the joys of summer while keeping your health intact. Remember, a little care and caution can go a long way in ensuring a safe and healthy summer season.

Summer is typically associated with abundant sunshine, outdoor activities, and a general sense of well-being. However, contrary to what many might believe, vitamin D deficiency can actually increase during this sunniest of seasons. Dr. Ghada Badri, Specialist-Internal Medicine at Thumbay University Hospital, provides insights into why this happens, the symptoms to watch for, and how to maintain optimal vitamin D levels.

Why Does Vitamin D Deficiency Increase in Summer?

Although summer provides ample sunshine, several behavioral factors can lead to an increase in vitamin D deficiency:

Indoor Confinement: To escape the extreme heat and avoid sunburn, many people prefer to stay indoors during peak sunlight hours. This behavior significantly reduces the time spent in the sun, limiting the skin’s ability to synthesize vitamin D.

Sunscreen Usage: Increased awareness of the harmful effects of UV radiation has led to more frequent and higher SPF sunscreen use. While protecting the skin from damage, sunscreen also blocks the UVB rays necessary for vitamin D production.

Symptoms of Vitamin D Deficiency

Residents should be vigilant for various symptoms that could indicate a deficiency in vitamin D. Common manifestations include generalized fatigue, muscle weakness, and bone pain. Fatigue can occur even in the absence of significant changes in calcium levels, highlighting the subclinical nature of early vitamin D deficiency. In severe cases, particularly in prolonged or severe deficiencies, individuals may develop hypocalcemia (low calcium levels) alongside low vitamin D levels. This condition can lead to osteomalacia, a softening of the bones characterized by bone pain, fractures, and muscle weakness, especially observed in elderly patients.

Natural Sources and Supplementation

Apart from sunlight exposure, there are limited natural dietary sources of vitamin D. One source is fortified dairy products, such as milk and yogurt, which are enriched with vitamin D during processing. Additionally, fatty fish like salmon, mackerel, and tuna contain small amounts of vitamin D. However, it can be challenging to obtain sufficient vitamin D from diet alone, particularly for individuals who spend most of their time indoors or live in conditions with restricted outdoor exposure.

Dr. Badri recommends oral vitamin D supplements for daily maintenance, typically ranging from 800 to 1000 international units (IU), and 400 IU for children. This dosage is prescribed to both men and women, considering factors like age, sun exposure, and dietary intake. For individuals who have limited sun exposure or are at higher risk of deficiency (such as older adults, or those with certain medical conditions), supplementation becomes particularly important to maintain optimal vitamin D levels. Regular monitoring and adjustment of supplementation under medical supervision is also needed to prevent deficiency-related complications.

Optimal Times for Sunlight Exposure

To safely get sunlight exposure without risking heat-related illnesses, Dr. Badri suggests going outside typically before 10 am or after 4 pm. During these times, the sun’s intensity is generally lower, reducing the risk of heat-related illnesses such as heat exhaustion or heatstroke.

Monitoring Vitamin D Levels

Routine testing every three months is often recommended for individuals with known or suspected deficiency. If initial tests reveal normal vitamin D levels, retesting may occur after six months to one year, depending on individual risk factors and clinical judgment. However, if vitamin D levels are found to be deficient, defined as less than 20 ng/mL, a treatment plan is advised. This plan may include vitamin D supplementation, tailored to the severity of deficiency and individual needs. After initiating treatment, it is crucial to recheck vitamin D levels approximately three months later to assess the effectiveness of the intervention. This follow-up ensures that the supplementation regimen is adequate to achieve and maintain optimal vitamin D levels.

Insights from Dr. Amal Abdelaziz

In the UAE, a noticeable trend is emerging: girls are starting their periods at increasingly younger ages. Contrary to assumptions of improved health, this shift is largely attributed to rising obesity and unhealthy lifestyle choices. Dr. Amal Abdelaziz, Consultant and Head of the Department of Obstetrics & Gynecology at Thumbay University Hospital, outlines the key causes behind this phenomenon and offers effective management strategies for addressing it.

Several lifestyle choices contribute to this shift, including unhealthy eating practices, formula feeding in infancy, increased body fat, exposure to hormone-disrupting chemicals, and sugary drinks. These factors highlight the complex interplay between lifestyle and biology, urging us to address these influences to prevent early puberty in girls.

What’s the Average Age of Menarche Now?

The journey from childhood to adolescence in girls is marked by several key stages: thelarche (breast development), pubarche (development of pubic and axillary hair), and finally, menarche (the start of menstruation). Globally, the average age for these milestones varies between 8 and 14 years, influenced by ethnicity and environmental factors.

How Young Can It Get?

While normal early periods occur around age 10 to 12, precocious puberty, defined as puberty starting before age 8, is a pathological condition requiring medical attention. Early puberty or periods might hinder normal height attainment and pose risks for future health issues, including increased cancer risk.

Typical Symptoms and When to Seek Help

Younger girls starting menstruation usually have milder symptoms, but periods can be irregular, with heavier or prolonged bleeding. If symptoms significantly affect quality of life, medical intervention might be necessary. Conditions like intense menstrual pain, heavy bleeding, endometriosis, fibroids, and recurring infections necessitate thorough evaluation and tailored treatment, including medication, hormonal therapy, and sometimes surgery.

Ensuring Wellness in Young Girls

Managing wellness in young girls requires awareness of the factors influencing early puberty and addressing them through healthier lifestyle choices. Regular medical check-ups, balanced nutrition, and understanding the signs of abnormal menstrual health are essential steps towards ensuring the well-being of young girls as they navigate these significant life changes.

Encouraging children to exercise can be challenging in today’s digital age, but it’s crucial for their health and development. Dr. Osama Elsayed Rezk Elassy, clinical assistant professor and head of pediatrics at Thumbay University Hospital, shares valuable insights on making physical activity enjoyable and accessible for children in the UAE.

“We recommend children start engaging in routine physical activity from as early as three years of age,” he advises. Citing guidelines from the Department of Health and Human Services, he highlights that children aged 3-5 derive significant developmental benefits from daily physical activity, supporting both physical growth and cognitive development.

Recommended Duration and Types of Activities

For optimal health benefits, Dr. Elassy recommends a structured approach to physical activity. “Children should aim for about 4-5 sessions per week, each lasting approximately an hour,” he explains. Activities should be diverse and enjoyable, ranging from spontaneous play in parks to swimming, cycling, and other outdoor games. These activities not only promote physical fitness but also enhance motor skills and social interaction among children.

Challenges and Current Practices

Acknowledging challenges, Dr. Elassy notes, “Many children in the UAE do not meet daily exercise goals, primarily due to limited access to outdoor spaces.” He points out that while schools play a pivotal role with mandatory physical education classes, continuing physical activity at home is crucial for maintaining healthy habits and enhancing overall well-being.

Health Implications of Sedentary Lifestyles

Dr. Elassy emphasizes the risks associated with sedentary lifestyles among children. “Lack of regular physical activity can lead to long-term health issues such as obesity, type 2 diabetes mellitus, and cardiovascular problems,” he warns. Regular exercise not only mitigates physical health risks but also serves as a vital outlet for stress, benefiting mental and emotional well-being.

Encouraging a Healthy Lifestyle

Dr. Elassy concludes that the role of parents and family in promoting a healthy lifestyle through physical activity. “By starting early and integrating physical activities into daily routines, parents can instill lifelong habits that contribute to their children’s overall development,” he advises. Encouraging children to participate in activities they enjoy and providing access to safe environments for play are key to fostering a healthy and active lifestyle from a young age.

Thumbay University Hospital, a flagship facility within the Thumbay Group’s extensive healthcare network, is renowned for its exceptional orthopedic services, including advanced knee treatment. Situated in the state-of-the-art Thumbay Medicity in Ajman, the hospital combines cutting-edge technology with a patient-centric approach, making it a premier destination for knee care in the UAE.

Specialized Knee Care at Thumbay University Hospital

The hospital’s orthopedic department is equipped to handle a wide range of knee conditions, from common issues to complex injuries. Here’s what sets their knee treatment apart:

• Minimally Invasive Surgery: The hospital specializes in arthroscopic procedures for knee repair, which involve smaller incisions, less pain, and quicker recovery times compared to traditional surgery.
• Total Knee Replacement: For patients with severe arthritis or damage, the hospital offers advanced knee replacement surgeries using the latest prosthetics and techniques to restore mobility and relieve pain.
• Sports Injury Management: The hospital’s team of orthopedic surgeons and sports medicine specialists provide comprehensive care for sports-related knee injuries, including ligament tears and cartilage damage.
• Physiotherapy and Rehabilitation: Post-surgical care and non-surgical treatments are supported by a robust physiotherapy department, which helps patients regain strength and flexibility.
• Pain Management: Integrated pain management services ensure that patients receive comprehensive care, combining medication, physical therapy, and innovative pain relief techniques.

With a team of highly skilled orthopedic surgeons, physiotherapists, and rehabilitation experts, Thumbay University Hospital is dedicated to delivering personalized and effective knee care.

Tips to Prevent Knee Problems

Preventing knee problems requires a proactive approach to health and lifestyle. Here are some essential tips to keep your knees strong and healthy:

• Maintain a Healthy Weight: Excess weight puts additional stress on the knee joints, increasing the risk of arthritis and injury. Maintaining a healthy weight through a balanced diet and regular exercise can reduce this strain.
• Stay Active: Regular exercise strengthens the muscles around the knee, providing better support and reducing the risk of injuries. Low-impact activities like swimming, cycling, and walking are particularly beneficial for knee health.
• Strengthen Your Muscles: Focus on exercises that strengthen the quadriceps and hamstrings, the muscles that support the knees. Incorporate strength training into your routine to build these muscles.
• Practice Good Posture: Proper posture and body mechanics reduce unnecessary stress on the knees. When lifting objects, use your legs rather than your back, and avoid sitting or standing for prolonged periods.
• Wear Appropriate Footwear: Shoes with good arch support and cushioning can help maintain proper alignment and reduce knee strain, especially during physical activities.
• Warm Up and Cool Down: Before engaging in any physical activity, it’s crucial to warm up properly to prepare the muscles and joints for exercise. Similarly, cooling down helps to prevent stiffness and injuries.
• Avoid Overuse: Give your knees adequate rest, especially after intense activities. Overuse can lead to chronic conditions like tendinitis or bursitis.
• Stay Hydrated: Keeping your body hydrated is essential for joint health. Water helps to maintain the lubrication in your knee joints, reducing friction and wear.
• Listen to Your Body: Pay attention to knee pain or discomfort and avoid activities that exacerbate these symptoms. Early intervention can prevent minor issues from becoming serious problems.

Thumbay University Hospital’s comprehensive approach to knee care ensures that patients receive top-notch treatment and support, from diagnosis through recovery. Their commitment to excellence in healthcare is reflected in their focus on both advanced medical interventions and preventative care.

For more information on knee treatment or to schedule an appointment, visit [Thumbay University Hospital] or contact their dedicated patient care team.

Thumbay University Hospital, part of the renowned Thumbay Group, is at the forefront of providing exceptional urology care in the UAE. Located in the heart of Thumbay Medicity, Al Jurf, Ajman, the hospital stands as a beacon of advanced healthcare, equipped with state-of-the-art facilities and a dedicated team of specialists.

Comprehensive Urology Services

The urology department at Thumbay University Hospital offers a broad spectrum of services addressing various urinary tract conditions for both men and women. This includes:

• Kidney Stone Management: Using advanced lithotripsy techniques, the hospital ensures non-invasive or minimally invasive treatment options.
• Prostate Care: Comprehensive diagnosis and treatment options for benign prostatic hyperplasia (BPH) and prostate cancer, including advanced surgical interventions.
• Urinary Incontinence: Tailored treatment plans for managing bladder control issues, ensuring patients regain their quality of life.
• Uro-oncology: Specialized care for cancers of the urinary system, incorporating the latest technologies and treatment protocols for optimal outcomes.
• Pediatric Urology: Addressing congenital and acquired conditions in children, ensuring age-appropriate and compassionate care.

The hospital’s urology team employs a patient-centric approach, emphasizing minimally invasive procedures to reduce recovery times and enhance patient comfort.

Tips for Urological Health

Preventing urological issues involves a combination of lifestyle changes and proactive healthcare measures. Here are some tips to maintain urological health:

• Stay Hydrated: Drinking plenty of water helps flush out toxins and reduces the risk of kidney stones and urinary tract infections.
• Maintain a Healthy Diet: Incorporate a balanced diet rich in fruits, vegetables, and whole grains while limiting salt and animal protein intake to prevent kidney stones.
• Regular Exercise: Physical activity can help maintain a healthy weight, reducing the risk of urological issues linked to obesity, such as urinary incontinence and kidney stones.
• Avoid Smoking: Smoking is a major risk factor for bladder and kidney cancer. Quitting can significantly lower these risks.
• Limit Caffeine and Alcohol: Both can irritate the bladder and contribute to urinary problems.
• Practice Safe Sex: Using protection can prevent sexually transmitted infections that could lead to long-term urological issues.
• Schedule Regular Check-Ups: Early detection through regular screenings and check-ups can help identify potential issues before they become serious.

Thumbay University Hospital’s commitment to excellence in urology care ensures patients receive comprehensive and compassionate care, helping them maintain optimal health and well-being.

For more information or to schedule an appointment, visit [Thumbay University Hospital] or contact their patient care team directly.