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Fight Off and Prevent The Flu This Season

The winter is quickly approaching, which means it is almost time for the holidays. Unfortunately, this upcoming winter is also flu season. It is important to protect yourself and others from catching the flu this year. The flu is contagious, meaning that it spreads easily, such as through water drops expelled from coughs or sneezes. 

The influenza virus can also collect on common surfaces, such as door handles and keyboards. The flu thrives in the winter as the weather is cold and people often congregate inside, thus making it easier for germs to travel. With the following tips to fight off and prevent the flu, it is easy to stay healthy this winter.

The first step towards fighting off the flu is receiving a yearly vaccination. Insurance covers flu shots, and even if someone does not have insurance, the vaccine is not expensive. I get vaccinated every year for influenza. This easy first step can prevent the spread and keep people healthy for the holidays. 

Another simple way to prevent the flu is by staying home when sick and avoiding others if they have the flu. It can be annoying to take time off school or work to stay home, but those actions are critical for ensuring that people are safe from the flu. 

Additionally, cover your mouth and nose when coughing or sneezing. If you have to travel outside for an essential trip, wear a surgical mask to protect others. The flu’s number one spreader is coughing. It is also passed to others through sneezing and unclean hands. A good practice for staying healthy is washing your hands. If you are unable to clean your hands, bring a bottle of alcohol-based hand sanitizer with you.

Other ways to prevent the flu, including practicing good health habits. Be sure to frequently clean surfaces at work or home. It is important to keep your body in the best shape possible for your immune system to fight off intrusive germs. Get plenty of sleep, be physically active, manage any additional stress, drink lots of water, eat healthy foods, and take Vitamin C. 

These are a few ways to help keep yourself and others healthy this flu season. It is important to be proactive and take action to prevent yourself from getting the flu. 

Originally published to drcolinknight.net

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5 Brain Foods to Keep Your Mind Strong

Your diet affects the structure and brain health. Therefore, taking brain-boosting foods can support your short and long-term brain function. The human brain is an energy-efficient organ, using about 20% of the body’s calories. A lot of fuel is needed to maintain high concentration while undertaking different tasks during the day.

It also requires some nutrients to stay healthy. For example, Omega-3 fatty acids help to build and repair the brain cells, while antioxidants are useful in reducing cellular stress and inflammation, which are associated with aging and neurodegenerative medical complications such as Alzheimer’s disease. Here are the six brain foods you should consider adding to your diet:

Fatty Fish

When people discuss brain foods, fatty fish is usually one of the most popular. Some examples of fatty fish include sardines and salmon because they are rich in omega-3 fatty acids. According to medical experts, 60% of the brain is made up of fat, and about 50% of the fat is omega-3.

The organ needs this type of fat in building the brain and nerve cells. Omega-3 fats are also effective for learning and memory. Some researchers have also established that they can help to slow down mental decline as people get older.

Coffee

The main components of coffee are effective in improving brain function and memory. Coffee benefits the brain in several ways. First, it increases alertness by blocking chemicals that may make users sleepy. Secondly, some of the components help to boost the mood and improve concentration.

Blueberries

The fruits are rich in anthocyanins, which have antioxidant and anti-inflammatory properties. Some of the compounds found in blueberries tend to accumulate in the brain and improve brain functioning. Some studies have shown that they are also effective in boosting memory and preventing memory loss.

Turmeric

There have been many studies on turmeric. The spice is one of the ingredients in curry powder and benefits the brain. One of the ingredients in the spice, curcumin, has been identified as an effective solution for improving memory for people with neurodegenerative disorders. It also helps in brain cells’ growth.

Broccoli

Broccoli is rich in antioxidants and vitamins. The vitamin plays a vital role during the formation of sphingolipids, fats that are commonly found in the brain cells. Some researchers have also established that vitamin K can help to boost memory.

Originally published to drcolinknight.net.

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5 Tips for Creating a Fantastic Morning Routine

Whether or not individuals think of themselves as a “morning person,” the first part of the day is critical in how the rest of it unfolds. This is when people have the greatest amount of willpower because it is depleted throughout the day. Eventually, what is known as “decision fatigue” sets in, and it becomes more difficult to do work. However, these five practices can maximize this morning time.

Starting the day with even a small amount of exercise boosts people both mentally and physically. The brain releases a substance that increases well-being, and just a few minutes of exercise can set the stage for more contentment and self-control throughout the day.

Eating a healthy breakfast and avoiding social media during this time is the next important step. Like morning movement, breakfast can help provide a lasting energy boost. Postponing engagement on social media helps people focus on the day ahead instead of being pulled in different directions by information or messages pushed on them first thing in the morning.

Setting specific goals for the day is the next step. “Specific” means including a road map to success, such as planning how a project will get done and how long it will take. This can also help prevent a to-do list that has an unrealistically large number of items on it. 

This list must be referred back to throughout the day to remain useful. Adjustments may need to be made if the list’s objectives are not getting accomplished in the time planned.

One way to lose momentum on the goals list is by procrastinating on the most difficult tasks, so the next step should be to tackle a few of those while still fresh. This will clear the way for easier and more pleasant tasks for the rest of the day.

Finally, people should avoid derailing their morning work with multitasking or taking on additional work. Multitasking reduces productivity, and saying “no” keeps the focus on necessary tasks.

Not everyone feels at their best in the morning, but the morning is the time to lay the groundwork for the rest of the day. By making these steps routine, people can boost their productivity.  

Originally published to drcolinknight.com.

Dr. Colin Knight, Miami, Florida, Uncategorized

Best Winter Vacations by Dr. Colin Knight

Best Winter Vacations by Dr. Colin Knight

Many people prefer taking vacations during the winter months. Some want to hit the slopes in parts of the country that receive the first snow of the season. Others desire to escape the harsh cold, ice and snow. Whatever reason one might have for waiting to take time off, there are many highly recommended destinations to visit once the weather changes.

St. Lucia

The tropical island country is part of the lesser Antilles archipelago between the Atlantic Ocean and the Caribbean Sea. The scenic landscape includes mountains, ancient volcanoes and rainforests. The temperature remains in the 80s year-round, so, relax on the beach. Go deep-sea fishing. Snorkel or scuba dive along the beaches or rivers to see many species of marine life. Embark on ATV tours in the rainforest and venture to a cascading waterfall. When the sun sets, venture to Rodney Bay Village and feast on BBQ, Indian or Mexican cuisine.

Jasper National Park

The park is located in the Canadian Rockies in Alberta and remains a hotspot for winter sports enthusiasts; there’s something for all skiers, such as the slopes or the backcountry. Snowshoeing tours are available. More physical challenges include ice climbing adventures. Guests also have the chance to embark on dog sledding journeys. Go along for the ride or quickly learn to drive a team of sled dogs.

Phuket

The island lies off the southwestern coast of Thailand. Attractions here include the powdery, white sandy beaches flanked by swaying palm trees along clear sea waters. Charming villages and towns eagerly accommodate visitors. Venture to Phuket Monkey Hill and watch the small primate families scampering about. Phang Nga Bay boasts and otherworldly but beautiful landscape with unusual rock formations jutting up from the sea. Explore the villages and caves by canoe or take a guided tour.

Seville

The city was established in the Guadalquivir River valley in the southern region of Spain. The majestic and expansive Seville Cathedral remains one of the most popular local attractions. The house of worship is deemed one of the largest on the planet and has spectacular architectural features. Scale the stairs to the top of the Giralda bell tower for commanding views over the city. Tour the Alcázar palace, which is the home to the area’s royal family.

Originally published on DrColinKnight.net

Dr. Colin Knight, Miami, Florida, Uncategorized

Maimi’s Most Unusual Attractions

There’s a lot to love about Miami: let’s face it. It’s an infamous city with warm weather, lush vegetation, cruise ships galore, world-class shopping, some of the finest supercars on the planet, award-winning cuisine and top-notch sports (just to name a few). In fact, many of the exhibits which people see in Miami revolve around these core genres of luxury. Even Art Basel, which hosts some of the world’s best artists, to the Ultra Music Festival that hosts the hottest Electronic Dance Music, Miami is at the forefront of many popular areas of life for many people. Yet there is another side of Miami which represents more unique and unusual facets that are largely unexplored.

The Avocado Wine Vineyard

Schnebly Redland Vineyard, unbeknownst to many Miamians, is first and foremost the Southernmost vineyard in the continental United States. Some of the less far out wines made at Schnebly Redland include mango wine, coconut wine, and passionfruit wine, yet they also incredibly make avocado wine! Set in an idyllic tropical paradise of flowing fountains and bountiful palm trees, this winery includes a restaurant and wine tastings for under $13 per person.

Jai Alai

Most people looking for their sports fix in Miami typically head over to a Heat basketball game, Dolphins football game or a Marlins baseball game. Yet one of the most tantalizing and unusual games that go mostly unheard of in Miami is “jai alai.” Originating in Spain’s Basque country, this insanely fun sport hurls leather balls much faster than baseball with an average speed of 150 miles per hour! Guinness World Records actually recognized this sport as the fastest game (which uses a ball) on the planet. A fatal competition which once took the life of one of the sport’s best players from a blow to the head, jai alai came to the states from Cuban and Mexican players who emigrated here. Now utilizing helmet and other protection, this most unusual sport is entertaining to watch with a beer in hand.

The Venetian Pool

The Venetian Pool at Coral Gables is the only pool on the National Register of Historic Places. It is drained, cleaned, and refilled every single day! This most unusual spot in Miami is beautifully fun and certainly worth checking out!

Originally published on Dr.Colin Knight.org