Health

How Therapy Can Help During Life-Changing Events Like COVID

Published

5 months ago

April 3, 2024

April 3, 2024 — When the COVID-19 pandemic hit 4 years ago, Jenn Kearney felt extra thankful for her years of therapy.

The 34-year-old digital communications manager from Boston said her 11 years of doing therapy — specifically cognitive behavioral therapy, or CBT – prior to the pandemic had given her skills and “ways to cope and adapt that not only benefited me, but the people around me,” she said.

“I had spent a lot of time working with my therapist on, specifically, managing my anxiety through unexpected incidents,” she said.

That was especially useful when her husband contracted COVID at the end of April 2020.

“I was able to use what I knew about my anxiety to loosen its grip on my thoughts and judgment, to prepare myself in case I contracted it as well,” she said, noting that using affirmations like “This will all work out” helped her, especially when she tested positive for the virus a few days later.

“I was able to recognize when my thought pattern was turning into ‘what ifs.’ I used what I had been working on with my therapist — making a conscious effort to reflect on what I was thankful for,” like the fact neither she nor her husband required hospital stays, no one else in their family was sick, and the couple “had the ability to rest and look after each other.” That mindset kept Kearney’s anxiety in check.

It’s no surprise that the COVID-19 pandemic caused worldwide emotional upheaval. A report from the World Health Organization found that anxiety and depression increased globally by a staggering 25% during its first year. But a new study found that people diagnosed with anxiety who received two widely available forms of therapy experienced less stress than others during the pandemic, even during the toughest days of lockdown.

Researchers at McLean Hospital/Harvard Medical School followed 764 outpatients with moderate anxiety. These patients had received one of two treatments: cognitive-behavioral therapy (CBT) or dialectical behavioral therapy (DBT). CBT is a form of talk therapy that emphasizes the power one’s thoughts can have on their feelings. DBT helps patients identify thought patterns that may cause distress.

The patients were organized into four groups: those who began treatment before Dec. 31, 2019; those who began treatment between Jan. 1, 2020, and March 31, 2020; those who began treatment between April 1, 2020, and Dec. 31, 2020; and those who began treatment from Jan. 1, 2021, onward. (The WHO declared COVID-19 a pandemic on March 11, 2020.)

The researchers expected to find that the stressors caused by peak points during lockdown — specifically from March 2020 to July 2020 — would cause worsening of these patients’ anxiety.

Rather, they found that patients who started CBT or DBT prior to the start of the pandemic had decreased symptoms of anxiety. The researchers found that CBT and DBT gave these patients served as a protective effect. This means patients demonstrated fewer symptoms related to anxiety than many people who never had anxiety at all but who were feeling the stress of lockdown.

What’s more, CBT or DBT started at any time can help many people build the same resilience so that major world events or personal upheaval will not cause them to experience worsening of their mental health, the researchers said.

“I was surprised by how robust the intervention was,” said lead study author David H. Rosmarin, PhD, a clinical psychologist at McLean Hospital in Belmont, MA, and associate professor of psychology at Harvard Medical School in Cambridge. “Yet with CBT and DBT, we really teach people not to be afraid of anxiety. Anxiety will not kill you, even though it feels like death to some patients. We’ve been conditioned to fear anxiety, but what we really need to do is to increase our tolerance of uncertainty.”

As the patients in the study progressed through treatment, they began to demonstrate this resilience.

“Patients felt more prepared tolerating COVID-related anxiety as they became comfortable being less prepared,” said Henry J. Eff, PsyD, supervising psychologist at the Center for Anxiety in Brooklyn, NY, where patients in the study were seen. “Those who experienced higher levels of anxiety prior to the pandemic, but who were taught CBT and DBT skills, felt better equipped to manage, and more importantly, tolerate, COVID’s uncertainty.”

Read on to better understand anxiety and how this groundbreaking research can be used preventatively to improve quality of life during unexpected times of crisis but also in in everyday life.

What are the symptoms of anxiety?

Signs of anxiety typically include nervousness, tension, restlessness, a fast heartbeat, and breathing faster. Sweating, shaking, fatigue, having a hard time concentrating, digestive issues, and trouble sleeping may also be symptoms. You can read more about anxiety here.

How does CBT help manage anxiety?

In a nutshell, CBT can help build your “toolbox” for when feelings of anxiety hit.

CBT helps change the ways a patient thinks that are not helpful. By recognizing that your thoughts affect your actions, you gain a sense of control and can make choices that help you respond better to the stresses in your life that make you anxious.

CBT also helps you build emotional strength because it helps you face and overcome challenges.

“CBT is like going to the gym for your emotions,” Rosemarin said.

How does DBT help manage anxiety?

DBT, on the other hand, focuses on acceptance to bring a sense of control to those experiencing powerful feelings.

“DBT can help us manage the intense emotions we experience with anxiety,” said Eff. For example, during the pandemic, “We worked with patients on accepting the realities of COVID: isolation, worry for our loved ones, and complete disarray of normal activity. Accepting this unfortunate situation enables better coping and reduces suffering.”

Can Anxiety Sometimes Be Positive?

The energy that anxiety produces can be used as a powerful motivator — a great tool to push you toward accomplishing whatever you want.

“It can feel counterintuitive to push through anxiety and feel your feelings. We think of anxiety as something we need to get rid of, but anxiety can be a catalyst to things like change,” Rosemarin said. “Anxiety can be utilized; it can be used as a tool.”

The key is to manage the amount of anxiety you feel.

“You typically don’t turn the dial of a stove all the way up or your food will burn,” explained Eff. “However, turn it off completely, and your food won’t cook. There are times where the burner — or your anxiety [in this case] — is higher, and that’s OK. Once we can begin to recognize and label our various levels of anxiety, we can better manage it and learn how to use it to our advantage.”

Most people experience some level of anxiety, Rosemarin said. “We don’t want to ignore or suppress it.”

Is CBT or DBT right for you?

If you experience symptoms of anxiety, see your doctor, who can evaluate your overall health. If you’re diagnosed with anxiety, a psychologist can determine whether CBT or DBT can benefit you and get you ready to handle unexpected life events.

As for Kearney, the skills she has gained through therapy have helped her in all aspects of her life, not just during the pandemic.

“I’m a better parent, partner, friend, sibling, daughter, and colleague,” she said. “I’ve learned invaluable communication and coping skills as well as a better understanding of my mind, how it works, and how I can use my unique ways of thinking to my advantage.”

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Health

15 Best Gay Sex Positions for Couples to Explore

Published

20 hours ago

September 8, 2024

Men's Journal

When it comes to gay sex positions, pleasure isn’t one-size-fits-all. Men looking for fun and different sex positions should play around with unique missionary sex positions, 69 sex position variations, and even Amazon sex position to add excitement and novelty. Experimenting with lubes and sex toys for men (think prostate massagers, anal beads, and cock rings) will only enhance the best gay sex positions, so come to the bedroom with an open mind.

Like any sexual experience, gay sex is personal and there’s a lot of experimentation that can be done to understand your preferences and the preferences of your partner.

“Some men don’t understand what exactly turns them on,” says Finn Deerhart, AASECT-certified sexuality counselor, who works primarily with queer men. “They assume their turn-on is a causal result of the objects they desire or a set of conditions. However, when it comes to sexual arousal, and the deeply personal nature of that energy, it’s less about the specific objects and more about the implied sense of meaning a man derives from his sexual experiences.”

Below, Deerhart, alongside multiple sex experts, share a guide to the best gay sex positions for men that will offer inspiration to try something new, lean into what you like most, and connect with your mind-body connection to be a better lover.

1. Doggy Style

Doggy style is among the best gay sex positions for its ability to lower inhibitions.

Katie Buckleitner

How to Do It

“This one is a staple for many gay men,” says Deerhart. The receiver kneels or stands facing away from the penetrator. With hips raised, the receiver takes the penetrator as deeply as they desire.

Why It Works

“The absence of eye contact is part of why men love doggy style,” says Deerhart. “They’re able to tap into their animal bodies while enjoying a degree of emotional opacity.” Removing direct eye contact can help lower inhibitions and encourage partners to be more present in the moment.

Pros	Cons
Deeper penetration	Can be too deep for the receiver, depending on capacity and depth
Freedom of movement for the one thrusting
Receiving partner can masturbate, if desired
Lack of eye contact lowers inhibitions

Pro Tip

Go slowly and use plenty of lube. We recommend Boy Butter. It’s a fan favorite among users because it’s long-lasting, easy to clean, and strikes a balance between the stickiness of water-based lubes and the greasiness of silicone. Its consistency starts like a lotion that melts into an oil as you work it between your hands. Just note this is not condom-compatible!

2. Spooning

Spooning is among the best gay sex positions for those seeking something intimate yet low-energy.

Katie Buckleitner

How to Do It

The receiving partner lies on their side with their back toward their partner, while the penetrative partner applies lube and aligns their pelvis to the receiving partner’s butt to assume the “spooning” position. The receiving partner can arch their low back and extend their bottom leg long while bending the top one closer to their chest to create more space for the giver to rest their top leg over them and enter. “Because half of the body is being restricted by the bed, it can be difficult to make adjustments once started,” explains Dr. Rossana Sida, a licensed marriage and family therapist and AASECT-certified sex therapist in Los Angeles, CA.

Why It Works

“This is the best on a lazy morning where relaxation and intimacy are key,” says Sida. It doesn’t require acrobatics, plus the receiving partner can touch their partner or themselves, either masturbating or giving attention to erogenous zones to enhance arousal.

Pros	Cons
Heightened intimacy between partners	Difficult to find the right angle
Low-energy position, perfect for morning sex	Hard to get the leverage to thrust in and out
Lots of skin-to-skin contact

Pro Tip

The receiving partner can place a small sex wedge or pillow, like Foam Heart Sex Pillow, between their knees if both are tucked to maintain space and limit fatigue.

3. Missionary

Missionary is a great sex position for women, but it’s also a mainstay among the best gay sex positions for men.

Katie Buckleitner

How to Do It

The receiving partner lies on their back with legs butterflied open, while the giver lies on top and supports their body weight with their arms. The penetrative partner enters so they’re face-to-face. To modify this, the receiving partner can place their legs over the giver’s shoulders for more direct prostate stimulation.

Why It Works

Missionary is a classic position that offers a high degree of emotional connection due to the direct eye contact, says Deerhart. You get feedback in real time and can read each other’s facial expressions.

Pros	Cons
Promotes a heightened sense of connection due to eye contact	Can be overwhelming sometimes for men who would prefer to be less emotionally seen
Can read facial expressions for real-time feedback	Can be physically demanding for the penetrator who has to hold their upper body—or the receiver’s legs—up
Provides direct angle for prostate stimulation

Pro Tip

Use a sex wedge to elevate the bottom partner’s hips. We like Liberator Wedge Intimate Sex Positioning Pillow. The 27-degree angle is the ideal pitch for deeper penetration and stimulation.

4. Standing (Bodyguard)

Standing (aka bodyguard) gay sex position is the perfect way to bring role play into the picture.

Katie Buckleitner

How to Do It

The receiving partner stands with knees slightly bent for stability, facing away from their partner. They can stand in front of a wall and support their body weight with their hands or stand before a bed and brace their weight by kneeling one leg on it (shown). If kneeling one leg, the receiving partner can lean forward slightly and reach behind and grab their partner’s hips or thighs for greater balance. “While adequately lubricated, the penetrative partner will insert their penis, being mindful of their partner’s comfort,” says Sida. The giver should tilt their pelvis up and choose between a more sensual or vigorous rhythm of movement. Whichever feels best, both partners will need to move their hips in sync with each thrust.

Why It Works

This is an easy anal sex position to bring role play into your repertoire. Also known as “bodyguard” position due to the restraining nature of the position, you and your partner can play with domination. Moreover, the receiver can additionally masturbate while receiving anal if standing in front of a wall for balance.

Pros	Cons
Allows for spontaneity as standing means you can have sex in the kitchen, home office, or shower	Both partners need to have good balance
	May be too physically demanding for an entire sexual experience, but it can start things off

Pro Tip

Have the penetrative partner insert a vibrating butt plug like Lovehoney Butt Tingler 10 Function Vibrating Butt Plug. It’s great for intermediate users what with its four-inch length and flared base. The bulb houses a removable bullet vibrator that has three vibration speeds and seven patterns to find the right sensation.

5. Rusty Trombone

Rusty trombone does double duty as a hand and oral sex position for maximum pleasure.

Katie Buckleitner

How to Do It

The receiving partner stands with legs slightly apart, while the giving partner kneels behind them, performing analingus (aka rimming) while simultaneously providing a hand job. The position vaguely resembles playing a trombone. For the giver, it requires plenty of coordination between the hand and mouth.

Why It Works

This is a multifaceted experience for the receiver, as it combines oral and manual stimulation for intense pleasure, says Bedbible.com sex educator Kasia Halinowska.

Pros	Cons
Provides dual stimulation as a rim job and hand job	Requires flexibility and balance
	Difficulty to master coordination for giver

Pro Tip

Get in the shower together beforehand and get really clean. This will put both of you at ease if you’re starting with optimal hygiene. Our favorite unscented body wash is Nécessaire Fragrance-Free The Body Wash.

6. Legs Up

Legs up is among the best gay sex positions so long as the receiving partner is flexible.

Katie Buckleitner

How to Do It

The receiving partner lies on their back with legs up so the penetrative partner can kneel, place their hands on either side of them, and slowly ease in. The receiving partner can lift their hips and rest their calves against the penetrative partner’s shoulders, which allows for deeper penetration, as well as greater support.

Why It Works

The receiving partner won’t get fatigued having to hold their legs up on their own, and this face-to-face positioning helps “maintain eye contact for intimacy,” says Halinowska.

Pros	Cons
Promotes deep connection with face-to-face contact	Might not allow for very deep penetration

Pro Tip

Try a hybrid lube that comprises water and silicone, like Hello Cake Tush Cush, for greater comfort and longevity. It won’t dry out as quickly as other lubes and helps prevent tearing.

7. Back It In

For those seeking novelty, Back It In is a great anal sex position.

Katie Buckleitner

How to Do It

The giving partner sits in a chair with knees to chest, torso angled back in a reclined position. Use pillows to provide the proper support and get the angle right. The receiving partner backs into the position and lowers onto their partner’s penis. The receiving partner should use their legs to lower up and down.

Why It’s Great

This is a position for those chasing novelty—who want a change of pace, says Halinowska.

Pros	Cons
allows for control over depth of penetration	can be a bit awkward to get into position initially
	difficult for giving partner to keep legs elevated without support

8. Helicopter

Helicopter is among the best gay sex positions because it defies gravity and completely flips the script on anal.

Katie Buckleitner

How to Do It

The receiving partner gets on hands and knees, then lowers down to their forearms, to start. The penetrative partner does a down dog over them, head positioned by the receiving partner’s feet, and aligns their pelvis with the receiving partner’s anus. The giver penetrates their partner as they lift their legs to create a helicopter shape. The penetrative partner will keep their pelvis on the receiving partner’s butt, using their arms to support their body (think pushup position), explains Halinowska.

Why It’s Great

You won’t get deep penetration, but due to the downward angle of the penetrative partner’s penis, it stimulates the head. Helicopter is fun and challenging, bringing a bit of spontaneity to your sex life if things have felt ho-hum

Pros	Cons
adds novelty to sex	penetrating partner must have a strong upper body to maintain
provides unique entry and stimulates the head of the penis	difficult to maintain balance and find rhythm

9. Cliff Diver

Cliff diver is among the best gay sex positions for men as it produces a strong prostate orgasm.

Katie Buckleitner

How It Works

The receiving partner gets on all fours while the giving partner helps lifts their legs off the ground, one at a time, wrapping them around their waist for more control and support. The penetrative partner then inserts their penis and holds onto the receiving partner’s hips.

Why It’s Great

It’s a little more advanced, but for those looking to experiment with standing sex positions, this can create a strong prostate orgasm.

Pros	Cons
Exciting and adventurous for couples	Requires strength and coordination
Provides intense stimulation	Not suitable for all fitness levels
Can be scaled to a chair to limit the load on the receiving partner’s arms

10. Pirates Booty

Pirate’s booty preserves novelty and intimacy.

Katie Buckleitner

How to Do It

“This is a twist on missionary position that allows for deeper penetration,” prefaces Searah Deysach, sex educator and owner of Early to Bed. The receiving partner lies on their back with one leg down and the other leg in the air. The penetrative partner straddles the planted leg, slides in, then rests the receiving partner’s extended leg on their shoulder. “This allows the giver easy access and a great view,” says Deysach.

Why It Works

Pirate’s booty is for couples looking for a missionary sex position variation that’s outside the norm. It allows for deep penetration.

Pros	Cons
Both parties can kiss and cuddle while in this position	Receiver needs to have good hip flexibility
Receiver can stimulate his penis easily (and the giver can help if they don’t need both arms to balance)	Lifting just one leg can cause the pelvis to tilt, which might make the penetrator hit the side of the pelvic bone
Communication is easier when looking at each other

Pro Tip

Lifting just one leg can cause the pelvis to tilt, which might make the top hit the side of the pelvic bone. To avoid this, you might have to lift both legs to keep the pelvis level.

11. London Bridge

London bridge is a fun and different gay sex position that offers plenty of stimulation, control, and variation.

Katie Buckleitner

How to Do It

The penetrative partner lies on their back, feet flat, knees bent. The receiving partner backs on top of the penetrative partner, between their legs, easing onto their partner’s penis while facing away. “It’s a reverse insertion position,” says sex educator, Goody Howard. “The rider can grind down, lift their hips, dance, squeeze their sphincter muscles for mutual pleasure, and put their hands on their partner’s knees for stability and leverage,” says Howard. “For even more leverage, the rider can “lower the bridge” even further and put their elbows on the bed (or floor).”

Why It Works

This position is actually the great equalizer for couples who may have larger height and weight differences. It also perfectly aligns the penis and anus and is less taxing than other non-traditional positions.

Pros	Cons
Low impact on the knees and back	Rider needs to be careful when leaning down. It’s important to finesse and smoothly transition from upright to leaning on elbows
Great for genital alignment, so big height differences don’t matter as much
Good for plus-size couples
Increases sensitivity for the person being ridden

Pro Tip

To ensure you don’t have to stop before the climax to add more lube, try Lelo F1L. The long-lasting, water-based lubricant is hypoallergenic and unscented.

12. 69

69 is among the best gay sex positions, because it’s all about joint pleasure.

Katie Buckleitner

How to Do It

Both partners lie in opposite directions: one partner’s head on the other’s cock and vice versa, sucking each other at the same time. “This position is great for Sides, men who love sex with men but don’t enjoy anal sex,” says Deerhart. “The 69 sex position makes it possible for each to relax into mutual receptivity since both are receiving oral at the same time.”

Why It Works

“The magic of 69 is it releases each man from any pre-existing, prescribed roles and allows each to stay focused on the pleasure of giving and receiving without a fixed context,” adds Deerhart. Plus, the partner on bottom can give a rim job or a blow job.

Pros	Cons
Heightens the odds of mutual orgasm	Some partners can get overwhelmed and lose the ability to stay focused on their own pleasure
No set “roles” for partners

13. Lotus

Lotus sex position is among the best gay sex positions for partners craving intimacy.

Katie Buckleitner

How to Do It

Lotus is a tantric sex position. To get into it, the bottom (penetrative) partner sits cross-legged, torso upright, then the receiving partner straddles them so they’re face-to-face. The top partner can also cross their ankles or have feet touch, says Halinowska, and both partners can wrap their arms around each other. This is more of a rocking position, with the top partner controlling the speed and rhythm. To help counterbalance, the bottom partner can lean their hands back for greater support and leverage.

Why It Works

Lotus is an incredibly intimate position, as it encourages and maintains eye contact between partners.

Pros	Cons
Promotes full-body, sensual contact, and deep connection	Might not be ideal for extended periods due to the seated position’s strain on hip flexors
Hands are free to roam

14. Squatter’s Rights

Squatter’s rights is among the best gay sex positions for couples who love rimming.

Katie Buckleitner

How to Do It

This reverse face sitting position flips the script and puts the emphasis on analingus. The receiving partner hovers their body over the giver’s mouth, taking care not to put too much body weight on their face. The receiver can use their legs to brace their weight and place their hands on their partner’s chest for balance, explains Halinowska.

Why It Works

This is a playful take on oral sex that also hedges into dominance and submission, as the receiving partner has the control.

Pros	Cons
Concentrated oral stimulation for receiver	Might get uncomfortable for the giver’s neck

Pro Tip

Use a wedge like Liberator Flip Ramp under the giver’s head for greater neck support.

15. Cowboy

How to Do It

The receiver lies down on their back, and the receiver, facing him, eases down on the penetrator’s penis and bucks at the rate that feels good to him. “This position is great for receivers who want more control over the experience,” advises Deerhart.

Why It Works

“The receiver gets to decide how deep, fast, and intense the thrusting goes,” says Deerhart. “So they’re more likely to open up and freely enjoy being penetrated.”

Pros	Cons
The receiver can decide duration and intensity.	This position can sometimes cause a penetrator to lose their hard-on since the flow of gravity naturally pulls blood downward in the erection.
	Some guys who penetrate in this position may feel too restricted, since the receiver is sitting on top of their body and taking charge.

Meet the Experts

Finn Deerhart, AASECT-certified sexuality counselor
Dr. Rossana Sida, licensed marriage and family therapist and AASECT-certified sex therapist in Los Angeles, CA
Kasia Halinowska, Bedbible.com sex educator
Searah Deysach, sex educator and owner of Early to Bed
Goody Howard, sex educator

Source link

Health

15 Natural Flu Fighters to Get You Back on Your Feet

Published

1 day ago

September 8, 2024

Davin Eberhardt

Adults get an average of 2-3 colds per year, while children may have more than four.¹ The flu is even more severe, resulting in up to 41 million illnesses annually in the U.S. alone.² While there’s no cure for influenza, natural remedies can help ease symptoms and speed recovery.

Certain foods and nutrients may even reduce severity and duration. If you’re feeling under the weather, here are 15 natural ways to fight off the flu and feel better faster.

1. Elderberry

Elderberries pack a powerful punch against the flu virus. These dark purple berries contain compounds that can inhibit the virus from replicating in your body. A 2004 study found that elderberry extract reduced flu symptoms and shortened their duration by about four days compared to a placebo.^(ref)

Elderberry has a long history of use for respiratory illnesses. You can find it in syrups, lozenges, teas and gummies. Look for products that contain a standardized elderberry extract for maximum potency.

A typical dose is one tablespoon of syrup or four lozenges per day.

2. Echinacea

Echinacea is a popular herb for fighting colds and flu. It contains several antiviral and anti-inflammatory compounds that can stimulate the immune system. Studies show that taking echinacea at the first sign of illness may help you recover faster.

Echinacea comes in many forms, including capsules, liquid extracts, and teas. A typical dose is 300 mg of extract or 1-2 grams of dried herb three times daily. For best results, look for products made from the root of Echinacea purpurea or E. angustifolia.

3. Garlic

Garlic is a potent natural antibiotic that can kill a variety of bacteria and viruses, including those that cause colds and flu. Eating raw garlic can also boost the number of virus-fighting T-cells in your bloodstream.

For maximum benefits, crush a clove of raw garlic and let it sit for 10 minutes before consuming. This allows the active compounds to form. If you can’t stomach raw garlic, try aged garlic extract supplements. Studies show they also have powerful immune-boosting and anti-inflammatory effects.

4. Ginger

Ginger root has been used for centuries in traditional medicine to treat colds, coughs, and sore throats. Modern research shows that ginger has antiviral properties and can inhibit the growth of many strains of the flu virus, including H1N1.

Ginger is most effective when consumed fresh. Steep a few slices of ginger root in hot water to make a spicy, warming tea. You can also juice fresh ginger or add it to soups and stir-fries. Ginger supplements are available but may not be as potent as the fresh root.

5. Honey

Honey has natural antibacterial and antimicrobial properties. It has been used since ancient times to soothe sore throats and calm coughs. Recent studies confirm that honey is an effective treatment for upper respiratory tract infections.

To relieve a cough or sore throat, take 1-2 tablespoons of raw honey straight off the spoon or mix into warm water or herbal tea. Never give honey to infants under 12 months old due to the risk of botulism. For children over one year, honey is a safe and gentle alternative to over-the-counter cough syrups.

6. Vitamin C

Vitamin C is a powerful antioxidant that supports immune function. While it may not prevent colds, studies suggest taking vitamin C regularly can slightly shorten the duration of cold symptoms.

Citrus fruits, berries, kiwi, papaya, and bell peppers are all excellent sources of vitamin C. Aim for at least 200 mg per day to keep your immune system strong. You can also take vitamin C supplements but don’t exceed 2000 mg per day to avoid digestive upset.

7. Vitamin D

Vitamin D plays a key role in regulating the immune system. Low levels of vitamin D have been linked to an increased risk of respiratory infections like colds and flu.

Your body produces vitamin D when exposed to sunlight. In the winter months, it can be difficult to get enough vitamin D from sun exposure alone. Foods like fatty fish, egg yolks, and fortified dairy products can help, but many people need a supplement to maintain optimal levels. Aim for 1000-2000 IU per day.

8. Zinc

Zinc is an essential mineral for immune health. It helps white blood cells fight off invading viruses and bacteria. Taking zinc lozenges within 24 hours of the onset of cold symptoms has been shown to shorten the duration of the common cold.

Oysters are the best food source of zinc. Other good sources include crab, lobster, red meat, poultry, beans, and fortified cereals. The recommended daily intake is 11 mg for men and 8 mg for women. Don’t take more than 40 mg per day, as excessive zinc can actually weaken immunity.

9. Probiotics

A healthy gut is essential for a strong immune system. The beneficial bacteria that live in your digestive tract help defend against disease-causing invaders. Taking a probiotic supplement, especially one containing Lactobacillus and Bifidobacterium strains, may reduce the risk of upper respiratory infections.

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. When choosing a probiotic supplement, look for one that contains at least 10 billion CFUs (colony-forming units) and multiple strains of bacteria.

10. Green Tea

Green tea is rich in antioxidants called catechins, which have antiviral properties. One of these, epigallocatechin gallate (EGCG), has been shown to inhibit the replication of the influenza virus.

To get the most catechins, use loose green tea leaves rather than tea bags. Steep in hot water for 3-5 minutes. Drink several cups throughout the day at the first sign of illness. Green tea does contain caffeine, so it’s best consumed earlier in the day.

11. Oregano Oil

Oregano oil contains two potent compounds, carvacrol, and thymol, that have powerful antibacterial and antiviral properties. Oregano oil can be taken orally to help fight off infections or inhaled to relieve congestion.

Oregano oil is very concentrated, so only a few drops are needed. For oral use, dilute 1-2 drops in a carrier oil like olive oil or mix into a glass of water. You can also diffuse oregano oil or add a few drops to a steam bath to inhale the vapors.

12. Peppermint

Peppermint contains menthol, a compound that acts as a natural decongestant. Inhaling peppermint vapors can help relieve stuffy noses and soothe sore throats.

Drink peppermint tea or inhale peppermint essential oil to clear congestion. You can also rub a few drops of peppermint oil diluted in a carrier oil on your chest and neck. The cooling sensation can help you breathe easier.

13. Eucalyptus

Like peppermint, eucalyptus contains a compound called eucalyptol that acts as an expectorant to clear mucus from the lungs. Inhaling eucalyptus vapors can also help relieve coughs and congestion.

Add a few drops of eucalyptus essential oil to a diffuser or humidifier to help you breathe easier. You can also add eucalyptus oil to a warm bath or mix with a carrier oil and rub on your chest.

14. Sage

Sage has astringent, antiseptic properties that can help relieve sore throats and coughs. Gargling with a sage infusion has been used traditionally to soothe mouth and throat irritations.

To make a sage gargle, steep one tablespoon of dried sage or two tablespoons of fresh sage in a cup of boiling water for 10 minutes. Strain, let cool, then gargle a small amount for 30 seconds before spitting out. Repeat several times a day.

15. Bone Broth

Chicken soup is a time-honored remedy for colds and flu for good reason. The warm broth helps soothe sore throats and keeps you hydrated. Bone broth is particularly rich in nutrients like collagen, gelatin and amino acids that support gut health and immunity.

Simmer chicken, beef, or fish bones in water with a splash of apple cider vinegar for 8-24 hours to make a nourishing, healing broth. Drink a cup several times a day. You can also use bone broth as a base for soups and stews.

While these natural remedies can provide relief and support your body’s innate healing abilities, they are not a substitute for medical care. If your symptoms are severe or last more than a few days, be sure to see your doctor. And remember, the best defense against the flu is prevention, so wash your hands frequently, get plenty of sleep, and consider getting your annual flu shot.

Sources:

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This post was previously published on NATUREOFHOME.COM.

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Health

Walmart Is Selling a $300 Power Tower for Just $128, and Shoppers Say It's 'Surprisingly Sturdy'

Published

2 days ago

September 7, 2024

Michael Charboneau

Men’s Journal aims to feature only the best products and services. If you buy something via one of our links, we may earn a commission.

When building a home gym, it’s easy to get overwhelmed by all the equipment options, especially when you’re working with limited space and a tight budget. But when you focus on versatile gear and hunt for deals, creating a useful setup is easily doable. Thankfully, Walmart has been slashing prices on a ton of fitness equipment, including its bestselling adjustable dumbbells and even a complete home gym system. Now, it’s reduced the price of a popular power tower by over $170, and it even ships for free.

The Pooboo Body Champ Multifunction Power Tower is on sale for $128, a 57% discount on its normal price of $300. This incredibly versatile workout station has earned nearly 250 five-star ratings from Walmart shoppers who’ve praised its “strong and sturdy” build and “quality fit and finish,” and it’s currently one of the top 5 bestselling models on the site.

Pooboo Body Champ Multifunction Power Tower, $128 (was $300) at Walmart

Don’t let the brand’s bizarre name fool you—this power tower is a well-made piece of gym equipment. It features steel construction and is rated to hold up to 480 pounds (the tower itself weighs 66 pounds). A nearly 42-inch H-shaped base gives it excellent stability, so it won’t wobble or shake when you’re exercising, and anti-slip feet on the bottom keep it securely planted on the floor. It’s also adjustable (from 71.4 inches to 94 inches) to accommodate users of varying heights. And, once it’s set up, you can use it for a huge range of exercises, including dips, pull-ups, chin-ups, push-ups, vertical leg raises, knee raises, and more.

According to Walmart reviewers, the Pooboo Body Champ stands out for its solid build and usefulness. “It’s a surprisingly sturdy piece of equipment,” a shopper said. “Everything about this fitness tower is perfect. I originally purchased this with the intention of only doing pull-ups on it, but after quickly assembling the power tower, I came to realize just how versatile it is. It has cushions for knee and leg raises, it’s sturdy, and the perfect width for dips.” Another shopper agreed, saying, “This was a much-needed addition to my home gym.”

“This thing is amazing and worth every penny,” said another, who added that it’s “easy to install and can hold a lot of weight.”

At just $128, this Pooboo power tower is a screaming deal, and it’s sure to get lots of use during your workouts. But this discount won’t last long, so grab one today before the price pumps back up.

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