Do you know that a healthy diet can save you from numerous diseases naturally? Zinc is one of the most essential nutrients required in the healthy human body. Consumption of the recommended amount of Zinc can reduce Cold symptoms, improve your immune system, minimize the risk of many diseases, and faster wound healing. On the other hand, Zinc deficiency can increase the risk of infection, diarrhea, respiratory problems, and several other diseases. Especially, Zinc deficit in children can impede growth. Read this article to know Zinc health Benefits, food sources, and daily requirements.

Benefits of Zinc to Human Body:

- Treats Common Colds

According to the Open Respiratory Medicine Journal, Zinc intake can shorten the duration of common colds by up to 40 percent. Another study shows that zinc can reduce the severity and duration of the common cold in healthy people if taken within 24 hours of the onset of symptoms. Therefore, to prevent the symptoms of COVID19 and pneumonia, you can consume Zinc according to the recommendation of your physician.

Read Honey Benefits: What Happens to Your Body When You Consume Honey.

- Improves Immunity:

The European Journal of Immunology says that adding Zinc to a regular diet can help the process of activating T lymphocytes (T cells) in the human body. T cells are essential to control and regulate immune responses against antigens, viruses, infected or cancerous cells. Conversely, Zinc deficiency can impair the function of your immune system increasing susceptibility to diverse pathogens.

Read Vitamin C: Where to Found and How Much to Consume.

- Promotes Learning and Memory

Research conducted by the University of Toronto has found that zinc plays a crucial role in regulating the communication network of neurons cells in the human brain. In simple words, Zinc can impact upon the process of learning and memory formation.

- Quickens Wound Healing

Zinc has a critical role in preserving the integrity and structure of the skin. A Swedish study has discovered that Zinc helps in the treatment of leg ulcers. Another Research reveals that Zinc can fasten the healing process of wounds by reducing inflammation and activating immune cells in the area of injury. That is why Zinc is widely used in diverse skin creams for treating skin irritations and diaper rash.

- Prevents Diverse Diseases

Zinc can reduce the risk of age-related chronic diseases. A study conducted by Oregon State University has found that zinc intake may decrease the risk of inflammatory diseases. Zinc may prevent age-related macular degeneration (AMD) and prevents vision loss, according to the Archives of Ophthalmology.

Journal of Biological Chemistry boasts that zinc may assist in regulating the heartbeat which can minimize the risk of arrhythmia-related heart failure. Furthermore, Zinc may treat acne, attention deficit hyperactivity disorder (ADHD), osteoporosis, hypothyroidism, and pneumonia.

Read Easy Homemade Summer Drinks to Beat the Heat and Increase Immunity.

- Prevents Male Infertility

Zinc deficiency is a potential risk factor for the low quality of sperm and male infertility. Research has proved that zinc sulfate and folic acid supplementation can improve the sperm count of healthy adult males.

Read Easy Homemade Summer Drinks to Beat the Heat and Increase Immunity.

 

How Much Zinc Do You need?

The recommended intake for Zinc ranges from 3-5 milligrams for 1-8 years old children. Males under the age-group of 9 to 13 years old require 8 milligrams of zinc per day. The requirement rises to 11 milligrams per day after the age of 14. The adult males (19 years and above) also require not more than 11 milligrams Zinc per day.

The daily Zinc requirement for females under the age group of 8 to 13 years is 8 milligrams per day. For ages 14 to 18, the recommended value increases to 9 milligrams per day. However, for adult women (19 years and above) the requirement falls back to 8 milligrams per day. Depending on age, the pregnant women and lactating mothers have an increased requirement for zinc which ranges 11 to 13 milligrams per day.

Read: Pandemic Grocery List: Is Your Home Ready for Coronavirus Home Quarantine?

Rich Food Sources of Zinc

Crab and Lobster

Crab and lobster are both excellent sources of zinc. 3 ounces (oz) of cooked crab can supply 59 percent (6.5 mg) of the recommended daily value (DV) of Zinc, while a small steamed lobster may contain about 43 percent (4.7 mg) of the DV.

Meat and Poultry

Eating Beef, chicken, and egg can deliver zinc to your body. According to the USDA, 1 cup of roasted chicken breast can provide 19 percent (2.13 mg) of the recommended daily value of Zinc, while 1 egg conveys about 5 percent (0.6 mg) of DV.

Vegetables

Nutritious vegetables such as mushrooms, broccoli, kale, garlic, and spinach are great sources of zinc. According to the USDA, one cup of sliced raw mushrooms provides about 3 percent (0.4 mg) of the DV of zinc, while 1 cooked cup of Kale roughly contains the same amount (0.3 mg).

Beans and legumes also contain Zinc. In ¼ cup of hummus can support your body with 8 percent (0.89 mg) of the daily recommended value of zinc, while 1 cup of lentils has about 11 percent (2.27 mg) of DV.

Read Coronavirus Tips: Immunity Booster Herbal Teas to Prevent Infection.

Nuts and Seeds

Nuts and seeds are natural sources of zinc. 1 oz of pumpkin seeds or pine nuts can provide 20 percent (2.17 mg) or 16 percent (1.8 mg) of the daily recommended value of Zinc, respectively. 1 oz of dry-roasted cashews contains 15 percent (1.6 mg) of the DV. Moreover, 1 oz of Chia seeds can offer you 12 percent (1.3 mg) of the DV.

Whole Grains

Besides fiber, vitamins, and minerals, the whole grains are enriched in Zinc. 1 cup of raw oats can deliver about 27 percent (2.95 mg), while 1 cup of cooked brown rice has 13 percent (1.38 mg), and a slice of whole-wheat bread boasts 5 percent (0.6 mg) of the recommended daily value of Zinc.

Read Where to Buy Grocery Online in Dhaka during Quarantine?

Dark Chocolate

Dark chocolate is a delicious source of zinc. In fact, depending upon cacao varieties, darker chocolate offers Zinc in greater values. 1 oz. of dark chocolate can supply nearly 7 to 8 percent (0.75 to 0.9 mg) of the recommended daily value of Zinc. If you are a chocolate lover, this is a bonus for you!

Fortified Breakfast Cereals

Breakfast cereals carry diverse minerals, including Zinc. Generally, 1 cup serving can provide about 25 percent (2.8 mg) of the recommended daily value of zinc. However, do not forget to check the nutrition label of your favorite cereals to see just how much you are getting from it.

Milk and Dairy Products                                       

Milk and yogurt are nutritious sources of Zinc. 1 cup of nonfat or low-fat milk contains 9 percent (1.02 mg) of the recommended daily value of zinc, while 1 cup of nonfat or low-fat plain yogurt provides 22 percent (2.38 mg) or 20 percent (2.2 mg) of DV, respectively.

Read Post Meal Bad Habits: Things You Must Avoid Right After Eating Meal.

---

 

Bangladesh Shilpakala Academy (BSA) launched an art camp on Wednesday, as part of its ‘Art Against Corona’ venture.

The camp consists of 300 noted and promising artists of Bangladesh.

As part of the camp, the 300 nominated artists were given art-equipment and access to craft their artworks at BSA’s National Art Gallery complex, plaza and studios while maintaining social distancing.

Initiated by BSA Director General Liaquat Ali Lucky, the art camp is being administrated by the Fine Arts department of BSA.

The artists are scheduled to submit their artworks at the Fine Arts department of BSA from July 8 to July 20. The artworks will be showcased in a future exhibition, and will be featured in a catalogue.

The art camp is being orchestrated by noted artists Jamal Ahmed, Nazma Akter, Kamal Pasha Chowdhury and Sanjib Das Apu.

Due to the multifaceted consequences of the pandemic, numerous people are losing jobs or facing crisis in their career and family lives. As the educational institutes are closed, many students are getting addicted to technology, like virtual gaming on smartphones, which is disrupting their daily life activities and diet. All of these problems are causing depression and anxiety in people which is eventually leading to sleeplessness. Chronic sleep disorder or insomnia can make your body more vulnerable to the life-threatening COVID19 disease. Read this article to know how to sleep well during the pandemic.

Why is Sleep Important during a Pandemic?

Sleep Fosters Immune System

Still today, the immunity system is your only weapon to fight against the attack of Coronavirus. Solid sleep at night can strengthen the natural immune system of your body; but how?

Research shows that sleep can foster T Cell production in the human body. T Cells are a kind of white blood cell that controls how your immune system is going to respond when any virus enters your body. Sleep deprivation can prevent 'T Cells' from responding efficiently which eventually makes it more difficult for the immune system of your body to kill the antigen virus and fight back against illnesses.

Furthermore, when you can successfully complete the four sleep cycles, your body can effectively produce and release a kind of essential protein substance called cytokine that can assist your immune system to respond against antigens quickly.

Sleep Improves Brain Function & Mental Health

When you get good sleep, your mind can work better in doing complex thinking, learning, memorizing, and decision-making. For both kids and adults, regular sound sleep not only enhances mood, and prevents anxiety but also keeps the energy level high and helps them stay sharp.

How to Improve Sleep Quality

Establish Regular Bedtime Schedule

Your internal circadian rhythm – which is also known as sleep/wake cycle or biological body clock – can naturally regulate the feelings of sleepiness and wakefulness throughout the day. If you can maintain a regular routine of bedtime and wakeup time for 7 days in every week, it can help your body clock work accordingly. Try not to break up the routine on weekends. Thus, you can have sound sleep every day amid pandemic.

Expose Yourself in Natural Sunlight

Try to spend some time under bright sunlight during the morning. If you are locked down inside your home to prevent the virus contraction, then keep your windows opened to expose yourself to sunlight for at least the early hours of the day. This can improve your mood and help to regulate your circadian rhythms or body clock.

In addition to this, to have a better sleep at night, you need to limit the light exposure in the evening, especially from electronic devices, like a laptop, desktop, or Smartphone. It would be more effective if you can change the brightness of your device by activating “night mode” apps or features. This simple trick can reduce the lags of your brain preventing disturbances in your body clock. Thus, you can improve your sleep in the long term.

Avoid Daytime Naps

Due to the body clock (circadian rhythm), the adults may feel sleepy at day time at 2 or 3 pm and fall asleep at late night around 2 or 3 pm.  To maintain a healthy sleep routine, you must avoid taking short naps during the afternoon or other periods in the day time.

However, if you have a very little sleep on the previous night, you can make an exception to break the routine. Regular daytime naps can reduce your body’s necessity of sleep can lead to insomnia.

Read Coronavirus Tips: Immunity Booster Herbal Teas to Prevent Infection.

Do Some Physical Exercise

As health experts are encouraging people to stay at home and maintain social distancing, the normal pace of life has been hampered. Many people are avoiding their respective regular outdoor physical activities – like walking, jogging, swimming, playing or going to the gym – and investing more time on screen for watching TV, Netflix, or checking social media, which is hampering their sleep time. If you can do some indoor physical exercise or Yoga every day, it would help you to build up enough body fatigue to fall asleep quite easily. Thus, you can enjoy better sleep.

Read Which Type of Yoga Should You Try?

Handle Your Anxiety

Watching regular news to know how many people are getting affected or dying of COVID19 can enhance your worry. It can not only hamper your daily activities but also disturb your sleep on a regular basis. To avoid negative news you can limit your news exposure. If you are experiencing anxiety, do not hesitate to share your problems with family members, friends, or doctors.

You need to strengthen your bonding with family members to uplift your spirits and reduce anxiety. Besides this, you have to accept the fact that you may not have good sleep every night. Therefore, do not push yourself for sleep; rather try to manage your anxiety in a proper way.

Read How to Handle Your Coronavirus Anxiety during Home Quarantine?

Look into Your Diet

A healthy diet can improve your quality of sleep. Try to avoid drinking tea or coffee during the evening or night hours, as the caffeine can stimulate your nerve and delay sleep in the night. However, if you cannot avoid caffeine after sunset, you can opt for organic teas – like Chamomile tea – which can naturally enhance the quality of your sleep. Furthermore, eating heavy meals before going to bed can also hamper your sleep.

Read Post Meal Bad Habits: Things You Must Avoid Right After Eating Meal.

Avoid Electronic Devices before Bedtime

The human brain works like a computer. Usually, the brain tends to relate to bed and darkness with falling asleep. This function of the brain can be disrupted if you engage with any activity like video games, physical activity, or surfing the internet before bedtime. To sleep like a baby, you need to avoid those devices at least 90 minutes before your scheduled sleep time. However, if you have an important office or business task, try to set them aside from a minimum of 30 minutes before going to bed.

However, if you cannot feel sleepy within 15 to 30 minutes after going to bed, try something soothing, like reading a book or listening to relaxing music until you fall asleep.

---

 

We all have that one friend or acquaintance who sleeps peacefully at night but keeps others awake the whole night with the sound of snoring.

Although snoring can be largely harmless, it can be a nuisance for others, especially your partner or the person you’re sharing the bed with.

But fortunately, there are some things that can be done to lessen the problem, if not solving it altogether.

You should start by making changes to your lifestyle and try some simple home remedies to alleviate the problem. There are some products that are marketed as ‘stop-snoring’ items. You can try them too.

But it is likely that you have sleep apnea if you snore and also wake up gasping for air or frequently feel sleepy or tired during the day. Sleep apnea can cause hypertension and more serious medical problems.

Please consult a doctor immediately if your snoring affects the quality of your sleep.

Lifestyle changes and home remedies

You should consider giving the following suggestions a shot to keep your airway open during sleep.

Quit smoking. Apart from numerous negative health effects, people who smoke are also more likely to snore. In fact, even secondhand smoke may increase your risk of snoring.

Avoiding alcohol is the best option but if you still choose to drink, consider not drinking alcohol within three hours of bedtime. This will help prevent your airway muscles from becoming slack when you sleep, reports Harvard Health Publishing.

Do not take medications that relax your muscles in the evening. Like alcohol, some drugs may relax muscles in the throat.

Try exercising to lose some weight if you are overweight or obese. Extra fat tissue in the neck and throat can narrow the airways. Losing weight could help open the airways for someone who is overweight or obese.

But this doesn’t necessarily mean that only obese people snore. Many people who are lean also snore.

You may also try home remedies for nasal obstruction issues. If your nose is stuffy due to mucus, try rinsing your sinuses with saline. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.

A humidifier or medication may reduce swelling of swollen nasal tissues.

Sleep on your side or elevate your head. Sleeping on your side may help because when you sleep flat on your back, your tongue falls back and presses against the top of your airway.

To help you stay on your side, try pressing a body pillow (a long, oversized pillow) against your back. You can try elevating your head by using an extra pillow or a wedge pillow.

A month-long international Sufi festival, organised by Begum Restaurant and Gallery, will begin on Friday.

The festival has been arranged on virtual platform this year due to Covid-19 pandemic, managing director of the gallery, Simi Shaila Nur told UNB.

This year, the celebration will be dedicated to Khawaja Moinuddin Chishti, Rehmat Ullah Allahe, she added.

The first day event will be inaugurated by artist and singer Kanak Aditya and national award winning actor Arman Parvez.

Begum Restaurant and Gallery’s all time companion drummer Sheikh Munirul Alam Tipu and Sufi Artist Roni Ahmed will also join the event.

The details about the festival will be available on facebook page- Begum Restaurant and Gallery.

Anyone can join and watch the event virtually on every Saturday and Monday from 9pm to 10pm.

Earlier on July 2, Begum Gallery and Publishers jointly with Vinnochokh organized the fifth episode of International Virtual Poetry and Art Carnival 2020.

Eminent poet Prabal Kumar Basu inaugurated the carnival.

Poet Yashodhara Ray Chaudhuri, Ali Afzal Khan, Shaila Simi Nur, Sardar Faruk, Bikash Ananda Setu, Vaskar Chowdhury, Mayeen Chowdhury among others participated the carnival conducted by popular actor and artist Arman Parvej.

Meanwhile, poets from Bangladesh, India, Czech Republic, Morocco, Greece, Ukraine and Bulgaria also attended the carnival.