HIIT (High Intensity Interval Training)

 HIIT (High Intensity Interval Training) is an aerobic exercise that replaces short periods of intense anaerobic exercise with less intense recovery periods. The main aspects of HIIT are described here:

• Benefits:
• Efficient exercise: Although HIIT training is usually shorter in terms of training duration, it can be as effective as, or even more effective than, a long steady-state aerobic exercise session.
• Increased metabolic rate: HIIT can boost metabolism for several hours after exercise.
• Improved cardiovascular health: Regular HIIT improves heart health, blood pressure and cardiovascular function.
• Muscle preservation: HIIT helps preserve muscle mass while promoting fat loss.
• Versatility: HIIT can be combined with a variety of other exercises such as running, cycling and bodyweight exercises.

Basic structure:

• Warm-up:  Begin with a 5-10 minute warm-up to prepare the body.
• Intervals: alternate high-intensity exercises (e.g. sprints, jumping jacks, burpees) with low-intensity recovery time or rest.
• High intensity: 20-60 seconds of maximal effort.
• Low intensity: 10-60 seconds of active or complete rest.
• Cool down: 5-10 minutes of cool down and stretching to finish.

Examples of HIIT workouts

• Warm-up: 5 minutes jogging or brisk walking. 
• Intervals:

1. Sprint 30 sec.
2. 30 seconds walking.
3. Repeat for 10 rounds.

• Cool down: 5 minutes of light jogging or walking, followed by stretching.

HIIT tips

• Start slowly: If you are new to HIIT, start with short intervals and gradually increase intensity and duration.
• Start with form: To avoid injury, use correct form, especially for high-intensity exercises.
• Rest and recovery: Allow your body to recover between HIIT sessions to avoid overtraining.
• Listen to your body: Adjust the intensity and duration according to your fitness level and your body's response.

Variations:

• Tabata: 20 seconds of exercise followed by 10 seconds of rest for 4 minutes.
• Circuit training: Combine different exercises in a circuit format with minimal rest between exercises.
• Pyramid intervals: lengthen or shorten the duration of the intervals (e.g. 30, 45, 60, 45, 30 seconds).

HIIT is an adaptable and effective method of exercise as it can be customized to suit individual fitness levels and preferences.

Nipah virus (NiV)

 Nipah virus (NiV) is a zoonotic virus transmitted from animals to humans and was first identified in Malaysia in 1998 in an outbreak among pig farmers and people in close contact with pigs. Since then, outbreaks have occurred regularly in South and Southeast Asia.

Below are some highlights of the Nipah virus :

• Transmission: The main reservoir of Nipah virus is its natural host, the fruit bat, especially species of the genus Pteropus. Transmission to humans occurs through direct contact with infected bats and their feces (e.g. saliva and urine). Human-to-human transmission can also occur through close contact, especially with infected individuals.

• Symptoms: symptoms of nipah virus infection range from asymptomatic or mild respiratory illness to severe encephalitis (inflammation of the brain) characterized by fever, headache, lethargy, disorientation and mental confusion. In severe cases, coma can occur within 24-48 hours.

• Prevention: Prevention includes avoiding contact with bats and their habitat, avoiding consumption of fruit that may have been contaminated by bats, and practicing strict infection control in healthcare settings during outbreaks.

• Treatment: there is no specific antiviral treatment for nipah virus infection. Supportive care is important, focusing on symptom management and intensive supportive care for patients.

• Outbreaks: Nipah virus outbreaks have occurred sporadically in Bangladesh, India and other parts of Southeast Asia. The World Health Organization (WHO) is monitoring and responding to outbreaks and providing technical assistance to affected countries.

Nipah virus is recognized as a serious public health concern due to its high mortality rate (up to 75% in some outbreaks) and potential for human-to-human transmission. Vigilance in surveillance, early detection and rapid response is essential to contain the outbreak and prevent its spread.

Basic treatment and therapy for Nipah virus :

There is currently no specific antiviral treatment or therapy for Nipah virus infection. Treatment mainly involves supportive and symptomatic therapies. Important aspects of managing Nipah virus infection include

• Supportive care: supportive care: patients with nipah virus infection require intensive supportive care to address symptoms and complications. This includes measures to maintain hydration, electrolyte balance and adequate nutrition.

• Symptomatic treatment: depending on the situation, medication may be used for antipyretics, analgesia, management of respiratory difficulties and treatment of complications such as seizures.

• Infection control: strict infection control measures are essential to prevent viral infections in healthcare settings. These include the use of personal protective equipment (PPE) by healthcare workers, isolation of infected persons and the implementation of appropriate hygiene practices.

• Experimental treatments: Experimental treatments, such as antiviral drugs or monoclonal antibodies, may be considered on a case-by-case basis during outbreaks. However, these treatments are still in the research phase and are not widely available.

• Prevention: Prevention strategies focus on avoiding contact with infected animals (especially bats), practicing effective hygiene practices, and maintaining awareness in infected communities to reduce the risk of human-to-human transmission.

Given the severity and epidemic potential of Nipah virus infection, early detection, rapid response and public health measures are crucial to reduce the spread of the virus and provide supportive care to infected individuals.

Pregnant women and their nutrition intake

Pregnant women need more nutrients and a balanced diet to support the health of both the mother and the developing baby.

This section describes the nutrients and dietary requirements of pregnant women:

Essential nutrients:

Folic acid:

• Importance: Essential for the prevention of neural tube defects.
• Sources: green leafy vegetables, citrus fruits, pulses, fortified cereals.
• Supplements: Prenatal vitamins containing folic acid are generally recommended before and during pregnancy.

Iron:

• Importance: Promotes increased blood volume and prevents anemia.
• Sources: red meat, poultry, fish, lentils, spinach, fortified cereals.
• Supplementation: May be necessary during pregnancy as iron needs increase significantly.

Calcium:

• Importance: Essential for the development of the baby's bones and teeth.
• Sources: dairy products, fortified vegetable milks, tofu, leafy vegetables.
• Supplementation: if dietary intake is insufficient.

Vitamin D:

• Importance: Helps calcium absorption and bone health.
• Sources: sun exposure, oily fish, fortified milk, eggs.
• Supplementation: usually found in prenatal vitamins.

Omega-3 fatty acids (DHA):

• Importance: supports brain and eye development.
• Sources: oily fish (e.g. salmon and sardines), flaxseed, chia seeds, walnuts.
• Supplementation: Fish oil supplements may be considered if dietary intake is low.

Protein:

• Importance: Essential for the growth of fetal tissues, including the brain, and increases blood flow.
• Sources: red meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

Iodine: 

• Importance: Essential for thyroid function and brain development.
• Sources: iodized salt, dairy products, fish and seafood, eggs.

Vitamins B6 and B12:

• Importance: B6 helps with morning sickness, B12 supports nerve function and red blood cell production.
• Sources: B6 - poultry, fish, bananas, potatoes; B12 - meat, dairy products, fortified cereals.

Dietary considerations:

• Hydration: drink enough fluids to support increased blood volume and amniotic fluid levels.
• Balanced diet: include a variety of foods from all food groups to provide a wide range of nutrients.

Avoid certain foods: avoid foods that pose a risk of food poisoning or contain toxic substances:

• Raw or undercooked meat, poultry and fish.
• Unpasteurized dairy products and fruit juices.
• Some fish high in mercury (shark, swordfish, mackerel, tilefish).
• Deli meats and hot dogs should not be cooked until steaming.

Eat small, frequent meals: Eating smaller, more frequent meals can help reduce nausea and maintain energy levels.
Limit caffeine: Limit caffeine intake to fewer than 200 mg (12 oz) cups per day.
Healthy snacks: choose nutritious snacks such as fruit, vegetables, yogurt and nuts.

Consult a health professional:

• Pregnant women should consult their doctor or registered dietitian to ensure they are getting the right nutrients through a meal plan that meets their individual needs. Regular prenatal check-ups can help monitor nutritional status and make any necessary adjustments.