A good immune system indeed improves your health. A good immune system provides strength to our body to fight against infection and diseases. To remain healthy, we should have a tendency to boost our immune system. Our immune system creates, stores, and allocates the white blood cells that fight against viruses and microorganism that enter our body and make us sick.

There are a few strategies you can do to improve our immunity system so that your system can fight with viruses:

1. Take a dietary nutritional supplement. It is beneficial to take a dietary nutritional supplement with your diet. You can take Genf20plus as it is composition is such that it makes your body release more of your Human Growth Hormone in a manner very similar to the natural way without any side effects. This supplement will boost your immune system and will help you to stay healthy. Always check with your GP if you are on other medication.

2. Eat plenty of fruits, vegetables, and whole grains It has been proven that people who eat fruits, vegetables and whole grains get sick less. All the nutrients in these things help your system and immune system fight viruses and bacteria. You can add these things in as salad, juices, fruit creams, etc. Vegetables to eat regularly to support immune system health.

3. Get enough sleep to improve your immune system? It is not wrong to say that there is a strong connection between sleep and a healthy immune system. It is important to take enough sleep to improve your immune system. Generally, an adult should sleep 7-9 hours a night. One should avoid naps but should sleep at least for 7-9 hours continuously.

4. Get at least 30 minutes of exercise or brisk walk every day. Although exercising or a brisk walk will not directly help your immune system. But, exercising or brisk walking will keep your body weight under control and will protect you from many diseases. We must exercise every day and keep ourselves healthy.

5. Avoid drinking too much alcohol and skip smoking? To keep our immune system strong and healthy it is important that you should avoid drinking alcohol as much as you can. Drinking a big amount of alcohol can weaken your immune system and, you can fall ill. Also, stop smoking at all. Smoking directly impacts your health and, your lungs can get hampered.

6. Wash your hands frequently. During this pandemic of Covid19, it is advised to wash hands frequently. Washing your hands frequently will keep you away from germs and, you will fall less ill. We must build a habit of washing our hands frequently and stay healthy.

7. Expose yourself in the SunVitamin D and sunlight make our immune system very strong. The importance of vitamin D is so high that it protects us from infections, cancer, obesity, bone problems, auto immune diseases and every possible problem. Vitamin D is highly underestimated by us. Vitamin D is essential for the healthy functioning of the immune system as it helps the body to produce antibodies. The low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems.

These are a few best strategies you can follow to keep your immune system good and, that will improve your health. Following a proper diet will have a positive impact on your health and, you will stay fit. Other than all the above things we must drink plenty of water to keep our body hydrated. One should drink at least 8 glasses of water a day or 2 liters. Try to stay happy and stress-free in your life and, it will play a major role in your life.


Back pain is a widespread reason that pushes people to see a doctor or miss work. It is considered a leading cause of disability worldwide. Most people suffer from back pain at least once.


Thankfully, there are numerous ways to prevent or alleviate most episodes of back pain. If prevention fails, simple home treatment and proper body mechanics often heal your back in a few weeks and keep it working. Surgery is seldom necessary to treat back pain. Check out light therapy for back pain.


Back pain that happens suddenly and lasts six weeks or less can be caused by a severe fall or lift. Back pain that persists more than three months is unusual.

Causes of long term back pain include mechanical problems and soft tissue damage. These injuries can be a result of compression of the nerve roots, damage to the intervertebral discs, and improper movement of the vertebral joints.


Repeated heavy loads or sudden awkward movements can tire the muscles of the back and ligaments of the spine. If you are in poor physical condition, a constant back strain can cause painful muscle spasms.


The rear discs are prone to injury. This risk increases with age. The outside of the disc may rupture or herniate. A herniated disc, also known as a slipped or ruptured disc, occurs when the cartilage that surrounds the disc pushes against the spinal cord or nerve roots. The cushion between the vertebral vertebrae comes out of its normal position.

This can cause compression of the nerve root as it exits the spinal cord and through the vertebral bones. A disc injury usually occurs swiftly after lifting something or twisting your back. Unlike acute pain, it is one of the reasons for long term back pain.


It is another cause of long term back pain. Osteoarthritis can affect your lower back. In some cases, arthritis of the spine can reduce the space around the spinal cord, a condition called spinal stenosis.


Vertebral stenosis occurs when the spine narrows and puts pressure on the spinal cord and spinal nerves. Vertebral stenosis is most often due to the degeneration of the discs between the vertebrae. The result is compression of the nerve roots or spinal cord by bone spurs or soft tissues.

Compression on the spinal nerves causes symptoms, such as numbness, obstacle, weakness. You can experience these symptoms anywhere on the body. Many people with spinal stenosis notice that their symptoms are worse when standing or walking.


This disorder happens when one vertebra moves toward the adjacent one. There are 5 kinds of spondylolisthesis. The most common are secondary to a defect or fracture of the pairs or to the mechanical instability of the articular facets. The pain can be triggered by the instability of the back or compression of the nerves.


A fracture caused by the cylindrical vertebra, in which the bone basically collapses on itself, can originate in sudden pain. This type of fracture is more common due to weak bones, such as osteoporosis, and is more common in the elderly.

Abnormal curvature of the spine, scoliosis, kyphosis, and lordosis are conditions that cause abnormal curvatures in the spine. These are congenital circumstances that are usually first diagnosed during childhood or adolescence. An abnormal curvature causes pain and poor posture because it puts pressure on muscles, tendons, ligaments, and vertebrae.


Certain medical conditions can cause long term back pain.

Horsetail Syndrome: Horsetail is a collection of spinal nerve roots that originate from the lower end of the spinal cord. Symptoms include a dull pain in the lower back and upper buttocks, as well as numbness in the buttocks, genitals, and thighs. Sometimes there are disorders of bowel and bladder function.

Sleep Disorders: People with sleep disorders are more likely to have back pain than others.

Spinal Infection: A fever and a warm, tender area in the back could be due to a spinal infection.

Other Infections: Pelvic inflammatory diseases, kidney or bladder infections can also cause back pain.

Spinal Cancer: A tumor in the spine can press against a nerve and cause back pain.

Herpes Zoster: An infection that can affect the nerves can cause back pain. It depends on the nerves affected.


Anyone can have back pain, even children and teens. These factors can upsurge the risk of evolving back pain:

Oldness: Back pain is more mutual as you get older, starting in your 30s or 40s.

Overweight: Excessive body weight puts additional pressure on your back.

Lack of Exercise: Weak and unused muscles in the back and abdomen can cause back pain.

Incorrect Lifting: Using your back instead of your legs can cause back pain.

Diseases: Certain types of arthritis and cancer can contribute to back pain.

Psychological Conditions: People inclined to depression and anxiety seem to be at enhanced risk for back pain.

Smoking: This decreases blood flow to the lower spine, which can avert your body from providing sufficient nutrients to the discs in your back. Smoking also delays healing.



You should see a doctor if you feel numbness or tingling, or if you have back pain:

  • that does not improve with rest
  • after injury or fall
  • numbness in the legs
  • with weakness
  • with fever
  • with unexplained weight loss






Health Ergonomist Nichola Adams, from Inspired Ergonomics very kindly asked me to share my Back Pain and blogging journey on her Blogs and Back Chat Video Series. They specialise in reducing and preventing Back Pain in the Workplace. I have copied you interview below and thank Nichola once again for this opportunity.

My 38-year journey with back pain

(… and how the ‘therapeutic’ writing of blogs, like this one, should be recommended by the NHS for chronic-pain management)

By Barbara McLullich, multi-award-winning UK back-pain blogger

Back in 1983, when I was in my late 20s, I ended up in hospital on traction for a disc bulge. I left hospital no better and with permanent nerve damage to one of my legs. Over the following five years I visited osteopaths, chiropractors and physiotherapists who all tried their best to correct my significant trunk shift.

Eventually I was seen by a neurosurgeon who found I had Spina bifida occulta, disc herniation and canal stenosis and I was advised to have surgery sooner rather than later. The timing could not have been worse as I had just relocated from Cheshire, where all my family lived, to Nottingham for a job move for my husband.

My children were aged four and seven and the recovery was slow and at times extremely difficult, but somehow I got through it. Two years later I started to develop problems with neck pain and, after a myleogram showed serious cord compression and another prolapsed disc, I was rushed in for emergency surgery. I had a two-level fusion in my neck and the pain relief was instant and recovery very quick, but I was never completely without pain.

The following nine years were a haze of good and bad days seeing various people from complimentary therapies to pain consultants. I also ran a couple of my own businesses, but I had to close them both due to my health. I told myself that my businesses had not failed, but that it was my own health that had failed me. It was far from life-threatening, just life-changing.

By the late 90s I was prepared to try anything to help with my pain and I underwent two further spinal surgeries to my neck and lumber spine in a bid to get pain-free. Unfortunately this didn’t do the trick, so I made a conscious decision that I would never have any further surgery.

Pain relief from then on was initially injections until one went badly wrong and nearly killed me. It was quite a while after that incident before I could even put my foot through any hospital door, but eventually I went to see an amazing pain consultant who seemed to take me under his wing and cared for me, treating me with different types of injections, medications and therapies available to me on the NHS.

I kept many a diary over the years and it was reading through them one day that gave me the idea to start writing a blog on my back problem. I think initially it was an escape route where I could go and chat to other people with similar problems. I decided to learn all I could about pain management and I took a home study course and started blogging more regularly. My blog was growing from strength to strength and I started winning awards for it, which for someone who only left school with two GCSEs was quite an achievement.

I started to write a few other blogs and they became part of my everyday life. Being able to write anywhere and at any time fitted in with my pain perfectly. I have made so many friends from all over the world through my blogging. I’ve met people like myself in chronic pain, I’ve tried different products that have helped with pain relief and been introduced to many supportive individuals, like health ergonomist Nichola Adams, to whom I am grateful for this opportunity to share my story.

To me, blogging is like travelling the world without leaving your house. I think it should be included in the NHS list of how to cope with chronic pain. I have found writing my blogs very therapeutic. If anyone reading this would like to follow me, or join in any conversations on my posts, then please head over to my main site or my personal website as this site also has all my other blog posts on it and they both have links to all my media sites.

Thank you and, whatever journey you are on, whether you’re managing your own back-pain issues or just learning how best to avoid the risk of back injury, at work or at home, I wish you well.



Did you know that according to Prima Magazine one in four women aged 40-60 suffers from hip pain? Well, I’m over the age 60 bracket and still suffer from hip pain, some of which I think is Fibro related and also my back and posture.

Posture they say is one of the most important things to remember to avoid hip pain. They say that it is a well-known fact that hip pain is age-related and mainly in women which are caused by damage or struggling gluteal tendons, which attach the muscle to the bone. The NHS points out that most cases of hip pain in adults that are treated with surgery are caused by osteoarthritis, the most common type of arthritis in the UK.

Less commonly, hip pain may be caused by:

  • the bones of the hip rubbing together because they’re abnormally shaped (femoroacetabular impingement)
  • a tear in the ring of cartilage surrounding the socket of the hip joint (a hip labral tear)
  • the hip joint is the wrong shape or the hip socket is not in the correct position to completely cover and support the top of the leg bone (hip dysplasia)
  • hip fracture – this will cause sudden hip pain and is more common in older people with weaker bones
  • an infection in the bone or joint, such as septic arthritis or osteomyelitis – see a GP immediately if you have hip pain and fever
  • reduced blood flow to the hip joint, causing the bone to break down (osteonecrosis)
  • inflammation and swelling of the fluid-filled sac (bursa) over your hip joint (bursitis)
  • hamstring injury
  • an inflamed ligament in the thigh, often caused by too much running – this is known as iliotibial band syndrome and is treated with rest (read more about sprains and strains)

Of course, there are things that you can do at home to help with your hip pain including posture which I mentioned above as well as losing weight if necessary, physiotherapy with personally tailored exercises plus changing behavior, in particular, minimizing crossing legs to reduce pressure on hip tendons. This is something I have a terrible habit of doing but I always say its because I am short and do not feel comfortable with my legs just hanging down.

Not smoking is an obvious point as this can impact bone health. A well-balanced diet, six-eight hours sleep if possible, and the right amount of exercise as shown on the NHS Live Well Exercise Website. If you have painful hips you should avoid hills and stairs. Walk with your feet wider and use the handrail when you do go upstairs as this lessens the pressure on your tendons. If lying on your side is painful then place pillows between your knees and ankles to keep hips square or lie on your back with a pillow under your knees. There are a number of cushions supports on the market now perfect for these positions.

They also suggest that sleeping on a memory foam or mattress topper will help as softer bedding lessens the pressure from your hips. And for new Mums looking into the future do not hold your baby on your hip (use a sling or a carrier) as putting all the weight on one hip causes undue stress and means your other hip has to work really hard to support your pelvis. Finally keeping as fit as possible is a must which during the recent Covid-19 Virus it has made it difficult for us all to do what we normally do. On the Prima website, they have 6 at-home exercises you can do without equipment. If you can only manage one of them it is better than none at all, but please remember to take it carefully if you have not done any of these before.