Sunday, December 27, 2020

Saturday, June 20, 2020

6 ways to keep your immune system healthy

6 ways to keep your immune system healthy 
Your body (including your immune system) works on the fuel it gives you. This is why eating well, along with other good behaviors for you, is so important. Simply put, the job of your immune system is to defend your body against disease and illness. The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs that, when they work as they should, protect your body against potentially harmful pathogens (such as bacteria and viruses) and limit damage from noninfectious agents. (such as sunburn or cancer), according to the National Institutes of Health (NIH). Think of the immune system as an orchestra. For the best performance, you want every instrument and every musician in the orchestra to perform at their best. You don't necessarily want a musician to play at double speed or an instrument to suddenly produce sound at twice the volume it usually does. You want each component of that orchestra to run exactly according to plan. The same goes for your immune system. To better protect your body from harm, each component of your immune system must function exactly according to plan. The best way to make sure that happens is to practice good behaviors for yourself every day that your immune system works. Here are seven keys.

Related: DOES CYCLING STRENGTHEN YOUR IMMUNE SYSTEM?

1. Eat a healthy diet 

The nutrients you get from food, particularly plant-based foods like fruits, vegetables, herbs, and spices, are essential to keep your immune system working properly, according to Yufang Lin, MD, a holistic medicine doctor at the Cleveland Clinic in Ohio. "Many plant-based foods also have antiviral and antimicrobial properties, which help us fight infection," says Dr. Lin. For example, research shows that spices like cloves, oregano, thyme, cinnamon, and cumin contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria like Bacillus subtilis and Pseudomonas fluorescens, harmful fungi like Aspergillus. flavus and antibiotic resistant microorganisms. like Staphylococcus aureus, according to a review published in June 2017 in the International Journal of Molecular Sciences.

In addition, the zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12 that you get from the foods you eat are the nutrients that your immune system needs to do its job, according to the Nutrition Academy. and dietetics. Each plays a unique role in supporting immune function. Research suggests, for example, that vitamin C deficiency may increase the likelihood of infection, according to a review published in November 2017 in Nutrients. Our bodies do not produce this essential water soluble vitamin on their own, so we must obtain it through food (such as citrus, kiwis, and various cruciferous vegetables). You can get 95 milligrams (mg), or the 106 percent of the daily vitamin C you need by eating a half cup of red pepper, according to the NIH.

Related: SCIENCE-BACKED BENEFITS OF CYCLING REGULARLY


Protein is also critical to immune health. The amino acids in proteins help build and maintain immune cells, and skimping on this macronutrient can decrease your body's ability to fight infection. In a study published in the February 2013 Journal of Infectious Diseases, mice that ate a diet consisting of just 2 percent protein were more severely affected by the flu than mice that ate a "normal protein" diet. with 18 percent protein. But once the researchers began feeding the first group a "normal protein" diet, the mice were able to get rid of the virus. When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and vegetables to soups and stews, smoothies and salads, or eat them as snacks, Lin says. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruits, tangerines), and strawberries are excellent sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E and zinc, according to the Academy of Nutrition and Dietetics. Additional sources of protein and zinc include shellfish, lean meats, and poultry, according to the Academy of Nutrition and Dietetics.

2. Keep stress under control

According to a review published in the October 2015 issue of Current Opinion in Psychology, long-term stress leads to chronically elevated levels of cortisol, the steroid hormone. The body depends on hormones like cortisol during short-term episodes of stress (when your body goes into a "fight or flight" response); Cortisol has a beneficial effect by preventing the immune system from responding before the stressful event ends (so that your body can react to the immediate stressor). But when cortisol levels are consistently high, it essentially blocks the immune system from kicking in and doing its job of protecting the body from possible threats from germs like viruses and bacteria.

 There are many effective techniques to reduce stress; The key is to find what works for you. "I like to give my patients options," says Ben Kaplan, MD, an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida. He recommends meditation (apps like Headspace and Calm can help), journaling, and any activities you enjoy (like fishing, golfing, or drawing). Try to do at least one stress-reducing activity every day. Short of time? Start small. Set aside five minutes at a time each day for fun and increase when you can.

Related: 7 FOODS FOR YOUR IMMUNE SYSTEM TO HELP WARD OFF ILLNESS

3. Get enough good quality sleep

Your body heals and regenerates while you sleep, making adequate sleep critical to a healthy immune response, Lin says.

 More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can fight or promote inflammation), T cells (a type of white blood cell that regulates the immune response) and interleukin 12 (a pro-inflammatory cytokine), according to a review published in the Pflugers Archiv European Journal of Physiology.

 When you don't get enough sleep, your immune system may not do these things as well, making it less capable of defending your body against harmful invaders and increasing the chance of getting sick. A study published in the July and August 2017 issue of Behavioral Sleep Medicine found that, compared to healthy young adults who had no trouble sleeping, healthy young adults with insomnia were more susceptible to flu even after vaccination.

 Lack of sleep also raises cortisol levels, which of course is also not good for immune function, Lin says. "As a result, our immune systems are weakened and we tend to have [less] reserves to fight or recover from the disease."

 The National Sleep Foundation recommends that all adults get at least seven hours of sleep a night to optimize health. To ensure quality sleep, prioritize good sleep hygiene - turn off electronic devices at least two to three hours before bedtime and avoid violent or stressful books or conversations, Lin says.

4. Exercise regularly (outdoors, when possible)

Regular exercise reduces the risk of developing chronic diseases (such as obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections, according to a review in Frontiers in Immunology in April 2018.

 Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure), making it a great way to manage stress. "Since stress negatively affects our immune system, this is another way that exercise can improve the immune response," says Lin.

 Related: HOW CYCLING BOOSTS YOUR IMMUNE SYSTEM
And while there is some evidence that very long or intense exercise sessions can suppress the immune system, making it more susceptible to illness and infection in the hours immediately following your workout, the evidence on that question is conflicting, according to the same Frontiers in Immunology. review. And there is a large body of epidemiological evidence (studies that followed human behavior and the results) that show that people who are more active overall tend to have a lower incidence of acute (like infections) and chronic diseases (like cancer and diabetes type 2). Studies looking at how exercise affects the body at the cellular level suggest that periods of physical activity can make your immune system more vigilant by spreading immune cells throughout the body to look for damaged or infected cells, according to that report by 201

 At a minimum, try to follow the physical activity guidelines outlined by the Centers for Disease Control and Prevention (CDC). Adults should perform at least 150 minutes (two and a half hours) of moderate intensity aerobic exercise (such as walking, jogging, or biking) or 75 minutes (one hour and 15 minutes) of high intensity aerobic exercise (such as running). weekly. You should also do strength training at least twice a week. Note: More activity has been found to be linked to even more health benefits, so aim high.
For even more benefits for the immune system, Dr. Kaplan recommends exercising outdoors. According to Lin, spending time in nature has been shown to boost mood, lower blood pressure, reduce inflammation, and support immune system health.
Sunlight also increases vitamin D in the body, which also plays a key role in immune health.

5. When it comes to alcohol, practice moderation

Drinking large amounts of alcohol is associated with a variety of negative health effects, including decreased immune function. When you drink large amounts of alcohol, your body is too busy trying to detoxify your system to bother with the normal function of the immune system, Kaplan explains.

 According to a review published in the journal Alcohol Research in 2015, high levels of alcohol consumption can weaken your body's ability to fight infection and slow your recovery time. As a result, people who drink large amounts of alcohol face an increased chance of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain types of cancer, according to the same review.

 If you don't drink yet, don't start. If you drink occasionally, limit your alcohol intake to one drink (equivalent to a 4-ounce glass of wine) per day if you are a woman, and two drinks per day if you are a man, as recommended by the NIH.

 Related: ADOPT A HEALTHY LIFESTYLE THROUGH GOOD NUTRITION AND EXERCISE.

6. Don't smoke cigarettes

Like alcohol, smoking can also affect immune health. "Anything that is a toxin can compromise your immune system," says Kaplan.

 In particular, the chemicals released by cigarette smoke (carbon monoxide, nicotine, oxides of nitrogen, and cadmium) can interfere with the growth and function of immune cells, such as cytokines, T cells, and B cells, according to a November 2016 review on Oncotarget.

 Smoking also worsens viral and bacterial infections (especially lung infections such as pneumonia, influenza, and tuberculosis), postsurgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints), according to CDC.

"Don't smoke," says Lin. And avoid secondhand smoke whenever possible.
If you currently smoke, there are many resources available to help you quit, including counseling, nicotine replacement products, prescription drugs that do not contain nicotine, and behavioral therapy, according to the CDC.


Sunday, May 31, 2020

How Cycling Boosts Your Immune System

How Cycling Boosts Your Immune System
How Cycling Boosts Your Immune System


Ever notice the pulse in your blood, the increase in energy, and all around vitality that seems to follow a ride? Granted, most of that is adrenaline. But some additional theories have been hypothesized about a link between exercising and an incredible elevation of the bodies immune system. Though none of these theories have been proven, they do align with the general patterns our bodies operate under for optimum health.
Discover More: 7 Foods for Your ImmuneSystem to Help Ward Off Illness

Flushing Out the Lungs
Low impact, aerobic movement often give people a quicker heart rate and leaves them out of breathe. Believe it or not, there have been those who claim that the deep panting may aid in the clean out of bacteria in your air ways and lungs. By doing so, your body is lowering your risk of viral and sinus infections. There has to be some truth to it since deep breathing techniques in yoga and other relaxation routines have been proven to do something similar.
Circulation of White Blood Cells
The police and hospital of your blood, the white blood cells in our immune system, seem to work sluggishly in people who don’t exercise, and in high gear in those who are regularly active. So not only does cycling help get rid of bacteria in your airways, but also in your life liquid. Similarly to adrenaline, the boost to your immunities is temporary, lasting less than three hours. However, that time frame is plenty to keep illness at bay. A person who works out their muscles daily is more likely to stay healthy than someone who does not.
Discover More: Science-Backed Benefits of Cycling Regularly


Slows Stress
Another level of healthfulness cycling and other exercise can give your immune system is in the production of neuro-hormones to improved cognitive function, elevated mood, and learning. In a nutshell, it drops stress, pedals you plum out of depression, and cranks up creativity and mood. Strangely enough, despite this physiological system improvement, our stress hormone cortisone actually temporarily raises during intense exercise. But the quick fall upon workout completion is what seems to fire up all the advantages our bodies get from any given ride.
A Word of Caution

All this great information doesn’t mean to go hog wild with your rides. Never push yourself too far or beyond realistic limits. Over working your body can and will erode away all the advantages above, dropping your immune system into hibernation and rendering you ill.
For maximum immunities, continue your ride habits or challenge yourself slightly. As Edward Stanley, the Earl of Derby once said, “Those who think they have not time for
bodily exercise bicycling will sooner or later have to find time for illness.” (Slightly modified.) So to avoid bodily plaques, keep on riding!

Saturday, May 30, 2020

7 Foods for Your Immune System to Help Ward Off Illness

7 Foods for Your Immune System to Help Ward Off Illness
7 Foods for Your Immune System to Help Ward Off Illness

It takes more than an apple a day to keep the doctor away. You need a variety of nutrients to help keep your immune system on guard and you riding all winter long. While filling up regularly on plenty of colorful fruits and veggies will go a long way toward keeping your body and immunity running smoothly by maintaining the proper balance of the vitamins and minerals as well as the good bacteria in your gut that your immune system needs to function properly, the following foods can add extra cold and flu-fighting punch to your meal plan—and more miles to your season.

Discover More: Science-Backed Benefits of Cycling Regularly

1. Yogurt

Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they’re available in supplement form, a study from the University of Vienna in Austria found that 7-ounces of yogurt a day was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 262 factory employees, those who drank a daily supplement of Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells—took 33 percent fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Lactobacillus reuteri is harder to find so scan the ingredients labels for the exact strands.

2. Garlic

This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who consume more than six cloves a week have a 30 percent lower rate of colorectal cancer and a 50 percent lower rate of stomach cancer.

3. Chicken Soup

When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells—an important finding, because cold symptoms are a response to the cells’ accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results of mitigating upper respiratory tract infections. The soup’s salty broth also keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase a soup’s immune-boosting power.
Recommendation: Have as many bowls as tolerable when feeling under the weather.

4. Fish

Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines—proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Recommendation: Two servings of selenium-rich and/or omega-3 fatty fish per week.

5. Beef (or Protein Substitute)

Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who’ve cut back on beef, a prime source of this immunity-bolstering mineral. And that’s unfortunate because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, says William Boisvert, Ph.D., an expert in nutrition and immunity at the Scripps Research Institute in La Jolla, California. The good news is, you can also find zinc in non-meat sources such as dairy such as cheese, milk, and eggs or for vegetarians, nuts such as pine nuts, peanuts, cashews and almonds; hemp seeds, and legumes such as chickpeas, lentils, and beans.

6. Sweet Potatoes

You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin,” explains David Katz, M.D., director of the Yale-Griffin Prevention Research Center in Derby, Connecticut. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
Recommendation: A half-cup serving, which delivers only 170 calories but 40 percent of the DV of vitamin A as beta-carotene. They’re so good, you might want to sprinkle with some cinnamon and save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, pumpkin, and cantaloupe.

7. Mushrooms

For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.
Recommendation: Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least 1 ounce to 1.4 ounces a few times a day for maximum immune benefits. Add a handful to pasta sauce, or sauté with a little oil and add to eggs.


Science-Backed Benefits of Cycling Regularly

Science-Backed Benefits of Cycling Regularly
Science-Backed Benefits of Cycling Regularly


Fitness culture has (thankfully) become more prominent over the past decade, and taking care of our personal health and fitness has become standard practice for many of us. 
Mentions of fitness and exercise will often bring up thoughts of running, weightlifting, yoga, and other similar activities. And while cycling may be familiar to many, it’s sometimes overlooked as simply a means of commuting compared to other more popular physical activities.
That’s why it may surprise you to learn about the remarkable health benefits that cycling has to offer.
Cycling produces numerous health benefits to riders, and with countless studies providing evidence to support the many physical health gains that cycling has to offer, this well-established form of exercise is one you should definitely try out. 
In addition to physical health benefits, research has shown that cycling produces a great deal of mental health benefits and can reduce greenhouse gas emissions. To make our point, we collected the science-backed benefits of cycling.

Health Benefits of Cycling – science-backed

It’s almost hard to believe that simply pedalling a bicycle from Point A to Point B can lead to so many physical benefits, but the research shows that cycling produces an immense amount of health gains and fights off many health issues that are far too common in this day and age.

Cycling Boosts Your Immune System, Combats Obesity, and Aids Digestion

Health problems are all-too-familiar annoyances in everyday life but with cycling, many of those annoyances can be reduced and even prevented. 
According to multiple studies, including one from the University of North Carolina, riders who cycled for half an hour a day for five days per week used only about half of the sick days of those who performed no physical activity, leading to the conclusion that cycling keeps you healthier than non-active coworkers.
Cath Collins, the chief dietitian at St. George’s Hospital in London, explains what’s going on here, saying, “Moderate exercise makes immune cells more active, so they’re ready to fight off infection.”
In addition to preventing sickness, experts and studies show that physical activity, specifically cycling, is inversely associated with obesity, meaning that the more you cycle, the more fat you will burn. A study from the University of Copenhagen supports this by showing that inactive, overweight people can reduce their body fat just as effectively by riding a bike to work than by exercising in their spare time.
Cycling has even been shown to help digestive health. Dr. Ana Raimundo, a Harley Street gastroenterologist, has stated that “Physical activity helps decrease the time it takes food to move through the large intestine, limiting the amount of water absorbed back into the body and leaving you with softer stools, which are easier to pass.”

Cycling Will Help You Live Longer

People are familiar with the concept that exercise can add years to their lives but most fail to truly understand the amazing effects that exercise, especially cycling, can have on their longevity.
Bike Radar reports an interesting study conducted by King’s College London that showed a biological age difference of 9 years between twins that cycled and those who didn’t. 
Another study published in the International Journal of Sports Medicine found that the cyclists who participated in the Tour de France lived, on average, eight years longer than the general population.
Finally, cycling is so good for your heart that the NHS in the UK reports that cyclists have a 41% lower risk of death from any cause mortality than non-cyclists.

Cycling Prevents Serious Diseases

On top of helping you live longer, research has shown that cycling helps to reduce the risk of serious health complications, such as cancer and heart disease. 
The same NHS report referenced above notes that cyclists are 40% less likely to succumb to death by cancer.
Similarly, women who cycle have been shown to have a 34% less likelihood of developing breast cancer. 
Cardiovascular benefits are just as strong, with cyclists having a 52% lower risk of death from cardiovascular disease. Another study showed that picking up cycling, even after 43 years of age, helps to control cholesterol levels and prevent elevated blood pressure. 
Mothers-to-be might also benefit from cycling, with some experts suggesting that cycling helps women have an easier delivery, recover faster, and generally boosts mood during and after pregnancy.

Mental Benefits of Cycling – science-backed

The physical health benefits of cycling alone are impressive, to say the least, but they aren’t the only benefits cyclists can expect to enjoy. Research has shown that riders will enjoy a myriad of mental and emotional benefits from cycling.

Cycling Fights Depression, Anxiety, and Self-Esteem Issues

Some long-term studies show that those who reported high levels of activity in their daily lives were at significantly lower risk for depression. The therapeutic use of cycling to treat clinical depression has been shown to be effective, without the adverse side effects of pharmaceutical use.
And an analysis of other health studies has shown that lifestyle exercises, such as cycling to work, improved overall mood and mental health.
Other research shows that regular physical activity can even boost overall self-esteem.

Environmental Benefits of Cycling – science-backed

Environmental problems are a highly discussed topic in today’s modern landscape of global issues and with so many different plans and solutions being offered up, most seem to overlook a very simple solution: try to cycle more often.
It’s no secret that motor vehicles’ immense carbon emissions are quite bad for the environment. According to the EPA, a typical passenger vehicle emits about 4.6 metric tons of carbon dioxide in one year.
One person switching to cycling for transportation could, on average, reduce carbon emissions by almost five metric tons a year. If hundreds or thousands switched over, the environmental benefits would be massive.

Why and How You Should Try Cycling

Exercise is one of the most important factors in leading a healthy life, and as we said before, with so many different varieties, it can be difficult to choose the one that’s right for you. 
But if the research and evidence show anything, it’s that cycling offers a tremendous amount of physical, mental, emotional, and environmental benefits to those who try it. 
With such extensive gains, cycling might be right for you. 
Besides all of these health benefits, cycling also gets you from point A to point B while giving you moderate exercise and mental balance. (Not to mention that it’s probably the only exercise out there that lets you sit down the entire time!)
The article Science-backed benefits of cycling is a guest post by Mike Lacroix at BoxerCycles.com. 
Source: www.donkey..bike

Does cycling strengthen your immune system?

cycling strengthen your immune system
cycling strengthen your immune system

When you think about it, our immune system does a remarkable job of defending us against disease-causing organisms. We take our immune systems so much for granted that we only really pay attention to it when a germ successfully invades, and we get ill. While the shelves are stocked with ‘miracle-pills’ that claim to boost our immune system, it turns out the solution may have been under our noses the whole time in the shape of two wheels and a saddle…

Why our immune system is incredible
Your immune system is your body’s natural defence against infectious agents such as viruses, bacteria, parasites, and even tumour and cancer cells. It’s even involved in your body’s response to injury and trauma. It does this by producing white blood cells and other chemicals that attack and destroy the foreign substance that’s made it past your body’s defences.
Your immune system can recognise millions of different antigens and deploy the appropriate tactics to eradicate nearly all of them. When it’s working as it should be, this impressive defence system can protect against health problems ranging from the common cold to cancer. So, if you’re feeling in tip-top shape today, take a moment to give your immune system some appreciation – it truly is amazing.

It all goes downhill with age

The bad news is the immune system declines by about 2-3% every year starting in our 20s, hence why we’re more susceptible to infections as we get older. This is because the thymus – one of the organs of the immune system and is where immune cells called T cells mature – begins to shrink when we’re young adults. By the time we’re middle ages, it’s only 15% of its maximum size, and since T cells are responsible for attacking harmful antigens you can see why our immune system suffers!
Don’t worry though as there are some advantages to getting older! As we age, our immune systems develop more defences against antigens. The reason being that we acquire antibodies to the germs we’ve defeated in the past, which is why adults suffer from fewer colds than children.

Where does cycling come into all this?

We’ve heard the bad news, but the good news is there’s a simple way to combat the decline of our immune system, and it’s something a lot of us are doing already: cycling. A recent study conducted by Aging Cell followed 125 long-distance cyclists, some were now in their 80s, and found they had the immune system of 20-year-olds.
They discovered that the long-distance cyclists were producing the same level of T-cells as adults in their 20s, compared to a group of inactive adults who were producing very few. As a result, the researchers believe that doing a physical activity such as cycling, will help people respond better to vaccines, and will be better protected against nasty infections such as the flu.
Not only that but because the cyclists have the immune system of someone in their 20s, they will have added protection against things such as rheumatoid arthritis and even cancer.

Discover More: 7 Foods for Your ImmuneSystem to Help Ward Off Illness
The long-term benefits of cycling on our immune system are very clear, but will we see any evidence of these immune boosts in the short term? The answer is yes. In the short term, it’s thought physical activity may help flush out bacteria out of your lungs and airways, therefore reducing your chance of getting a cold or flu. It’s also thought that our rise in temperature when taking part in a vigorous exercise like cycling may prevent bacteria from growing. The rise in body temperature helps our bodies fight infection better – this is why we get a temperature when we’re ill.
One thing’s for sure, getting on your bike for a scenic morning ride is a lot more enjoyable than queuing in your pharmacy for some cold or flu treatment. There’s never been a better excuse to get some miles under your belt – prevention is better than a cure, right?


Source: www. cycleplan..co.uk


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