How Does Regular Exercise Help to Strengthen Immunity?

    /    บทความ    /    How Does Regular Exercise Help to Strengthen Immunity?

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How Does Regular Exercise Help to Strengthen Immunity?

Exercising is a regular physical activity that plays a crucial role in maintaining sound health and preventing illnesses as exercise contributes to overall health, which may help support the strong immunity and its functions.

Types of Exercises

There are many types of exercises but the following exercises are those which can support strengthening of the immune system. 

1) Walking: Regular moderate exercise such as 30 minutes active walk is beneficial in maintaining a sound immune system. Daily routine can increase the number of immune cells. One study said that those who walked for 30 to 45 minutes a day had 43 percent less sick days than those who didn’t. When walking, it is important to start pacing at a moderate rate first and gradually increase the intensity of the routine. 

2) Aerobic Exercise: Aerobic is the type of exercise where breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. Aerobic exercise is the best for the heart and helps maintain a healthy weight, decreasing chances of developing heart diseases, diabetes, stroke, and cancer. Aerobic exercises tend to elevate the body temperature, which helps fight infection in the body. Aerobic activities should be done at least 30 minutes a day to maintain the optimal health..

3) Strength Building and Training: It is also known as immunity booster exercise. Regular and continuous strength training allows the body to constantly stretch to repair muscles and leave them stronger. This type of exercise requires the use of assistive devices such as springs or dumbbells. Strength training helps burn calories, reduce fat, and improve muscle mass in older adults.

Benefits of Regular Exercises

Regular exercises not only help strengthen the immune system but support the wellbeing of overall health. The benefits of exercises are as follows: 

  • Weight control
    Exercising regularly will help to control weight. If you do not have time to fully exercise, always look for opportunities to be physically active, such as walking up the stairs instead of using the elevator. 
  • Prevent chronic diseases and other health problems
    Regular exercise can help prevent and control the worsening of certain diseases and health problems. 
  • Boost Self Esteem
    People who are physically active feel better or more satisfied with their bodies and themselves, feeling more self-confident. 
  • Stronger overall 
    People who exercise regularly have stronger muscles as exercise transports oxygen and nutrients to the tissues helping the cardiovascular system work more efficiently. 
  • Prevent Insomnia
    Exercising regularly helps to fall asleep faster and stay asleep, leaving the body energetic and strong.
According to research published in the academic journal “British Journal of Sports Medicine”, it was found that patients with COVID-19 with a history of less than 150 minutes of physical activity per week have a rate of severity of disease symptoms higher than patients with regular physical activity of 150 minutes or more per week. The World Health Organization (WHO) recommends proper physical activity in each age by dividing physical activity into 3 levels:
  1. Low Intensity: Normal body movement, standing and walking
  2. Moderate Intensity: It is an activity that causes breathing to increase from normal to fast, such as brisk walking, cycling and watering the plants
  3. High Intensity: It is an activity where the heart rate beats significantly faster than normal until making you feel tired, such as aerobic dancing and Zumba

If you want to know more about how to strengthen your immunity, you can come for a consultation at PrimoCare Medical Clinic and join the personalized lifestyle medicine program designed for individuals. We are ready to take care of your health and your mind to be completely strong.  You can inquire or make an appointment in advance here.




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How does prolonged holding urine affect the body?

    /    บทความ    /    How does prolonged holding urine affect the body?

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How Does Prolonged Holding Urine Affect the Body?

Holding back the urine from time to time may not be very harmful however, habitual urinary incontinence may increase the risk of urinary tract infection and can also result in health problems such as bladder spasms, lower abdominal pain or bladder inflammation, etc.

Holding Urine

The size of the bladder is about 500 – 1,000 ml. When there is about 160 – 300 ml of urine in the bladder, or about half of the bladder it causes pain to urinate because the nerves in the bladder are stimulated to send signals to the brain. The brain then sends a signal back to the bladder to hold urine until it is ready to pass.

Holding your urine for a long time can cause the muscles around the bladder to work too hard resulting in urinary incontinence which will adversely affect health. This can cause a risk of infection in the urinary tract especially the occurrence of cystitis.

Disadvantages of Holding Urine 

  • Bladder spasms
  • Ruptured bladder
  • Bacterial infection in the urethra
  • Cystitis
  • Pyelonephritis
  • Kidney infection
  • Infection in the bloodstream


Cystitis is one of the groups of urinary tract infections (Urinary Tract Infection or UTI) caused by bacterial infection in the urinary tract. Cystitis often occurs more in women than men as women have a short urethra resulting close to the vagina and anus. It makes it easy for bacteria to enter the bladder through the urethra.

Symptoms of Cystitis

Patients with cystitis will experience frequent urination, severe pain while urinating, having blood in the urine, lower abdominal pain and a small amount of urine coming out. Common abnormalities can be observed as follows.

  • Frequent urination, sporadic, symptoms similar to urinary incontinence
  • Pain in the lower abdomen, severe sensation, burning sensation during urination 
  • Abnormal colored urine, sometimes there is an unusual smell or the urine containing blood
  • In children, symptoms may include bedwetting, fever, loss of appetite, vomiting, and fatigue.
  • In the elderly, there are no urinary symptoms. But they will show signs of fatigue, confusion or fever.

Although the disease is not severe, when receiving the wrong and proper treatment, the infection may spread from the bladder through the ureter and sometimes to the kidney. This causes inflammation of the ureter and can cause permanent damage to the kidneys if there is a severe infection and may spread into a bloodstream infection and cause death. Therefore, urinary incontinence causes more harm to the body than you think!

If you need a consultation with a doctor, visit PrimoCare Medical Clinic to receive advice from professionals. You can inquire or make an appointment in advance here.


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Types of Diabetes and Symptoms

    /    บทความ    /    Types of Diabetes and Symptoms

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Types of Diabetes and Symptoms

Diabetes is a chronic health condition that affects millions of people worldwide and is a health condition that affects how the body utilizes sugar from the food. The food we consume is broken  down and sugar is one of the nutrients degraded from carbohydrates which is able to be absorbed into your bloodstream through the gut. Once the blood sugar level increases ,the body releases insulin (a biological signal) to let your body’s cells consume and use it as energy.

With diabetes, the body doesn’t make enough insulin (type I diabetes) or being stubborn to the signal (type II diabetes : insulin resistance). As a consequence, blood sugar rises because it is unable to be used by the cells. It could lead to a range of serious health complications if it is left untreated.

Type 1 Diabetes:

Type 1 diabetes is also known as insulin-dependent diabetes which is a chronic condition where the pancreas makes too little insulin. This type is commonly found at a young age and usually caused by genetic factors. Insulin therapy is the main treatment for this type to prevent complications.

Type 2 Diabetes:

Type 2 diabetes is also known as non-insulin dependent diabetes and it is the most common form of diabetes and usually diagnosed in adulthood. This type is caused by insulin resistance and associated with both genetics and the patient’s behavior. With proper lifestyle modification, many patients can live their lives normally without any medications.

Gestational Diabetes:

Gestational diabetes is a form of diabetes that develops during pregnancy. The body, in response to an increase of hormones, resists the signal from insulin. Thus the blood sugar rises.

Good managing of gestational diabetes is crucial to make sure to avoid complications from pregnancy and a healthy baby. This type of diabetes usually disappears after childbirth, it may increase the risk of developing type 2 diabetes later though. 


Symptoms of Type 1 and Type 2 diabetes share common symptoms. The symptoms includes:

  • Increased thirst than usual
  • Frequent urination
  • Hunger, or sugar cravings
  • Easy fatigue 
  • Unintentional weight loss
  • Areas of darkened thickened cracked skin, usually in the armpits and neck (Acanthosis nigricans : commonly found in type 2 diabetes)

However, signs and symptoms of type 2 diabetes often develop slowly and less noticeable. 

It is important to note that different people may experience different symptoms, or some may not experience any symptoms. Therefore, it is crucial for individuals to have regular check-ups with medical professionals and undergo testing for diabetes.

Learn how to modify the lifestyle, be supervised and receive personalized behavioral advice to match with the personal health conditions from a team of medical professionals, physiotherapists and dietitians at PrimoCare Medical Clinic.

If you need a consultation with a doctor about diabetes and diet patterns, visit PrimoCare Medical Clinic to receive advice from professionals. You can inquire or make an appointment in advance here.


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Importance of Eating Right Pattern to Strengthen The Body

    /    บทความ    /    Importance of Eating Right Pattern to Strengthen The Body

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Importance of Eating Right Pattern To Strengthen The Body

Food refers to what the body takes in both matter and energy and the synthesis process occurs until the body can use it for benefit. Therefore, eating the right pattern properly should be considered especially how the food you are about to eat will benefit or harm you in order to get the body to get complete nutrition. 

Criteria for Choosing Right Eating Pattern

According to Thaihealth Watch 2022, Thai people prefer to eat high-fat foods, processed foods, and bottled beverages and don’t eat enough fruits and vegetables which affects health in the long run, especially the risk of getting sick with NCDs may affect the mortality rate of Thai people. Check out the criteria for selection of healthy food as follows: 

  • Type: Have a variety of food from all 5 food groups. Foods that are harmful to the body such as fried food, potato chips, desserts, coffee, alcohol, additives, preservatives, and various processed foods should be avoided. 
Reduction formula 6:6:1 on Sweet, Oily and Salty food: Consumption of these food per day should be limited according to the following amount as maximum
– 6 teaspoons of sugar
– 6 teaspoons of oil
– 1 tablespoon of salt 
  • Amount: The daily consumption should not be exceeding as follows: Sugar – 150 calories per day, Fat – 20g to 30g of saturated fat per day and Salt – 2,300mg 
  • Time: Enjoy the meal. Try not to eat between meals. You can do intermittent fasting as well.
Canada Food Guide 2019: Sample Canadian Government Food Guide 
Eat fruits and vegetables, whole grains and protein rich food, when choosing a protein food, opt for plant-based protein including choosing healthy fats instead of saturated fats. However, a good eating pattern must have the following characteristics: 

1. Complete nutrition value
2. Healthy
3. Satisfaction
Overall, the research concluded that a good eating pattern is choosing to eat vegetables, fruits, whole grains and various protein foods such as beans, yogurt, lean meats, etc., including reducing and avoiding processed foods, salt and sugar so that the body can get useful nutrients and use it for the development of the body.
How To Eat To Get Complete Nutrition? 
  • Focus on eating foods such as vegetables, fruits, whole grains. and suitable protein: Have protein from plants, such as beans, and reduce the consumption of foods that are high in saturated fat, such as fat from certain meats, including fat in milk, butter, cheese, lard, palm oil, etc. Increase the consumption of lean meats such as fish like tuna, chicken breasts, as well as eating good fats such as olive oil, sesame seeds and flaxseed.
  • Reduce the consumption amount of processed foods: Processed foods that should reduce consumption include sausages, bacon, ham, as they contain a lot of salt, saturated fat and there are carcinogenic substances that occur in the food preservation process. When preparing for your own food, avoid salt, sugar, and saturated fat.
  • Drink water instead of of sugary drinks: Water can help quench your thirst and resolve dehydration without consuming excess calories. However, if you want a replacement drink, you can drink plant-based drinks that do not contain sugar, such as soy milk, almond milk, coffee, tea (without sugar) or fat-free milk without sugar, etc.
  • Always read the label: Labels will provide more accurate information to make good food purchase decisions, especially ingredients such as calorie content, nutritional proportions, nutrients, expiration dates and amounts of nutrients that are harmful if taken in large amounts, such as salt, sugar, saturated oils, etc.
  • Eat mindfully: Always know your status if you’re full or still hungry
  • Cook by yourself in the kitchen: Cooking helps develop good eating habits because it can control the amount of salt, sugar and various seasonings. In addition, cooking helps to learn new skill and it might help to reduce consumption of processed foods
  • Dining with others: Eat with other people like friends or family. It creates a good environment for eating, making you happier.

If you are looking to consult a doctor to adjust lifestyle behavior for better health or to consult for the personalized meal plan for the diabetic, come down to get advice at PrimoCare Medical Clinic to join the Personalized Lifestyle Medicine program designed for individuals. You can inquire or make an appointment in advance here.


The Hormone Handbook by Thierry Hertoghe, MD. 2006 

Canada food guide diet

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