The COVID-19 pandemic upsets the lives of everyone. Businesses, schools, offices and entertainment centers have closed. People are stuck at home with a different set of chores and responsibilities, especially parents who are now immensely focused on full-time childcare.
With the current quarantine in place, there are worries, anxiety and fear of what tomorrow will bring. No one knows how long we’ll need to self-isolate. Even more importantly, we need to do our best to stay healthy during the pandemic.
While it is still uncertain when this pandemic will end, we need sustainable methods to strengthen our immunity system (the only means to fight the disease) and our sanity.
It is a privilege to stay at home, but there are times we need to go out to buy basic necessities. Before you shop, you must plan ahead. Visualize your meals for at least a week and consider all the goods your family will need. With great emphasis, we recommend you to plan the healthiest meal. Make a shopping list to remember all the needed items and avoid impulse buying.
Observe Social Distancing
When it is time to go out, wear a reliable mask and observe social distancing. Social distancing means that you need to be at least 6 feet away from other people. It also means that we have to break our habit of how we greet other people – no more shaking hands, kissing the cheeks, high fives, and even hugging. Through this method, we will greatly reduce the chance of transmitting the coronavirus. Don’t worry, you can still check on other people through phones, emails, and social media.
Keep Calm and Reserved
There are a lot of things to worry about the COVID-19 pandemic, especially when the end is still uncertain. However, when we keep on stressing things out, it may worsen the situation. Stress is a precipitating factor of a declining immune system. Since you are at home, get through stressful times by practicing positive stress and boredom management. You can do this by following a new routine, make it a habit to exercise regularly, schedule activities with the family, and even video calls with your friends and relatives.
Proper Hand Hygiene
Our skin is our first line of defense against illnesses, and proper hygiene is key to protect yourself from coronavirus. Thoroughly wash your hands and use hand sanitizers to practice proper hand hygiene before and after doing chores, especially when preparing any food.
When you go out of the house for some important errands, bring a hand sanitizer or alcohol as they help eradicate contamination. If you opt for hand sanitizers, choose those that have at least 60% alcohol content and make sure they are from a reliable hand sanitizer supplier.
Boost Your Immune System
The immune system is the second defense against coronavirus and other illnesses. We need to boost and maintain our immune system by eating fruits and vegetables. It is important to remember that food is medicine. It supplies our body with nutrients that will help build its defenses.
Aside from eating fruits and vegetables, hydration and adequate sleep is a must. Avoid dehydration and lack of sleep to reduce the chance of getting sick. More so, perform yoga, Pilates and other types of exercises to improve your circulation while you stay at home.
Nutritional Tips on How to Boost Your Immune System
Aside from strictly practicing proper hygiene and social distancing measures, a healthy diet consumption will help us get through this pandemic.
● Antioxidants and Polyphenols
Antioxidants and polyphenols are the powerhouses of our immune system. They reduce the risk of diseases and fight off infections and are good for the digestive system.
Many strong-colored fruits and vegetables are rich in antioxidants and polyphenols. These include carrots, berries, eggplants, garlic, onion and pumpkins. These foods are rich in vitamins B, C, and E. Try eating foods high in antioxidants and polyphenols at least once a day.
The COVID-19 pandemic has brought stress, anxiety, and fear. Aside from recreational activities and healthy coping mechanisms, adequate intake of magnesium-rich foods can help calm our system. Magnesium is known as a calming mineral as it produces serotonin to boost your mood.
It is recommended to consume adequate dietary sources of magnesium to promote an optimistic outlook. Some sources of magnesium include whole grain, nuts, raspberries and seeds. You can also easily include beans, bananas and cocoa into your diet.
● Vitamin C
There are several benefits Vitamin C provides to our body. It neutralizes free radicals in our system and helps reverse or prevent cellular damages that are caused by free radicals. Aside from prevention, it boosts the phagocytic activities in our immune system. Phagocytes eat the harmful bacteria present in our system. Vitamin C is also effective in preventing and relieving the symptoms of virus-induced respiratory infections.
Foods that are rich in Vitamin C include citrus, broccoli, tomatoes, kiwi, kale, and strawberries. More so, you can purchase Vitamin C supplements.
● Vitamin D
Vitamin D is an essential nutrient that is absorbed from the sun. It plays a major role in maintaining one’s physical and mental health. However, with the mandated self-quarantine, we are stuck inside our homes and we do not have access to sunshine.
Several recent studies have found that Vitamin D protects against acute respiratory infections, including colds and flu. It’s no fluke the seasonality of influenza correlates well with the seasonal drop in vitamin D.
Sunlight may be the best option, but we can also get Vitamin D from fish, eggs and mushrooms.
We are in a delicate situation these days and the only thing we can do about it is to strictly observe preventive measures. Our lives depend on the things we do as we are stuck inside our homes. So stay healthy, observe proper hygiene and self-isolation and practice positive stress management.