While the World is facing paramount difficulties because of COVID19, living a healthy lifestyle is extremely vital. There is no playbook for this unprecedented moment in time. Not even the experts know how it will eventually play out. The only way to stay safe is to practice social distancing when out of your home and adopt a healthy lifestyle to boost your immunity.
It is paramount that we take care of our bodies and supercharge our immune system. We can do this by staying active to ensure we remain healthy and fit. Hence, it is necessary that we feed and treat our body in an appropriate manner. Here are 8 tips for increasing your immunity and keeping yourself in shape and protected against COVID19.
Get A Good Night’s Sleep
It is necessary for all of us to get an adequate amount of sleep. According to The National Institutes of Health (NIH), a part of the U.S. Department of Health and Human Services and the nation’s leading medical research agency: “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system.”
Experts suggest that we must sleep more than seven hours per day. Besides that, your sleeping schedule should remain steady. Therefore, we must have a consistent bedtime and wake time for healthy sleep hygiene.
Develop Healthy Eating Habits
A healthy stomach leads to a stronger immune system. We need to eat a complete, balanced meal in order to strengthen our immune system. Each meal should consist of vegetables, lean meats, and healthy fats. A diet rich in probiotics, such as yogurt or fermented foods like kimchi, miso and sauerkraut, helps reduce bad bacteria in your stomach. Probiotics are made up of good bacteria which helps your body fight illness and inflammation. Making good food choices can help you stay healthy in the months to come.
Stay Active
Staying fit is so important, now more than ever. With more people working from home, it’s vital to continue exercising. Going for a daily walk, bike ride, or swimming are great ways to remain in shape. Exercising creates sweat that releases toxins from your body. A constant regime of exercise improves mental health, strengthens bones and muscles while also helping you to get a good night’s sleep. Experts suggest dedicating at least 30 to 45 minutes a day for keeping fit. Make it fun by changing things up day to day. Go for a walk one day and ride your bike the next. Walk a different route and enjoy the scenery.
People who exercise daily tend to get sick less often. Therefore, something as simple as going for a walk after a meal or early morning exercises can do a lot to keep you sharp and fit!
Say No To Alcohol and Smoking
Since COVID19 is a respiratory disease that damages the inner lining of the air sacs in the lungs, you should take extra care to keep your lungs healthy. People with existing lung conditions are more vulnerable to COVID19. This is the perfect time for people to quit smoking, especially since it causes shortness of breath, reduced lung function, irritation, inflammation and mucus build up. People that live with chronic lung diseases may find it much more difficult to fight off the effects of COVID.
As with smoking, alcohol can affect your overall health. Drinking alcohol can put your immune system and health in jeopardy, causing high blood pressure, liver scarring (cirrhosis), stomach ulcers, as well as anxiety and depression. Studies show it is better for your overall health to avoid or at least cut down on alcohol consumption.
According to the 2015-2020 U.S. Dietary Guidelines for Americans, “If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age.”
Talk to your doctor if you need support to stop smoking or drinking. The right support can make all of the difference when making an important lifestyle change but the benefits are worth it.
Don’t forget your Health Supplements
Nutrients are essential for boosting your immunity. Health supplements like vitamin C, vitamin D, zinc, and elderberry positively impact your immune system. Consult your physician to discuss whether you should take supplements and how much you need to stay healthy
When taking supplements, be sure to drink plenty of water. As per studies, drinking water maximizes physical performance, flushes your system, prevents and treats headaches, relieves constipation and provides other health benefits.
Stay Connected With Friends and Family
Due to COVID restrictions, it can be difficult to visit with your friends and family, especially those who live far away. But that shouldn’t stop you from connecting with each other. Find creative ways to reach out. With today’s technology, a phone or video call is just a fingertip away.
If things have slowed down, this could be the perfect opportunity to link up with people, that due to your previously busy schedule, you weren’t able to connect with that often. Make the most out of your down time. Visits with family and friends may not only reduce feelings of loneliness and despair but also can have a health benefit of regulating cortisol levels.
Cortisol is a stress hormone and is used by the body to balance out stress, sugars and can help you feel better and fight infections. Happier people are healthier people, so it’s important to cultivate the relationships that matter most while also keeping us healthy.
Reduce Stress
There is so much stress in the world right now. If you absorb the stress around you, it can have adverse effects on your overall health. Stress increases cortisol levels in your body, which can impact your sleep, increases blood pressure and blood sugar levels. Giving into stress and overthinking a situation can result in health problems and a lack of sleep. It can also create a domino effect, leading to bad decisions. Thus, it’s necessary to find healthy ways to deal with stress. Exercising is not only a way to stay fit but can also work to relieve high levels of stress. If feeling overwhelmed, take a break, relax, and give yourself time to unwind and rejuvenate.
Stay Positive and Avoid False or Negative Information
During this time, staying positive is essential for strengthening your mental health. The pandemic is a part of news, social media, our daily conversations and so on. With so much fear related to COVID19, false reports are much more prevalent. Limiting your focus on bad news and reports can provide balance and help you remain positive by focusing on the good things happening around you versus all the bad things that may be occurring around the world.
Redirect all negative thoughts. Develop a positive mindset and direct your energy in a positive way. Make sure that you quarantine yourself with positive feelings and try to remain optimistic. Focus on the things going right versus only focusing on the negative.
As you focus on all these elements and become conscious of taking care of your body, mind and spirit, you become healthier and more intimately aware of your present life experience. Make yourself and your happiness, health, and wellbeing a priority, and stay safe.
