How to stay healthy in the time of COVID-19

Eating right, physical activity, adequate rest, and taking care of our mental health not only improve overall health and wellness but also makes us more resilient during COVID-19.

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Keeping ourselves and our own circle of relatives healthful is crucial mainly at this time of the COVID-19 pandemic.

In the Philippines, the wide variety of human beings inflamed with the virus goes up every day. With us of now declared in a State of Calamity and a Luzon-wide “stronger network quarantine” in effect, we want to degree up our very own defenses as well. Below are a number of the matters we are able to do to stay healthful:

Minimize bodily touch and exposure

Unless we’re the front liners like healthcare workers, uniformed employees, or media, we need to live internal our houses. When actually essential to undertaking out, inclusive of while we want to shop for our fundamental necessities, put on a mask and comply with social distancing guidelines. When returning home, washing our arms for 20 seconds, especially after touching surfaces, and retaining our cute houses easy is our first line of defense.

Boost your immune device

The 2d layer of our protection is our immune device. According to Dr. Ronaldo Balburias, who makes a specialty of Functional Medicine (whilst conventional medicinal drug manages diseases, Functional Medicine makes a specialty of dealing with health) we are able to enhance our immune device via way of means of consuming distinctive colors of culmination and vegetables. Depending on the color, we are able to get nutrients that our frame desires consisting of Vitamin A, B12, B9, Vitamin C, D, in addition to zinc and minerals to decorate our immune device.

Fruits and greens wealthy in Vitamin A encompass candy potatoes, kalabasa, broccoli, carrots, kale, letsugas & peachy; we will get Vitamin D, additionally regarded as ‘nutrition for life’, from sunbathing below the early morning sun, among 8-10 AM, and maybe discovered whilst we consume mushrooms and fish. Red culmination & greens are precise as anti-inflammatory meals; orange greens and culmination are anti-bacterial; inexperienced ones are precise for blood vessels, like controlling excessive blood pressure; and pink ones are precise now no longer only for your immune machine however additionally to optimize your mind fitness.

Young woman using wash hand sanitizer gel in the cafe.

Young woman using wash hand sanitizer gel in the cafe.

According to Dr. Balburias, we ought to additionally repair our intestine fitness due to the fact 70% of our immune machine is discovered withinside the intestine. To try this he stated that we must consume plenty of fiber from culmination and greens! He stated we ought to keep away from consuming processed meals, considering that those are riddled with chemical compounds and preservatives, to keep away from our intestine fitness being compromised. Remember, meals are medicine. We want to deliver our frame with what it desires to construct our defenses in opposition to viruses and bacteria. So the subsequent time you run to the market, make certain to seize one-of-a-kind hues of culmination and greens! But do now no longer cross on panic buying. Buy handiest what you want, particularly culmination and greens! What else are we able to do to reinforce our immune machine? Hydrate. Drink plenty of water to keep away from dehydration. Maybe you may infuse your water with a few culmination, too? Get sufficient sleep. While we’re on lockdown, why don’t we praise ourselves with an amazing zzz? This will now no longer handiest provide us with the properly-deserved relaxation we want however sleep additionally enables us to raise our immune machine. With sufficient sleep, we will lessen our possibility of having sick.

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A common of 7 or 8 hours of sleep is the advocated time for a maximum of us. Get moving. While on domestic quarantine with our family, why now no longer arrange a Zumba exercising or yoga? It’s amusing and this has fitness blessings as properly. Keep calm and live wonderfully. While there are plenty of factors to fear approximately in our situation, stressing on those might also additionally, in reality, get worse matters. Stress is an aspect that could decrease our immune machine. So allow cross of factors past your effect and try and see matters in a one-of-a-kind perspective. Look at our front liners and healthcare people who, notwithstanding the risks, are nevertheless out there. Go online and spot how Bayanihan may be discovered everywhere. These are wonderful examples that inform us that the manner to get via that is with the aid of using assisting and assisting every other.

 

What can I do to keep myself healthy during the COVID-19 outbreak?
Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and a lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fiber, protein, and antioxidants your body needs. Drink enough water. Avoid sugar, fat, and salt to significantly lower your risk of overweight, obesity, heart disease, stroke, diabetes, and certain types of cancer.
What is a healthy diet during the COVID-19 pandemic?
• Every day, eat a mix of whole grains like wheat, maize, and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs, and milk).
• Choose whole-grain foods like unprocessed maize, millet, oats, wheat, and brown rice when you can; they are rich in valuable fiber and can help you feel full for longer.
• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.
How to take care of one’s physical and mental health during a coronavirus pandemic?
During this difficult time, it’s important to continue looking after your physical and mental health. This will not only help you in the long term, but it will also help you fight COVID-19 if you get it.

First, eat a healthy and nutritious diet, which helps your immune system to function properly. Second, limit your alcohol consumption, and avoid sugary drinks. Third, don’t smoke. Smoking can increase your risk of developing a severe disease if you become infected with COVID-19. Fourth, exercise.

Why is healthy eating important for the immune system, especially during the COVID-19 pandemic?
While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes, and some types of cancer.
What are the long-lasting fruits and vegetables I should buy for COVID-19 quarantine?
WHO recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines, and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for later consumption or to add to smoothies.

Root vegetables such as carrots, turnips, and beets, as well as vegetables like cabbage, broccoli, and cauliflower, are relatively nonperishable. Garlic, ginger, and onions are also great options to keep at home, as they can be used to add flavor to a variety of meals.

Is sugar ok to consume during isolation?
Limit your sugar intake WHO recommends that ideally less than 5% of total energy intake for adults should come from free sugars (about 6 teaspoons). If you crave something sweet, fresh fruit should always be the priority.
Is it good to buy frozen fruits and vegetables to eat during the COVID-19 pandemic?
All frozen fruits such as berries, pineapple, and mango are great options, as they still contain high levels of fiber and vitamins and are often less expensive than the fresh versions. These frozen fruits can be added to juices, smoothies, or porridge or eaten with low-fat plain yogurt after defrosting. Frozen vegetables are nutritious, quick to prepare, and consuming them can help reach the recommendations, even when fresh foods are scarce.
What fruits and vegetables are recommended for people to consume and put into their diet?
WHO recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines, and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for later consumption or to add to smoothies. Root vegetables such as carrots, turnips, and beets, as well as vegetables like cabbage, broccoli, and cauliflower, are relatively nonperishable. Garlic, ginger, and onions are also great options to keep at home, as they can be used to add flavor to a variety of meals.
Is the coronavirus pandemic affecting our mental health?
As the coronavirus pandemic rapidly sweeps across the world, it is inducing a considerable degree of fear, worry, and concern in the population at large and among certain groups in particular, such as older adults, care providers, and people with underlying health conditions.

In public mental health terms, the main psychological impact to date is elevated rates of stress or anxiety. But as new measures and impacts are introduced – especially quarantine and its effects on many people’s usual activities, routines, or livelihoods – levels of loneliness, depression, harmful alcohol, and drug use, and self-harm or suicidal behavior are also expected to rise.

What can I do to cope with the effects of COVID-19 quarantine?

Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being, and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

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