NUTRITION AND WELLNESS GUIDE TO SELF-ISOLATING: PART III
One of the best ways we can protect ourselves from COVID-19 (aside from self-isolation and hygiene) is strengthening our immune systems. With so little known about this virus and how it spreads, arming ourselves with strong immune systems is a proactive step we can take to preserving our health. Below are some helpful tips to keeping the immune system as strong as possible.
Eat foods that are nutrient dense.
During self-isolation, we may be tempted to eat foods that are full of empty calories – chips, candy, ice cream, pizza – but these foods are not providing us with the vitamins, minerals, and macronutrients we need. Now, more than ever, we need to opt for fruits, vegetables, legumes, whole grains, healthy fats, and protein. Check out Part 2 of this guide for tips on what foods to stock up on.
Exercise.
Your typical workout routine may be interrupted, but that doesn’t mean you can’t continue in some capacity. Exercise has been shown to boost the immune system so getting it in any way you can is important. If you are limited with space, order yourself a mat and some props that you can stash in a corner. If you need guidance, sign up for an at-home workout app or just follow one of the many trainers who are providing free content on social media right now.
Sleep.
Adequate sleep is essential to our immunity. Unfortunately, travel, work schedules, and social engagements have always left even the most health-conscious adults sleep deprived. With limited social engagements and nowhere to go, now is the time for all of us to get in at least 8 hours of sleep a night. Setting a bedtime alarm and creating a zen atmosphere in the bedroom can help you get to sleep earlier and fall asleep faster.
Take probiotics…
Having healthy gut flora is important for the immune system to function. Taking probiotics or eating probiotic-rich foods (eg. yogurt, probiotic cottage cheese, kimchi, etc.) promotes colonization of good bacteria in the gut.
…but be mindful when supplementing.
Right now a lot of unlicensed people are giving their opinions on how to supplement to prevent coronavirus. Unfortunately, there is no magic pill and over-supplementing or supplementing with non-verified substances can have adverse effects. The FDA does not regulate supplements, so there is less validation for supplements. Before starting a supplement always consult with your doctor. For further information on purchasing supplements, you can reference this guide.
Reduce stress.
Emotional stress has been shown to suppress our immunity so while there are a lot of reasons to feel anxious right now, it is important to do our utmost to keep stress levels at bay. Here are a few ways to go about it.
Take baths.
Baths are soothing and allow us to relax. Using bath oils and salts can make them even more enjoyable.
Light a scented candle.
Candles are very calming. Opt for a scent that you enjoy.
Virtually connect with others.
Now more than ever we recognize the power of human interaction. Even if it is virtual, it is important to stay connected.
Meditate.
If you’ve ever wanted to get into meditation, now is the time. Schedule it in to your daily routine and if you need guidance you can use an app like Calm or Headspace that offer guided meditations.
That’s all for now! Stay tuned for Part IV.
In the meantime, stay safe and stay healthy.