Keep Yourself Healthy!
In the wake of an infectious outbreak such as COVID-19, it is important to continue to keep yourself healthy and your immune system strong. You can do this by paying attention to your nutrition, sleep, exercise, and hygiene activities.
Nutrition
When you’re stuck indoors, it’s more important than ever to stay hydrated by drinking plenty of water and eating healthy foods when you can. Look for dried or canned foods with low or no salt and sugar options and choose dried whole grains such as brown rice and quinoa over refined grains.
To keep your energy-level and health tip-top, choose foods with the following nutrients: beta carotene, vitamin-C, vitamin-D, zinc, probiotics, and protein:
Beta Carotene: sweet potatoes, spinach, carrots, mango, broccoli, and tomatoes
Vitamin-C: citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli
Vitamin-D: fatty fish and eggs as well as milk and 100% juices that are fortified with vitamin D
Zinc: tends to be better absorbed from beef and seafood but can also be found in wheat germ, beans, nuts, and tofu
Probiotics: cultured dairy products such as yogurt and in fermented foods such as kimchi and sauerkraut
Protein: milk, yogurt, eggs, beef, chicken, seafood, nuts, seed, beans, and lentils
Sleep, Rest, and Relaxation
If you can, stick to a sleep schedule, wake up and go to bed at the same time every day. To level up your bedtime, practice a relaxing routine such as dimming the lights, reading a book, listening to relaxing music, or taking a hot shower. The following tips can help make sure you have a good night’s rest, and are ready to tackle the day:
Sleep with a cool temperature between 60-67 degrees
Limit noise and light, including artificial light such as a sleep lamp or hallway light
Avoid excessive alcohol and tobacco and eating heavy meals before bed
Limit the use of electronic devices such as phones, tablets, computers, or tv before bed
Consider using blackout curtains, eyeshades, earplugs, white noise machines, humidifiers or fans
Practice deep breathing before bed
Physical Activity
There’s never been a more important time to create an at-home workout circuit. Incorporate three or four exercises such as jumping jacks, jogging or marching in place, stair-climbing, push-ups, sit-ups or crunches, lunges, squats, planks, or wall sits. Remember to stretch! It’s easy to lose track of time when you’re working remotely. Try setting a reminder on your phone to get up and move.
If you’re able to go outside, take a walk. But remember to practice social distancing!
Hygiene
Practice these common-sense hygiene methods to keep yourself safe:
Cover coughs and sneezes with the inside of your elbow
Wash your hands with soap and water for at least 20 seconds especially after you have been in a public place, blowing your nose, coughing or sneezing
If soap and water are not available, use a hand sanitizer that consists of 60% alcohol
Avoid touching your face, especially your eyes, nose, and mouth
Resources
Find more information on how to keep your immune system healthy at the websites below:
Academy of Nutrition and Dietetics, How to Keep Your Immune System Healthy
American Heart Association, Coronavirus (COVID-19) Resources
Centers for Disease Control and Prevention, How to Protect Yourself
The National Sleep Foundation, Healthy Sleep Tips