Amid the chaos of the grocery stores, schools being shut down, people being asked to stay home, it leaves people wondering what they can do to give themselves and their families some sort of calm and control in their lives. We begin analyzing ourselves: How well am I? Would I survive if I were to become ill? What about my loved ones? Instead of running out and buying those 12 cases of toilet paper, we hope to provide you with some tips to boost your immune system, keep your mood positive, and feel confident about yours and your family's health through during the Corona Virus (COVID-19) scare.
- Sleep! There's a reason why your body needs more sleep when you're sick. The body needs regular, consistent sleep for good health. Without it, your stress hormones increase and impair your body's abilty to heal. It is recommended that people get between 7-9 hours of sleep for an adult with the goal of being in bed and asleep before 10pm. If you can implement this sleep program early on, you will have stronger protection against illness.
- Exercise! Completing daily exercise, even a short, 30-minute walk, can help boost the immune system. Yes, isolation requires being away from large groups of people, but you can still take a walk around the neighborhood or play outside with your kids. Regular exercise also helps improve sleep (see point #1). Staying active, even if is just in your home, will help keep your mood bright and help release endorphins to keep you positive during this stressful time.
- Take a look at what you eat. A diet filled with fat-laden, deep-fried, food-like substances is doing your body no good. Focusing on a diet that is well-balanced and rich in nutrients is critical. Look at increasing intake of fruits and vegetables, which can be rich in things like Vitamin C, Zinc, and Vitamin E. Try to "eat the rainbow," and no, that doesn't mean Lucky Charms and candy. The traditional Western diet is brown, beige, and bread. All of these things wreak havoc on your immune system and your overall health. Focus on eating a wide variety of fruits and vegetables in all colors to provide your body with all the immune-boosting benefits!
- Avoid contact. As of a few weeks ago, we had never heard of terms like "social distancing" and "flatten the curve," but it seems now they are mainstream and slide right off our tongues. This things are based in science and epidemiologists (scientists that study the spread of disease) have recommended that limiting contact in social settings and isolating is best to limit the spread of disease. People with immune compromise (eg. autoimmune disease sufferes, people with active infections, people undergoing chemotherapy or other immune-suppressing treatments, pregnant women, and people over the age of 60) should isolate as much as possible.
- Practice good hygiene. What did our parents always ask us when we were children and we used the restroom? Did you wash your hands? Let's revert back to our childhood when we were required to wash our hands before and after meals, after using the restroom, and even during the day because "who knows what you have touched today." Focus on washing your hands regularly and if it's not possible to wash, continue to use an alcohol-based hand sanitizer - if you can find any! A good rule of thumb while washing your hands is to lather your hands with soap in warm water long enough for you to sing "Happy Birthday" in your head two times through. Be sure to also clean under fingernails and between fingers. Wash clothes regularly, take regular showers and clean yourself with soap. All of these things can help keep your immune system strong and help limit exposure to unwanted germs! Also, please don't touch your face! Or anyone else's face, for that matter.
- Decrease stress. Realize that we can only do what we can do during this quarantine, but a lot of things are out of our control. When your body is stressed, your hormones become unbalanced, which leads to a weakened immune system. Focus on the things you can control, such as items #1-5 listed above. Take this extra time with your family, play a board game, reconnect with friends or loved ones via FaceTime or Skype. We tend to get in ruts with our day-to-day, busy lives and we forget about the meaningful things like our relationships and loved ones, near and far. Check on elderly neighbors and family members - maybe you can help decrease their stress and boost their immune system by offering to run an errand for them or pick up a prescription so they don't have to put themselves at risk. Double bonus - you will feel great about helping someone, which boosts your mood and strengthens your immune system!
