Our world, as we know it, has changed. We have all been through an incredibly difficult time with COVID -19 outbreak. Some countries are still battling this deadly virus whilst some have gone through the peak but are still picking up the pieces. A few are now going through a second wave, and for others, the fear of a second wave is still looming. There is so much uncertainty around us, and one major concern for most of us is how to stay healthy and boost our immunity.
7 tips to staying healthy during and after the Pandemic.
1. Rest your soul
Identify triggers for stress and avoid them. Mental stress is associated with physical illnesses such as high blood pressure, heart diseases and strokes. All these conditions can affect our immunity and our ability to fight viral illnesses. Do all you can to avoid stress during this season. For practical ways to deal with stress, check our post on ”15 ways to lift yourself when you are down” here
2. Rest your body
A good night‘s rest can boost immunity and give you resistance to viral infections. During sleep, the body releases a type of protein called cytokines; these help the body to fight infection by regulating the immune system. It is recommended to get over 7 hours of sleep at night.
3. Eat real Food
Healthy food options help to maintain a healthy weight. One of the risk factors for poor outcome in COVID- 19 infections is being overweight or obese. Excess weight, especially around the belly area, can cause certain diseases such as diabetes and heart diseases. Both of these conditions are associated with severe COVID- 19 outcomes.
Rules for choosing healthy options :
- Check food labels-know what you are buying and eating. Don’t eat food for the taste or the look but eat food for the benefits you can get from the food.
- Eat fresh, avoid processed and fast foods.
- Avoid sugary foods because they cause increased weight.
- Avoid fried foods because they cause inflammation, and this can lead to certain conditions such as diabetes , heart diseases and some cancers.
- Eat a wide range of vegetables and fruits especially immune-boosting ones such as Broccoli, Cauliflower, Kale, Spinach, Onions, Red bell peppers, Carrots, Mushrooms, Garlic, Ginger, Berries, Kiwi, Lemons, Clementines, Oranges, Tangerines, Grapefruit, Papaya and many others.
- Choose good fats – Olives, Avocados, Nuts ( unsalted and unroasted), seeds ( pumpkin, flax, sunflower), oily fish ( Salmon, Sardines, Mackerel), dark chocolates( with at least 70% cocoa)
- Add natural unsweetened Yoghurt for gut health.
4. Keep hydrated.
Choose water over sugary drinks. If you don’t like water, cut a slice of lemon into your water to give it a bit of taste. Other fluids with health benefits include mint or green tea. However it is important not to mix herbal remedies with prescription drugs because of potential interactions.
Regular physical exercise helps to reduce the risk of diabetes, heart diseases, strokes and certain cancers. These conditions are associated with a severe outcome of COVID -19 infection. Regular exercise also helps to improve mood, memory and sleep quality. It is recommended to do 10,000 steps a day to get the maximum benefits of physical exercise, however, starting from fewer steps and building up gradually may be the way to go for most people.
Physical exercise profits little 1 Tim 4:8
Get that little!
6. Role of supplements
A lot has been said about vitamins and minerals, especially Vit C, Vit D and Zinc having a role in improving outcome in COVID-19 infection. It is still not clear whether supplements will prevent or treat COVID-19, but there is evidence to show that deficiency in vitamins and minerals can increase your susceptibility to infections. Most of the vitamins and minerals we need can be found in our food and fruits, so it is important to have a healthy balanced diet. Vitamin D deficiency is common in winter months and also in dark-skinned people or anyone with limited exposure to sunlight. These high-risk people may need a maintenance dose of vitamin D or a full treatment course if found to be deficient.
7. Know your numbers!
The five important health numbers you must know are:
Body mass index ( BMI)
Your health care provider will be able to help with these important numbers. You can calculate your body mass index by inputting your weight and height into an online calculator on any search engine. High BMI ( Obesity ) and increased waist circumference are both risk factors for health conditions such as diabetes, heart diseases and some cancers. Controlling these important health numbers will boost your immunity and also prevent the poor outcome of COVID -19 infection.
Finally, The God Factor
Do not give in to Fear, Know the Facts, Act in Faith.
When I walk through the valley of the shadow of COVID -19, I will fear no evil
This pandemic has unleashed so much fear. The word of God reassures us that the Lord is able to keep and protect us from all evil. We will not fear; instead, we will hold on to God’s unfailing promises of divine protection. Please click this link to download a printable PDF of some of these promises from the word of God that will encourage you during this season.
It is also important to follow all the necessary public health advice on preventing the spread of the Coronavirus. We must not forget the 3 main important things to do: Handwashing, Social distancing and Face coverings.
We will not fear! The Lord will see us through this pandemic.
I would love to hear from you, please let me know in the comment section below, how you have learnt to cope during this season so we can all learn from one another.
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Remember you are destined to thrive, flourish and blossom.
God bless you !