7 Tips To Stay Healthy During The COVID-19 Pandemic
The world is currently struggling under a pandemic and coronavirus appears to be the main topic of discussion, is infiltrating every aspect of our lives. Life in Singapore and many countries around the world is changing drastically. Bringing life to a standstill, closing businesses, cancelling large gatherings and keeping people at home. Many of us are already longing for it to end. But this fight may not end for months or a year or even more.
So how exactly do you stay healthy and keep your immune system high to avoid getting sick? Here are a few tips that can help you establish new routines to stay healthy and boost your immune system and make social distancing easier.
Keep reading to find out more!
#1 Exercise
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You may not be able to go to the gym, but there are still plenty of options to get in a good workout at home - "Simple Exercises For Lazy People" and "Easy Exercises For Slimmer Calves"
Get creative with things you already own. Use wine or water bottles for weights, dish towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair for step-ups. There are also plenty of no-equipment-required exercises — like squats, burpees, sit-ups, planks, push-ups and mountain climbers that you can do in even a small space. But most importantly, don't forget about cardio. If your local advisory allows, even a walk around the neighbourhood for 30 minutes will do your body wonders. Enjoy the fresh air and sunshine! But do remember it is important to follow social distancing measures to protect your health and the health of others.
#2 Nutrition
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Maintaining a healthy diet is always important, now more than ever. With more time on your hands and fewer options to dine out, this could be a good time to change your diet and make a difference in your overall health.
However, do not make a drastic change but take baby steps for your body to adapt.
Take inventory of what’s already in your pantry, and then plan around these items to create meals consisting of a balanced diet with the right combination of proteins, carbohydrates, dairy products, fruits and vegetables -- and yes, even some healthy fats.
If you do buy canned, dried or frozen goods, choose those low in saturated fat, salt and added sugars. Look for foods with less than five grams of added sugar per serving, less than 200 milligrams of salt per serving and less than 1.5 grams of saturated fat per serving.
#3 Manage Stress And Sleep
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Yes, we know this can be a stressful time for everyone.Some people may tend to respond strongly to the outbreak, causing them to feel stress and stress weakens our immune systems, making us more susceptible to illness.
How to manage stress? The best way is to normalise your life as much as possible. Take each day at a time and have routine such as attending to your usual responsibilities and activities. Only pay attention to the COVID-19 situation in your spare time instead of browsing for news incessantly.
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Yoga and meditation are great tools for managing stress, and they can be done in a small space and at home. You can also turn to online counselling at Fei Yue Community Services or contact Silver Ribbon at 6385-3714, 6386-1928 or 6509-0271 respectively.
Photo from Silver Ribbon Singapore
During times of uncertainty and stress, sleep is crucial to allow the body to rest and heal. Unfortunately, mental health and sleep have a cyclical relationship; anxiety and stress can worsen sleep quality, and sleep deprivation worsens mental health. It can be hard to escape this loop, especially when sleep deprivation comes along with a lack of motivation. Listen to your body. If you are tired, get sleep!
#4 Cut Back On Alcohol
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Excessive alcohol consumption can weaken your immune system and make you more susceptible to pneumonia, acute respiratory distress syndromes (ARDS), and sepsis. However, this doesn’t necessarily mean that you have to completely cease alcohol consumption during the pandemic. Drink in moderation. Limit your alcohol consumption and avoid multiple drinks in a given day.
#5 Stop Smoking
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If you are a smoker, try to cut back. Light smoking may be safer than what you normally do, but they are both known to cause harm to your body. Smoking can increase your risk of developing severe disease if you become infected with COVID-19.
#6 Stay Hydrated
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Drinking enough water is extremely important to keep your body healthy and reduce the risk of infections. Ensuring all our body functions run efficiently, without any problems and helps to boost our immunity.
Some tips for you to stay hydrated :
? Tracking fluid intake through various available apps
? Drinking a glass of water before every meal
? Adding natural flavour to water through fruit infusion
? Utilizing a large reusable water bottle
? Replacing other drinks like soda or coffee with water
#7 WASH YOUR HANDS!
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As the coronavirus that causes COVID-19 continues to spread globally, health officials have emphasized that washing one’s hands regularly and properly is one of the most effective ways to prevent the spread of infection.
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Wash your hands for at least 20 seconds to effectively curb the spread of germs.Don’t forget to wash between fingers and under nails. Hand sanitizers that contain at least 60% alcohol can also be used to get rid of germs, but they are not as effective as soap and water.
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You got this! Stay positive and protect yourself by practicing good hygiene.
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Text by: GirlStyle SG
