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A version of this article was originally published on Pyure
When I first started this blog, I was brimming with ideas and excitement about sharing what I’ve learned about food and its connection to our health and well-being. I went full steam ahead producing quality content until one day I got burned out. I gradually lost interest in writing the blog because I did not want to become repetitive in my posts.
Once the Covid 19 Pandemic hit, I was even less inclined to write. Like all of us, the Corona Virus has taken a toll on me emotionally, and financially. I just don’t have the zeal I once had for this work. However, I do try to find a silver lining in every cloud, and one saving grace to my dilemma has been the recognition of this blog by brands focused on health and well-being.
Several brands have expressed interest in publishing their content on my blog and I am happy to do so. I only select brands that I am familiar with and that produce quality products and content. Today I’m happy to feature an article from my friends over at Pyure.
Making Good Choices During Covid-19
At the peak of the pandemic, there were new guidelines seemingly every day to help us stay safe and lower our risk of catching and transmitting COVID-19. Today, the advice is clear. Wash your hands regularly, wear a mask, and keep your distance from others.
There are other ways you can make healthy choices beyond virus prevention: changes to your diet, exercise, and mindset. These lifestyle changes may not completely prevent your risk of catching the corona virus, but they can boost your immune system, help keep your spirits high and make your body stronger for whatever life throws at you. Here are some simple changes you can make to stay fit and healthy in the midst of a pandemic.
Focus on Good Nutrition
There are many reputable research studies that have found a link between a well-balanced diet and a strong immune system. As we head into winter, flu season is right around the corner; pandemic aside, it’s useful to start building healthy nutrients into your diet so your body is ready to ward off everything from the common cold to COVID-19. Here are some simple changes you can make to your diet.
Switch to Sugar Alternatives
We know sugar can have negative consequences for our long-term health and is a contributing factor for diabetes and obesity. But some studies have shown that sugar can also decrease the effectiveness of white blood cells – a critical part of our immune system that fights infection. Eating lots of sugar can actually decrease your body’s ability to ward off the bad stuff.
That doesn’t mean you should stop production on all that quarantine comfort baking! There are plenty of better-for-you sugar alternatives that can make your tasty treats even better. Stevia is one sugar alternative that we love – and Pyure Organic Stevia is one of the only organic stevia brands out there. Stevia is a sweetener that’s zero glycemic (meaning it won’t spike your blood sugar), zero-calorie and free from any of the chemicals used to create artificial sweeteners. Check out some of our favorite recipes that use Pyure Organic Stevia for some healthier at-home baking inspiration.
Add in a few supplements In addition to cutting out the bad stuff, you can also add in some minerals and probiotics to make your immune system even stronger – and able to fight off threats. We get most of these minerals through eating a balanced diet, but many of us are deficient in the so-called “Big Four” that help our immune system:
- Zinc: This mineral is critical for the development and function of immune cells, yet 79% of us are deficient in zinc. Studies have shown that “80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.”
- Magnesium: This so-called “master mineral” is involved in processes like producing energy and building important proteins like your DNA. Your body needs magnesium to function properly, and most people should aim to take 200–400 mg per day.
- Selenium: This mineral acts as an antioxidant to reduce inflammation in the body and improve immunity. You can get selenium through foods like fish, eggs and mushrooms.
- Iodine: This mineral boosts your thyroid gland, which produces hormones that directly impact your immune system. Too much iodine can be a bad thing, so be sure to consult with a doctor before adding in an iodine supplement.
The more proactive you can be about building a healthy immune system, the better! Luckily, many of these minerals can be found by adding some new ingredients to your grocery list.
Eat Your Leafy Greens
Feeding your body with the good stuff is an easy way to keep out the bad stuff. We’ve all heard that citrus is full of Vitamin C and can help ward off the common cold – these foods can also make a big difference in your health:
- Red bell peppers: These veggies contain almost 3 times as much Vitamin C as a Florida orange.
- Broccoli: It’s packed with Vitamins A, C, and E, fiber, and many other antioxidants.
- Spinach: rich in vitamin C, antioxidants, and beta carotene
- Plain yogurt: Look for the unsweetened kind, which is packed with Vitamin D to help regulate the immune system (and add a little Pyure on top to make it taste great!).
- Kiwi: These little green guys are high in folate, potassium, Vitamin K and Vitamin C.
These are just a few foods that are great additions to your diet – there are many more out there that can give your immune system a little extra power.
Stay Active, Even at Home
With many gyms closed and workout classes canceled, it can be difficult to find ways to stay active – but every little bit counts. “Inactivity is an important risk factor similar to high blood pressure, smoking or high cholesterol,” reports the American Society for Nutrition.
Regular physical activity supports your immune system and your mental health (more on that in a minute). It’s also a big part of protecting your health from long-term, chronic issues like heart disease and high blood pressure.
If you’re not sure where to start with an at-home workout, think about what it is you would like to improve. Do you want stronger arms? Better flexibility? More aerobic capacity? From there, you can find a workout plan that works for you. Aim for 15 to 30 minutes a day of moderate exercise and build from there. Check out YouTube and Instagram for free at-home yoga classes, circuit workouts, and bodyweight strength-training to keep your routine varied and interesting.
Don’t Ignore Your Mental Health
Mental stress can put your body in physical distress, as anxiety takes a big toll on the body. Make sure you’re getting enough sleep and taking care of your mental health. “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system,” says the National Institute of Health. Many of us are juggling working from home, caring for family and many other parts of life, but getting a good night’s sleep – that’s seven to eight hours for adults should be a priority.
There’s also evidence to support the idea that meditation can improve your immune system. Meditation can not only improve your sleep, but it can also help you manage stress and anxiety. Take 10 minutes out of your day to do some deep breathing, relax, and calm down your nervous system. Your body will thank you!
6 thoughts on “How to Stay Healthy During the Covid 19 Pandemic”
The second wave is finally here and I am doing everything in my power of not becoming a perfect host for covid-19. So, no more junk foods. I mean maybe some in moderation lol.
Anyways, I hear you, the covid-19 has impacted me emotionally. I was inactive with my social life as well. I did not even want to do any of the zoom meeting with friends because I was so down and upset with the life and career that I used to have. I got erased just like that.
Thanks for sharing the supplements and the guidelines. Together we all can get pass this horrible time.
You are so right Nuttanee, we’re in the second wave of this Pandemic. All we can do is be there for each other and make healthy food and mental health choices. Take care of yourself and be well!
Thank you for taking the time to put How to Stay Healthy During the Covid 19 Pandemic together! Much appreciated. With times like this we need as many tips and resources we can find on Covid19. In my whole 35 years of living I have never seen anything like Covid 19. We still dont know much about Covid all we can do is continue to eat healthy, wash our hands, social distance and continue all other practices to keep ourselves safe. We will get through this! Stay safe!
You’re most welcome. Continue to take care of yourself during these perilous times!
Staying healthy especially this period is very essential. Our body needs good food, proper exercise, and also, good sleep. When we eat healthy and take the necessary health supplement, we tend to enhance our immune system, make it stronger to fight viruses and diseases. What I do now is eating much of fruits and vegetable, do some home exercise and sleep well. Though I’ve learnt a lot here on how to stay safe during this pandemic.
Yes, indeed we do need to stay healthy now more than ever. I’m glad to know that you’re taking the proper measures to stay well.
Take good care,