Strengthen your immunity- Staying healthy during the coronavirus pandemic

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Published: March 24, 2020

During the last couple of weeks, the coronavirus outbreak seems to be on everyone’s minds. And with good reason! Now more than ever, it seems like strengthening our immune systems is of utmost importance. In fact, it’s key to staying healthy during the coronavirus pandemic and surviving the virus without any major consequences if it does find its way to your system. Since everyone is looking for the best and easiest tips to stay healthy during the upcoming period, we thought it would be good to share the knowledge of our personal trainers. Feel free to take notes if necessary – just start incorporating these few pieces of advice as soon as today!

It has never been more important to get enough sleep

There seems to be nothing a good night’s sleep can’t fix. If you want to boost your immune system and prepare it for a fight that’s inevitable if you contract the virus, it’s of essential importance to get enough sleep. Research has shown that just one night of poor sleep reduces your immune cells by as much as 70%. And during the coronavirus outbreak, you definitely don’t want to take that risk.

A girl sleeping and staying healthy during the coronavirus pandemic.
Feel free to sleep in – it will help you give your immune system the boost it needs.

What falls under a good night of sleep? For starters, you need to ensure you get 7 to 9 hours of sleep per night. It would also be ideal if you could be in bed before midnight. Do yourself some good if you want to stay healthy in the midst of the coronavirus pandemic and get proper sleep. It’s free and it will help you feel better – what more could you need?

Staying healthy during the coronavirus pandemic will be difficult if you are under a lot of stress

Stress is among the main causes of so many different illnesses. There’s probably not an illness out there that won’t be exacerbated by stress. The bad thing is that it is really difficult to stay mentally healthy during a pandemic. But there are a couple of things that can help you relieve the stress and maintain your peace in an anxious and unpredictable situation.

  • Try taking a break from social media and stay informed about the COVID-19 outbreak through relevant sources
  • Take walks in secluded areas where there aren’t a lot of people
  • Curl up with a good book, meditate or partake in another activity that relaxes you
  • Get a furry friend as a quarantine companion

If you feel the need, don’t shy away from speaking with a therapist. A lot of people will need professional help in order to get through these stressful times and stay healthy during the COVID-19 outbreak. Don’t hesitate to reach for it.

Stay away from alcohol and cigarettes

As a disease that attacks respiratory organs and lungs, it’s particularly important to stay away from everything that could harm it. Can you think of anything more harmful to your lungs than cigarettes? We know that giving up smoking won’t be easy – but if it helps keep you healthy and safe during the coronavirus pandemic, isn’t it worth a shot?

A group of friends making a toast.
If you can’t cut out alcohol completely, you can at least limit it to smaller doses.

When it comes to alcoholic drinks, you don’t have to stay away from them completely if you can’t. But you should definitely limit yourself to one drink a day. Excessive abuse of alcohol can harm your immune system and we’ve already established that you want to do everything you can to boost and protect it.

Frequent exercise is important for strengthening your immunity

A good strength or cardio workout can not only help you stay happy, relaxed, and stress-free during a viral outbreak, but it can also help you stay physically healthy. Exercise will reduce inflammation and support infection-fighting cells which are of crucial importance for overcoming a possible infection. However, don’t overexert yourself during the next couple of months. Your goal shouldn’t be to gain muscle but to keep your body strong yet relaxed at the same time.

It goes without saying that you should stay away from the gym for now. But that’s okay, as there are a ton of home workout sessions you can do. From bodyweight exercises like lunges and burpees to exercising with equipment, you will have more than enough options to come out of this fitter, leaner, and healthier than ever before.

A balanced diet is a key to staying healthy during the COVID-19 pandemic

A lot of people feel like loading up on vitamin C will do wonders for their immune systems. While this vitamin can certainly help you stay healthy during the coronavirus pandemic, it’s far from everything that’s needed for your body’s optimal functioning. Instead of loading up on citrus fruits, try to have a balanced diet. Fruits, vegetables, proteins, fiber, metabolism-boosting foods – it should all make its way and land to your menu. Remember that a balanced diet is also composed of carbohydrates, so don’t shy away from indulging in a plate of pasta.

A plate full of meat and vegetables.
This isn’t the time to deprive your body of any important nutrients.

On the other hand, if there’s one vitamin you should be focusing on, it’s vitamin D. Vitamin D is naturally acquired through sunshine, but that’s something your area of living might be lacking. Alternative ways include eating fatty fish like salmon and tuna, and eggs, cheese, and mushrooms.

Let your body rest and don’t panic

If you do contract the virus at some point, the last thing you should do is panic. Keep working on strengthening your immunity with the tips mentioned above, but with one exception – don’t be active. These are the moments you should let your body get as much rest as it can because it’s already doing a very big job – helping you fight the virus.

Staying healthy during the coronavirus pandemic might seem like an impossible mission. The truth is that there are some things you can’t control. But there are those you can – such as boosting your immune system. Remember, it will be the first line of defense your body will have which means you don’t have a more important task than this one in the days to come.

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