Introduction
As the world continues to grapple with the COVID-19 pandemic, it is more important than ever to take steps to protect your health and avoid getting sick. Fortunately, there are many simple and effective ways to do this. A nutrition expert can provide valuable insight into how to stay healthy and avoid getting sick. Here are five tips from a nutrition expert on how to stay healthy and avoid getting sick right now.
5 Ways to Avoid Getting Sick Right Now, According to a Nutrition Expert
With the current pandemic, it’s more important than ever to take steps to protect your health. Nutrition expert Dr. Sarah Krieger has some tips on how to stay healthy and avoid getting sick.
1. Wash Your Hands Regularly
Washing your hands is one of the most important steps you can take to avoid getting sick. Make sure to wash your hands for at least 20 seconds with soap and water, and do it often. This is especially important after you’ve been in public places or touched surfaces that may have been contaminated.
2. Eat a Balanced Diet
Eating a balanced diet is essential for staying healthy. Make sure to include plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats in your diet. Eating a variety of foods will help ensure that you’re getting all the vitamins and minerals your body needs to stay strong and healthy.
3. Get Enough Sleep
Getting enough sleep is essential for your body to stay healthy. Aim for 7-9 hours of sleep each night to give your body the rest it needs to stay strong and fight off any illnesses. Make sure to create a sleep routine and stick to it to ensure you’re getting enough rest.
4. Exercise Regularly
Exercising regularly is another important step to take to stay healthy. Aim for at least 30 minutes of physical activity each day. This can include walking, running, biking, swimming, or any other type of exercise that you enjoy. Exercise helps to boost your immune system and keep your body strong.
5. Reduce Stress
Stress can have a negative impact on your health, so it’s important to take steps to reduce it. Try to find ways to relax and unwind, such as taking a hot bath, reading a book, or meditating. Taking time for yourself can help to reduce stress and keep your body healthy.
By following these tips from Dr. Sarah Krieger, you can help to protect your health and avoid getting sick. Remember to wash your hands regularly, eat a balanced diet, get enough sleep, exercise regularly, and reduce stress to stay healthy.
As if the brand new COVID-19 pressure wasn’t sufficient of a stressor, it is also excessive time for the flu and customary chilly, which implies it is all of the extra essential to maintain your immune system in tip-top form. Fortunately, there are a number of methods you are able to do this naturally—and each day.
Nicole Avena, Ph.D., vitamin professional and writer of Why Diets Fail, focuses on practical vitamin and holistic well being. Right here, she shares 5 tips you may make use of to finest put together your immune system for sickness this winter by means of food regimen and dietary supplements alone. And after, make sure you learn The 7 Healthiest Meals to Eat Proper Now.
This one’s a no brainer, proper? Everyone knows vitamin C is essential for combatting the frequent chilly, along with myriad different viruses, however have you learnt why? Vitamin C is an antioxidant that protects towards oxidative harm in white blood cells—in addition to in different essential immune cells—in order that they’ll perform optimally, says Avena. Primarily, the antioxidant builds a powerful barrier round these cells in order that environmental pathogens and pollution do not weaken or destroy them.
If you have already got a chilly, Avena suggests aiming for consuming wherever between 1 and a couple of grams (1,000-2,000 milligrams) of Vitamin C per day—which might be attained by means of a high-powered complement. If you do not have a chilly, the beneficial dietary allowance of the vitamin for ladies 19 years and older is 75 milligrams and for males, it is 90 milligrams.
Be sure you take a look at 5 Meals Excessive in This Vitamin That Can Assist Defend You From COVID-19 for recommendations on which meals are the richest sources of the antioxidant.
“A fast stroll throughout the day can do wonders for the physique, particularly when the solar is shining,” says Avena. “Be certain that to use SPF and head outdoors for 10 to half-hour per day to reap the benefits of the solar’s pure type of Vitamin D, as this vitamin helps shield towards frequent colds and may lower irritation.”
In fact, you could possibly at all times reap the well being advantages of vitamin D3 from a complement, however making it a degree to go outdoors additionally will get you some train—which is right to do on daily basis. There are a couple of meals you may supply the vitamin from, as nicely, however they are not many choices.
“Vitamin D might be robust to get from meals since fewer meals naturally include it,” Avena explains. “Salmon is one supply that may be good. Additionally, many dairy merchandise and cereals are fortified with Vitamin D, so test the label and go for these.”
RELATED: 5 Indicators of Vitamin D Deficiency You Ought to By no means Ignore
“Vitamin C and zinc are cofactors that assist your mobile immune system work higher,” Brittany Busse, MD, affiliate medical director at WorkCare instructed Eat This, Not That! in one other article. The vitamin and the mineral work in tandem to help the immune system, which might shorten the period of the frequent chilly.
“Macrophages and different white blood cells that assault pathogens want zinc to perform at full capability,” says Avena. You’ll be able to supply zinc naturally from oysters, pumpkin seeds, crab meat, and beef or you may get your day by day dose by means of a complement. Avena suggests attempting vitafusion’s zinc gummy vitamin.
You’ve got in all probability heard blended evaluations about Elderberry in 2020. Initially of the pandemic, Elderberry was believed to play a job in spurring what’s known as a cytokine storm, nonetheless, extra not too long ago, consultants have come out to say that is not essentially true.
William Schaffner, an infectious illness physician at Vanderbilt College in Tennessee, instructed North Carolina Well being Information that whereas taking Elderberry syrup probably will not stop COVID-19, it would not be dangerous both. However, taking the complement as a method to stop the frequent chilly is a special story.
“The berries and flowers of Elderberry are filled with antioxidants and nutritional vitamins that will increase your immune system and cut back restoration time after a chilly or flu by activating the physique’s immune response, rising antibodies, and increasing immune cell manufacturing,” says Avena. When you’re not a fan of syrup, go for Nature Made’s Elderberry gummies.
In reality, you ought to be getting a minimum of 300 milligrams of the mineral each single day.
“There’s proof that magnesium performs a significant function in mind perform, sleep regulation, and emotional stability,” says Avena. “The mineral accommodates calming properties whereas activating your parasympathetic nervous system and might be discovered naturally in leafy greens, nuts, seeds, complete grains, and milk.”
Many meals supply magnesium, which can make attaining the beneficial dietary allowance by means of food regimen alone a bit simpler. One ounce of dry, roasted almonds gives 80 milligrams of magnesium, for instance, and one cup of soymilk gives simply over 60 milligrams of the mineral.
Now, make sure you learn These Nutritional vitamins Could Assist Stop COVID, Examine Finds.