More than one year into the COVID-19 pandemic, not only are we in the midst of vaccine rollouts worldwide, we also continue to watch out for new COVID-19 strains. It remains our top priority to continue protecting ourselves, our families, and our peers—but without a healthy immune system, doing so would not be possible.  More than ever, we must be conscious of our immunity, now that there are various types of viruses and bacteria that constantly attack our bodies.

More than one year into the COVID-19 pandemic, not only are we in the midst of vaccine rollouts worldwide, we also continue to watch out for new COVID-19 strains. It remains our top priority to continue protecting ourselves, our families, and our peers—but without a healthy immune system, doing so would not be possible. This “new normal” has opened our eyes to the reality that now, more than ever, we must be conscious of our immunity, now that there are various types of viruses and bacteria that constantly attack our bodies. 

We’ve strived to protect ourselves in many ways: From spending our days in isolation, keeping our homes and surroundings clean, and following social distancing protocols down to getting vaccinated against COVID-19.

However, staying disease-free is more than just practicing those safety measures. Healthy living requires an all-around commitment to the three aspects of our wellness: Physical, emotional, and mental. Without proper nutrition, adequate sleep and rest, regular exercise, and self-care, our immune system cannot combat even the pathogens that cause less deadly diseases than COVID-19.

Here are some tips for staying healthy during the pandemic.

Eat right and hydrate regularly

Do not underestimate the benefits that come with proper nutrition and hydration. Good dietary choices supply your body with the nutrients that it needs to ward off and fight various diseases, such as the common cold, heart problems, and diabetes. At the same time, good nutrition allows us to recover well from previous injuries and illnesses faster.

Make the switch to a healthy diet today and include the following powerful nutrients on your plate.

Nutrient	Food sources	Avoid
Carbohydrates	All vegetables and whole fruits Brown rice, quinoa, and pure oats Potatoes and sweet potatoes	White bread Soft drinks or sugary drinks Baked desserts
Protein	Lean meats*, fish, and poultry Almonds, walnuts, and cashews Beans and chickpeas	Processed meats such as bacon
Fiber	Green peas and beans Chia seeds and oatmeal Avocados, apples, and bananas Broccoli, carrots, and cauliflower	Excessive consumption
Fat	Olive oil and peanut oils Fatty fish like salmon and tuna	Processed and packaged foods such as french fries, chips, and popcorn
Minerals Calcium and iron	Lettuce and spinach Cauliflower and broccoli Avocados, strawberries, and blueberries Oysters, clams, and mussels	Excessive consumption
Vitamins	Citrus fruits such as orange,  grapefruit, and lemon Leafy vegetables Whole grains	Excessive consumption
Water	Women: At least 11.5 cups per day Men: At least 15.5 cups per day	N/A

*In moderation

Take dietary supplements

Consider the following supplements and their potential health benefits:

Dietary supplement	Reported health benefits
B Vitamins	Healthy blood cells Proper nerve function
Calcium	Good bone health Blood circulation
Coenzyme Q10	Reduce risk of cardiovascular conditions Lower high cholesterol levels
Fish oil	Supports heart and brain health Maintain healthy skin
Folic acid	Cell production Promotes brain health
Iron	Blood and hormone production
Melatonin	Helps manage sleep disorders
Vitamin C	Strengthens immunity Protects brain function and heart health
Vitamin D	Ensures bone, tooth, muscle health Regulates calcium and phosphate levels in the body
Zinc	Strengthens immunity Reduces inflammation

Nutrients—especially vitamins and minerals—are critical players in the promotion of immune system response, making you less prone to getting sick or experiencing prolonged infections. Vitamin C, in particular, is known for its potential immunoprotective activity and ability to act synergistically with zinc’s reported antiviral properties. Zinc, on the other hand, is said to support the production of new immune cells. Both micronutrients may help stimulate your immune cells’ mechanisms in fighting general infection or inflammation, slow wound healing, and the onset of chronic diseases.

It is recommended to inform your physician if you plan to start taking supplements, especially if you have any existing medical conditions.

Get adequate sleep and rest

Sleep is crucial to our health. It is a basic need for humans, just as much as food, drink, and shelter are. Because of sleep, our bodies focus on initiating repair processes that help us recover and recharge from the day—especially since our cells, tissues, and organs are always hard at work. We become prepared to perform tasks or work in the following morning without difficulty concentrating as well.

The Centers for Disease Control and Prevention says that the amount of sleep that a person should get everyday can change as they grow older:

Adult age groups	Recommended hours of sleep per day
18-60 years	7 or more hours (per night)
61-64 years	7-9 hours
65 years and older	7-8 hours

• Weak immune system, which can increase your chances of infection from viruses or other pathogens
• Inflammation
• Excessive weight gain or obesity
• Type 2 diabetes and insulin resistance
• Heart problems such as high blood pressure and heart attack
• Anxiety or depression

Adopt an exercise routine

Allotting at least 30 minutes of your time everyday to exercise is enough to maintain physical activity. The Centers for Disease Control and Prevention recommends the following physical activity guidelines for adult age groups:

Age group	Activity
Adults (18-64 years)	Moderate intensity  activity for at least 150 minutes per week Muscle strengthening activities for at least 2 days per week
Older adults (65 years and older)	Moderate intensity activity for at least 150 minutes per week Muscle strengthening activities for at least 2 days per week Balance improvement activities *Or as active as you are able
Adults with chronic conditions and disabilities	Moderate intensity aerobic physical activity for at least 150 minutes per week Muscle strengthening activities for at least 2 days per week (must include all major muscle groups) *Or as active as you are able

Moderate aerobic activity

Aerobic exercise is mainly focused on stimulating cardiovascular activity. It keeps your heart, lungs, and muscles healthy. Besides strengthening the immune system, it can also help regulate blood sugar levels, manage chronic pain, and lower blood pressure. Activities include jogging or running, brisk walking, zumba, indoor cycling, and swimming.

Strength training

Strength training, on the other hand, is mainly focused on boosting and maintaining muscle endurance. It utilizes resistance or added weight such as your own weight, resistance bands, and free weights (e.g. dumbbells). Exercises include weighted squats, push-ups, sit-ups, and planks.

Practice self-care

Stress can weaken your immune system if you do not pay attention to the way you manage it. According to Healthline, the following are simple ways you can practice self-care and relieve stress.

• Use soothing essential oils, such as lavender and sandalwood
• Do yoga, which can lower heart rate and blood pressure
• Meditation and deep breathing
• Listen to calming music, such as classical or instrumental music
• Interact with your pet

It may also help to spend some time away from social media to limit your exposure to stressors.

Connect with your peers

This avenue is just as important as maintaining a healthy and balanced diet.

Spending time with your friends and family can help you cope with situations or events that put your body under major stress. Open doors for reconnection every once in a while—this will help boost your emotional and overall well-being.

References: Click here