The COVID-19 pandemic means that most of us live at home and do less by socializing and exercising. This can have a dangerous effect on your immune and mental health.
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Below are some tips to help you stay healthy and support your immune and mental health at home during this pandemic:
The COVID-19 epidemic means that mostly we live at home and live much low than usual. It is difficult for most of us to do the kind of exercise we do. It is even harder for people who are not used to doing a lot of exercises.
Remember – Taking a short break without sitting still, making light movements for 3-4 minutes, such as walking or stretching, will help to relax your muscles and improve blood circulation and muscle function.
Regular physical activity helps your body and mind. It can lower high blood pressure, help manage weight. And reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers – all conditions that can increase the risk of COVID-19.
It also improves bone and muscle strength and increases flexibility and stamina. For older people, activities that create balance help prevent falls and injuries.
Regular exercise can help give our days a routine and be a way to connect with family and friends. It is also good for our immune and mental health – reducing the risk of depression, depression and delaying the onset of dementia – and improving all emotions.
How much exercise is recommended for your age group?
The physical activity that people of all ages need to do to benefit their immune, mental health, and well-being.
Infants under one year of age
• All children should exercise several times a day.
• For those who have not yet walked, this includes at least 30 minutes in a critical area (abdominal time). Such as a ground-breaking game, spreading throughout the day while you are awake.
Children under the age of five
• All young children should spend at least 3 hours a day on various physical activity at any strength
• 3-4-year-olds should spend at least 1 hour of moderate physical activity
Children and adolescents ages 5-17
•All children and adolescents should do at least 1 hour a day of average strenuously physical activity
• This should include activities that strengthen the muscles and bones, at least three days a week
• Doing more than 1 hour of daily exercise will provide more health benefits
Adults over 18 years of age
• All adults should do at least 150 minutes of moderate exercise throughout the week or at least 75 minutes of physical activity throughout the week.
• To get more health benefits, adults should increase their workload to 300 minutes a week, or even more.
• To build and maintain muscle health, muscle-strengthening activities involving large muscle groups should be performed two or more days a week
• Also, older adults who are unable to walk should exercise to strengthen balance and prevent falls three days or more a week.
The new truths about working from home, working part-time, studying for children at home, and not having physical contact with other family members, friends, and colleagues take time to get used to. Adapting to lifestyle changes like these, and controlling the fear of getting infected. And worrying about people close to us at high risk is a challenge for all of us. They can be very difficult for people with immune and mental health conditions.
There are many things we can do to look after our immune health and mental health and help others who may need more support and care.
Here are some tips and tricks we hope you find helpful.
1.Stay informed:
Work on the advice and recommendations from your government authorities. Follow reliable news channels, such as TV and home and home radio. And stay up to date with the latest news from @ WHO on social media.
2.Have a schedule:
Adhere to daily routines as much as possible, or create new ones.
Follow personal hygiene.
Eat healthy at regular times.
Exercise.
Give work time and rest.
Take time to do things you enjoy.
3.Limit news feeds:
Try to reduce the amount of time you watch, read or listen to news that makes you feel anxious or depressed. Get the latest information at certain times of the day, once or twice a day if needed.
4.Social networking is important:
If your movement is limited, stay in touch with your loved ones by phone and online channels.
5.Alcohol and drug abuse:
Limit the amount of alcohol you drink or do not drink at all. Don’t start drinking alcohol if you have never drunk alcohol before. Avoid using alcohol and drugs as a way to deal with fear, anxiety, boredom, and isolation.
There is no evidence of alcohol-induced protection against bacterial or other diseases. In fact, the opposite is true as alcohol abuse is associated with an increased risk of infection and side effects of treatment.
Also, be aware that alcohol and drug abuse can prevent you from taking adequate precautions, such as cleaning your hands. Related: https://www.healthline.com/health/alcohol/effects-on-body
6.Screen time:
Be aware of how much time you spend in front of the screen every day. Make sure you take regular breaks from on-screen tasks.
7.Video games:
While video games can be a fun way, it can be tempting to spend more time in them than you normally would when you were at home for a long time. Make sure you keep the right balance of activities that are not in your daily routine.
8.Social media:
Use your social media accounts to promote good news and hope. Correct error information wherever you see it.
9.Help others:
If you can offer support to people in your community who may need it, such as helping them with food purchases.
10.Support health workers:
Take the opportunity online or in your community to thank your local health care workers and all those who work to respond to COVID-19.
Do not discriminate
Fear is a common reaction to situations of uncertainty. But sometimes fear is expressed in ways that hurt other people. Remember:
Be kind: Do not discriminate against
- against people for fear.
- against people you think may have corona.
- health workers.
They deserve our respect and gratitude.COVID-19 has affected people from many countries. Do not place it in any particular group.
Ways to boost your immune system during the COVID-19 pandemic:
1. Maintain a healthy lifestyle.
Not shockingly, engaging in a good lifestyle leads to a healthy immune system. These include maintaining a healthy weight, eating a healthy diet, and exercising. It also means not smoking and reducing alcohol consumption. Maintaining a healthy lifestyle is a natural way to keep your immune system functioning as it was designed to be. As with other complex applications, when we follow the instructions for taking care of our bodies, they are more likely to respond positively.
2. Improved sleep and meditation can boost the immune system.
Sleep goes a long way in restoring and rejuvenating your body, and that includes your immune system. A good night’s sleep for seven to eight hours can help strengthen your immune system to fight infections. Meditation sessions can also give the body a chance to rejuvenate and rejuvenate, leading to less stress and anxiety leading to better sleep, and improved immunity. You do not have to spend a lot of time meditating to reap the benefits; even five minutes of silence can help. Also read: https://edufamiliar.com/meditation-best-way-to-start-tips-common-misconceptions-health-benefits/
3. Eat foods that build up the immune system.
Healthy eating is good for a strong immune system, but there are other foods that can boost the immune system even more. For example, vitamin C has long been known to increase immunity, so including foods such as oranges, cantaloupe, kiwi and broccoli can lead to immune defenses. Eating one part of a clove of raw garlic each day has also been shown to boost the immune system. Besides, foods such as berries, carrots, and spinach rich in antioxidants can boost the immune system. Dietary fiber-rich prebiotics is another good option. Consider asparagus, green bananas, and Jerusalem artichokes.
4. Go outside to rejuvenate your immune system.
Fresh air and sunlight are powerful combinations of a healthy immune system. Walking each day not only gives us an opportunity to exercise but also gives us the opportunity to enjoy a change of scenery. Contact with nature helps to promote inner peace and resolve our souls. Also, the vitamin D you get from sunlight has long been known for its ability to boost the immune system. If you can’t get out, taking a vitamin D supplement is another good option.
5. Drinking plenty of water is very helpful for adults.
Staying hydrated is always important at any time to do a good job of the body and immune system. But, as you grow older, you may lose the feeling of thirst. Thus, it is important to pay attention to how much water you drink to make sure you get enough each day. It can be difficult to remember exactly how much water you drink per day so try drinking a glass of water when you first get up, before and after each meal, and before bed. Keeping a water bottle with you may remind you to drink it all day (and then fill it!).
6. Maintain good hygiene habits to increase your immune system.
Don’t forget to follow 1 recommendation from the Centers for Disease Control and Prevention to prevent infection: Wash your hands and often. According to the CDC, we should wash our hands before eating, before and during cooking, after using the toilet, after sniffing, after coughing or sneezing, and before or after caring for a sick person. For every hand wash, wash your hands with soap and rub your hands between your fingers for at least 20 seconds before cleansing.
Although clean hands do not have a direct impact on the immune system,reducing the number of times you get sick improves your well-being.
7.Exercise.
Exercise can give your immune system more energy in many ways. Researchers have shown that exercising daily improves the immune system and the metabolic system. Regular exercise increases your body’s production of antibodies and T-cells, causing it to circulate faster. Also, it helps to get rid of toxins in your body, which can strengthen your cells and metabolism. Regular exercise also lowers your body’s stress hormones – including adrenaline and cortisol – which give your immune system extra energy. Related : https://edufamiliar.com/ways-to-stay-motivated-for-regular-exercise/
8.Eat well.
One of the keys to a healthy immune system is eating well. The intestines and antibodies are linked. When things get right in the gut, everything goes well for the immune system. So, it should come as no surprise that eating a healthy diet leads to a healthy microbiome, leading to a healthy immune system that can help fight infection faster.
9.Get enough sleep.
Sleep and the immune system are old friends who have been linked since time immemorial. Sleep stimulates your mind and body, so it is not surprising that it also stimulates your immune system. Inadequate sleep causes your body to increase its production of stress hormones, such as cortisol and adrenaline. This increase in stress hormones not only keeps you awake — but also puts pressure on your immune system.
10.Practice cleanliness.
Follow the principles of segregation that apply to your city and state. Wear personal protective equipment, especially if you work in a hospital or see patients suspected of infection, as directed by the CDC and other health organizations.
11.Keep your mind active.
Read books, learn a new language, get the latest medical news and research that you may not have noticed, or do not have a pile of medical journals on your desk that has been collecting dust.
12.Spend at least half an hour a day outside.
According to a recent study, people who spend at least 2 hours a week outside are more likely to report good physical and mental health.
13.Stay in touch while social distancing.
Connect with friends, family, and colleagues who may have lost contact with you by phone, email, or Skype / Facetime. This can help you to fight feelings of depression, helplessness, and depression.
The COVID-19 epidemic has had a profound effect on our lives. Many of us face challenges that can be depressing, frustrating, and devastating for adults and children alike. Public health practices, such as social isolation, are needed to reduce the spread of COVID-19, but they can make us feel lonely and lonely and can increase stress and anxiety. Learning to deal with stress in a healthy way will make you, the people you care about, and those close to you stronger.
Depression can cause the following:
Feelings of anger, fear, anxiety, sadness, frustration, or numbness. Changes in diet, energy, desires, and passions are difficult to stay focused and make good decisions it’s hard to fall asleep or have nightmare physical reactions, such as stomach problems, body aches, skin rashes, and headaches. Deterioration of immune and mental health conditions excessive use of tobacco, alcohol, and other substances. Also read: https://edufamiliar.com/stress-management-during-covid-19/
Healthy Ways to Deal With Stress
Take a regular break from watching, or listening to stories, including on social media. Good information, but hearing about the epidemic can be annoying. Consider breaking the news a few times a day and cutting off the phone, tv, and computer screens for a while.
- Take care of your body:
- Take a deep breath, stretch, or meditate with an external icon.
- Try to eat healthy, nutritious food.
- Exercise.
- Sleep well.
- Avoid alcohol abuse, tobacco, and drug abuse.
Continue with standard preventive measures (such as vaccination, cancer screening, etc.) as recommended by your healthcare provider. Vaccinate with COVID-19 vaccine if available.
Make time to relax. Try doing some activities that you like.
Connect with others. Talk to a trusted external icon about your concerns and how you feel.
Connect with your community
— or religious organizations. Once social networking methods are available, try to connect to the Internet, using social media, either by phone or post.
Maintain hope and positive thinking
Try and concentrate on the virtuous things in your life. The WHO recommends finding opportunities to amplify the voices, good news, and positive images of local people who have experienced the novel coronavirus and are recovering or supporting a loved one in recovery and are willing to share their knowledge.
Express your feelings
It is normal to feel frustrated, depressed, anxious, or angry, among other emotional reactions, in the present situation. Take the time to accept and convey your feelings. This can be by writing them down, talking to others, doing something creative, or meditating on exercise.
Reach out to others and support the people around you
Regular communication with your friends and family can reduce the stress caused by COVID-19. Talking about your worries and feelings can help you find ways to cope with the challenges. Finding support and care for others can bring a sense of comfort and stability. Helping other people in their time of need and reaching out to someone who may feel lonely or anxious can benefit both the person receiving support as well as the helper. Many people may also wonder what they would do if they were placed in isolation. While the concept of isolation may seem daunting, keep in mind that this is only temporary and that there are still many ways to communicate with others in terms of numbers. Hope these tips will help you to support your immune health and mental health during COVID 19.
