Make Your Physical, Mental Health And Nutrition A Priority During Coronavirus (COVID-19) Pandemic

There is little doubt that the Coronavirus (COVID-19) pandemic is affecting every aspect of our lives. It is crucial to make our Physical, Mental Health and Nutrition a priority.

I would like to share a few important messages that might be helpful to go through this pandemic.

NUTRITION

I would recommend including in your diet certain food and supplements that help to boost immunity. 

1. Zinc

Research shows that using zinc lozenges through the course of the cold does make a difference.

It is still so early that we don’t have the knowledge if it works or not for coronavirus. However, zinc is something that will not hurt you, and there may be some benefit.

Use several times each day when you begin to feel “cold-like” symptoms beginning.

2. Vitamin D 

Regulates the production of a protein that selectively kills infectious agents. With the current situation you are at higher risk to have vitamin D deficiency. I would recommend 600 IU Vit D supplementation daily.

3. Vitamin C 

Increases blood levels of antibodies and helps to differentiate lymphocytes (white blood cells), which helps the body determine what kind of protection is needed. 

4. Hydration 

I can’t stress enough on this point. Women should aim to consume 2.7 liters or 91 ounces of fluids daily, and men 3.7 liters or 125 ounces; an amount that includes all fluids, water-rich foods, such as fruits, vegetables and soups.

5. Supplements I would recommend 

• • • Spirulina: Powerful anti-oxidant, anti-inflammatory properties, great Immunity booster. 
    • Thymus Extract: A major key in your body’s immune system is the thymus gland which produces all your T cells before you hit puberty. Increase Natural Killer Cell Activity to attack viruses. T Cells are lymphocyte immune cells that protect the body from viruses.
    • Turmeric: Caution required if you have liver disease. 

6. Immunity boosting smoothies 

• • • One of my personal favorites and very simple to make is to crush fresh raspberries in warm water and drink it as a warm smoothie/fresh raspberry tea. Raspberries are a good source of  vitamin C , vitamin A, vitamin B6, riboflavin, calcium and zinc. 

• • • Blend 4 clementines, peeled, 1 ripe banana, sliced, 1 skinny carrot, 6 inches (15 cm), peeled and shaved, 1-piece fresh ginger, 1 inch (2 cm) peeled and minced, ¼ cup plain yogurt, 1 tablespoon Manuka honey, 1 ½ cups ice.

• • • Blend 1 banana, 1 cup frozen pineapple, 2-3 cups organic spinach, 2-inch fresh ginger, peeled, 2 inches of fresh turmeric root, 1/2 tablespoon manuka or raw honey, 1/2-3/4 cup almond milk or coconut milk.

SLEEP

Sleep is crucial for our body to regenerate and reduce inflammation.

Coronavirus and the sequels of the pandemic spreading more anxiety and that’s surely affecting the sleep. 

It is not surprising to see that more and more people are reporting an increase in anxiety and fears related to uncertainty. Of course, there is reason to be alarmed in these times. You may be worrying about getting infected or having a loved one get sick. Financial fears may keep you up at night as well.Those feelings often translate to sleep disturbances.

Few tips How to Ease Insomnia

• • • Maintain a consistent sleep-wake routine. Keeping a regular schedule for bedtime and wake time has been shown to help stabilize sleep patterns.

• • • Take work out of the bedroom.  Set up a separate workstation in your home and keep work and sleep separate.

• • • Limit or completely avoid caffeine from 2:00 pm onward. 

• • • Avoid heavy meals before bed, or late-night snacking on fatty or sugary foods. 

• • • Take a warm bath or shower, 

• • • Do mild stretching or yoga but avoid excessive exercise. Working out hard raises the body’s temperature and energy levels both of which keep you alert and awake.

• • • Adjust the room temperature so it’s slightly cooler. Ideal sleeping temperature is about 69°F.

• • • Increase magnesium intake – ion drops, vitamin supplement, or a bath with Epsom salts – this helps with muscle relaxation.

• • • Keep a small notebook by the bedside and write everything down you’re worried about or think you’ll forget and save it for tomorrow.

Yours,