With Covid-19 being the most prevalent issue in the world right now and much of the population in Lockdown, Aesthetic Nurse Hannah Depledge based at Eterno Aesthetics in Sheffield discusses how we can all stay heathy during isolation.
As there is so much negativity flying around at the moment, I thought I would write to you all to give you a few tips on how to stay healthy during this time of Lockdown and for some of us Isolation. I’m not going to bang on about washing your hands thoroughly, as we all know that this is essential in fighting the spread of disease, but what I am going to give you is some tips on how you can boost your immune system to give you the best chance in preventing you from getting ill or to help you fight of the virus if you are unlucky enough to get it.
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Eat well for your health.
We all know that eating a healthy diet is essential to keep our bodies functioning well, but now more than ever it is paramount that we eat as much fruit and vegetables as we can. Foods which are high in antioxidants, fibre and protein are vital. Protein builds antibodies and is essential for healing. Vitamin – C is thought to increase the bodies production of white blood cells, which are key to fighting off infections and vitamin D helps to regulate our immune system and is though to boost our bodies natural defences against disease. Some great immune boosting foods are citrus fruits, red bell peppers, broccoli, garlic, spinach, natural bio yogurt, almonds and turmeric. Try incorporating some of these into your meals to ensure your body is functioning as well as it can. Try to reduce the amount of sugar in your diet as it can lead to more complications if you do become unwell. Try not to drink too much alcohol, it contains a lot of sugar but is also a depressant an can negatively affect your mood.
Supplements.
Vitamin D, Zinc, Vitamin C and Magnesium are all important as they work together to improve your bodies calcium absorption, enabling your immune system to function properly, protecting you from colds and viruses. Omega 3 Oils and Flaxseed are also good for boosting our mood.
Exercise Regularly.
It is clinically proven that exercise has a profound effect on our immunity. It is suggested that just 30 minutes of aerobic exercise a day can halve our chances of picking up an illness. Government guidance currently allows us to go out of our house for 1 hour a day for essential exercise so why not go for a walk or run. There are lots of online personal trainers doing some great online workouts for free… I’ve been doing Joe Wicks’ P.E lesson with the kids! Even getting in the garden when the weather is nice and doing some gardening. Yoga is a great way to exercise but also to clam the mind at a time when we are all a little worried.
Sleep.
Try to get between 7-9 hours sleep at night so your body can rest and repair. Lack of sleep can have an impact on your immune system. If you are struggling to sleep, try turning of screens an hour before bed and practice some relaxation.
Practice Gratitude.
This is a worrying time for all of us, however having a positive mental attitude can really help you through. When you are feeling anxious or depressed your immune system suffers. Try to practice mindfulness and instead of thinking you are stuck in doors, try to see the positives, you get to spend more time with your families. Be grateful that you are safe and at home with loved ones. Try to make a plan for the day and get into a routine. Do jobs that you have been meaning to do for ages but never have the time. But also take the time to relax. In such a fast-paced world we are always charging around from place to place and can be exhausted. Allow yourself this time to relax and recover.
