Practical Tips On How To Protect Yourself From The Corona Virus
With the corona-virus being the main thing on everyone's mind nowadays, it can be extremely difficult to refocus on what exactly we can do to protect ourselves from it.
- Being forced to stay indoors
- Worrying about catching the virus
- No Gym to get your workouts in
Can be causing you stress that may be to manage during these times.
With this stress also comes confusion and a sense of feeling stuck at not knowing what you can do besides what the media is telling you to do.
Here are some tools to help you out.
How To Stay Healthy & Fit During The Corona Virus (COVID 19)
So, what exactly should you focus on to keep yourself healthy during these crazy times?
Things you can control:
The foods you eat
Vitamins and minerals
Getting Enough Sleep
Getting in some exercise
Staying stress free
Work on building good habits at home (Create the environment, Establish systems that keep you consistent)
Here are some practical steps to gain some momentum and take back control in each of these areas, so you can stay healthy and fit during the Corona Virus (COVID 19).
What’re You Eating
So in order to keep your immune system as healthy as possible you can start with making sure you are getting enough protein throughout your day.
An easy way to find out how much you should be eating is to take .8g-1g x Your Body Weight.
Example: A person who weighs 140lbs would need to consume 112 grams of protein each day.
.8 x 140lb = 112
The best way to make sure you’re eating this amount is to download an app like MyFitnessPal or LoseIt and start tracking everyday.
Another way you can make sure you’re getting enough protein is to stock up on a protein shake for days where you may not be able to track your food.
Having a protein shake ready for quick meals on the go is a great way to ensure you get enough of the macronutrient that is directly related to your immune system function.
Here is a great brand that provides organic and all natural nutrient dense ingredients
Packed with 32 grams of protein from peas, pumpkin and brown rice, MVP Sport supports muscle-building recovery without the calories. Digestive enzymes and probiotics allow for easy digestion and assimilation. This organic blend also includes herbs, such as Turmeric, Maca and Chaga Mushrooms, to target joints for extra recovery support. Naturally flavored for a smooth chocolate taste.
Natural source of digestive enzymes and probiotics
May reduce cravings and appetite
Ingredients: Organic Pea Protein, Organic Brown Rice Protein, Organic Pumpkin Protein, Organic Cocoa Powder, Organic Sunflower Oil Powder, Organic Acacia Gum, Organic Guar Gum, Organic Moringa Leaf, Organic Monk Fruit Extract, Organic Acerola Cherry Extract, Organic Chocolate Flavor, Organic Maca Root, Pink Himalayan Salt, Organic Eleuthero Root, Cordy-Gen® Organic Cordyceps sinensis Mushroom, Organic Chaga Mushroom, Organic Rhodiola rosea Extract, DigeZyme® Digestive Enzyme Blend (Amylase, Protease, Cellulase, Lactase, Lipase), Lactospore® (Bacillus coagulans), Organic Turmeric Powder, Organic Vanilla Flavor, Organic Agaricus Mushroom, Natural Caramel Flavor, Organic Black Pepper.
VITAMINS & MINERALS
Along with macronutrients, micronutrients (Vitamins & Minerals) also play a big role in maintaining a strong immune system.
In an ideal setting, you should be trying to get in enough of these vitamins and minerals with the food you eat everyday.
You should also take into consideration that everyone is different. Your best bet for finding your appropriate recommended micronutrient intake is to request a blood test from your primary care Doctor.
Here’s a list of some vitamins and minerals you can incorporate into your daily lifestyle to support your immune system in the best way possible.
- Vitamin A/B/C/D/E
- Folate / Folic Acid
The best way to get these Micronutrients is to grab a multivitamin supplement.
If you don't want to take vitamins, you can opt-in for immune support supplements that are made from organic herbs, roots, and nutrient dense whole foods.
Here are some supplements to give you well rounded support.
Immuno-Max is a synergistic blend of herb and plant extracts from around the world designed to support healthy immune function. We recommend taking it in conjunction with any of our green foods and Vir-U-Sure for comprehensive immune support.
- Supports healthy immune function
- May help facilitate a shorter duration of colds and flu
- May help provide relief for stomach issues
Ingredients: Arabinogalactan AG, Colostrum, Astragalus Root powder, Cat`s Claw Bark Powder, Green Tea Extract, Self Heal Herb, Aloe Vera Gel Powder 200:1
**NOTE: Contains Milk
Full of herbs and whole foods, Vir-U-Sure offers extra support to immune function and even the healing process. We recommend combining Vir-U-Sure with any of our green foods as a double-pronged approach for complete immune health.
Supports healthy immune function
May support natural healing processes
Supports the body`s viral response
Ingredients: Red Algae Gigartina, Red Algae Dumontiaceae, Spirulina, Neem Extract, Olive Leaf Extract, Assimilating Enhancing System, Aspergillus based enzymes & trace minerals
Get Enough Rest
Sleep is another piece of the puzzle to optimizing your immune system. It's been proven that sleep can help your body fight and prevent infection.
Your appropriate amount is dependent on things such as you age or lifestyle.
That being said your best bet is to aim for 8 and see how you feel with that amount. If you still feel like you're not getting enough rest and could use some more, sleep longer. If you feel energized then aim for that many.
Here are some tips to getting better sleep:
Don't use your phone in bed
Don't drink caffeine in the afternoon
Start meditating before you sleep to get your body relaxed before you lay down
Staying hydrated ensures that the vitamins and minerals you take in when you eat are being optimally shuttled to your cells.
If you aren’t drinking enough water it can lead to
Decreased Immune system function
Decreased Mood in women and men
To ensure you’re drinking enough water try to build the habit of drinking water when you wake up, every couple of hours during the day, as well as before, during, and after activity.
You can also try to stick to the protocol of 8 Glasses per day or trying to get in half of your bodyweight in ounces.
Getting In Some Exercise
Exercise is another tool you can use to keep your immune system running smoothly.
Studies have shown that regular exercise can “in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.”
So try to schedule a block of time during your day where you can get some type of activity in during the day.
Here is a free Home Fitness Course You can try out.
If you are in the process of building out a home gym, here is a quick read of all the equipment you can outfit your home-gym with.
If you don't have any equipment here is a Home Fitness program I created that doesn't require any equipment.
Free Home Fitness Course
What You Get:
Managing Your Stress
Another way you can support your immune system is by trying to remain as stress-free as possible.
Some activities you can use to manage your stress
Yoga: Helps with loosening up tight areas and gets your circulation going
Here is a great HOME YOGA PROGRAM that will give you a number of great classes you can do in the comfort of your own home.
Massage & Foam Rolling: Helps by loosening up areas of your body that might be holding onto stress
Here is a great program you can do at home that will help you release your hips
Meditation: Can help you regain control of your focus. Taking the perspective of a “witness” to your thoughts helps you to pick and choose what you want to focus on and sifting through all the mental chatter that stress produces.
Breathing Techniques: “Box Breathing” 6 seconds in / 6 seconds out has been shown to reduce blood pressure
Here is a program you can use at home to start practicing meditation
Work on building good habits at home
Create the environment and establish systems that keep you consistent.
Implementing all of these tips into your daily regimen and creating habits around them will give you a solid base of support.
Take some time to think about how exactly you can fit in some of the steps mentioned above into your current lifestyle so you can keep yourself healthy.
It may be difficult at first but if you can just focus on putting one foot in front of the other, not being hard on yourself if you mess up, and stay consistent with your efforts, you can put up a great fight against the CoronaVirus (Covid 19).
Hope this information was helpful, don’t hesitate to reach out if you have any questions or are looking for support.
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Symptoms of CoronaVirus 2020
Covid-19 symptoms include
Fever / Chills
Shortness of breath
Muscle or Body Aches
New Loss of Taste or Smell
Congestion or Runny Nose
Nausea or Vomiting
If you are experiencing any of these symptoms, make sure you follow up with your Doctor and get tested as soon as possible so you can support your body in the best way.