Take Care of Yourself in Coronavirus Quarantine or Isolation now! Four coronavirus tips to get you and your family ready to fight it.
It is official. The new Coronavirus COVID-19 is now a pandemic. According to the World Health Organization, a pandemic is declared when a new disease for which people do not have immunity spreads around the world beyond expectations.
Until the moment of the writing of this post, the Coronavirus has infected 162,594 and killed 6,069 around the globe.
To protect it’s people countries have taken serious measures that go as far as locking down entire cities, closing borders, schools, fining and arresting people that do not comply with the ever-changing new restrictions.
The general recommendations are to wash your hand frequently with an alcohol-based hand rub or with soap and water. To maintain at least 1 meter (3 feet) distance between yourself and anyone who is coughing or sneezing. To avoid touching eyes, nose and mouth. To cover your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately. And If you have fever, cough and difficulty breathing, to seek medical care early. https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
With the advance of the outbreak people panic. Many are locking themselves up before any direction from the authorities is given. They are stocking food and other supplies to be ready for self-isolation if necessary. But most people have little idea of what should be their priority. For example, toilet paper is nowhere to be found already in many supermarkets. You can not eat toilet paper, but we have seen reports of people fighting over it. When it comes to food the favorite items are dried pasta, rice, flour, cookies, ships, UHT milk, and some tinned vegetables.
It is very good to plan ahead and be ready. But if you really want to be ready for the coronavirus, there are few things you can do to protect you and your family for this pestilence.
Get your body ready for battle
By the looks of it, it seems that the majority of us are inevitably going to get the coronavirus. Governments are trying to slow down the spread to avoid overwhelming the health system, but so far that is nothing out there that can protect or shield their citizens from the infection.
If it is a matter of time before you and I get this virus, the best thing we can do today is to get ready for battle. Boost your immune system to be strong and healthy to fight the disease. How?
Step 1. Cut off all pro-inflammatory foods from your diet now. Avoid sugar, simple carbs (white rice, cookies, cakes, and the like), eliminate vegetable oils, and slow down on the alcohol. Avoid gluten even if you are not allergic to it. If you must eat grains, always go for whole grains. Excess of these foods can cause damage in different parts of your body (liver, gut, arteries, joints, etc) stressing out your immune system that tries to get rid of the problem. By becoming less inflamed, your body will be in a much better position to fight the virus.
Make sure you eat plenty of leafy greens, vegetables, olive oil, nuts, bone broth, and fatty fish. Try to stock up frozen vegetables and fish. Food in a can is not ideal, but it this case, having lots of cans of vegetables, sardines and tuna are good sources of fat, protein, and complex (health) carbs during your self-isolation. If you can afford it, use services that deliver fresh healthy food in your doorstep like Hello Fresh, Thrive Market, and Marley Spoon. Some supermarkets also give you the option of home delivery.
Step 2. Get yourself moving. Try your utmost to spend at least 10 minutes a day doing some kind of exercise. Exercise signals your body to grow and repair. It stimulates a process called Autophagy that breaks down malfunction or sick cells and builds new ones. That will also boost your defense system. I will soon be posting an easy and simple routine of exercises that you can do at home.
Step 3. Get enough sleep. During sleep, your body does most of the repair and building. Destroying sick cells and growing new ones. Among them, white blood cells, an essential component of your immune system. Stop following every single news item about the virus. Be alert to your local government’s latest recommendations and restrictions. But, don’t spend the whole day watching the news and avoid social media. It will make you worried and anxious, making your body produce hormones, like cortisol, adrenaline, norepinephrine, that will influence your sleep, growth, and recovery, taking a toll in your defense system.
Step 4. Eat less. At least two times in the week, try to eat 50% less of what you would normally eat. And try to compress your eating window. If you must have breakfast, have your last meal around 6 p.m and do not eat anything else until the next days’ breakfast. Caloric restriction and fasting have been proven to boost your immune system and make all systems in your body more efficient.
During self-isolation, indulging in comfort food, sitting down all day long for days without end, not moving much and eating pasta and rice every day is a bad idea. It will make you even more vulnerable to the virus and compromise your success in fighting it.
Let me know what are you doing to protect yourself and your loved ones against the Coronavirus. Leave a comment below.
Take good care and be safe.
Disclaimer: This article is for informational purposes only and does not substitute medical advice.