7 Things You need to do To Stay Healthy During the COVID-19 Pandemic

The COVID-19 pandemic hit the world like a terrible storm. New cases are rising every day. 185 countries have recorded more than 1.85 million infected cases so far. Including over 114,000 deaths and counting. Only about 435,000 people around the world have recovered to date. 

Covid-19 Pandemic

According to the World Health Organization (WHO), corona viruses are a large family of viruses that are known to cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS) and Severe Acute Respiratory Syndrome (SARS). 

As most respiratory viruses, corona virus is primarily spread through droplets in the air from when an infected person sneezes or coughs. It can also transfer through salivary or nasal discharges. As well as contact with infected persons and surfaces. 

The incubation period for the virus is between 1- 14 days. Infected persons start showing physical symptoms usually before or after 14 days. Common symptoms include fever, dry cough, shortness of breath and difficulty in breathing. In severe cases, symptoms may include Pneumonia, Severe Acute Respiratory Syndrome (SARS) and death. 

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What are the things you need to do to stay healthy?

Some people recover from the disease without any required treatments. But, older people and people with prevailing medical conditions are at higher risks of infection. Currently, there are no active cures or medicine to prevent or treat COVID-19. So, to reduce the risk of possible infection everyone is advised to 

  • Wash your hands frequently with soap and water for about 30 seconds and in the absence of water use an alcohol-based sanitizer
  • Cover your mouth and nose with a clean tissue when sneezing or coughing and dispose immediately into a trash can after use. If you do not have a tissue cough or sneeze into your elbow.
  • Avoid crowded places and gatherings. Maintain at least 5 feet distance between yourself and anybody showing symptoms of infection
  • Stay at home if you feel unwell and if symptoms persist contact the nearest health care center closeby
  • Avoid touching your eyes nose and mouth with dirty hands
  • Disinfect your environments. Keep your surroundings and surfaces clean.
  • Follow government and state directives to stay at home

What is Social distancing?

Social or physical distancing is a set of nonpharmaceutical interventions. Put in place to impede the progress of the COVID-19 pandemic . 

Social Distancing

Social Distancing

The idea is to reduce the no of times people come into close contact with each other by maintaining a physical distance of 6 feet or 2 meters from other people. As well as avoiding large groups or gatherings altogether.

With all that being said Social distancing, Quarantine, Self-isolation are just preventive measures. Put in place by the government to reduce the spread of the COVID-19 pandemic. By staying at home you’re reducing the risk of exposing yourself and your loved ones to a possible infection. 

Why you should stay at home During the COVID-19 pandemic?

Coronavirus is a highly infectious disease that can easily transfer from person to person. we also have cases of asymptomatic patients. These are persons that are not showing symptoms of the disease. But can still infect others with the disease. 

By reducing the possibilities of uninfected people coming into physical contact with an infected person. The disease transmission process can be significantly suppressed. Resulting in fewer infection cases and fewer deaths. This isolation measures are also together with proper respiratory hygiene and frequent hand washing. 

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I’ve seen people online ironically refer to this lockdown period as a prison sentence and I can’t seem to relate. Yeah with all the sad and crazy things going on in the world. You might not be able to leave your house or hang out with friends or go to the gym. At the same time, this period is not an excuse to fall back into unhealthy patterns. With the proper motivation you can make good use of the time. 

Following general healthy living advice here are five great tips to staying healthy during this crisis 

Eat a balanced diet 

Since you'll be staying at home most of the time during the COVID-19 pandemic. You’ll be sorely tempted to eat anything and everything which is quite normal. Many people find themselves eating more than they need either out of boredom or during long periods of stress. As we won’t be able to participate in most of our regular daily activities, many of us would be less active. This is why we have to pay attention to the food portions we are eating to maintain a healthy and balanced diet. Here are a few tips to maintaining a healthy diet 

Balanced Diet

Eat more fruits and vegetables. Limit your intake of alcohol and foods that high in fat and sugar

Stick to regular meal times and plan your meals. Try to also eat in smaller portions

Don’t eat straight from the box. Serve your food on a plate and eat at the table so you’ll be able to see and enjoy your meals better

Don’t rush your food take small bites and chew properly. If you can’t finish the whole plate you can store away the leftovers.

There are no scientifically proven foods or diets that can prevent coronavirus. But eating a healthy diet is good for your overall health and state of mind.

Stay Hydrated During the COVID-19 pandemic

Water has a lot of amazing benefits for the body. It helps in cleansing the body of toxins. It promotes healthy skin. It’s good for digestion. It helps in regulating body temperature and many more. Most of the foods we consume indeed have some percentage of water in them. But it shouldn’t be a replacement for the amount of water we drink daily. 

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Averagely children between the ages of 1-13 should drink about 0.9 to 1.7 liters of water daily. For adults 14 and above, the recommended amount of daily water intake is 1.6 to 2 liters. 

Get enough sleep

Research has shown that lack of quality sleep can impact negatively on our physical and mental health. As well as reduce our body’s immunity against infections and disease. Adults are to have about 7-8 hours of sleep daily. 

We know staying in all day can be tiresome but make sure to take a break from the screens. Get in a good 8 hours of sleep every day to keep your mind and body in check 

Practice good hygiene

Good hygiene is imperative during this period. Especially since coronavirus can be transferred through bodily contact with infected persons and surfaces. So make sure you are washing your hands frequently as well as taking good care of your body. Keep your environments clean.

Proper Hand washing

Ensure that you are regularly disinfecting surfaces that people often come into contact with. Such as doorknobs and kitchen counters. Always have hand sanitizers around. After sneezing or coughing dispose of used tissues into a trash can. 

Be Physically Active 

Physical activity contributes to both our mental and physical health. Whether you have a gym at home or not you can still be physically active during the lockdown. Now that everybody is to work and study from home, it’s important to take active breaks from time to time to move, stretch, and exercise. To keep yourself in good shape. 

Physical Activity

Any activity that raises the heart rate is good for cardiovascular health. So you can try walking around the house or going up and down the stairs. Dancing is also a great way to be physically active so put on some music for about 15 and let everyone join in. if you have a skipping rope somewhere dig it out and try to put in a good 10-15 minutes every day. 

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Women’s Beige fitted zip up and Joggers
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There a lot of apps on the internet that is perfect for working out at home. You can also check YouTube for videos from various fitness and health experts to get started. Don’t forget to drink lots of water during breaks. Another way to strengthen your muscles and improve your mobility at home is by doing resistance exercises. If you don’t have weights or resistance bands, you can also do a lot of squats, push-ups, sit-ups, lunges, leg drops or single to leg step-ups. All these exercises are great for staying fit at home. 

Note that these activities are only recommended for people under self-isolation without any symptoms or diagnosis of acute respiratory infections or disease. Working out in confined spaces can still be as effective as working out in the gym especially if you have the right outfits to motivate you.

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