Coronavirus or COVID-19 affects different people in different ways. People were scared, afraid to go outside of their house thinking that they might get infected. Healthcare professionals have invented numerous vaccines but none of it were fully-effective as some of it have side effects and worst, it can kill an infected and non-infected individual when injected. But what can people do about the situation right now? How can anyone help all the front liners sacrificing their lives?
Strong immunity. Strong immunity cannot completely kill the virus as it mutates and get resistant with the environment but having strong immunity can prevent and fight the virus. Here are some tips to get a healthy body to boost the immune system:
First: Proper Hygiene
Always wash your hands and disinfect with alcohol. Disinfectants can kill such microbes with the non-living objects that we are using. This is one way to prevent spreading the bacteria.
Whenever you get exposed outside remember to shower with warm water after a ten-minute rest to kill the bacteria that get stick into your body.
Second: Drink at least 1.5 liters of water
The human adult contains sixty percent of water. Water contains oxygen and nutrients in our cells. It helps to improve our metabolism, it moisturize our body that can help to produce enzymes that our body needs, it helps to maintain our blood pressure and temperature, it also forms saliva and mucus and etc. But water can also help to prevent the Coronavirus that most people were suffering right now. Covid-19 can be respiratory droplet transmission in air which means it can be transmitted if a person is in close contact with respiratory symptoms such as coughing or sneezing. Moreover, the transmission can also occur through fomites in the environment of the infected person. This can be direct or indirect contact. According to WebMD, water can help to prevent the virus as drinking water can wash the entire virus down our throat and ultimately into our stomach.
Third: Eat healthy foods
CARBOHYDRATES: Reduce your sugar intake. Most of the foods around us have sugar content. But you need to know the healthy sugar that you can take like the ‘natural sugar’ that the fruits have. Most of the Filipinos are eating ‘white rice’ for their carbohydrates intake but if you could possibly buy one of these including; oatmeal, potatoes, sweet potatoes, corn, whole-wheat bread or brown rice for substitute that’s way better. For the reason, that white rice loss its nutrients because it’s been highly processed by the machine where it removed the germ or its nutrient-rich core. Conversely, the brown rice is just missing the hull or its protective coating which means it has the nutrients that we need. All these substitutes were high in fiber but you should eat it MODERATELY, high intake of these foods have its disadvantages too like diarrhea, bloating, and other illnesses.
PROTEIN and LIPIDS: Eat more protein than carbohydrates. Proteins like egg, meat, fish and milk. There is this what they call ‘Egg diet’ which people were eating eggs for their three meals and how many days they want to diet. This is an unhealthy diet because the content of egg cannot provide for all the nutrients and calories that our body needs, if you may notice they are all feeling dizzy, it may be due to the decrease of their blood. I recommend fish rather than meats because meat contains saturated and trans-fat which is not good for our body as it may increase our cholesterol levels and heart risk. Especially for the adults ranging from 40-year-old and up, maybe your parents or grandparents, we need to monitor their diet and let them eat healthy foods. However, you need to choose the fish that you are going to eat. Tuna, salmon, mackerel and sardines are included in the healthy fish as it contains protein, omega-3 fats and minerals which our body needs. But in the Philippines, this may be hard to find in the market when you are not living near in the ocean so I suggest the milkfish or our ‘Pambansang Isda’ as this is also rich in omega-3, minerals and protein. And according to the study, eating fish 2-3 times a week is healthy. You can eat meat too but not constantly.
FRUITS AND VEGETABLES: Eat a lot of fruits and vegetables as they are rich in minerals and vitamins. Fruits and veggies can be your snack if you are craving for something. This may help you feel satiated for at least four hours. Fruits that contain Vitamin C are what we need the most amidst this pandemic such as lemon, orange, apple and other citrus fruits. As Vitamin C can kill virus and boost our immune system but just like what I have said, eat it MODERATELY, as Vitamin C can cause digestive distress; diarrhea and nausea.
Fourth: Exercise regularly
Exercising our body can help to regulate our blood flow which is helpful for our different organ systems. It promotes a better sleep which helps our cells, tissues and muscles to rest. Exercise also control our weight, it burns the excess calories in our body which prevents us to different diseases such as diabetes and it helps to improve our metabolism. Furthermore, exercise boosts our energy, balance our mood and hormones.
It is better to have a Yoga stretch in your workout routine. This cannot help you to got a sexy body but remember that I am telling you this to get healthy. Yoga can help us to reduce our stress and anxiety. Many of us gets bored and sluggish as we are studying at our home or doing our job at home but it is good to stretch those muscles after spending hours in your chair and just typing with your computer or laptop.
Do some cardio workouts such as jogging, jumping jacks, using jumping rope, or dance at home. These can help you to have better blood flow in your body and burn the glucose or sugar that you ingested. These strengthen our heart and can reduce risk of several diseases.
Strengthen your muscle. Strengthening our muscle helps us to have a strong body. You will stay alert and active with your everyday routine.
Fifth: Keep a clean environment
Clean environment is essential for everyone such as cleaning the toilet, washing the dishes, and do the laundry immediately. This prevents illness as germs can spread far more quickly in an unclean environment and this ensures our safety.
Lastly: Wear a Personal Protective Equipment or PPE when going outside and maintain Social Distancing
Healthcare professionals regulates everyone to wear face mask and face shield and maintain social distancing when going outside or in public as PPE and maintaining such distance can help not to spread the virus.
In contrast, there are still people who cannot help themselves but to go outside because they need to work for their family, they need to earn money for their family. When I am watching the news there is this old man who got interviewed and he said that, “we are not afraid to the virus, we are more afraid if we die because of starvation”. At some point, I do not know what I will feel. I let myself to put my shoes on his position, he has family that he needs to feed and as a father it is his responsibility to work for his home but on the other side what if he get infected and his family will suffer worse?
We really have this tough situation. The frontliners have families too and some of them die with no help of the government. They will just get burned into ashes and their family cannot even take a look for one last time. It is hard to live with this toxic system. It is hard to prevent the virus because people do not follow the protocols.
If you are just going to go outside because you need to shop clothes, please just order online. If you are just going to swim and have a picnic with your family or friends, please do it at your home or do not do it at all. Think to those people who are sacrificing themselves just to save lives. We need to care for everyone. Help each other. And what we can do is STAY AT HOME and trust God to this crisis. Trust Him and pray to Him, because no vaccine can cure this virus and He is our only protection to this pandemic.
As what they always say, “Prevention is better than cure”.
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