COVID-19 Wellness
Wellness tips for vaccinated and unvaccinated
Wear a mask at all times when in public - this keeps everyone safer.
Make sure that your mouth and nose are covered at all times in public.
The mask must fit under your chin.
The mask must be snug on your face.
Keep a minimum of 6 feet distance indoors and outdoors.
Practice social distancing by keeping at least 6 feet away from others.
Stay away from crowds.
Stay away from indoor places with lots of people.
Wash your hands often.
Wash your hands with soap and water.
Wash your hands for 20 seconds.
Sing the happy birthday song twice while washing your hands.
Use hand sanitizer if that is all you have.
Rub the hand sanitizer all over your hands.
Rub your hands until they feel dry.
Avoid crowds and closed spaces. Avoid gathering of more than 10 people and poorly ventilated indoor spaces.
Avoid travel, including trains and planes. Travel remains a high-risk activity for unvaccinated people. Avoid any activity that brings you into close contact with the public.
Avoid gyms, bars, movie theaters, and restaurants theaters. Exercise and entertainment venues are prime places for spreading COVID-19. Unvaccinated people should continue to avoid these indoor establishments even after they have fully reopened.
Know the COVID-19 symptoms and monitor your health. COVID-19 symptoms include headaches, loss of smell & taste, fever, cough, sore throat and shortness of breath. Review CDC recommendations for monitoring COVID-19 symptoms
Get tested for COVID-19 on a regular basis. See our list of COVID-19 testing locations.
Keep surfaces clean & disinfected. These include frequently touched surfaces like tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, and toilets.
How do I keep my immune system strong?
According to the Harvard School of Public Health, maintaining a healthy lifestyle is critical to maintaining a strong immune system. Research has demonstrated that people who follow five key habits live more than a decade longer than those who do not. In addition, having a strong immune system can add an extra layer of protection against COVID-19. However, the recommendations below are not a substitute for getting vaccinated.
Five Key Habits for a Healthy Immune System
Eat a healthy diet, including lots of fruits and vegetables
Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong.
A balanced, healthy diet provide nutrients to help strengthen your immune system. Nutrients that have been identified as important for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine).
Download Harvard University’s Healthy Eating Plate guide to creating healthy, balanced meals.
In terms of vitamins, A, C and D are instrumental to having a health immune response. Scientists think that Vitamin C increases the production of white blood cells, which are key to fighting infections. Women need a minimum of 75 kg of Vitamin C per day.
Immune boosting foods include:
Citrus fruits - oranges, grapefruits, tangerines (vitamin C)
Bell peppers (vitamin C)
Broccoli (Vitamins A, C and E)
Garlic (sulfur-containing compounds, such as allicin to fight infections)
Ginger (decreases inflammation)
Exercise regularly, with at least 30 minutes or cardio per day and 90 minutes of weight training per week
Exercise doesn’t need to happen in a gym or yoga class. You can incorporate simple, everybody movement into your routine:
March in place with high knees while talking on the phone.
Play hike / seek or tag with your kids or pet - indoors or outdoors.
Dance to your favorite songs while preparing food or doing dishes.
Jog in place, do jumping jacks, or pushups during television commercials or move while watching TV.
Tips to staying motivated for exercise:
Plan a specific time for exercise each day - even if it’s just 15 or 20 minutes
Starting counting steps with an inexpensive pedometer - this is a great way to remind yourself to move
Turn off the TV and smartphone - you’re more likely to be active if these devices are not available
Split the workout. If your goal is 30 minutes a day, try doing 15 and 15 spread out over the day.
Stay away from cigarettes
This is a no-brainer. Smoking causes cancer, heart disease, stroke, lung diseases, diabetes, emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis and weakens the immune system.
Get a minimum of 7 hours of sleep each night.
Humans produce cytokines when we sleep, which help our immune system fight infections and viruses. Lack of sleep reduces our cytokines and ability to fight viruses.
Tips for healthy sleep:
Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
Use your bed only for sleep and sex.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.
Source: Sleep Education
Avoid stress at all costs
Scientists have made a connection between chronic, prolonged stress and a reduction in “natural killer cells”. This weakens our bodie's’ ability fight viral infections.
Tips to avoid & reduce stress:
Exercise to reduce your body’s stress hormones (cortisol) and increase your endorphins. Endorphins improve your mood and are considered natural pain killers.
Yoga. Try this simple 10-minute morning flow to start your day as stress free and relaxed as possible.
Consider taking stress reducing supplements such as Omega-3 Fatty Acids and Green Tea.
Deep breathing. Deep breathing activates a relaxation response in your body. There are 4 main types of deep breath work – diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration. Watch this video on deep breathing from the American Lung Association.
Laugh. It’s very difficult to feel anxiety when you’re laughing. If you’re having a stressful day, take a few minutes to watch your favorite comic on Netflix or YouTube, or call a funny family member or friend.
Source: Healthline.com