6 Ways to Boost Yourself During This Epidemic

This year have been a rollercoaster for everyone. It have put our life's upside down and no one will ever forget. But in the middle of this epidemic it’s important to take care of yourself and try to boost your immune system as much as you can.

Photo by Jared Rice on Unsplash

Our old normal life have switched to become our new normal life.

We entered this year with hopes and dreams about a better future. Little did we know what was coming.

We need to face this epidemic with another kind of mindset and try to do as best as we possibly can to manage it.

But there is something you can do, to face this world of horror in a different way.

Boost your body and mind can do a huge difference when it comes to Covid-19.

Taking care of yourself right now is the most important time ever and I want to share some tips that will help you on the way.

1. Keep your hygiene on top

I know it’s “old” news, but your hand hygiene have never been as important as it is now.

Start washing your hands with warm water and then use the soap. Massage your hands with the soap for at least 30 seconds and then wash it off.

Change your towels daily and spray disinfectant on surfaces where hands touch the most, for example on all door handles and light switches.

When you are outside, always keep a hand disinfectant spray or disinfectant wipes with you, so that you easily can pick it up when you need it.

Use is before you enter the store, friends or relatives and use it after.

Before so that you don’t spread the bacteria's to others and after so you don’t bring the bacteria's with you.

Don’t touch any facial parts when you are outside for the simple reason that our nose, eyes and mouth is a gateway to germs.

And a last word; use a face mask. Keep in mind that your hands should be disinfected before putting the mask on, so no dirty hands get in touch with the mask.

2. Vitamins, vitamins and vitamins

What would our body be without a boost of vitamins? If you feel unsure what kind of vitamins to use or if you feel that you don’t eat varied enough, buy multivitamins.

With multivitamin you will get the whole family of vitamins at once, without worrying that you are missing out on any important vitamin.

There is especially a few vitamins that is the most important to boost your immune system and that is:

Vitamin C

Did you know that if you are lacking vitamin C you have a higher risk of getting sick. And since your body can’t produce or store the vitamin C by itself it’s important to add it to your diet, in tablet form or through food.

Down below is some examples of food that is rich in Vitamin C:

Spinach, Bell Peppers (or paprika in some countries), Broccoli, Oranges and grapefruit.

How much do you need per day?:

The average dose for an adult is: between 250 and 1000 mg

Vitamin D

Vitamin D is known as the sun vitamin, since your body produce a lot of vitamin D during sun exposure.

This vitamin is important because it helps your body boost the white blood cells, that is part of your immune system and tells it to fight infections and decrease inflammation.

Did you know that Vitamin D can help reducing getting the flu according to a research done by American Journal of Clinical Nutrition

Good food sources that contains Vitamin D is:

Egg yolk, Shrimps, Yoghurt, Salmon and Sardines.

How much do you need per day?

Adults up to age 70: 600 IU

Adults above age 70: 800 IU

Vitamin B 2 (riboflavin)

What does Vitamin B2 do to your body?

This is what www.livescience.com says:

“Riboflavin is a vitamin that is needed for growth and overall good health. It helps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body.

“Riboflavin is also used for the development and function of the skin, lining of the digestive tract, blood cells and other vital organs,” Dr. Sherry Ross, women’s health expert at Providence Saint John’s Health Center in Santa Monica, California, told Live Science.”

You should try to eat a varied diet and in that way automatically get the source Vitamin B2 into your body.

There is certain groups of people who can be in a higher risk of B2 inadeqacy and these groups are:

Vegetarians, vegans and pregnant and lactating women

In what food can you find Vitamin B2?:

Chicken breast, Eggs, Salmon, Cheese, Organ meats and milk to name a few.

How much do you need per day?

Men: 1.3 mg

Women: 1.1 mg

Try to eat a varied diet everyday that consist fruits and vegetables.

Eating varied will in return give you tons of nutrition to your body and keep you boosted against infections and sicknesses. And we really want that right now, more than ever.

A fun advice is to finding some fun recipes online that you can do with the vegetables and the fruits. And another thing you can do is that every time you are in the store, buy one new vegetable or/and fruit and try to make a new recipe with that when you come home.

In Sweden there is something called “tallriksmodellen”, which basically means that you see the plate in front of you and you split it up into three parts.

One part for protein, second part for vegetables and the third part for carbs.

So if you want to loose weight for example, you want to reduce the carb part, then the protein part and vegetables part grow bigger on the plate. You can mix and match how you want but the three triangle parts always need to connect. Then you always make sure that you get an healthy and varied diet.

3. Drink water and tea

Water keeps you hydrated and cleans out your system and some teas have other beneficial effects that really can boost your immune system.

Water should be your main source when you feel thirsty.

Did you know that an adult man should be drinking 3.7 liters (15.5 cups) per day and a woman need 2.7 liters (11.5 cups) per day?

A few good examples of teas that have great benefits for you and will help you is; Ginger tea, peppermint tea, chamomile tea to name a few.

Avoid too much coffee, alcohol and soft drinks. Coffee will dehydrate you and alcohol and soft drinks don’t do anything good for you.

This is what www.ncbi.nlm.nih.gov says about alcohol:

Alcohol disrupts ciliary function in the upper airways, impairs the function of immune cells (i.e., alveolar macrophages and neutrophils), and weakens the barrier function of the epithelia in the lower airways

4. Eat regularly and eat healthily

Now is more important than ever to eat right and properly. If you don’t know how to cook there is tons of how to videos online to help you.

By cooking the food by yourself you benefit from 2 things.

First of all you know exactly how the food have been prepared and second of all is that you will boost your self esteem by creating a dish all by yourself.

Cooking your own food is the absolute best way to make sure all the nutrition's is there and it’s way cheaper than to go to the restaurants which you should avoid visiting anyway during these times.

If you feel insecure in the kitchen, start by making something that looks easy and then work yourself up. Like with everything in life, practicing will make your skills grow.

Photo by Zen Bear Yoga on Unsplash

5. Exercise but do it privately

Exercising will also help your body to be at a healthy stage.

In private means at home or at a place you know that you can be alone, because all we need now is to minimize the risk to encounter other people.

This is what medlineplus.gov says about exercising:

Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease

6. Laugh, sleep and stay positive

Nothing can pull down your immune system as much as negative thoughts and sadness.

By feeling happy, positive and laugh we can create less stress and less stress creates a stronger immune system.

And don’t forget to get enough of sleep. 7–9 hours per night is the optimal. When you sleep you repair your body and you create a stronger immune system.

I know it’s hard for some of you to do this, but it is so important right now to focus on what we have and take care of ourselves as much as possible.

Just changing something to the better will do wonders. We have one life, one opportunity to do something better, for ourselves, for someone else or for plenty of others.

Live day by day and don’t worry about tomorrow. Because when tomorrow comes you will regret what you didn’t do yesterday.

I am swedish, a mum, a wife and passionate about life, home and computer gaming. “ How you treat others will hit back on you” describes my thinking of life.

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Caroline Wiklund

Caroline Wiklund

I am swedish, a mum, a wife and passionate about life, home and computer gaming. “ How you treat others will hit back on you” describes my thinking of life.

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