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Keep Yourself Healthy!

In the wake of an infectious outbreak such as COVID-19, it is important to continue to keep yourself healthy and your immune system strong. You can do this by paying attention to your nutrition, sleep, exercise, and hygiene activities.


Nutrition

When you’re stuck indoors, it’s more important than ever to stay hydrated by drinking plenty of water and eating healthy foods when you can. Look for dried or canned foods with low or no salt and sugar options and choose dried whole grains such as brown rice and quinoa over refined grains.

To keep your energy-level and health tip-top, choose foods with the following nutrients: beta carotene, vitamin-C, vitamin-D, zinc, probiotics, and protein:

  • Beta Carotene: sweet potatoes, spinach, carrots, mango, broccoli, and tomatoes

  • Vitamin-C: citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli

  • Vitamin-D: fatty fish and eggs as well as milk and 100% juices that are fortified with vitamin D

  • Zinc: tends to be better absorbed from beef and seafood but can also be found in wheat germ, beans, nuts, and tofu

  • Probiotics: cultured dairy products such as yogurt and in fermented foods such as kimchi and sauerkraut

  • Protein: milk, yogurt, eggs, beef, chicken, seafood, nuts, seed, beans, and lentils


Sleep, Rest, and Relaxation

If you can, stick to a sleep schedule, wake up and go to bed at the same time every day. To level up your bedtime, practice a relaxing routine such as dimming the lights, reading a book, listening to relaxing music, or taking a hot shower. The following tips can help make sure you have a good night’s rest, and are ready to tackle the day:

  • Sleep with a cool temperature between 60-67 degrees

  • Limit noise and light, including artificial light such as a sleep lamp or hallway light

  • Avoid excessive alcohol and tobacco and eating heavy meals before bed

  • Limit the use of electronic devices such as phones, tablets, computers, or tv before bed

  • Consider using blackout curtains, eyeshades, earplugs, white noise machines, humidifiers or fans

  • Practice deep breathing before bed


Physical Activity

There’s never been a more important time to create an at-home workout circuit. Incorporate three or four exercises such as jumping jacks, jogging or marching in place, stair-climbing, push-ups, sit-ups or crunches, lunges, squats, planks, or wall sits. Remember to stretch! It’s easy to lose track of time when you’re working remotely. Try setting a reminder on your phone to get up and move.

If you’re able to go outside, take a walk. But remember to practice social distancing!


Hygiene

Practice these common-sense hygiene methods to keep yourself safe:

  • Cover coughs and sneezes with the inside of your elbow

  • Wash your hands with soap and water for at least 20 seconds especially after you have been in a public place, blowing your nose, coughing or sneezing

  • If soap and water are not available, use a hand sanitizer that consists of 60% alcohol

  • Avoid touching your face, especially your eyes, nose, and mouth


Resources

Find more information on how to keep your immune system healthy at the websites below:

  1. Academy of Nutrition and Dietetics, How to Keep Your Immune System Healthy

  2. American Heart Association, Coronavirus (COVID-19) Resources

  3. Centers for Disease Control and Prevention, How to Protect Yourself

  4. The National Sleep Foundation, Healthy Sleep Tips

  5. The Monday Campaigns