Here are ways we can improve and maintain our health during this quarantine season.
1. Better habits.
“Try to get some sunlight, at least 10 minutes a day (early morning or late afternoon). This helps with our Vitamin D levels,” the doctor suggested.
Vitamin-D is instrumental in forming and maintaining our bones, while also keeping our immune system, muscles and nerves healthy.
Likewise, Zamuco advised against staying up too late and missing out on much-needed shut-eye.
“Always try to get enough sleep, 7-8 hours. Don't watch TV or movies until early in the morning.”
2. Right diet.
Ensuring that your body receives the proper nutrients is also key to strengthening one’s immune system.
Vitamin-C-rich food: Calamansi, cauliflower, broccoli, kiat-kiat, lemon, squash, tomatoes
Natural antioxidants: Beans, beets, berries, ginger, nuts
Vitamin and mineral-rich food: Cabbage, kale, kangkong, malunggay, spinach and leafy vegetables
“In general, go back to the basic tenet, fruits and vegetables are good for us,” Zamuco recommended.
3. Proper exercise.
Exercise and sustained physical activity, in general, offers enough of a challenge alone.
“Try to do aerobic exercise, even if it's just for 15-30 minutes daily, most days of the week...There are a lot of free exercise videos you can follow on the internet,” Zamuco encouraged.
Apart from walking around the house, the doctor proposed more entertaining approaches like dancing and Zumba workout sessions.
4. Minimize contact and physical exposure.
Wear a mask and follow social distancing guidelines. When returning home, washing our hands for 20 seconds, especially after touching surfaces, and keeping our adorable homes clean is our first line of defense.
5. Boost your immune system.
We can boost our immune system by eating different colors of fruits and vegetables. Depending on the color, we can get vitamins that our body needs such as Vitamin A, B12, B9, Vitamin C, D, as well as zinc and minerals to enhance our immune system.