Coronavirus Health Tips!
Valor Mold continues to stay busy helping our community. We are grateful for all of the calls and committed to serving residents in the Washington DC area. If you have concerns don’t hesitate to call us.
Continuing on with our mission to educate, today’s article focuses on providing you with information to help you stay healthy during this period.
If you have not had an opportunity to review our previous article, please review it as well: Keeping Your Family Healthy During COVID-19!
Here are the top 3 tips on how to stay healthy and boost your immune system during the coronavirus outbreak.
Exercise and Move Your Body!
Public fitness facilities may be closed, but you can still stay active.
It’s okay to walk, run or bike outside, so long as you keep a safe distance — ideally about six feet — from other people.
In addition, many gyms and fitness instructors are also offering virtual classes, so check with your local gym.
If you’re working out at home, get creative with things you already own. Use wine bottles for weights, dish towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair for step-ups.
There are also plenty of no-equipment-required exercises — like squats, burpees, sit-ups, planks, push-ups and mountain climbers — you can do in even a small space.
Choose five exercises, doing each for a minute, then repeating the circuit three to five times.
Physical activity doesn’t have to mean a gym-style workout. Everyday activities like walking, gardening and cleaning slash your risk of premature death and improve your overall health—so any amount of movement you can squeeze in counts.
De-Stress & Establish A Proper Sleep Schedule!
Managing stress and anxiety is crucial for getting enough sleep—and getting enough sleep is crucial for just about every other aspect of your health.
To avoid getting sick, your body needs to rest. That’s why getting enough sleep is so important. Most adults need 7 to 9 hours of sleep per night. Listen to your body — if you are tired, get sleep.
One of the reasons, many of us are not getting enough sleep is because of stress and social anxiety. The first step is to maintain a routine. Go to bed at the same time, get up at the same time, exercise regularly, and maintain a regular meal time.
To reduce stress, here are some more suggestions.
Yoga and meditation are great tools for managing stress, and they can be done in a small space. Check to see if your local studio is streaming guided classes.
If you can, try to set aside a specific area, a “quiet space”, in your home that’s free of technology, except maybe a speaker for music. Stock this area with things that calm you, like your favorite blankets and pillows, a scented candle and house plants.
In addition, try to avoid watching too much news. Over-exposure to news and social media contributes to stress and anxiety.
Finally, loneliness is another concern caused by social isolation. Stay in touch with friends and family using technology like ZOOM, FaceTime, etc, to address any isolation that you may feel.
Healthy Eating & Drinking!
Social isolation means that many of us are working and living at home giving us access to our kitchens 24/7.
Be aware of what you eat, plan your shopping and meals so that you continue to feed your body enough healthy, nutritious foods.
Rather than munching on chips or cookies, reach for grapes or nuts.
Having a plan before you stock up on groceries ensures that you pick up the right foods that actually contribute to your health. Make sure you include fruits and veggies in your day to ensure that you are getting enough vitamins and minerals in your diet. Try to avoid too many sugary snacks and if you must drink alcohol, do so in moderation.
When you go to the grocery store, use a disinfecting wipe to wipe your hands and grocery handle and pay using contactless payment.
Try to limit your trips to the grocery store to only once a week. If you make a shopping list you will be less likely to forget. Some items you may want to stock up on to stay fresh for a week or longer include:
- Breads—corn tortillas, whole grain English muffins, bagels, breads, wraps, frozen whole wheat waffles
- Grains—instant oatmeal, quick cooking pasta, frozen brown rice, couscous, refrigerated pizza crust
- Fruits—sturdy fresh fruit (apples, citrus), dried, plain frozen, canned in juice or water
- Vegetables—sturdy fresh veggies (celery, broccoli, onions, potatoes), plain frozen, low sodium canned, sun-dried
- Sauces—tomato pasta sauce, salsa
- Soups & Broths—canned, frozen, shelf-stable cartons
- 100% Juice—refrigerated, frozen, canned, boxed
- Milk—fresh, canned, shelf-stable packages
- Eggs—fresh eggs, egg whites in cartons
- Cheese—sliced, cubed, shredded, crumbled, grated hard cheese
- Beans/Legumes—canned beans (black beans, chickpeas), dry beans
- Nuts and seeds—bagged, canned, nut butters
- Chicken—frozen or canned
- Seafood—frozen ready-to-cook fish fillets, frozen shrimp, canned tuna, salmon, and sardines
- Beef—pre-made frozen lean ground patties or meatballs
- Flavorings—add zing with dried herbs & spices, vinegars, mustard, hot/steak sauces, lemon/lime juice, light dressings, honey, Greek yogurt
In addition to ensuring that you are eating nutritious foods, we also recommend that you stop smoking or cut back. COVID-19 is particularly harmful to smokers and is a disease of the lungs.
Got Coronavirus and/or Indoor Air Quality Questions?
Valor Mold is here to help. We have the proper training and experience to serve businesses and homeowners in the Washington, DC areas. If you have questions, don’t hesitate to call us, 703-897-7121, or send us an e-mail.
We are all in this together! Stay strong! Stay healthy! And always make sure that you are diligent about washing your hands. The coronavirus can be washed away with soap and water. Wash your hands for a minimum of 20 seconds though we recommend 60 seconds. Hand washing is one of the most effective ways to prevent COVID-19 from spreading.
Valor Mold is dedicated to serving residents in our community. Here are the top 3 tips on how to stay healthy and boost your immune system during the coronavirus/COVID-19 pandemic. https://t.co/gnwUDDlw7F #WashingtonDC #COVID19 #CoronavirusUSA PLEASE RETWEET pic.twitter.com/FVHapLYduo
— Valor Mold (@ValorMold) April 30, 2020