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How to Stay Healthy this Summer

  • Jun 19, 2020
  • Wellbeing

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Many of us had realised that staying healthy is important in the wake of coronavirus outbreak. As the pandemic continues throughout the summer, a strong immune system may help fight infections and reduce the risk of contracting contagious diseases. So let’s look at what lifestyle choices you can make to keep our immune system healthy:

#1 Avoid Contact with Potentially Infected People

 The best way to keep yourself healthy and not contract contagious diseases is to avoid contact with infected people. This is easier said than done as the coronavirus symptoms are not always apparent. This is why it is advisable to continue avoiding crowds where it’s not possible to keep your 2-meter distance, as well as washing your hands and clothes frequently.
Stay conscious about the infection even when the government relaxes the restrictions.

#2 Eat a Balanced Diet

 To stay healthy, we need to become more aware of what we put in our bodies. Our weight and food play a big role in the strength of our immunity. But what does a balanced diet mean?

According to NHS a ‘balanced diet’ means eating a wide variety of foods in the right proportions to achieve and maintain a healthy body weight. NHS recommends to:

✓ Eat at least 5 portions of a variety of fruit and vegetables every day
✓ Base your meals on higher fibre starchy foods like potatoes, bread, rice or pasta
✓ Have some dairy or dairy alternatives (such as soya drinks)
✓ Eat some beans, pulses, fish, eggs, meat and other protein
✓ Choose unsaturated oils and spreads, and eat them in small amounts
If you have special dietary needs or a medical condition, you should ask your doctor or a registered dietitian for advice.

#3 Try Probiotics

 Probiotics, often described as "good" or "friendly" bacteria, are live bacteria and yeasts promoted as having various health benefits. Probiotics are thought to help restore the natural balance of bacteria in your gut (including your stomach and intestines) when it has been disrupted by an illness or treatment. A good source of natural probiotics are bacteria and yeast-rich drinks like kefir (fermented milk), kombucha (fermented tea) or fermented vegetable-based foods, such as Korean kimchi and German sauerkraut.

#4 Get Some Sunshine

 Summer is the time when we are enjoying beautiful weather in Britain and being in the sunshine can have restorative effects on the mind and body. According to NHS Vitamin D is necessary for health and is mainly obtained from sunlight. We need vitamin D to help the body absorb calcium and phosphate from our diet. These minerals are important for healthy bones, teeth and muscles.

According to a group of seven British health organisations (including the British Association of Dermatologists, Cancer Research UK, Diabetes UK, the Multiple Sclerosis Society, the National Heart Forum, the National Osteoporosis Society and the Primary Care Dermatology Society) “regularly going outside for a matter of minutes around the middle of the day without sunscreen should be enough” to boost your vitamin D intake. If you go outside in the sun for more than a few minutes, protect your skin with sun-protecting clothing, a hat, and some sunscreen. Spending too much time in the sun without skin protection can cause sunburn, or even worse – skin cancer.

#5 Drink Plenty of Water

 NHS recommends to drink 6-8 glasses (1.2 litres) of water or other fluids a day to prevent dehydration and replace normal water loss. However, each person’s water requirements are different depending on their activity levels and climate they live in.

#6 Exercise Regularly

 Whatever your age, there is strong scientific evidence that regular exercise can help you lead a healthier and happier life. People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, but the more the better. Examples of moderate intensity activities:
✓ Brisk walking
✓ Water aerobics
✓ Riding a bike
✓ Dancing
✓ Hiking
✓ Rollerblading
 
Examples of vigorous activities:
✓ Jogging or running
✓ Swimming fast
✓ Riding a bike fast or on hills
✓ Walking up the stairs
✓ Sports, like football, rugby, netball and hockey
✓ Skipping rope
✓ Aerobics

#7 Get Sufficient Sleep

 Sleep boosts immunity. If you don’t get enough sleep, your immune system is unable to function effectively and you are more likely to catch flu and viruses. Sleep also gives your body the time it needs to heal effectively.

Continuous lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes. NHS reports that most adults need between 6 and 9 hours of sleep every night.

#8 Manage Your Stress Levels

 You may feel bored, frustrated or lonely when you have to stay at home during the coronavirus. But even if you can’t meet your family and friends, it is important to stay connected to help boost your spirit, reduce the feeling of anxiety, and get emotional support. Thankfully, technology enables us to stay remotely connected at the touch of a button.

You can also manage your stress with mediation and focus on the advantages of this quieter more restful pace of life and actually make the most of it. Be kind to yourself.

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