15 Best Ways to Keep Yourself Safe & Healthy
Since its onset in December 2019, Covid-19 has admittedly been on everyone’s mind and conversations. The world has wholly come together to fight the pandemic by adopting an informed approach of social distancing and safety measures. True, no one is utterly safe, but we can combat the virus efficiently by adhering to a few simple measures and stay healthy.
- Supplements to boost immune system: Yes, you get your daily dose of fruits, greens and veggies. But the biggest assumption that we humans make is that we consume the recommended dose of vitamins and minerals packed in 3 – 4 meal portions through the day. Though fruits, vegetables and herbs help to boost immune system, you require immune system booster vitamins for comprehensive health.
- Vitamin C: Let’s start with Vitamin C. Also called ascorbic acid, Vitamin C is a water-soluble nutrient food found in a few foods. Though you’d reach out for that favourite orange or take a sip of lemonade to quench your thirst, are you sure you’re getting the required Vitamin C dosage day in and out? Unfortunately, the answer would be no. But thankfully, you could start with over the counter Vitamin C supplements. Start with 1 g of Vitamin C. Unlike other supplements, the human body takes a while to accept it and a high dose could lead to diarrhea. As your body gets accustomed to the dosage – which is 3 to 4 weeks – you could increase it to the doctor-recommended dosage of 3 g or 3000 mg.
- Vitamin D: As you may be aware, nutrient absorption mostly declines with age. Vitamin D or commonly called the ‘sunshine vitamin’ is also one of the best supplements to boost the immune system. The skin automatically generates Vitamin D when exposed to sunlight. The vital point to be noted here would be the timing & mode of sun exposure. It needs to be ideally between 10 am – 12 pm for at least 20 minutes. Clothing has to be extremely light; men could go shirtless too. Do not rush home to wipe off your sweat or have a shower post sun exposure, though. This could destroy the vitamin D that was generated with exposure to the sun. The sweat needs to remain on your body and a bath after 3 – 4 hours is recommended. It helps in keeping bones strong and healthy and gives a protective cover to the immune system. You must also have recommended doses of Vitamin D 2000 mg IU everyday.
- Magnesium: Magnesium (citrate/malate) is bioavailable magnesium chelate that supports the metabolism and utilization of carbohydrates, amino acids and fats for energy. Magnesium (aspartate) helps activate enzymes for physiological functions including cardiac health. Although a daily dose of 2000 mg is considered ideal, start small as it can upset your system if your body is not conditioned to it. Begin by taking 500 mg tabs twice a day. Once your system is familiarized with magnesium, dosage can go up to 2000 mg per day. Zinc: Chelated zinc is a kind of zinc supplement ideal for those who aren’t getting enough zinc in their diet. Zinc is a micronutrient found in cells in the body that helps the immune system and supports the protein production in the body. Zinc Chelate or Zinc Glycinate 30 – 50 mg is the recommended dosage for adults. If you need to looking to elevate your defence mechanism and protect yourself from viral attacks, you could even increase the dosage up to 100 mg. Stay healthy and armour your body against viruses with Zinc.
- Selenium: Selenium is and micromineral found in soil, water and a few foods. Deficiency of selenium can cause underactive thyroid. This potent anti-viral mineral is administered even to HIV patients. The recommended daily selenium dosage is 200 micrograms. Both zinc and selenium help combat viruses by denying its entry to the system and settling down. Yes, it’s a good thing to follow the doctor’s orders!
- Drink hot liquids: It is essential to keep yourself hydrated by drinking warm to hot liquids. It could be hot tea, coffee or even warm soups, which are immunity-boosting foods for both children and adults. It is important to keep a glass of warm water handy as well. Sip on it every 30 – 45 minutes. Also, remember to gargle with salt water thrice a day, especially if you are 60 or above. Yes, these should work like armor. Drink up to boost your immunity system.
- Once home, wash up: It could be a trip to the grocery store, for medicines or to the nearest ATM. Virus can latch onto the body from any place at all. It can stick to your items of clothing and even hair. The minute you get back, remember to take a warm shower with a good soap.
- Wash metallic surfaces: Keep those metallic surfaces at home squeaky clean preferably with Lizol or mild bleach. Your kitchen tops, doorknobs, window hinges… this is due to the startling fact that viruses can remain up to 9 days in these unchecked areas.
- No smoking: This is probably a health hazard you’ve been overlooking for a while now. Not any more! For your family’s and your own sake, quit smoking and stay in the best of health.
- Wash your hands: Change your child’s favorite nursery rhyme today! Teach them and sing in unison, when you’re happy and you know it, wash your hands… yes, strictly every half an hour or so, insist on hand hygiene in the family. Give your hands a good 20-second wash.
- Eat right; stay healthy: Remember to increase your fruit and vegetable intake now. They help in not just adding Vitamin C but also load up zinc in your system.
- Keep your distance: In case you need to head out or have someone at the door, always avoid person-to-person contact. Keep a safe 6 feet distance. Stay safe, be careful.
- Avoid illnesses: Once you try and remain healthy, it is unlikely for you to catch a cold. Avoid cold water and fizzy drinks for now. Catching a cold can deplete your immune system and you run the risk of something more severe.
- No more sore throat: Should you get a sore throat, check the helpful pointers above and try to mitigate it. Especially salt water gargling would be able to provide immediate relief. Remember the virus sticks in your upper respiratory tract for at least 3 – 4 days before it heads to the lungs and troubles you further.
Be in all-round health and wellness with these simple and smart tips. Stay indoors. Stay safe.
Authors: Dr. Lenny Da Costa, MBBS, DGM, FCMT, FINEM & LowCarb Lifestyle