1. Consume a range of food including vegetables and fruits: Each day consume a mix of whole grains such as maize and rice, fresh fruits, vegetables, wheat, legumes such as beans and lentils along with the non-veg items such as fish, meat, milk, and eggs. The whole grain food must include millet, wheat, oats, maize, and brown rice as much as possible. These foods are rich in fiber and allow you to feel full for a long period. As far as snacks are concerned, opt for fresh fruit, raw vegetables, and unsalted nuts.

2. Cut back the salt intake: Limit your salt intake to 5 gm every day. This is equivalent to a teaspoon. While preparing and cooking food make use of salt sparingly and decrease the salty sauce usage and also reduce the use of condiments such as stock of fish sauce, soy sauce, etc. to stay healthy. When you are using dried or canned food, select a range of vegetable variety, fruits, nuts without added salt and sugar. Get rid of the salt shaker from your dining table. You can experiment with fresh or dried spices and herbs for additional flavor. Check labels on the food items and select the products having lower sodium content.

3. Consume moderate fat and oil: To stay healthy you need to replace ghee, butter, and lard with healthy fats such as soy, corn oil, sunflower, or olive oil while cooking. Use white meat such as fish and poultry that are normally lower in fat than compared to the red meat. Get rid of the visible fat and reduce the consumption of processed meat. Choose low-fat and reduced-fat versions of dairy products and milk. Avoid all baked, fried, and processed food that contains artificially produced fats. Rather than frying, you can try boiling or steaming the food during your cooking.

4. Drink sufficient water: Staying hydrated is critical for your optimal health. When it is available and is safe for consumption the tap water is the cheapest and healthiest drink. Consuming water rather than sugar-sweetened beverages is a good way of limiting the intake of sugar and excessive calories.

5. Limit your sugar consumption: You can limit the intake of sugary and sweet drinks such as fruit juices, fizzy drinks, powder concentrates, sports and energy drinks, flavored water, ready to drink coffee and tea, and flavored milk. Opt for fresh fruit rather than cakes, cookies, and chocolate. If you need to choose other deserts, opt for lower sugar products and eat only in smaller portions. In the case of children, avoid sugary food. Avoid using sugar and salt in the food given to the children less than two years old.

6. Avoid the use of alcohol: Alcohol is never a part of any healthy diet. Consuming alcohol does not provide protection against coronavirus and it may turn out to be dangerous. Excess and frequent consumption raises the risks of injury and causes long-term damage such as liver damage, mental sickness, and heart diseases.

If you are looking to stay healthy during the coronavirus pandemic and are willing to switch to a healthy lifestyle you can also think about taking a massage sometimes. You may contact Maria’s Professional Massage for a session. Maria is an experienced therapist and can deliver a professional job especially in the Clearwater area.

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These simple rules will help you stay healthy at work.

1. Keep distance

A safe distance is about one and a half meters. When you walk fast, run, ride a bicycle, it can increase to 4–20 meters.

If you keep such a distance with others, the smallest droplets of saliva that will not reach you when talking, coughing, breathing will cause another – possibly infected – person. And you, in turn, do not share your own.

2. Try changing your work schedule

Your task is to make it possible to get to work and leave it before or after rush hour. In this case, you don’t have to jostle in crowded public transport or walk along crowded streets where it is difficult to maintain distance.

3. Use less public transport

If possible, get to the place of work by your car or bike or walk. Naturally, at a safe distance from others.

And try not to use elevators. Even if the cab comes empty, you don’t know who was riding it 10 seconds before you. The virus can still remain in the air.

4. Wear a mask in the workplace

Wear the mask all day. Do not touch the mask with your hands after putting it on. If you still touch, wash your hands with soap or treat with an antiseptic gel.
As soon as the mask becomes wet from breathing, replace it with a new one. Usually, you have to do this every two hours.

Only remove the mask by the mounts. In no case do not touch the part that is adjacent to the face. After this, the disposable medical mask should be immediately discarded, the reusable – sent to the wash.

5. Disinfect hands

The main transmission route is airborne. But there is a risk of contracting by the contact way: first, touch the surface on which the coronavirus sat, and then touch the mucous membrane of the nose, mouth, or eyes.

Therefore, it is extremely important to wash your hands regularly during a pandemic.

6. Avoid handshakes and friendly kisses

In a pandemic era, such contacts are a surefire way to share the virus with others or pick it up yourself.

7. More often ventilate the room

There is no data on how long the coronavirus can remain in the air. However, WHO still advises opening windows regularly.

WHO recommends ventilating workrooms every two hours. This will help purify polluted air and reduce viral load.

8. Normalize your sleep schedule

During the period of self-isolation, you may be used to going to bed deep after midnight and waking up closer to noon. But, returning to work, you need to rebuild your sleep again – so that you sleep at least 7-8 hours a day. It is important to maintain immunity.

9. Watch for food

Good nutrition is another important element of normal immunity. Snacking at work fast food is not worth it now.

Cook at home and take along lunches, which contain all the necessary elements of a healthy diet: vegetables, fruits, meat, dairy products, whole grain bread.

10. Drink enough fluids

The fluid is essential for the body to maintain immunity.

A volume of about 3.5 liters for men and 2.5 liters for women per day is considered sufficient. It also includes the liquid that you get from liquid foods and vegetables. Therefore, in order not to make a mistake, monitor your health.

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Scientists are still puzzling over the creation of a vaccine against coronavirus. And opinions on how a healthy person can avoid coronavirus infection also differ.

Nevertheless, doctors agree that the stability of the immune system plays a key role here. As well as in the process of recovery.

Foods that boost immunity

Regardless of whether you directly fear the coronavirus, or just think about proper nutrition, there are several products that you can not do without.

According to numerous studies, with daily use, they can make a huge contribution to strengthening immunity.

And most importantly – you can buy them in a regular store. Neither pharmacies nor, especially doctors, will be required for this.

To begin with, of course, it is worth recalling honey, which contains many vitamins – A, B, C, E, K, as well as folic acid. It also contains abundant flavonoids, which regulate the activity of enzymes in the body.

Of course, it is worth eating only natural honey. Artificial will bring you nothing but an excess of sugar.

Dairy products are also crucial for immunity. Do not abuse sweet yogurt or pure milk. To increase immunity, it is worth consuming kefir. They contain probiotics that normalize digestion and help to remove toxins from the body.

Nuts contain extremely useful omega-3 fatty acids and vegetable protein, which, unlike proteins in meat, does not lead to the formation of toxins in the body. Well, besides, nuts are rich in potassium, magnesium, and phosphorus, which greatly contribute to strengthening the immune system.

Citrus fruits are a source of vitamin C, which, although it is not really the “plaster for all sores” that was considered in the 20th century, is still extremely important for the immune system.

And finally, the berries. Blueberries, raspberries and other berries are rich in vitamins and antioxidants and are simply “turbo boosters” for immunity.

Activities that boost immunity

We should not forget that immunity depends not only on vitamins and minerals but also on several other factors.

For example, stress, especially chronic, leads to a decrease in immunity.

Even such a “trifle” as an air humidifier in an apartment can affect your immunity. As well as regular wet cleaning. Breathe in the fresh air, and the body will thank you for it.

Doctors also recommend that you adhere to the daily routine – to get up and go to bed at the same time.

Physical activity is essential for the normal functioning of the immune system, doctors say. It is not necessary to immediately begin to “stick” in the gym for long hours every day. Two 15–20 minute walks daily are enough.

Also, it does not hurt to get a habit of regularly taking a contrast shower.

You also need to remember to drink enough water every day. It can be from 1.5 to 3 liters of ordinary water per day, depending on your body weight.

And, of course, quit smoking if you have not already done so! This is not only a risk factor in terms of oncology and cardiovascular disease but also a huge stress factor, doctors say.

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In connection with the spread of the coronavirus, many organizations switch to remote operations to ensure the safety of their employees. But how to organize a productive workflow within the walls of your home, where there is a refrigerator nearby, a bed with a blanket, and household members who constantly distract from the workflow.

There is a list of special rules for people who work on freelance. They are quite simple, and if you follow them, then you can work quite productively.

Rule 1

Organize your workplace at home. It should not be your comfortable sofa or soft bed. A full-fledged workplace will set you up for work. Whether it is a desk or an armchair with a side table, it’s up to you. In this place, you should have organized special lighting, and also there always needs to be in order. A calendar, notepad and other various work items are also necessary at your workplace. It will be good to systematize you.

Rule 2

Provide yourself with the Internet. You can’t work without him.

Rule 3

Communication with colleagues. If we work remotely, then we work with some kind of load. It is necessary to agree with your colleagues about the time to get in touch. In large companies, this can be work in Skype or Zoom. Suppose you select Monday, Wednesday, and Friday, and at this time hold online meetings and resolve work issues.

Rule 4

Hard deadline. Plans are set, work is being done, and then the deadline issue becomes relevant. In a situation of remote work, your boss must rigidly set specific deadlines for the delivery of work.

Rule 5

The mood. Perform your usual morning ritual to create a working mood. For example, if you are used to drinking coffee — drink, flipping through a news feed — please. In general, try to recreate your real workflow.

Rule 6

Down with irritants. For productive work, make sure that all extraneous noise sources are eliminated. Turn off the TV, if you have pets, put them in another room. The less extraneous noise, the better the performance.

Rule 7

Without any concessions. An even tougher environment is created at home than at work. Because at work we are systematized by the fact that we came to the place where we work. You can’t let yourself relax at home.

Rule 8

I am working! Tell relatives or your household that you are working and that you should not be distracted.

If the question of switching to remote work makes you feel like a panic attack, then create more space for yourself and take breaks. Open the curtains so more space is created and you see the perspective. Take breaks for yourself. Because when you see only a monitor screen and four walls all day, it becomes uncomfortable. Get up — walk around. Ideal option: 45 minutes of work and 15 minutes of a break.

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