[Updated 1 June 2021]
MCO 3.0 has officially begun in Malaysia and as the country continues to persevere through the pandemic, everyone is doing their part in either staying at home or heading out for essentials like grocery shopping and getting the Covid-19 vaccination. Whatever it is you're doing during the lockdown, it's important to keep your health in check and we've rounded up a few handy tips that'll help in boosting your immune system and reducing the chances of falling ill.
Disclaimer: The following suggestions are not ways to prevent from contracting Covid-19, rather they are things you can do to keep as healthy as possible. If you have any questions or concerns about your health, you should always consult with a doctor or other health-care professionals.
1. Get enough sleep
It's no secret that sleep is one of the most important things you can do for your health. It plays a big role in boosting the immunity and while more sleep won't directly keep you from falling sick, getting a good night's rest certainly makes a difference. Whether you have a habit of sleeping late or been pulling all-nighters (we're guilty of this ?), insufficient sleep has shown to compromise one's immune system. Practicing things like putting your phone away before bed and listening to relaxing music will help you get started on a good sleep routine.
2. Get regular moderate exercise
According to the National Health Service (NHS), regular exercise not only helps to control your weight but it also aids in boosting your immune system. It improves blood circulation which allows immune system cells to move through the body more freely and do their job more effectively. No, this doesn't mean that you have to go out and start running a marathon - there are plenty of easy exercises perfect for beginners and those who prefer a less vigorous workouts. Jog around the neighbourhood, go for a simple walk, practice yoga or just do some simple squats or push ups. As long as you're staying active, your immune system will thank you for it ?
P.S. Put your knowledge to the test with these 8 mythbusting facts about the coronavirus that you should know about.
3. Practice a healthy diet
Eating a well-balanced diet contributes to increasing your immune system. They go hand-in-hand when it comes to nourishing your body and keeping it healthy. So, it's high time to forego the candy and snacks you have on your shelves and start eating more fruits and vegetables.
4. Reduce stress
With a lot of uncertainty and panic surrounding the outbreak, it's easy to feel stressed over the situation. Having high levels of panic and fear can actually cause an inflammatory response within the body. This means that your fight-and-flight response is greatly affected, leaving you more vulnerable to infections and diseases. To combat the feeling of being stressed, make sure to take breaks and practice some relaxation techniques such as meditating, mindfulness or positive thinking.
P.S. Beyond these tips, here are 5 powerful duas every Muslim traveller needs for protection and well-being.
5. Vitamin D
Vitamin D has been known to help strengthen the immune system and keep it balanced during the cold and flu season. While it may not be the ultimate protection from getting the virus if you're exposed, it's one of the ways you can ensure stronger immunity levels which lowers the risk of falling sick. Foods that provide Vitamin D include fatty fish (tuna, mackerel, salmon), egg yolks and mushrooms.
6. Turn on a humidifier
Did you know that you can decrease levels of flu virus at home with a humidifier? That's right! Though moderate humidity may not directly affect the flu virus itself, keeping the air more humid and having air circulation in a controlled indoor environment is a good idea especially when it comes to reducing the likelihood of catching the virus.
#HHWT Tip: If you don't have a humidifier, you can take the DIY approach by leaving your bathroom door open after a hot shower, let your clothes air dry or place bowls of water on counter tops.
7. Enjoy some sunshine
It's important to note that while social distancing is encouraged, you definitely shouldn't be cooped up indoors 24/7. Getting a dose of sunshine helps with immunity and is in fact, bad for viruses. They are easily transmitted in cooler temperatures, so heading out for some sunshine not only boosts your immune system, it also makes disease-fighting cells in the skin work more efficiently and helps the bodies to make Vitamin D. At the moment, only jogging, exercising and non-physical contact sport is allowed.
P.S. Check out this list of 7 scenic jogging spots in KL & Selangor for solo runs.
8. Maintain good hygiene
Travelling or not, keeping good hygiene should always be practiced wherever you are. From washing your hands frequently with soap and water to bringing an alcohol-based hand sanitiser and wearing a mask if you're unwell, these simple steps are essential in maintaining sanitation and creating a layer of defence against coronavirus.
P.S. If you can't help from going out, then make sure to practice these 13 hygiene tips when you're travelling.
As we do our part to persevere through the COVID-19 pandemic in Malaysia, we hope you'll remain safe at home and practice the SOPs at all times whennever you're stepping out the house.
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