Unfortunately, the news is dominated by the COVID-19 (novel coronavirus). Our NHS has published guidelines on the best behaviour to reduce infection rates and to protect the vulnerable from the virus. We are all cleaning our hands more intensively and frantically disinfecting surfaces and keeping social distancing. In this antiseptic atmosphere, I thought it could be helpful to revive some tips to naturally boost our immune systems.
While we should avoid close contact with other people and public gatherings, why don’t we rediscover the benefits of a good walk and fresh air? A nice walk along our wonderful beaches, in the woods, or even just around the block will help you oxygenate your lungs and the body.
- While walking at your pace, make sure you swing your arms (avoid carrying anything). If you feel like it, then increase your pace.
- Keep your chest and head up and take deep breaths.
- Stop at half-way and stretch your arms over your head and take a further deep breath, add a side stretch if you want
- Walking during the day will help with the absorption of Vitamin D, important to prevent bone loss and reduce the risk of heart disease, weight gain, and various cancers. Enjoying more sunlight also has a positive impact on your sleep and mood.
Stay hydrated and eat well
Make sure you drink at least 2 litres of water per day. Don’t like water? Ginger tea, lemon water, or any herbal tea tastes wonderful and is even better for you! Increasing vitamin intake with fresh vegetables (especially antioxidant-rich leafy greens) and fruits is good for your health. Why not take the opportunity to experiment with new, healthy dishes to replace fast food? Recipes books and the internet are a great resource for this. Also, you can boost your health with certain spices such as fresh turmeric, ginger, and garlic.
Aromatherapy oils against COVID 19
You can boost your immune system by burning essential oils, which can be a powerful support to our health, and they smell wonderful. We recommend tea tree, lemon, eucalyptus, clove, and oregano. A few drops in a diffuser, burner, or even in your bath will help. However, you should always use a carrier oil when using essential oils in contact with the skin and avoid your face, and avoid altogether if you have eczema.
Working from home
Working from home can be taxing for your back and neck if you don’t have a dedicated desk, so make sure to sit comfortably upright at a table. If it’s too high sit on a cushion or if it’s too low put some books under your laptop or monitor, and adjust the screen so that you can look forward. Avoid working from the sofa and if you can work in the daylight.
It’s easy to stay fit at home. Tools like resistance bands, gym balls, and wobble cushions can make your exercise routine more fun. You can warm up by jogging in place or up and down the stairs. Many simple exercises such as squats, lunges, and sit-ups can be performed at home in many variations.
No dumbbells? No problem! Tinned foods or bottled liquids work just as well.
Household chores can get your heart rate up when performed with vigour. Stand on a towel and with quick short movements try to clean the floor!
Don’t forget to stretch to cool down and take deep breaths during your workout and drink plenty of water to rehydrate.
We are here for you
The Swissphysio team is happy to answer your questions and provide FREE advice during this COVID-19 crisis. When appropriate we will offer home visits. If needed, we can even arrange Skype sessions. You can buy the mentioned equipment at the clinic and if needed we can deliver to you.Published on: 13th March 2020