Health

Use our A-Z guide to staying healthy in body and mind while self-isolating


AS more and more of us succumb to coronavirus, it is now more important than ever to take care of our health.

From ways to boost your immune system and mental health to helpful apps and podcasts, Natasha Harding, with the help of experts, offers an A-Z of ­staying healthy and happy at home.

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 Here's how to stay healthy at home during the coronavirus crisis
Here’s how to stay healthy at home during the coronavirus crisisCredit: Getty Images – Getty

APPS

There are some great apps that will make isolation that bit easier. +Well is a prescription delivery app in which you can request and track prescriptions.

To use, select your GP and medications and the medicine is delivered to your house. If you pay for your prescriptions, that’s done via the app.

Trying to get a doctor’s appointment is almost impossible now as they are so overworked. If you have got some symptoms that you want to check then WebMD is useful. As well as researching aches and pains, you can learn about different conditions and drugs on the app as well as researching treatments and diagnosis.

You can also use it to set medication reminders.

BREATH

“Breathing properly can really make you feel better,” says Dr Phil Parker, researcher at London Metropolitan University and creator of The Lightning Process, a treatment for stress.

He explains: “Stress is linked to fast breathing so slow, focused breathing helps you to stay calm and boosts your immune system.”

Try this simple exercise. Find a comfortable space and spend three minutes breathing mindfully. Breathe in for a count of four seconds then breathe out for a count of five. You’ll feel calmer and more peaceful afterwards.

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COUGH

“Coughing is often an early symptom in coronavirus infection, with 60 per cent or so developing a dry cough. There’s no mucus and the cough is frequent.

“Cough medicines tend not to help, but sweet lemon drinks can be temporarily soothing,” says Sun Doctor Carol Cooper.

DRINKING

Drink lots of water. “When fluid levels in our bodies fall even slightly, we can have headaches and difficulty in concentrating,” nutritionist Amanda Ursell reminds us.

“It can also leave us dizzy, tired, stressed and snappy. Over longer periods, not drinking enough fluids ups the chances of urinary tract infections and constipation. Adults need 1.5 to two litres of fluid a day and children around six to eight drinks.

“Water, milk, fruit juice, tea and coffee all count towards fluid intakes but don’t overdo sugars and caffeine.”

ENJOYMENT

Dr Phil Parker says: “It’s important we still have fun. Your usual go-to fun activities are probably off the menu so get creative. Use this time to think about what you always said you wanted to do — write a novel, learn the guitar, paint a portrait, or start regular yoga practice. Now you have the time to do it.”

FISH

The Sun’s Amanda Ursell explains: “Fish is a tasty way of really boosting protein, a nutrient we need for repairing muscles and organs, skin and our immune systems. White fish such as coley, plaice or cod keeps calories down, with 140 calories per 140g-baked serving, while boosting the mineral iodine that is vital for metabolism.

“Oily fish such as salmon, sardines and pilchards are brilliant for omega-3 oils and vitamin D, which may help to reduce the risk of heart disease and are crucial for mood and strong bones. Aim for two servings of fish per week, one of which is oily.”

GUT

Research scientist Dr Eileen Murphy says: “Most people are aware of the crucial role gut bacteria plays in digestion, with studies linking the microbes in our large intestines to everything from allergies to weight control. But medical and psychiatric findings also show our gut flora can influence our mood and stress levels.

“The intestines also play an essential role in ensuring a healthy immune system.

“It’s important to look after your gut health and boost your immunity — and lower your stress levels — at this time of unprecedented anxiety.

“Take a clinically proven probiotic such as Zenflore (£29.99 for 30 capsules, available from precisionbiotics.com or Amazon). It can help with stress, anxiety and stress-related fatigue.”

HANDS

The whole nation seem to be complaining about cracked hands because of extra hand-washing.

But according to Karen Gerrard, hand and skin expert and founder of Seams Beauty, there are things we can do to help our mitts. She explains: “Sing one round of Happy Birthday when washing your hands. Make sure your hands are dry afterwards. It is important to stop skin becoming damp, which can lead to soreness and chapping.

“Use a soft towel. Ideally, a piece of kitchen towel because it softens when wet and can go straight in the bin, negating a build-up of germs on the communal family towel.

“Drink plenty of water to keep your skin hydrated — if you pinch the skin on the top of your hand and it doesn’t instantly bounce back, you may be dehydrated. Moisturise your hands at least three to four times a day. Everything we touch is porous, so try not to run your hands over paper, clothes and surfaces.”

IMMUNITY

Immunologist Dr Jenna Macciochi says: “If you’re feeling run down or just want to make sure you are in the best of health, a high dose of extra vitamins such as C, D and minerals such as zinc can really help. These ingredients have been shown to both protect the immune system and speed up recovery from sickness.

“In order to build your immune system as much as possible, a holistic approach is best — covering all the bases. In times of need, take a dose of max-strength vitamins from Tonic Health.” (20 sachets for £11.99, tonichealth.co).

JUGGLING

Work, home-schooling, queueing at the supermarket and trying to keep everyone happy is the reality for most of us at the moment. Life coach Vikki Rimmer advises: “Stop and prioritise. Lists are helpful, but working out what is at the top can be really beneficial.

“Hold your hands out in front of you and imagine putting one of your tasks in one hand, and a second in the other hand. Visualise them, give them a mark out of ten for importance. Whatever one scores highest, put that at the top of your to-do list.

“Take the next item, put it in your now empty hand and compare it with the remaining task, grade again, and pop the one with the highest marks second on the list, and so on.”

KALE

Amanda Ursell advises: “Greens such as kale, spinach and Swiss chard are immune-boosting foods high in vitamin C. They also contain folate, another immune booster. Get a portion of leafy greens daily if possible. If the supermarket is running low in stock, try a farm shop or online delivery.”

 Yoga helps to power up your immune system because it lowers stress hormones
Yoga helps to power up your immune system because it lowers stress hormonesCredit: Getty – Contributor

LONELINESS

Dr Phil Parker explains: “This is linked to ill health, so friendships and connections are as important as ever — and they actually change the way your brain works. Even if you can’t see your nearest and dearest, it’s still possible to stay in touch using social media and apps such as FaceTime and Skype. Or host a virtual pub ­lock-in via Zoom. Keeping friendships alive boosts physical and mental health.”

MENTAL HEALTH

Life coach Anna Williamson has tips to help protect you. She says: “Create a framework for your day. Routines create stability and reduce feelings of anxiety and lack of control.

“Make sure your to-do list is achievable and don’t overload yourself with too many things or you will end up increasing stress levels.

“And talk. During times of uncertainty, we can hold all kinds of horrible thoughts and feelings in our heads, which tend to gather pace and momentum when bottled up.

“So make sure you have a ‘brain dump’ and talk to someone about how you are feeling to reduce worry.”

NATURE

The advantages of being outside in nature are huge. If it’s not possible to go for a walk, getting in the garden or even tending to plants have benefits. “Getting out in nature is crucial”, says The Yorkshire Forager Alysia Vasey. “Kids love picking berries, exploring wildlife and seeing the arrival of spring — at a distance from others, of course.”

ORANGES

“We all know they are great for vitamin C,” says Amanda Ursell, “One orange gives you double your daily target for this nutrient, which is vital for your immune system, and has just 60 calories per serving.

Scientists have recently discovered that the super-nutrient ‘nobiletin’ in oranges helps reduce obesity in mice as well as lowering insulin and cholesterol.

“Tucking into the citrus fruit is a great way to notch up one of your five a day and may even help a weight-loss plan.”

PODCAST

Dr Phil Parker says: “You might find that podcasts are your lifeline just now. Pop one on and let it speak to your unconscious. I have created a list of free podcasts on iTunes that help people to find calm and relaxation.” The Importance Of Hope podcast is an inspiring podcast to listen to. See philparker.org/phils-podcasts.

QUIZZES

Keeping the brain active is important. Puzzle and brain-training author Dr Gareth Moore has written countless quiz books for adults and children. Stay Sharp! The Ordnance Survey Puzzle Tour Of Britain and Wordsearch Workout For Clever Kids are some of his best.

ROUTINE

Biologist and nutrition expert Keeley Berry says: “Routine is often hailed as the foundation for healthy living, but we’ve all had our daily work, fitness and family lives disrupted?

“Creating a new routine for the time we remain at home will help us to feel more in control in uncertain times.

“Firstly, aim to go to bed and wake at the same time you would usually. And use mealtimes as the foundation of your day, taking time to enjoy preparing and eating three healthy meals.

“When it comes to a weekly routine, keep things simple. If you usually go to a gym class on a Wednesday night, maintain that routine but do a home workout on that day instead. If Friday nights usually means socialising with friends, your new routine could be to catch-up with a video call.”

SPACE

Kimberley Wilson, psychologist and author of How To Build A Healthy Brain says: “Have a designated escape room or space in your home where you can be by yourself. If everyone respects that a certain corner or room represents alone time, it can alleviate cabin fever.

“And try different board games, crafts, puzzles or new skills to give your brain the novelty it craves.”

TIDYING

According to Psychology Today, clearing out the clutter has been proven to calm your mind and make you feel less anxious. Lynsey Crombie, also knows as the Queen Of Clean, says having a system in place for organisation will transform your life. Her book The Easy Life reveals top tips to spring clean your home.

She says: “The best system is to spend ten minutes per week in each room tackling clutter zones. These are places such as the chair in your bedroom with all clothes on and kitchen surfaces where loose paperwork gets dumped.

“No matter which way you choose to declutter, make sure it is a system you can work to and keep in place.”

UNDER THE WEATHER

“If you feel below par, it’s a good time to visualise happier times,” says Dr Phil Parker. He adds: “Spend some time recalling positive memories reduces stress and boosts your health. It also reduces stress levels and boosts the immune system.

“As you laugh, oxytocin and other health-boosting chemicals are released so get that brilliant photo album out.”

VITAMINS

Keeley Berry says: “Now is the time to take stock of the vitamins we need to keep the immune system working efficiently.

“Staying indoors when we would more likely be getting out in the spring sunshine may mean our vitamin D stores dip, so I recommend taking a vitamin D supplement to support your mental and physical wellbeing.

“Vitamin B12 will also help to maintain energy levels and ensure cognitive functions are working normally.”

WORRYING

Nutritionist and author of The Art Of Sleeping Rob Hobson says: “Many of us are worrying about things we didn’t ever think possible. Watching the news before bed or spending hours on social media aren’t great to do late in the evening. Instead, go to bed with a clear mind by jotting down your any worries that are troubling you.”

X-RATED

Sex will give the immune system a boost so continue to make it a priority. “To have a great sex life, many couples will need to make effort to prioritise time alone with a partner at least once a month,” says sex doctor Dr Karen Gurney, author of Mind The Gap.

YOGA

This exercise helps to power up your immune system because it lowers stress hormones and also helps condition the lungs and respiratory tract because of the focus on deep breathing. Yoga teacher Natasha Hope says: “Now is an ideal time to fit in some yoga. The Daily Yoga app offers more than 100 classes including beginner and weight-loss options.”

ZZZZZ

Sleep is vital at this difficult time. Rob Hobson explains: “Creating a sleep ritual will help you to deal with stress. Try to go to bed at the same time every night, ensure the room is dark and cool and avoid your phone before you turn off the lights.”

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