Since March 15, the coronavirus (Covid-19) has been spreading rapidly worldwide. Many people are wondering what they can best do to ensure they become more resilient (less susceptible). We are all (I hope 😉) taking the measures from the national government seriously to prevent further spread as much as possible. But what can you do yourself to stand stronger?
In De Telegraaf of March 19, three experts – Professor Eric van Gorp (virologist Erasmus MC), Professor Erik Scherder (neuropsychologist VU), and cardiologist Leonard Hofstra (Amsterdam UMC) – gave tips to make ourselves more resilient.
1. Eat healthy
Fantastic research shows that eating flavonoid-rich foods leads to an increase in interferon, an antiviral substance. Flavonoids are found in dark chocolate (cocoa), (green) tea, blueberries, redberries, raspberries, blackberries, citrus fruits, and green leafy vegetables. Therefore, eat more of these types of products. Every week, we post recipes and cooking videos in which we teach you how to make delicious meals using the products mentioned above.
2. Watch your protein intake
Dietitian Marjanne Prins gives special nutritional advice for the older, vulnerable group with lower resistance. The virus is most dangerous for them. „Our resistance resides primarily in our muscle mass, and older people have less of that. Your body cannot function without protein, because you need it, among other things, to produce antibodies and enzymes for the immune system. And if you don't get enough of these through your diet, your body breaks down muscle mass to produce antibodies. So, what can we do to boost our resistance: eat enough protein such as fish, meat, poultry, dairy products, and eggs (after Easter, you should be well-stocked with the latter 😉). Additionally, it is important to take extra vitamin D3 (which you also obtain by being outdoors) and to get enough vitamin C from fresh fruit or vegetables. The mineral selenium also helps to strengthen your immune system. You can find it in nuts, fish, and brown rice, among other things.” In our online lifestyle program, we use an exercise and nutrition app that gives you insights into what you eat daily, as well as whether you are getting enough protein, fats, and carbohydrates.
3. Avoid stress
It might be a bit difficult right now, given the coronavirus threat and the measures taken. Your kids are home all day, you have to be both parent and teacher while also working from home, we sleep more restlessly (dream more) due to all the coronavirus issues, and there are undoubtedly other things causing you more stress at the moment. All this stress reduces the effectiveness of your immune system. In recent weeks, several medical scientists have once again emphasized that everything revolves around a healthy lifestyle (body composition combined with your physical condition). A healthy lifestyle strengthens your immune system. In addition to daily workouts, our lifestyle program includes weekly workshops and lectures, such as one on what you can do to ensure you know how to manage stress effectively.
4. Get enough sleep
After a bad night's sleep, you are more susceptible to infections. Therefore, ensure you get enough sleep; on average, this is at least eight hours. If you still wake up feeling tired, it is likely that you have not had enough sleep. Waking up rested can easily be used as a benchmark to assess for yourself whether you can improve in this area or if you are already doing well. We also have a workshop in our lifestyle program to help you improve your sleep.
5. Exercise or play sports
It has been shown that exercise releases white blood cells, which are necessary to neutralize external invaders. Therefore, exercise (train) at least 3 times a week. And move for at least half an hour daily. We offer 1 to 2 daily workouts that you can perform live at home at a later time, whenever it suits you.
Due to the measures taken by the national government, gyms, sports clubs, and associations are closed until at least April 28, and there is a chance they will remain closed longer, making training difficult for many. We, too, have had to completely overhaul our services (which are normally very personal). But we didn't give up! We wanted, ESPECIALLY during this period, to be able to continue helping our members (and other people) and providing them with: exercise tips – (Live) training(s) – nutrition and lifestyleadvice – online coaching – to ensure that they can continue applying the recommended training sessions, along with nutrition and lifestyle advice, from home.
The 5 points above and many more are all covered in our Lifestyle Program, which we offer online. As you read above, it is even more important that you invest in this now!
Via HealthCoachPlus you get 1 week free access to the Online Lifestyle Program. So there are no here costs connected to it! After your free week, you can indicate whether you want to continue with this awesome online program to work on a healthy and fit body at home 😉
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