2020 will be remembered for the list of nonpharmaceutical interventions (NPIs) we heard over and over and over with regards to COVID-19 and the prevention of spread. We all know the drill, wash your hands, socially distance, wear a mask, and stay home if you are feeling unwell.
While personal health may not prevent someone from catching a virus, maybe it helps coping with the uncertainty of the times, a sense of control or structure.
The following is a brief list of healthy activities one might consider adopting in 2021.
1. HYDRATE.
We often hear adults should drink eight 8oz glasses of water a day. Truthfully the amount of water you should drink varies based on several factors including climate, activity levels, sex and age to name a few. The Centre of Disease Control and Prevention website (www.cdc.gov) says “water helps your body: Keep a normal temperature, lubricate and cushion joints, protect your spinal cord and other sensitive tissues, get rid of wastes through urination, perspiration, and bowel movements.”
Canada’s Food Guide (www.food-guide.canada.ca) suggests "water as the beverage of choice, in an effort to reduce intake of sugary drinks such as pop, juice and sports drinks. Sugary drinks are the main source of total sugars in the Canadian diet, and excess sugar is linked to obesity and heart disease.”
While you can get water from eating things like fruits and vegetables, the most efficient way is to simply drink it.
To increase water consumption try carrying a water bottle, serving water with meals, having a glass upon waking, using a straw, drinking non-caffeinated teas, or adding fruit to your water.
Being properly hydrated is also essential for moving nutrients through your body.
2. NUTRITION - EAT THE RAINBOW.
The Victoria State Government in Australia recommends eating a rainbow every day. Their website describes this as “more than just getting enough fruit and veg – it's about eating a wide variety of foods, so your body gets all the essential nutrients it needs.” For example, red foods, like watermelon and tomato, are rich in antioxidants while yellow foods yellow foods, like corn and pineapple, are rich in beta-carotene, a source of Vitamin A for the body. Check out their website at https://www.betterhealth.vic.gov.au/blog/blogcollectionpage/eat-a-rainbow for a full colour guide to fruits and vegetables to learn more about the unique health benefits of each colour group.
While fresh fruits and vegetables can be expensive in off-peak season, Canada’s Food Guide suggests using canned or frozen varieties that are low in added sugars, added salts, added seasonings and without breading or rich sauces.
3. THINK OUTSIDE THE BOX.
Canada’s Food Guide “has a stronger focus on choosing more whole foods and fewer ultra-processed foods. Many studies support the heart health benefits of eating vegetables, fruit, whole grains and protein, while reducing your intake of ultra-processed foods loaded with sodium, sugar and saturated fat. (The guide calls them “foods that undermine healthy eating.”) As people in Canada have consumed more ultra-processed foods in recent years, we’ve seen rising rates of obesity, cardiovascular diseases, high blood pressure and type 2 diabetes.” An easy way to avoid accidentally purchasing an abundance of processed foods is to shop with a list and only go down aisles where you need something. The perimeter of a grocery store tends to have less processed foods. Alternatively, shop at small local farms and shops to further limit your exposure.
4. SUPPLEMENT.
If you can’t get all your required nutrients from food, then it’s time to consider a supplement. For many this may mean taking a daily multi vitamin. In its article “5 Vitamins That Fight the Flu—and The Foods That Contain Them”, aaptiv.com recommends
Vitamin D, “Unfortunately, it’s found naturally in very few food sources and is mostly obtained through sun exposure, which is why supplementation is important for people at risk of deficiency….emerging research shows that vitamin D has disease-fighting properties and can help bump up immunity to fight off infections”
Vitamin C, “Vitamin C is one of the most powerful antioxidants available….. while vitamin C might not entirely prevent you from getting sick, there is proof that it can aid in recovery”
Vitamin B6, “one of the hallmark signs of vitamin B6 deficiency is a weakened immune system and a decrease in the production of serum antibodies. [This] makes you more susceptible to the flu and other respiratory infections”
Magnesium, “Not only does it assist in bone formation, heart health, decreasing inflammation, and relieving stress, but also keeping the flu at bay” and
Zinc, “taking zinc can reduce the duration of symptoms of infections like the common cold to keep you feeling healthy all year long”
5. SLEEP.
SCL Health lists eight benefits of a good night’s sleep. Number one on that list, “Sleep Can Boost Your Immune System. When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way — like colds or the flu. And according to the well-rested sleep specialists over at the American Academy of Sleep Medicine, proper sleep can also make vaccines more effective, which is obviously a plus.” The other seven reasons are “Gaining Zzz's Can Help Prevent Weight Gain, Sleep Can Strengthen Your Heart, Better Sleep = Better Mood, Sleeping Can Increase Productivity, Lack of Sleep Can Be Dangerous, Sleep Can Increase Exercise
Performance and Sleep Improves Memory. For the full article go to
https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/
6. EXERCISE.
According to heartandstroke.ca “For those searching for the fountain of youth, exercise is the next best thing”. Further, “everyone needs activity. It’s always a good idea to add physical activity to your life, regardless of your age. Physical activity can: dramatically lower your risk of heart disease and stroke, help prevent and control risk factors such as:
high blood pressure
high cholesterol
type 2 diabetes
osteoporosis
certain types of cancer
obesity
reduce stress levels, increase energy, improve sleep, and improve digestion.”
How much exercise are we talking here? “Heart and Stroke recommends adults should accumulate at least 150 minutes of moderate - to vigorous - intensity aerobic physical activity per week, in bouts of 10 minutes or more.” For tips on what to do or how to get active check out their website at https://www.heartandstroke.ca/healthy-living/stay-active/tips-to-get-physically-active
7. MEDITATE. The mayoclinic.org totes meditation as “A simple, fast way to reduce stress.” Meditation has been practiced for thousands of years and appears in many of the popular self help books the days like “You Are a Bada$$”, “The Way of the Seal” (as in Navy Seals), and anything self help guru Tony Robbins touches. I mean, maybe there is something to this meditation thing.
One study conducted by the University of Wisconsin (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582749/) showed that meditation may be more effective than exercise at preventing the cold and flu. They also found that if you do get sick, meditation effectively reduced symptom severity.”
In the article “12 Science-Based Benefits of Meditation”, healthline.com surmises that “Meditation is something everyone can do to improve their mental and emotional health. You can do it anywhere, without special equipment or memberships. Alternatively, meditation courses and support groups are widely available. There’s a great variety of styles too, each with different strengths and benefits. Trying out a style of mediation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.” That full article is found here https://www.healthline.com/nutrition/12-benefits-of-meditation.
While this is not an exhaustive list of healthy habits, I do encourage everyone to try something new, a new food, a new experience, a new activity.
“The doer alone learneth.” –Friedrich Nietzsche
Wishing you all health and happiness in 2021.
Comments