Work on your immune support 

Who doesn’t want a healthy immune system? But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Because COVID-19 comes with cold and flu-like symptoms, Vitamins B, C and D, as well as zinc may be helpful in boosting your immune system and fighting the illness in the same way they can help you get over a cold or flu.

It is important to note that no vitamin or supplement can cure COVID-19, nor is there solid evidence any non-FDA-approved vitamin or supplement has any effect on COVID-19. Immune supporting effects of supplements and vitamins in the context of the coronavirus is theoretical. Vitamins and supplements may interact with one another in your system and with prescription or over-the-counter medications. Notify your doctor about all the drugs and supplements you are taking, and do not start a vitamin regimen without consulting your physician.

  • Vitamin C

Generally, vitamin C can help you fight a cold faster or ease your cold symptoms if you were taking it prior to getting sick. As an antioxidant, vitamin C can help reduce inflammation—and lung inflammation is a severe symptom of COVID-19, which can lead to respiratory distress or even death. So if you’re still healthy, it doesn’t hurt to start taking vitamin C now.

 

  • Vitamin D

The primary function of vitamin D is to help your body maintain optimal blood levels of calcium and phosphorus, which you can get through exposure to the sun’s ultraviolet rays, or through supplements and the foods you eat. Getting enough vitamin D can also protect you from respiratory infection. Vitamin D supplementation significantly decreases the chance of respiratory tract infections, based on clinical studies published in theJournal of Pharmacology and Pharmacotherapeutics.Many people have a hard time absorbing vitamin D from food, so if you have a vitamin D deficiency, supplements might be what you need.

  • Zinc

Popping a zinc throat lozenge, or taking an over-the-counter cold remedy with zinc in it helps shorten the length of rhinovirus colds. Zinc also helps symptoms—nasal congestion, nasal drainage, sore throat, and cough—resolve sooner. For a faster recovery, start taking zinc to treat your illness within the first 24 hours of symptoms. A proper dose of zinc is 75 mg, but beware: Taking more than 150mg per day of zinc could cause zinc toxicity and also have a negative impact on your immune system. If you’re taking more than one zinc medication, check with your doctor first to prevent adverse reactions.

  • Elderberry

Full of antiviral and anti-inflammatory properties, elderberry syrup is used as a remedy for colds, flus, and bacterial sinus infections. Elderberry works by reducing swelling in the mucus membranes. Some studies suggest elderberry extract reduces the duration of the flu, which is why some believe it may also help your immune system against coronavirus (COVID-19) infection.

 

  • Acai berry

Acai berry is such a potent antioxidant and stimulator of the immune system, researchers are studying it as a potential treatment for all kinds of conditions, and it's often used for the support of general health and immune function.

 

 

Work out at home 

Just because gyms are closed doesn't mean you shouldn't stay physically active. Here are some tips for working out from your house, whether you have any exercise equipment or not. This is a list of all the at-home workouts, routines, apps and equipment you need to stay healthy while you're stuck inside your house. 

  • At home workout moves
    • Dead lifts
    • Squats
    • Overhead press
    • Pull-ups
    • Push-ups
    • Lunges
    • Loaded carries
    • Toe touches 
    • Tricep dips
    • Planks
  • The best apps to have 
    • FitOn App
    • The Sculpt Societ
    • Ladder
    • Pocket Yoga
    • The 7-Minute Workout
  • How to make a at home workout you'll stick to
    • Make sure not to start out with outrageous goals. 
    • Know your own limitations
    • Make it fun
    • Start working out two to three times a week then slowly increasing as you feel comfortable 
    • Make sure to have the basic workout equipment like a yoga mat, kettle bells, resistance bands, weights, and a jump rope
    • Make sure to balance your workout throughout your different body parts
    • Remember to always warm up and cool down before and after workouts 
    • Pick up some workout clothes and gear to motivate you

     

    Help with your focus and memory 

    Did you know that the human brain uses more energy than any other organ in the body? While the brain represents only 2% of total body weight, it accounts for more than 20% of the body’s total energy expenditure. When considering vitamins that support brain health, we need to understand that the brain is like a sponge soaking up what it can including nutrients from food and dietary supplements to remain active. Fortunately, there are many key vitamins that can help maintain, and even enhance brain function, mental focus, and memory 

    • Vitamin B

    The best vitamins for brain health are B vitamins. Vitamin B12, in particular, is one of the best vitamins for brain health. In fact, research has confirmed that there is a direct correlation between vitamin B12 deficiency and poor brain health. One connection between the B vitamins and brain health is with homocysteine. It is widely known that high homocysteine levels can contribute to poor health, which includes poor brain function. It is also scientifically accepted that B vitamins help keep homocysteine levels in check.

     

    • Vitamin C

    In addition to the B vitamins, vitamin C can also help support brain health because of its high antioxidant activity. According to a 2017 review of 50 studies, the primary brain benefit that comes from vitamin C accrues to those of us who are deficient in the vitamin. This is especially true with aging adults as vitamin C deficiency is more common among older persons.

    • Vitamin E

    Vitamin E has a mechanism similar to vitamin C and brain health because it too is a powerful antioxidant. Also similar to vitamin C, research demonstrates that low vitamin E levels can contribute to poor brain function.  Preliminary animal studies also suggest that vitamin E supplementation can have a protective effect on brain function.

    • Vitamin K

    When we think of vitamin K we typically think of strong bones. But we should also be thinking about brain health. Regarding brain function, studies have shown that vitamin K influences sphingolipids, which are fatty acid compounds in brain cell membranes. It's important to note that some common drugs can cause deficiencies in B vitamins, vitamin C and vitamin K. Learn about nutrient depletions associated with common medications.

     

    Work on your energy levels 

    Life can take a toll on your energy levels. Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep, taking the right vitamins, and exercising regularly.All of these things can all help maintain good energy levels. Can vitamins and supplements also help? Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise. Here, we look at some of the most effective vitamins and supplements for boosting energy levels.

    • Ashwagandha

    Ashwagandha is thought to increase energy by enhancing your body’s resilience to physical and mental stress. In addition to improving mental fatigue and stress, research also suggests ashwagandha can alleviate fatigue associated with exercise. Research done suggests that ashwagandha supplements are safe and have a low risk of side effects. 

      A deficiency in iron can lead to a lack of energy and fatigue. People who have a higher risk of iron deficiency include those who are menstruating, pregnant, breastfeeding, vegetarian, vegan, exercise intensely, or donate blood regularly. In these cases, an iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue. However, because there are health risks from excessive iron intake, consult with your doctor to see if iron supplements are right for you

      • Vitamin B12

      B vitamins help create energy in cells. Having a deficiency in B vitamins can cause fatigue. Older adults, vegetarians, vegans, and those with GI disorders may be at higher risk of a vitamin B-12 deficiency, as it is only in animal products or fortified foods. A B-12 deficiency can cause anemia, making people feel low in energy. Ask a doctor about a potential deficiency and maintaining good levels of vitamin B-12 may help a person treat low energy that is due to a deficiency.

      • Melatonin

      Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day rising in the evening and falling in the morning. Chronic insomnia can make you constantly tired and low on energy. Symptoms include difficulty falling asleep or staying asleep, waking up too early and poor sleep quality. For people with chronic fatigue syndrome, melatonin supplements Melatonin supplements appear to be safe. What’s more, they do not cause your body to produce less melatonin and are not associated with withdrawal or dependence have been shown to improve concentration and energy while reducing fatigue. 

      • L-theanine

      L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance. It is thought to promote relaxation without increasing drowsiness. Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted. While L-theanine is tolerated well, it’s recommended to limit your caffeine intake to less than 400 mg per day. This is equivalent to 3–5 cups of coffee

      Disclaimer

      Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor. Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement. Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements.

      Data in this article credited to: health.clevelandclinic.org, medicalnewstoday.com, cnet.com, fullscript.com, alzheimers.net, medicinenet.com, and healthline.com