Take-home messages for self-care during COVID19
Ideally, we all want to keep ourselves and our family fit and healthy. A greater emphasis on this principle has been brought on us now due to the outbreak of COVID 19. The World Health Organisation provides first-line advice around proper hygiene practices such as hand-washing, self-isolating and social distancing as the best defence against the virus. However, myths around immune health and nutrition are rising. False information can spread quickly, so we’ve condensed some reliable, easy and practical advice that can help!
#1 Eat a rainbow
No food or supplement can “boost” your immune system – and we would not want to either. A “boosted” immune system could overreact and trigger autoimmune disorders. Therefore, eating a wide range of foods (e.g. vegetables, fruit, wholegrain cereals, meat, fish, legumes, nuts, milk) is important to consume all necessary nutrients that will support the immune system’s normal functions - such as copper, folate, iron, selenium, vitamins A, B and E.
#2 Vitamins & minerals
Vitamin C and Zinc are examples of important nutrients for immune function. Vitamin C (fruit & vegetables) is an antioxidant and evidence shows it may reduce the severity and duration of the ‘common cold’. Zinc (meat, seafood, wholegrains) has also been proven to be important for the inflammatory response, therefore aiding our immune system.
#3 Supplementation
Vitamin D supports healthy bones and the immune system. Although present in food (salmon, egg yolks), sunshine is the main source of vitamin D. The British Dietetic Association advises adults and children to take vitamin D supplementation during autumn and winter. However, it is now recommended considering a daily 10 microgram vitamin D supplement throughout spring and summer while the lockdown continues – due to our limited exposure to the sun.
#4 Information
Let’s burst some current myths:
● Hot drinks do not protect you from coronavirus (but they count towards your daily water intake, which is essential for hydration and health!)
● Drinking alcohol does not protect you from the virus (in fact excessive alcohol is a risk factor for poor health)
Check out the World Health Organisation’s website to keep yourself updated with current and up to date evidence based information.
#5 Self-care
In these unprecedented times our eating habits may be different, especially whilst spending more time within the home. Food can be a comfort for many but shouldn’t be relied on as the only coping mechanism. If bored, anxious or stressed try going for a walk, reading a book or chatting to friends/family. When snacking try to limit high sugar, salt and fat foods and opt for healthy snacks.
#6 Hygiene
Ensure you are following safe food hygiene practices in the kitchen. Thoroughly and regularly wash your hands and keep utensils clean. The Government have explained that catching coronavirus from food is very unlikely. As good practice, wash hands before and after eating, handling food and outer packaging. Cooking foods thoroughly will kill the virus.
#7 Organisation
Try meal planning. This may help prevent buying unnecessary ingredients when shopping and reduce food waste. Try new food recipes and experiment with ingredients, who knows what you might create! Be flexible - if food access is limited you can often swap out certain ingredients. Check out our recipe page for some fresh, wholesome meals and treats!
Overall, it is important to take care during these unknown times. Practice self-care, keep in touch with loved ones and stay safe.
Nutrition Rocks team x