By: Sam Russo (Prototype Nutrition Registered Dietician)
This has been a tough year all around. If there’s one silver lining, it’s that – as a result of the global pandemic – there is a greater focus on improving our overall health.
When hospitals in the U.S. started to become overwhelmed with patients back in March, doctors and nurses noticed a link between COVID-19 and comorbidities.
Since then, research supports the hypothesis that patients with diabetes, hypertension, cardiovascular disease, and COPD are at a higher risk of developing severe symptoms of COVID-19.
As a result, a focus on building a healthy lifestyle is increasingly more important. Even the WHO (The World Health Organization) has updated its guidelines and recommendations on physical activity. With additional stay at home orders and more people working from home, people are sitting for an additional 4 hours per day. Inactivity and a sedentary lifestyle only contributes to an increased risk of developing chronic disease.
The good thing is that many of these chronic diseases and comorbidities that are associated with an increased risk of death with COVID-19 are PREVENTABLE. Below I outline the things that we ALL NEED to focus our efforts on, especially during these times.
#1: Nutrition
We all have heard that eating a well-balanced diet is crucial to maintaining health. Diets with a balance of macronutrients – protein, fats, and carbohydrates – promote long term health.
But did you know that in addition to macros, it is important to get a wide range of micronutrients (vitamins, minerals, and water)? The easiest way to do so is to eat adequate amounts of fruits and vegetables, at least 800 grams per day, and to stay hydrated by drinking at least 10 cups of water per day.
Speaking of fruits and vegetables, a few months ago, I wrote an article about the potential link between vitamin D and COVID-19 – check it out here. There has been a lot of talk about the use of Vitamin D and other vitamins in regards to the impact on COVID-19. In addition to vitamin D, the mineral Zinc is important to prevent the risk of infections. Zinc is commonly found in red meat and poultry, but can also be found in nuts and beans. Eating these foods in a varied diet will keep your immune system running strong!
Remember, the stronger your immune system, the greater chance you have of combating disease and infection.
Things you can do:
-Focus on balanced nutrition (stop cutting out particular macronutrients).
-Get your veggies and fruits in daily (aim for 2-3 servings).
-Eat foods high in Vitamin D and Zinc (Vit D: Fish, Egg yolk, red meat; Zinc: Beans, nuts, whole grains)
#2: Exercise
Adults are encouraged to get 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous exercise per week, according to the World Health Organization. Consistent exercise helps build muscle and increases bone density.
As a result, exercise is one of the most important factors in preventing comorbidities, most notably cardiovascular disease. Cardiovascular disease is a blanket term for the diseases affecting the heart and blood vessels.
Regular exercise strengthens the heart muscles, which allows it to pump blood through the arteries and to the tissues more efficiently. So by keeping a consistent exercise routine, you are keeping your heart healthy. Additionally, you get the benefits of improved stamina, the ability to move with less pain, and the rush of endorphins to make you feel good.
Like I mentioned above, we are in a place where we are all SITTING MORE THAN EVER but we actually need to be MOVING MORE THAN EVER. So if your job requires you to sit, you need to plan to move.
I mentioned an increase in bone mineral density too, didn’t I? The stronger your bones, the less risk of fractures. As we age, a simple fall can be a major contributor to leaving you more sedentary. A well-balanced fitness regime that includes strength and weight training, along with lower impact exercises can help improve bone mineral density.
Things you can do:
-Move and elevate your heart rate for 30-45 minutes a day, 5 days a week
-Sit less, move more. Aim for 10k-15k steps per day.
-Balance your routine with cardio and strength training.
-Easy solution, do 4-5 classes a week at Prototype : )
#3: Sleep
Often overlooked, sleep is one of the most important factors in maintaining a healthy lifestyle. Your body needs sleep to recover from the day before and prepare for the day ahead. Sickness can result in disrupted sleep, but inconsistent sleeping patterns can also have a negative effect on your immune system.
In essence, the immune system kicks into effect during your sleep cycles. When you don’t get enough sleep, this doesn’t happen. As a result, the body has a harder time-fighting infection due to the lack of a natural immune system response. During the cold and flu season, and especially during the pandemic, sleep is crucial to maintaining health!
Not getting enough sleep just isn’t cool and it won’t make you feel better. It will take you longer to recover from your workouts, it will have a negative impact on your immune system and your energy will be down throughout the day.
Things you can do:
-Get to bed at the same time every night and wake up the same time every morning
-Aim for 7-9 hours of sleep
-Get off your phone at night or while you’re in bed
Extra: CDC Recommendations
And of course, it’s still important to keep following the CDC recommendations of (1) washing your hands, (2) staying 6 feet apart, and (3) wearing a mask.
While we’re not sure we can build immunity to the virus, it is possible to make proactive changes to your lifestyle to stay in good health. Eating well, getting adequate rest, and maintaining a consistent exercise routine are the absolute best steps you can take to prevent diseases in your future.
And the fewer preventable comorbidities you have, the better chance you have of avoiding long term negative effects of COVID-19.
If you find yourself struggling with any of these 3 areas we are here to help! If you’re a member reading this, please book a complimentary Goal Review session here with one of our Prototype coaches and we can help navigate through the obstacles you’re facing!
Not a member? No Sweat! Book a free No Sweat Intro Session here with us and we can talk through what your goals are and how we may be able to help you!