Eating Healthy

Eating Healthy

As the number of confirmed COVID-19 cases continue to rise in the United States, there has never been a more important time to focus our efforts on getting and staying healthy.  If we do contract the Coronavirus, the strength of our immune system is a major determining factor on how well we weather the course of this disease.  So, now is the time to work on boosting the strength of our immune systems, while collectively following the guidelines for slowing the spread of the disease.

Boost Your Immune System

A strong immune system can not only help reduce the severity of the disease but can also help you establish long-term improvements in your overall health and wellness. Here are some quick tips for boosting your immune system:

  • Eat Healthier:
    • Eat more unprocessed, nutrient-dense, colorful foods like colorful fruits and vegetables that are chock full of vitamins, minerals, fiber, and phytonutrients that serve to bolster your immune system.
    • Eat less sugar, starches, processed foods, and junk foods. These foods suppress your immune system.
    • Eat lean proteins: Choose fish and lean meats.
  • Move:
    • Do at least 150 minutes of moderate-intensity aerobic exercise a week. If you are not typically active, be sure to check with your doctor before starting any new exercise routine. Also, be careful not to “overdo it” since overtraining can compromise your immune system.
    • Exercise outside: Only if you can strictly maintain social distancing guidelines (i.e., stay 6 feet away from others).
    • Exercise inside: Use your home gym, if you have one, or try some online classes. Many gyms and fitness companies are offering a variety of free on-demand or streaming workout classes like:
  • Get More Sleep: Lack of sleep can compromise your immune system. Be sure to get 7 to 8 hours of sleep a night.
  • Relax: Try practicing mindfulness by installing a meditation app like Calm, Headspace, or Aura on your iPhone or Android device.
  • Help Someone: “Giving back” can increase your body’s release of mood-boosting chemicals like serotonin, dopamine, and oxytocin, serving to help reduce stress and blood pressure.
  • Stop Smoking: Take this health crisis as motivation for making this vitally important lifestyle change.

Follow the Guidelines

Please be sure to follow social distancing guidelines and other recommendations and directives set forth by Federal, State, and Local authorities.  If we all do our part, we will get through this crisis … together!

Until next time, please stay safe and be well,


Steve Reinhold is a Health Coach, Health Consultant, and Founder of Practical Health and Wellness Associates, helping companies and their employees establish a “Culture of Health.” If you are looking to improve the health and wellness of your corporate employees, please contact Practical Health and Wellness Associates to learn more.


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