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The Best Ways To Maintain Your Health During The Covid-19 Pandemic


Doing exercises is very important for living a healthy life. But when it comes to a pandemic like Covid-19, maintaining your health becomes a necessity. Covid has affected many lives around the world with most having health-related issues. According to the professionals of the American Society For Nutrition, it is recommended to remain fit during this time.

It is a known fact that a physically active person has less chance to get affected by disease than an inactive person. Doing basic exercises like walking, running, and cycling is enough to maintain your health. You can also perform a home workout if you’re cautious to go out. Different exercises like cardio, yoga, and strength training, etc are sufficient to boost your immunity at home.

If your lifestyle doesn’t include fitness activities then it’ll cause negative effects on your health. Changing your lifestyle will improve your physical and mental health that’ll result in a better life.

Your diet also plays a key role along with exercises to improve your health. Eating junk food regularly can lower your immunity and can increase the chances of diseases. Always stick to healthy foods like broccoli, avocado, milk, nuts and seeds, yogurt, etc to boost your immune system.

Benefits Of Exercise During Covid

1) Improves mental health

Doing exercises or playing sports activities can help you in relieving a high amount of stress. This also reduces your chances of anxiety, amnesia, and depression. Exercise can elevate your mood and improve your sleep and social life. Due to its life-threatening risks, many people are coping with anxiety, stress, depression. In covid, it is very crucial to maintain your mental health. Exercise is one of the best tools to help you in relieving stress. When you perform any physical activity your body releases chemicals like endorphins and serotonin to enhance your mood. People who perform physical activities on regular basis have reduced inflammation, high self-esteem energy, and memory.

2) Boost your immunity

The immunity of your body depends upon your white blood cells. These cells help in fighting diseases and bacteria in your body. Doing physical activities replaces the weak white blood cells with strong ones to improve the functionality of your immune system. White blood cells produce antibodies in your blood that can fight infections and viruses like covid. Doing exercise also helps in filtering bacteria from the lungs which reduce your chances of falling ill. Studies have shown that people who do some sort of moderate physical activity in their lifestyle like walking, jogging, bicycling, or playing sports, have high immunity and are less prone to get infected with diseases. When you exercise the temperature of your body increases, this signals your immune system to increase the number of antibodies in your blood. This helps your body to fight better against diseases.

3) Improves your overall health

One of the primary benefits of exercise is it improves your general health and helps you in your daily life. Exercise strengthens your heart and improves the blood circulation in your body. It also reduces the risk of many heart diseases like heart attack, coronary artery disease, blood pressure, and cholesterol. It manages the insulin level in your blood and reduces the risk of metabolic syndrome and diabetes. Regular exercise can eliminate the risk of the erectile dysfunction which is one of the most common sexual problems in men. It also reduces the risk of cancers like lung, colon, breast, and uterine.

4) Better sleep

Studies have shown that the effects of aerobic exercise on your sleep are similar to sleeping pills. Exercise makes you tired and stress-free which is enough for making you sleep. People with insomnia also get relief by doing physical activities. When you workout, your body releases a chemical known as adenosine which makes you sleep better for longer hours. Exercise improves your mental state, this is a very important aspect of sleep. It doesn’t take weeks or years to improve the quality of your sleep. Any type of exercises like weight training or yoga will improve your sleep on the same night.

Some Of The Best Superfoods That Are Great For Improving your Immunity

1) Blueberries

Known as one of the most nutritional fruit, blueberries are the powerhouse of nutrition. This superfood is most commonly found in the continents of America and Europe. This fruit is rich in antioxidants like anthocyanins which help in better blood flow and protect your brain. Studies have found that obese people with metabolic syndrome had lowered blood pressure and cholesterol when they consumed blueberries. This fruit is great for weight loss as it is low in calories. Blueberries can keep you hydrated for a long duration as it contains 84% of water. A cup of blueberries has 3.6g of dietary fiber which helps in digestion and protects you against various diseases.

2) Eggs

Eggs are filled with rare nutrients which are hard to find in other food. The reason it’s called a superfood is that it has the highest quality of protein, vitamin A, E, and omega 3 fats. Eggs are the perfect meal for you as it contains few amounts of every nutrient that your body requires. This food is high in HDL cholesterol (good cholesterol) which reduces the risk of heart diseases and stroke. The rarest nutrient that is present in eggs is choline. Choline helps in building cell membranes and produces neurons in the brain. Eggs can provide you with lutein and zeaxanthin, the antioxidants that keep your eyes healthy.

3) Milk

Milk is one of the oldest and most popular beverages on the planet. The most common type of milk that is consumed is of cow, sheep, and goat. Milk contains a high amount of calcium, protein, vitamins, and minerals. It is a great source of fatty acids like linoleic and omega 3. There are two types of protein present in milk, casein and whey protein. Both the protein are crucial for building muscle mass, repairing damaged tissues, and generating energy for work out. Adding milk and other dairy products to your diet will make your bones and joints strong. Other milk alternatives like almond, coconut, soy, and oat milk are consumed due to dairy restrictions and health concerns. These other variations also provide the same amount of nutrients as regular milk.

4) Nuts and seed

Both nuts and seeds are very popular food that can easily fit in any type of diet. Nuts are high in fat and can make you feel full for long hours. Some famous nuts are almonds, cashews, walnuts, peanuts, hazelnuts, pistachio, and pine nuts. This superfood is highly nutritious as it contains vitamin E, magnesium, and selenium. Nuts are perfect for a low-carb high-fat diet like ketogenic for weight loss. Polyphenol is an antioxidant that is obtained from nuts and helps in reducing LDL (bad) cholesterol in your body. Both nuts and seeds contain unsaturated fats that protect you against heart diseases.

5) Greek yogurt

Greek yogurt is a different type of yogurt that yields high nutritional value. Greek yogurt is low in sugar, fat, and calories and helps in losing weight. This superfood has some of the most important nutrients like protein, calcium, iodine, probiotics, and vitamin B12 for improving your health and immunity. Studies have shown that the people who consume greek yogurt regularly had low-stress levels, anxiety, and depression than others. Greek yogurt is a protein-rich food that promotes the muscle mass of people who do resistance training. The probiotics in Greek yogurt helps in reducing blood pressure and boost the functionality of your brain.

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