immune system

13
Apr
2020
Lockdown and Mental Health: How to Cope with Stress, Fear and Anxiety

Lockdown and Mental Health: How to Cope with Stress, Fear and Anxiety

Reading Time: 2 minutes

We are in the midst of global pandemic with billions of people under  some form of lockdown, with no end in sight as cases around the world continue to grow. Experts are saying that we are going to be in it for the long haul unless they find a vaccine soon. As people around the world are forced to stay indoors, there is now a growing concern about the people’s mental health. During this lockdown, it is important to know how to cope with stress, fear and anxiety to prevent mental health deterioration.

The Lancet, one of the world’s oldest general medical journal published a study on the negative psychological impact of the quarantine such as anger, confusion, fear, anxiety, loneliness and stress. Hans Kluge, the director of the European branch of the World Health Organization (WHO) urged countries to prepare medical services for mental health.

During this time, it is important for your general well-being that you be able to handle the stress. Here are ways address your mental health issues and cope up with the fear, stress and anxiety that this lockdown has caused:

1. Keep Yourself Healthy

The COVID-19 has no cure yet. Scientists all over the world are searching for possible treatments. What hospitals are doing right now are just providing comfort and alleviating symptoms by trying some western and traditional remedies. What you can do aside from proper hand-washing and social distancing is to take care of your body by boosting your immune system. Boosting your immune system is the best way to combat diseases. Doing things like exercise, getting enough sleep, eating the right kind of foods and drinking enough water can keep your body healthy. This will make a big difference on how you feel and will help lessen your fears.

2. Maintain a Regular Routine

A daily routine can help you cope up with stress because you know exactly what to do and what to expect in your day. It reduces stress because everything becomes automatic. Your body will remember what you need to do because it becomes a habit. 

3. Stay Connected

Humans are social beings. A strong positive social support can help you go through this storm. Don’t just watch TV or play video games the whole day. You need to also connect with others. Spend quality time and have meaningful conversations with people living with you. Take advantage of technology. Stay in touch with your friends, make a video call.

4. Restrict Media Exposure

It is totally understandable that you want to stay updated with what is  happening around you during these troubled times. However, too much of anything can be quite overwhelming especially if it is negative news. Restrict media exposure. Listen and read credible sources only. Don’t just read and believe everything.

5. Do something productive

Make use of your idle time by doing something productive. Is there anything that you have been wanting to do but cannot because you just didn’t have the time? Now is the perfect time to do it. You can play with your children, organize your wardrobe or you can declutter your home. You can read a book, learn a new skill or improve your expertise. The possibilities are endless.

6. Practice Gratitude

The practice of gratitude during difficult times is the best way to cope with fear and anxiety. Gratitude has the power to heal. It gives you hope and diverts your focus from the negative to the positive things in your life. It makes you feel blessed. Looking at things differently can affect the direction of your life. So, start a gratitude journal now.

Feature Image by Wokandapix from Pixabay Images

Posted by A.L. Jonas in Emotional, 0 comments
17
Feb
2020
Basic Health Rule to Combat Viruses

Basic Health Rule to Combat Viruses

Reading Time: 3 minutes

As the number of persons infected and the death toll from the coronavirus continues to climb, the global community is now becoming more and more worried. As the virus spreads, the question in everyone’s mind is how to protect one’s self? The only way to protect one’s self is to follow the basic health rule to combat viruses, bacterias and other diseases.

The World Health Organization already issued standard precautions that must be done. These include practicing basic hygiene such regular hand washing, refraining from touching the face and avoiding contact with people who are infected. Following these guidelines would help prevent the spread of infection.

Immune System

Setting the coronavirus aside, did you know that the human body is exposed to millions of viruses and bacteria every single day? We don’t get sick because our immune system is doing a remarkable job defending our body from harmful microorganisms. Your immune system is your body’s defense against invaders. Check out the video for more information about how the immune system works.

Video Credit: Science ABC

The human body is guarded by a group of complex network of cells collectively known as the immune system whose main task is to defend the body against intruders such as viruses and bacteria. As long as they are doing their job, we will be free from illnesses and diseases. 

Here is an illustration of how the immune system worked on the novel coronavirus outbreak:

  1. Not all people who got exposed with infected persons get sick
  2. There are many cases of people who got infected that recovered from the virus despite the fact that there is no identified treatment yet
  3. The 1-2% that succumbed to the virus had underlying medical conditions. This means that they immune system are already weak in the first place

The point is there is a way to protect yourself from the COVID-19. Instead of creating unnecessary panic, focus on keeping yourself healthy by boosting your immune system. That is the basic rule of health.

The basic rule of health is to boost your immune system.

Help your immune system do its job by doing these simple things that can do wonders to your health:

1. Get enough sleep

Sleep is a  vital factor in helping your immune system stay strong. Unfortunately, it is often neglected by many. The body repairs cells and tissues while we sleep. Without enough sleep, the body will have a hard time fighting infections. Aside form physical health, sleep is also a big contributing factor to our mental health. Sleep improves your memory and problem-solving skills. It keeps you alert and motivated. It also prevents depression. Sleep requirement varies per age group. Check the National Sleep Foundation to determine how much sleep do you need per day.

2. Drink plenty of water

About 60% of our body is made up of water. Without water, every cell in our body will cease to function.  Although the amount of water that you need to drink varies per individual depending on certain factors such as lifestyle and the weather; on average, a person needs to drink at least eight 8 oz. glasses of water a day.

Health Benefits:

  • aids in digestion
  • boosts energy
  • fights off illness
  • flushes out toxins
  • helps remove wastes
  • improves brain function and blood circulation
  • maintains moisture in body tissues
  • prevents dehydration
  • promotes weight loss
  • protects spinal cord and joints
  • removes bad breath
  • regulates body temperature
  • slows down aging

3. Eat lots of fruits and vegetables

Fruits and vegetables are an important part of a healthy diet. Fruits and vegetables are rich with vitamins and minerals that the body need to stay healthy. They also contain fiber which helps the body absorb vital nutrients and promotes regular bowel movements. They help you maintain a healthy weight. Fruits and vegetables also lower cholesterol and blood pressure. And most importantly, a healthy diet protects you from diseases.  You need to feed your immune system healthy food for them to do their job properly.

4. Exercise Regularly

You want to feel better, livelier and more energetic? Then, exercise! Exercise increases your energy levels. It helps maintain your weight and helps prevent diseases. It also keeps your brain healthy and also reduce negative feelings like depression, stress and anxiety.

5. Stop smoking

Smoking harms your immune system. It weakens your immune response especially in your respiratory health thus increasing your risk in developing respiratory illnesses. Do take note that coronavirus is a respiratory virus that attacks the lower respiratory tract. The last thing that you want right now is to make yourself susceptible to the virus. 

In addition, smoking also damages your antibodies in the bloodstream. This will result to more severe infections. Any wounds and illnesses will take longer to heal because of the damage.

6. Take lots of Vitamin C

Vitamin C helps support your immune system. It is essential not only for growth but also in healing wounds and repairing cells in the body. Unfortunately, the body does not make its own Vitamin C so you can only get it from your food intake. Eat foods that are rich in Vitamin C such as oranges, cantaloupe, papaya, pineapple, strawberries and kiwi. You can also found it in vegetables such as broccoli, spinach, cauliflower and beans. You can also take Vitamin C supplements. 

Stay healthy everyone!

Feature Image by Posted by A.L. Jonas in Physical, 1 comment