Recommendations for coping with the coronavirus
- Wash your hands for at least 20 seconds with warm water and soap. It is a good idea to wash your hands every time before eating and touching your face. If necessary, use a hand sanitiser containing at least 60% alcohol, especially if you are away from home. For those who want to make their own hand disinfectant gel, take a 250 ml bottle, add 150 ml of at least 70% alcohol and the remaining 100 ml of aloe vera gel, to which you can also add antibacterial essential oils such as tea tree oil or doTerra Onguard oil.
- Try to get at least 8 hours of sleep, preferably 2 hours before midnight, as an early night helps produce melatonin, a potent antioxidant. If anxiety and restlessness prevent you from sleeping well, you can take 1 to 2 mg of melatonin and 2 units of L-theanine before bedtime.
- Move at least 30 minutes a day, preferably in the fresh air, and HIIT (interval training) is a particularly good form of exercise.
- Drink at least 1 litre of clean water a day.
- Eat 10-12 portions of vegetables and fruit a day. The most beneficial antioxidants are found in berries: wild blueberries, raspberries, sea buckthorns and other berries, and kiwifruit. Garlic, onion and ginger are also useful. Whenever possible, always give preference to organic food.
- In addition, eating at least 35g of fibre a day supports the gut microbiome, which makes up 70% of our immunity. It’s best to eat 1-2 tablespoons of chia seeds a day, 2 tablespoons of broken flax seeds, use coconut flour, chestnut flour. Fibre is also found in wholegrain products, and it is good to eat wholegrain oatmeal, buckwheat. Avoid processed foods and excess sugar.
- Adequate intake of omega-3 fatty acids, such as those found in oily fish (sardines, eel, herring, salmon) and walnuts, is good for the immune system. If needed, take a good quality omega-3 fish oil supplement, with at least 1,000 mg of EPA and DHA per day.
- Coping with stress is important because stress raises cortisol levels and this lowers our immune response. Practice yoga and deep breathing, meditate. In addition, balancing the branches of the vagus nerve through appropriate exercises helps to calm the nervous system very quickly and effectively.
- Among the micronutrients, zinc and selenium are important, and are found in seafood, fish, seeds, nuts, cocoa, spirulina, chlorella, etc. You can get enough selenium by eating 2-3 Brazil nuts a day.
Recommended food supplements for the prevention of viral infections:
