With winter less than a couple of months away and Union Health Minister Harsh Vardhan warning that there could be an increase in COVID-19 cases, it has become all the more important to take care during the cold season.
Clinical Nutritionist Rupali Datta, in an article in NDTV.com, has suugested ways to stay healthy during winter.
To prepare for COVID-19, Datta’s advice is to watch one’s diet, that is, eat healthy.
“Dry fruits and nuts are tiny powerhouses of nutrients. Eat an ounce daily for healthy fats, fibre, proteins and phytonutrients. They keep you warm,” writes Datta.
She says that processed and unhealthy food should be avoided. Sticking to maize, bajra, ragi, amaranth and quinoa — which are rich in immunity-boosting minerals like zinc, magnesium, selenium — will be a better option.
She recommends consuming 4-5 leaves of basil to start the day. Basil is known for anti-microbial, anti-bacterial and anti-fungal properties. She also advises ginger tea as it helps to protect against cough and cold.
Turmeric powder, fenugreek, garlic and cinnamon are also known for their protective properties.
Datta emphasizes on the need for daily exercise, and says that a daily 30-minute routine can do wonders for overall health. “Exercise also prompts a healthy immune system functioning… Exercise helps deliver blood to all the organs more efficiently, ensuring that the nutrients reach where needed,” she writes.
Sleep and stress must never go hand in hand, Datta points out, and suggests reaching out to friends, family or even a therapist might help in dealing with the blues.
She recommends 7-8 hours of proper night time sleep during winter. “As per a recent study, lack of proper sleep may result in stress, which further leads to a number of maladies — from an upset digestion to heart diseases. Getting adequate rest is crucial for our body as it goes into an R&R mode, healing, repairing and resting,” says Datta.
She also recommends yoga and meditation, especially Surya Namaskar and Pranayama, to fight the virus. As Vitamin C is important for lung health, she advocates consumption of citrus fruits, green leafy vegetables, tomato, papaya, guava and amla.
So the mantra to prevent coronavirus in winter months is — wear a mask, maintain social distancing and eat healthy.
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