Beat the Potential 2nd Wave of the Pandemic By Exercising & Eating Right

As summer nears an end and flu season is just around the corner, there is an added layer of concern this year. Many health experts are warning Americans about a potential second wave of the Coronavirus pandemic and how it will impact individuals’ health in the fall and winter seasons. A second wave refers to the possible resurgence of COVID-19 cases in your area.

While many experts are discussing the importance of developing a vaccine to protect individuals from COVID, there are other things you can do to protect yourself from a potentially harmful second wave while that is still being developed. 

Building Up Your Immune System

This is one of the most important things you can do any time of the year, but especially during flu season or when a potential second wave of COVID is coming. 

Building your immune system is ideal because it will prepare your body to fight off anything that can compromise your health, fight off diseases, and help you to recover quicker in the event you get sick.  

Building your immune system involves eating foods that boost immunity, taking vitamin supplements, not smoking, and limiting your alcohol intake. 

When it comes to your diet, here are some things to consider doing:

• Avoid eating processed foods.
• Reduce your sugar intake
• Choose plant-based, whole foods as often as you can.
• Eat enough protein.

You could also eat foods that contain anti-viral properties such as:

• Green tea
• Citrus fruits
• Spinach and other leafy greens
• Cabbage
• Dill
• Olives and extra virgin olive oil
• Onion
• Oregano
• Chili pepper
• Apples
• Broccoli
• Rosemary
• Turmeric.
• Garlic 
• Ginger

Building your immune system also involves getting enough sleep and taking vitamins like a multivitamin or immune-boosting supplements such as Vitamin C (please consult your doctor before adding or changing any foods/supplements to your diet). 

Exercising for Your Health

Regular exercise is important for everyone under normal circumstances. However, here are a few reasons why exercise is especially important during the COVID-19 pandemic.

• Exercise boosts your immune system: Research indicates that regular, moderate-intensity exercise has immune-boosting benefits that may help your body fight off infections, which includes COVID-19.
• Exercise may prevent weight gain: Exercise can help you burn extra calories caused by dietary changes and offset the effects of sedentary activities. Maintaining a lower weight gives your body an advantage when it comes to fighitng off illness.
• Exercise reduces stress and anxiety: Exercise is a proven mood-booster and can help adults reduce stress levels and build immunity and resilience against diseases.
• Exercise improves sleep: There is evidence that suggests regular exercise helps you fall asleep faster and improves sleep quality, getting a good night’s sleep has also been found to boost your immune system.

The Best Exercises to Boost Immune Health

Strength Training

Strength training is meant to improve your body’s strength and stamina. Strength training has also been proven to increase muscle mass in adults and decrease fat mass. Beyond that strength training also leads to improved coordination, better cognitive function, higher bone density, and reduced back pain all of which helps to improve your overall health.

Walking and Jogging 

If strength training isn’t for you, walking or running is another great option. Whether you opt for a walk outside or on the treadmill, both do wonders for your health, as they both improve your immunity. In fact a study by Harvard Health found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less.

High-Intensity Interval Training

HIIT or high-intensity interval training is when you perform an exercise hard as you can, for a set time (usually anywhere from 20 to 60 seconds), and then resting for the same amount of time. Not only is this a great exercise to burn calories fast, but studies also show that a 30-second all-out sprint on a bike produced a 450% increase in human growth hormone production, which functions to repair brain and muscle tissues, boost metabolism, and aid in fat loss.