How to maintain overall health during the current pandemic

If you’ve done your due diligence and protected yourself and all the people around you, congrats. But, while we were focused on stopping the pandemic, and rightfully so, we may have neglected other aspects of our health.

No matter what the policy for stopping the spread is where you are, there are a few things you should keep doing to make sure you don’t lose out on other fronts. Keep these things in mind as we near the final stages of the pandemic.

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And not just for staying in shape or getting ready for summer. We’re mobile creatures, meant to move. Our body reacts positively to a reasonable amount of activity. Go out for a jog or hop on a treadmill. Do your stretches. Keep lifting.

  • Physical activity may help flush bacteria out of your lungs.
  • Increasing the heart rate increases circulation which helps your white blood cells cover more ground in the same amount of time – giving them, and you, more chance to detect any undesirables and flush them out.
  • Temperature change also occurs during exercise. Your metabolism is sensitive to this as elevated body temperature facilitates the synthesis of important disease-fighting proteins. This is exactly what happens when you get a fever.
  • Exercise reduces stress. Some illnesses thrive on stress, so make sure to reduce the stress hormone. Moreover, exercise will give you a hit of endorphin which plays a part in antibody synthesis.
A girl is doing exercise

So, ladies, hop into your workout leggings for women and set aside at least 20-30 minutes a day for jogging or walking.


Depending on where you live, you may not be getting enough of certain micronutrients or minerals. This may be due to disruptions in the supply chain or simply due to the latitude of your location. Don’t be afraid to supplement your available intake.

Here’s a list of some important elements you might want to supplement, in no particular order: 

  • Vitamin C is a widely present vitamin so you may not need to supplement it, but the good news is that even if you end up taking more, it has low toxicity so nothing too bad will happen to you. 
  • Vitamin D is particularly important for people living at high latitudes, where there isn’t much sunlight. 
  • Vitamin E is an antioxidant and plays a part in nearly 200 biochemical reactions in your body.
  • Vitamin B6 is another element of the health equation in that it facilitates transporting oxygen. The good news is that it may also help improve migraines.
  • Zinc is essential for the production of new immune system cells, which is never a bad thing to have enough of.
  • Iron helps carry oxygen to cells and plays a part in some immune processes.
  • Folic acid. It is speculated to play a part in our immune system but, perhaps even more importantly, is needed to make DNA, so having it in sufficient amounts will help prevent damage and error upon replication.


According to research, certain immune system components appear to be activated during nighttime sleep. The circadian rhythm, the body’s 24-hour internal clock, appears to be dictating the increase of production of cytokines. Cytokines signal the immune system to do their job. 

A women is sleeping

Make sure to keep a steady circadian rhythm by going to sleep at the same time, preferably before midnight, getting at least 7 hours of sleep.


Not the food restriction. A comprehensive approach to what we take in is needed. Instead of adopting a fad diet for a few weeks before every summer, it is far preferable to normalize diet in general.

It’s hard to make blanket statements in regards to diet because different people have different needs based on their age, gender, lifestyle, and general condition. However, some general rules still apply.

  • Keep hydrated – water is important in carrying oxygen to cells but also in removing toxins from your body.
  • Avoid sugar and processed food – It’s no secret by now that sugar is white poison for your body.
  • Balance your diet – veggies, a few types of fruit, one cooked meal a day
  • Meat – or, if you are vegan, appropriate replacement. Protein is very important!

All of the above is even more important if you are a woman going through menopause. It can be a challenging journey but adopting all the advice above as your habits will be your best friend and ally.

Medical Disclaimer: All the content available on the website is just for informational purposes. It’s not a substitute for any Professional advice. Don’t take it personally. As a medical student, I’m just trying to use my information through my content, and please keep in mind it’s not written by a professional doctor. Use the data just for educational purposes.

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