Jessica Wanjiku - Head Nutritionist Malkia Nutrition
In the wake of the current COVID 19 pandemic that has hit the world, many people are curious to know how they can protect themselves from the virus. The precautionary measures have been shared by international and national organizations dealing with health care. Preventative measures such as regular hand washing and social distancing have been widely accepted and integrated into the lives of millions of people globally.
We have been thrust into a new or different session which we had not prepared for.
We haven't learned much from previous pandemics- Ebola, SARS, Avian Fever- that have hit and turned most things upside down. When the first cases were announced in various countries, the reactions were similar and predictable; panic shopping especially for food items and tissues, feeling of fear and anxiety and lots of misinformation spreading through social media. Some of us did these things without having a valid reason why: it is like we went to a zombie mode and were controlled by some inner survival instincts.
After the first case, we had the government announce lock-downs where institutions were closed and public transport was affected. These are restrictive measures which are meant to control the spread of the Covid-19 Virus. Ideally, these practices and habits we picked up were external, in that the prevented exposure from environmental agents and having enough resources to survive on during the lock-down. However, it is important to look inwardly and assess one's physical ability to fight the virus and maintain good health. The internal protection system (your immunity) pertains to an individual's health status and it depends on what you feed you body and how you treat it - self care including regular exercises and mental wellness.
Well, here are a few ideas you can adopt to help you improve your immunity:
Minerals are available in fruits and vegetables (especially colored ones). Fresh vegetables are rich sources of vitamins and there aren't particular vegetables or fruits that are recommended. Hey, don't panic about the markets closure - dried vegetables are also a good source of vitamins. Likewise, dried fruits offer nutrients to the body which help to boost the immunity.
Taking additional vitamins is not really necessary unless you find that your levels are low or below normal. There are tests, such as Full Body Composition Analysis that can help you identify which vitamins or nutrients are low in your body. You can then boost your levels by taking supplements that are certified and available in the market. Needless to say, consumption of fruits and vegetables regularly will get you the recommended amounts of vitamins and minerals unless you have a micro-nutrient deficiency.
Both exercise and meditation have been touted as great ways to reduce anxiety and depression, but together, these two might just be the best combination to reduce anxiety and worry. During this period, you can do indoor exercise or go out for a quick run in the neighborhood. Make sure you carry your mask and carry a small container with hand sanitizer.
Since we are mainly at home, having batches of fresh vegetables and fruits will ensure that we are able to make our meals conveniently in addition to snacking in a healthy way on fruits. If you are wondering on how or where to get fresh groceries, check with your local supermarket for home deliveries. Fruits and vegetable salads are good snacks as opposed to processed foods.
What mostly deters people from eating healthy meals is the fact that they have to think about what to eat. You have to think about the ingredients, cooking methods, right combinations and the portions you ought to consume. This is where the services of a nutritionist or dietician comes in hardy with individualized meal planning. Get a well curated meal plan that fits into your current budget and with ingredients that are readily available to you. Meal plans also ensure that you do not miss meals unnecessarily.
Malkia Nutrition is your home of FOOD, INFORMATION, and LIFESTYLE to prevent and manage Non-Communicable / Lifestyle Diseases. We strive to offer solutions that are focused on dietary and lifestyle modifications to reverse or prevent lifestyle diseases
By Wanjiku Wanjiru, Fitness Enthusiast
By Jessica WANJIKU, Organic Farmer
