The COVID-19 pandemic is stressful, and as we all thought we were getting the hang of quarantine life, the winter has arrived. Now more than ever, it’s important to take care of your physical and mental health—here are some tips to stay healthy during this time of cold and confinement.  

Get Some Vitamin D

If safe, bundle up and go outside, sit by a window with sunlight, or take your vitamin D supplements! Crucial in aiding your immunity, vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection^[1]." Vitamin D can also play a role in regulating and warding off depression—low levels have been linked to symptoms of major depression.

Move Throughout the Day

Getting exercise is crucial for staying happy and healthy. The CDC recommends getting at least 150 minutes of moderately intense activity per week for adults, while children and adolescents aged 6-17 need at least 60 minutes of moderate-to-vigorously intense physical activity daily^[2]. Although access to gyms are limited and it’s getting colder outside for walks around the neighborhood, there are plenty of ways to get moving. At-home workout videos, yoga, and stretching are easy and affordable ways to help ease your muscles, improve circulation, and muscle activity^[3].

Don’t Overindulge

Being cooped up all day, it can be hard to fight the urge to eat that extra serving of your favorite snack. Yes, it’s ok to treat yourself, but in moderation. What we eat and drink can affect our body’s ability to prevent and recover from infections. It’s crucial to keep a healthy, balanced diet, especially during the winter. While no foods or dietary supplements can prevent or cure COVID-19, healthy diets are important for supporting healthy immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer^[3].

Find Safe Ways to Socialize

Although we’re stuck at home for the time being, there’s plenty of safe ways to socialize with friends and loved ones. Staying connected can help your mental health and keep your spirits up during these rough and cold times. Whether it’s cooking over Zoom®, virtual painting classes, or an online book club, there are so many creative ways to stay connected.

Don’t Get Caught up With the News

It’s important to be in the know with COVID-19 updates and other important news, but too much of anything can be detrimental. It’s easy to obsess and get overwhelmed with notifications and news updates sent straight to your phone. Limit your news intake by setting a timer before you turn on the television or open your go-to news app.

We’re all trying to navigate this strange time in our own ways. Our advice is to make healthy habits  a routine, practice social distancing, wear a mask, take care of yourself, and remember to stay safe!

CORONAVIRUS UPDATE: As experts learn more about the coronavirus, news and information changes. For the latest on the COVID-19 pandemic, please visit the Centers for Disease Control and Prevention.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406
[2] https://www.cdc.gov/physicalactivity/how-to-be-physically-active-while-social-distancing.html[EW2] 
[3] https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---healthy-diet