Most of us never dreamed we would still be as restricted as we are nearly one year after the pandemic made its appearance. But here we are…

Even if you are lucky enough to have avoided contracting Covid, physical, emotional, and economic challenges can take their toll.

Winter temperatures may have curtailed your outdoor exercise while indoor gyms have been closed. Separation from loved ones takes an emotional toll (thank goodness for Zoom and other pathways for connection). Job loss has resulted in financial hardship for many.

More than ever, we need to do our part in ending the contraction and spread of this virus so fewer people get sick and we are able to resume a normal life. The one thing we can all do? Get ourselves as healthy as possible through choosing the right food and supplements.

Choose the Right Food

Several years ago, I shifted the administrative part of my business to my home. What I discovered was that each time I took a break, I headed for the kitchen; not because I was hungry, but because it was a habit.

Have you noticed that you go to the kitchen for lack of anywhere else to go while confined? It’s easy when you are home for extended periods of time to get a little bored and reach for food.

People joke about their Covid stretch pants and shirts, but having extra weight, especially now, adds to your risk of being sicker if you get Covid. Obesity is directly linked with higher morbidity from this illness.

Dos and Don’ts of Eating Healthy

There are some dos and don’ts when it comes to food choices that support your health.

The dos are fresh simple whole foods like fruit, vegetables, nuts, beans, legumes, seeds, whole grains, olive oil, garlic, ginger, and high quality meat or seafood. An occasional glass of red wine is fine and generous portions of water and herbal teas should be your choice beverages.

The don’ts include sugar, white flour products, processed oils, and meats containing added hormones or antibiotics.

If you need a comprehensive list of foods that should be in your kitchen, try my Covid-19 cuisine list.

My book Food Becomes You provides invaluable tips, healthy meals and healthy snack examples, and nutritious recipes that will allow you to seamlessly incorporate healthy foods and easy meal preparations into your life. 

Which Supplements Are Worth Taking?

It’s wise to up your supplement intake when your food isn’t rich enough, but always start with a healthy diet first. Research on supplements to protect or aid in healing from Covid point to zinc, Vitamin C, and Vitamin D as especially important when you don’t get enough from your diet.

Zinc is present in many foods, but advisors recommend extra supplementation if exposed to the virus or you contract it.

Vitamin C is present in fruits and vegetables and an additional dose in the 500-1000mg daily may be of benefit. It is a water soluble vitamin, and any excess will flush out with your urine.

As for Vitamin D, I encourage you to read the research presented on the grassrootshealth.net site with regard to the lower ICU admissions and morbidity when D levels are adequate in the body.

People of color are generally at risk for low D levels because the higher level of melanin in their skin blocks absorption of D from the sun. In winter, it is especially difficult for anyone to absorb D from the sun. I take a liquid form as it’s most absorbable.

The 3 Action Steps

To summarize, here’s what we all can do:

#1 Stay a healthy weight and lose weight if you are obese.

#2 Eat nourishing foods and limit treats by not having them in the house.

#3 Take supplements as needed.

Which part of your home is your favorite to go to when you’re bored? Have you noticed any patterns with your state of mind and the frequency of your trips to the kitchen? What are some things you are doing to stay a healthy weight and get proper nourishment while you are confined? Join the conversation.

Disclaimer: This article is not intended to provide medical advice. Please consult with your doctor to get specific medical advice for your situation.

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