Maintaining a sports and diet routine during the coronavirus pandemic is essential to make confinement more bearable and fruitful.
Here are a series of easy tips and recommendations to help you in your goal of staying fit and boosting your immune system against the Covid-19 coronavirus.
Dietary recommendations to strengthen the immune system
In situations of stress and concern like the current one, it is normal for the defenses in charge of fighting against possible diseases to suffer.
Strengthening the immune system does not cure any disease, but having strong defenses makes the body better prepared and can recover more quickly.
The key to a strong immune system is to maintain a balanced diet throughout the year that provides the necessary nutrients.
However, experts indicate that, if what you want is to strengthen the immune system quickly, it is necessary to resort to some vitamin and mineral supplements.
In this sense, the most important to strengthen our defenses are vitamins, A, B, C and D and also Zinc.
Diet to increase your muscle mass:
With closed gyms, it will be essential to maintain a sports routine at home to avoid losing muscle mass. Also, it is vital to have a good diet focused on gaining muscle.
In this way, carbohydrates will be fundamental, in their integral version; the fruit and vegetables, because it contains vitamins, minerals and antioxidants; milk, for the protein it has in whey; and nuts, a source of monounsaturated fatty acids.
And obviously, the protein from oily fish and meat will be essential, however the best option gain muscle is Testogen, it provides you the natural muscles with less efforts.
Superfoods to fight Covid-19
It is essential to include quinoa in the diet, a superfood with a satiating effect that is rich in protein; cruciferous vegetables and green leafy vegetables, which are rich in vitamins, fibers, and anticancer agents; and dark chocolate, which contains zinc, a key mineral for building protein and maintaining a healthy immune system.
Also, highlights the chilli pepper and ginger, useful to activate the metabolism in these days when we have reduced our activity.
Recommendations for better sleep during confinement:
During the quarantine, we have likely changed our cycles of light and dark, as perhaps we are waking up and going to bed later. In addition, teleworking and not leaving home have led us to change our habits.
However, optimal rest is essential to lead a healthy lifestyle as well as to protect and strengthen our immune system, the key to fighting any type of virus and infection.
In this way, a series of techniques or tricks can be performed to better fall asleep. Some of them are not exercising three hours before going to sleep, also having dinner two or three hours before, maintaining a room temperature between 18 and 20 degrees or having the light completely off so that the melatonin secretion is complete.