To date worldwide, there have been more than 3 million people infected with COVID-19, over two hundred thousand deaths and millions of others who have been impacted financially, and emotionally. Our frontline workers are tasked with continuing to go to work to provide for our public health needs and safety. During this unprecedented pandemic, frontline workers and healthcare staff are trying to take care for their patients and the general public while also coping with their own physical exhaustion, stress, worry and anxiety. Below are a few tips, strategies and mental health resources for staying emotionally healthy.

PHYSICAL HEALTH:
EAT REGULARLY- With an increased workload, variable work schedules, and psychological fatigue, it is very easy to skip a meal. Sometimes you may be too tired to cook, instead preferring to catch up on your sleep. If you don’t have time or energy to cook, consider meal prepping, buying a healthy takeout meal, or choosing healthy frozen meal options. Although takeout and frozen foods may not be your top choice, it may be a better alternative to skipping meals or eating unhealthy snacks.

GET MOVING!- Even if you can’t go to the gym or participate in a sport with your exercise buddies, consider engaging in a physical activity at home like yoga, stretching, push ups, hand weights or work out videos.

MEDICATIONS- Don’t forget to take your medications if prescribed. Set reminder alarms or stick up post it notes so that you don’t miss any doses.

MENTAL TEMPERATURE CHECK:
Don’t forget to self-assess daily! How are you coping with your stress? Are you feeling more detached or shut down? Are you more irritable or easily annoyed? Have you started to self-isolate, or are not answering calls or texts? Do you feel overwhelmed or a loss of control? Are you crying or feeling down? If you are experiencing any of the above, do not hesitate to talk to someone and get help.

UNPLUG:
Step back and breathe. Depending on job demands, it may be very difficult to stop and hit the reset button. However, being able to unplug temporarily is important to allow both your body and mind to recharge. Try not to constantly talk about work during your breaks or at lunch. When at home fully focus on your family and participate in bonding activities to help rejuvenate your mind and spirit. Consider engaging in meditation, spiritual, or religious activities depending on your beliefs.

BUDDY CHECK IN:
Although you may be coping okay, that is not to say that your fellow coworkers are handling their stressors effectively. Look around you! As you walk through the hallway, pass an open office door, or chat in the staff lounge, look closely. Be on the lookout for any unexpected negative changes in appearance, hygiene, attitude, or mood with your coworkers. Consider doing a quick buddy check, by asking them how they are doing. Even if they may not open up at the time, remind them that help and resources are available.

STAFF RESOURCES:
Employers are encouraged to provide information to their staff on available resources including employee assistance programs, mental health providers and financial support. Consider highlighting available resources through continuous reminders on the company’s webpage, weekly emails, Facebook postings, or informational bulletin boards.

NORMALIZE HELP-SEEKING BEHAVIOR:
Although it is important to get help, doing so still has sociological and cultural stigmas attached. Everyone can do their part in normalizing seeking mental health assistance. As a society we don’t think twice when a person talks about going to their medical doctor for a medical issues. However, we all must be mindful in how we respond or comment when a person voices being stressed, overwhelmed or having problems coping. Let’s make sure we aren’t ridiculing, using negative language, gossiping, or minimizing the person’s difficulties. Instead, be that voice of encouragement and empowerment!

In the wake of Covid-19 pandemic, the people have been taking the required precautions like the use of mask, social distancing, minimal personal interactions, etc. Despite the observance of these measures, it is quite important that one should possess good immunity to fight the new Corona virus infection and other illnesses.

The immune system is essential for our survival. Without it our bodies would be open to attack from bacteria, viruses, parasites, and more. It keeps us healthy as we come across a large number of pathogens.

It is spread throughout the body and involves many types of cells, organs, proteins, and tissues. It has special ability to distinguish our tissue from foreign tissue. Dead and faulty cells are also recognized and cleared away by it.

If it encounters a pathogen, a bacterium, virus, or parasite, it mounts a so-called immune response. An immune response is a reaction which occurs in our body for the purpose of defending against foreign invaders. A toxin or other foreign substance, which induces an immune response in the body thereby producing antibodies, is called antigen.

Central to its ability to mobilize a response to an invading pathogen, toxin or allergen is its ability to distinguish self from non-self. The host uses both innate and adaptive mechanisms to detect and eliminate pathogenic microbes.

Innate immunity is the defense system with which we are born. Innate immunity involves barriers that keep harmful materials from entering our body. These barriers form the first line of defense in the immune response.

If pathogens successfully evade the innate response, we possess a second layer of protection, the adaptive immune system, which is activated by the innate response. It adapts its response during an infection to improve its recognition of the pathogen. This response is retained after the pathogen has been eliminated in the form of an immunological memory, which allows the adaptive immune system to mount faster and stronger attacks each time this pathogen is encountered.

Tips to enhance immunity –

The following are important tips that will help us to enhance our immunity:

Have an adequate sleep –

Sleep and immunity are closely linked. During sleep, the immune system releases proteins called cytokines. Certain cytokines need to increase when we have an infection or inflammation, or when we are under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when we don’t get enough sleep.

It is normally recommended that adults should aim to get 7 or more hours of sleep each night, whereas teens need 8-10 hours and younger children and infants up to 14 hours.

Eat more whole plant foods –

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens by boosting immunity. By eating all different colors of plant-based foods, we are more likely to get a strong and varied nutritional profile. In fact, whole foods, plant-based diet contains 64-times the amount of immunity-boosting antioxidants compared to a diet that includes meat and dairy.

Eat healthy oil –

Healthy fats like olive oil, peanut oil, canola oil and foods rich in omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress our immune system, these fats may naturally combat illnesses. A low-level inflammation is a normal response to stress or injury.

Reduce stress –

The stress suppresses it, increasing susceptibility to colds and other illnesses. It is difficult to define stress. Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress.

Do regular exercise –

The regular exercise is one of the pillars of healthy living. Just like a healthy diet, exercise can contribute to a healthy immune system. It may contribute by promoting good circulation, which allows its cells and substances to move through the body freely and do their job efficiently.

Stop smoking –

Smoking can suppress it because nicotine can lead to decreased neutrophilic phagocytic activity. It can also inhibit the release of reactive oxygen species (ROS) thus impairing the ability of neutrophils to kill pathogens. Within the lungs, smoking triggers a release of inflammatory agents that lead to persistent chronic inflammatory syndrome.

Meditate daily –

It has been found that the benefit we experience from meditation isn’t strictly psychological; there is a clear and quantifiable change in how our bodies function. Meditation is one of the restorative activities that may provide relief for our immune systems, easing the day-to-day stress of the body.

Limit added sugar –

When we eat a big dose of sugar, we temporarily damp down our immune system’s ability to respond to challenges. The effect lasts for several hours. So if you eat sweets several times a day, it may be perpetually operating at a distinct disadvantage. Further eating sugary foods can produce excessive inflammation that serves no useful purpose but promotes aging and disease.

The bottom line –

Our immune system is essential for our survival. Our lifestyle can affect how well it can protect us from germs, viruses, and chronic illnesses. Replacing bad health habits with good ones can help keep it healthy. The above tips if followed adequately can go a long way toward strengthening our immunity.