Why is healthy eating important for the immune system, especially during the COVID-19 pandemic?

Why is healthy eating important for the immune system, especially during the COVID-19 pandemic?

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

How to eat healthy in quarantine during the COVID-19 pandemic?

Consume enough fibre because it contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating.

To ensure an adequate fibre intake, aim to include vegetables, fruit, pulses and wholegrain foods in all meals. Whole grain foods include oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread.

Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water.

Can the coronavirus disease spread through food?

It is very unlikely that COVID-19 is transmitted through food. However, as a matter of good hygiene practice, anyone handling food should wash their hands often with soap and water for at least 20 seconds before doing so. Crockery and eating utensils should not be shared. Clean frequently touched surfaces regularly.

What are some of the ways I can I protect myself from getting infected with COVID-19?

Wearing a face covering or face mask can reduce the number of particles containing viruses that are released from the mouth and nose of someone who is infected with COVID-19 and other respiratory infections. Face coverings can also protect the person wearing the face covering from becoming infected by some viruses.

What can I do to cope with the effects of COVID-19 quarantine?

Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens.

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

How to stay hydrated during self-quarantine amid the COVID-19 pandemic?

Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender or rosemary.

Avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and energy drinks. These may lead to dehydration and can negatively impact your sleeping patterns.

How can I cope with change and uncertainty during the COVID-19 pandemic?

1. Take stock of how you feel

2. Focus on the short term

3. Acknowledge what's working

4. Recognise your achievements

5. Find a new rhythm

6. Try to stay in the moment

7. Reframe your thoughts

8. Decide what strategies work for you

Do I have to sanitise food packaging?

Food packaging If you have been shopping, there should be no need to sanitise the outer packaging of food. This is because food businesses are required to have a system for managing food safety in place, which should include keeping packaging clean. You should still follow good hygiene practice by washing your hands after handling any outer packaging.

How can I protect myself and others when using disinfectants?

Disinfectant solutions should always be prepared in well-ventilated areas. Wash your hands after using any disinfectant, including surface wipes. Keep lids tightly closed when not in use. Spills and accidents are more likely to happen when containers are open. Do not allow children to use disinfectant wipes. Keep cleaning fluids and disinfectants out of the reach of children and pets.
Throw away disposable items like gloves and masks if they are used during cleaning. Do not clean and re-use.
Do not use disinfectant wipes to clean hands or as baby wipes.

What are the long lasting fruits and vegetables I should buy for COVID-19 quarantine?

WHO recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for later consumption or to add to smoothies.

Root vegetables such as carrots, turnips and beets, as well as vegetables like cabbage, broccoli and cauliflower are relatively nonperishable. Garlic, ginger and onions are also great options to keep at home, as they can be used to add flavour to a variety of meals.

Can you get the coronavirus disease (COVID-19) from packaging?

The risk of imported food and packaging from affected countries being contaminated with coronavirus is very unlikely. This is because the law requires the exporter to follow the right controls during the packing and shipping process to ensure good hygiene is met.

Do I need to wash my hands before preparing food during the COVID-19 pandemic?

It is important to wash your hands with soap and water, for at least 20 seconds before and after you prepare food.

Can the coronavirus survive on surfaces?

It is not certain how long the virus that causes COVID-19 survives on surfaces, but it seems likely to behave like other coronaviruses. A recent review of the survival of human coronaviruses on surfaces found large variability, ranging from 2 hours to 9 days (11).

The survival time depends on a number of factors, including the type of surface, temperature, relative humidity and specific strain of the virus.

Are canned vegetables good alternatives to eat during COVID-19 quarantine?

Although fresh or frozen vegetables are normally the preferred option, canned vegetables such as mushrooms, spinach, peas, tomatoes and green beans are good alternatives with a longer shelf life, to ensure a sufficient intake of vegetables. Remember to choose, when possible, options with low or no added salt.

Is it good to buy frozen fruits and vegetables to eat during the COVID-19 pandemic?

All frozen fruits such as berries, pineapple and mango are great options, as they still contain high levels of fibre and vitamins and are often less expensive than the fresh versions. These frozen fruits can be added to juices, smoothies or porridge or eaten with low-fat plain yogurt after defrosting.

Frozen vegetables are nutritious, quick to prepare, and consuming them can help reach the recommendations, even when fresh foods are scarce.

How long should I exercise for during quarantine?

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

What protective measures should I take while using disinfectants?

• The disinfectant and its concentration should be carefully selected to avoid damaging surfaces
and to avoid or minimize toxic effects on household members (or users of public spaces).
• Avoid combining disinfectants, such as bleach and ammonia, since mixtures can cause
respiratory irritation and release potentially fatal gases.
• Keep children, pets and other people away during the application of the product until it is dry and
there is no odour.
• Open windows and use fans to ventilate. Step away from odours if they become too strong.
• Disinfectant solutions should always be prepared in well-ventilated areas.
• Wash your hands after using any disinfectant, including surface wipes.
• Keep lids tightly closed when not in use. Spills and accidents are more likely to happen when
containers are open.
• Do not allow children to use disinfectant wipes. Keep cleaning fluids and disinfectants out of the
reach of children and pets.

What are the recommendations on use of disinfectants to prevent the spread of the coronavirus disease?

In non-health care settings, sodium hypochlorite (bleach / chlorine) may be used at a recommended concentration of 0.1% or 1,000ppm (1 part of 5% strength household bleach to 49 parts of water). Alcohol at 70-90% can also be used for surface disinfection.

Surfaces must be cleaned with water and soap or a detergent first to remove dirt, followed by disinfection. Cleaning should always start from the least soiled (cleanest) area to the most soiled (dirtiest) area in order to not spread the dirty to areas that are less soiled.

Should I wear Personal Protective Equipment (PPE) when cleaning surfaces?

When cleaning surfaces, it is not necessary to wear personal protective equipment ( PPE ) or clothing over and above what would usually be used.

Should food packaging be washed clean during the coronavirus pandemic?

If you have been shopping, there should be no need to sanitise the outer packaging of food. This is because food businesses are required to have a system for managing food safety in place, which should include keeping packaging clean.

What surfaces should be cleaned during the COVID-19 pandemic?

High-touch surfaces in these non-health care settings should be identified for priority disinfection such as door and window handles, kitchen and food preparation areas, counter tops, bathroom surfaces, toilets and taps, touchscreen personal devices, personal computer keyboards, and work surfaces.

Can you contract COVID-19 by touching contaminated surfaces?

People could catch COVID-19 by touching contaminated surfaces or objects – and then touching their eyes, nose or mouth. If they are standing within one meter of a person with COVID-19 they can catch it by breathing in droplets coughed out or exhaled by them. In other words, COVID-19 spreads in a similar way to flu.

What can I do if I feel lonely during the COVID-19 pandemic?

1. Explore ways to spend time together
2. Be more social and check in regularly
3. Share your feelings but don't compare
4. Do more things you enjoy
5. Stay busy by learning something new
6. Volunteer to help others
7. Join an online community

Why is it helpful to focus on the present during the COVID-19 pandemic when you're feeling anxious?

Focusing on the present, rather than worrying about the future, can help with difficult emotions and improve our wellbeing.

Is the coronavirus pandemic affecting our mental health?

As the coronavirus pandemic rapidly sweeps across the world, it is inducing a considerable degree of fear, worry and concern in the population at large and among certain groups in particular, such as older adults, care providers and people with underlying health conditions.

In public mental health terms, the main psychological impact to date is elevated rates of stress or anxiety. But as new measures and impacts are introduced – especially quarantine and its effects on many people’s usual activities, routines or livelihoods – levels of loneliness, depression, harmful alcohol and drug use, and self-harm or suicidal behaviour are also expected to rise.