A restorative night’s sleep is a great way to keep nasty germs at bay. Your immune system relies on you getting around 7 hours’ sleep a night on a consistent basis to operate effectively.

A busy schedule of work, kids, plus more work, with a mix of daily stressors from the media, can sabotage your sleep and your well-being all at the same time. Mom is right – you need your beauty sleep, but your body can benefit from quality sleep in other ways too. That’s because sleep gives your body the time it needs to rest and recover.

Ever wonder why you’re tired when you’re sick? It’s no coincidence – you body craves that rest to heal itself. Now, we’re going to have a short science lesson to explain why sleep is important to maintain immunity from pathogens, like viruses.

Time for Immunology 101

The T cells in your body detect and combat infected cells, destroying them. What’s key is a sticky protein called integrin, which helps the T cell stick to the viral invader, killing it.

Numerous studies indicate that those of us who have a consistent sleep pattern have higher levels of this protein activated within our cells.

If the functioning of your T cells is not up to par, your body will have a harder time warding off disease. Better yet, your body remembers these invading pathogens, fighting them off in the future if you’re exposed to them a second time.

Sleep: The Foundation of Health

If you consistently have less than 5 hours’ sleep each night, you’re setting yourself up for a host of chronic conditions, like diabetes, heart disease and obesity. The good part is that you can make healthy choices to help your body get the restorative rest that it needs.

Try keeping stress in check by limiting time on social media or watching the news. Alternately, make the most of your time by catching up on reading; playing games with your kids; or finally get around to those tasks that are perpetually on your procrastination list, like bathing the dog.

A positive mindset during the day will make it easier for you to sleep at night.

The post Sleep Gives Your Body the Boost it Needs to Stay Healthy appeared first on Quick Med Care.

Now, throw in a pandemic and your world might be a little out of whack; however, it doesn’t have to be that way.

You are what you eat

Truth be told, there’s nothing wrong with “being” a hot dog with extra-spicy relish, but you probably don’t want to make that a dietary staple.

A lot of the canned and dried foods have flown off the shelves in the stores, but fresh produce is always an option too. Simply pick up some freezer bags and stow away produce that can’t be eaten in the foreseeable future.

If you have a blender, use some frozen fruit and dream up some of your own healthy smoothies. Don’t forget to name your concoctions and share them on Instagram for others to enjoy.

The stores are still open too, so there’s not reason at this point to squirrel away every canned good in sight. Try to shop smartly by making a list and planning out your menu for the week.

For our nervous snackers out there who require a great deal of crunch in their life, put down the high-sodium chips and MSG-sprinkled crackers. Opt for whole foods, like apples, cucumber, celery, and carrots. They’re better for your waistline and full of vitamins and minerals

Missing the gym, are we?

Now, if you’re missing the gym, there are options at home that will keep you in shape. Remember that you can still venture outside for a brisk walk or a run. If you’re feeling nostalgic, dust off your playlist from back in the day as motivation for a workout. Justin Timberlake will thank you.

There are plenty of exercises you can do in a small space that don’t require any equipment. Youtube has some great options, and you might even decide to keep up this routine once you resume your gym workouts.

Another great way to burn calories is to clean your house. We’re talking about moving furniture, vacuuming, mopping, cleaning out closets, power washing the house, and the list goes on. Just think how satisfying it will be to have your house so spotless. Reward yourself by laying on the couch and Netflixing.

Practice good sleep hygiene

Stressing about COVID-19 and its effect on your life may lead to bouts of sleeplessness. Put down digital devices and turn off your television a couple hours before bed.

If you’re stressed, keep a journal, talk to an old friend, or confide in fido. Dim your lights and do some quiet evening activities, like water your plants, brush your dog, do some yoga, or work on a puzzle.

Wait until you’re sufficiently sleepy before you go to bed to avoid onset insomnia. It’s to your detriment to lay in bed for hours, not sleeping, as your body will start to associate your bed with wakefulness.

Don’t ignore your health

It’s important to be mindful of how we think and feel during this unprecedented event in our lives. Take the time to organize all aspects of your life for optimal balance. Remember, we are all in this together, and nobody is alone.

If you’re feeling under the weather, please do not put off seeking medical care. Click here to schedule a telemedicine appointment with one of our providers.

The post How to Stay Healthy During a Pandemic appeared first on Quick Med Care.