In these unprecedented times, we’ve all had to adapt to the challenges brought on by COVID-19. While the initial threat may have subsided, the long-term effects, commonly known as Long COVID, remain a concern for many. As an entrepreneur with over 20 years of experience, I’ve always believed in the wisdom of Benjamin Franklin: “If you fail to plan, you are planning to fail.” This philosophy is especially relevant when it comes to managing our health during and after a COVID infection.
In a previous video, I discussed the importance of going on the offensive when it comes to protecting yourself from COVID. If you missed it, you can catch it on my YouTube channel, Keep Your Brain Sharp, or my Facebook page. Today, however, I want to dig deeper into how you can tweak your lifestyle to lower your risk of contracting COVID, minimize the severity of symptoms if you do catch it, and potentially avoid the long-term effects of Long COVID.
Understanding Long COVID and Its Impact
We’ve been inundated with advice on how to protect ourselves from COVID-19: washing hands frequently, wearing masks, and getting vaccinated. But there’s more you can do. Lifestyle changes can significantly impact your risk of contracting COVID, the severity of the illness, and the longevity of its symptoms. It’s essential to understand that even though hospitalizations have decreased, Long COVID remains a serious issue.
Long COVID is when symptoms persist weeks after the initial infection has passed. These symptoms vary greatly among individuals, ranging from fatigue and brain fog to more severe issues affecting the heart, respiratory system, and even neurological health. The unpredictability and persistence of these symptoms add a layer of stress, compounding the physical challenges.
The Connection Between Lifestyle and COVID Outcomes
Emerging research, including a study from Harvard, suggests that a healthy lifestyle may lower the risk of developing severe COVID symptoms and Long COVID. In this study, women who maintained a healthy lifestyle had a 30% lower risk of experiencing severe COVID symptoms and a 50% lower risk of developing Long COVID.
So, what constitutes a healthy lifestyle? Let’s explore some practical steps you can take to enhance your health and resilience.
1. Lose Excess Body Weight
Maintaining a healthy weight is crucial, not just for your overall well-being but also for reducing the severity of COVID symptoms and the risk of Long COVID. Excess weight has been linked to a host of health problems, and it can make it harder for your body to fight off infections. This isn’t about going on a crash diet but rather about making sustainable changes that promote long-term health.
Tips for Sustainable Weight Loss:
- Adopt a Plant-Based Diet: Incorporate more vegetables, fruits, legumes, nuts, seeds, and healthy fats into your meals. A diet rich in plant-based foods can help reduce inflammation, boost your immune system, and contribute to weight loss.
- Limit Meat and Dairy: While you don’t have to eliminate these entirely, reducing your intake can significantly impact your health. Opt for lean meats and low-fat dairy products when possible.
- Cut Down on Processed Foods: Processed foods are often high in unhealthy fats, sugars, and salts. Try to prepare more meals at home using whole, natural ingredients.
- Moderate Alcohol Consumption: If you drink alcohol, do so in moderation. Excessive alcohol can weaken your immune system and add unnecessary calories to your diet.
2. Prioritize Quality Sleep
Sleep is one of the most critical factors in maintaining good health and reducing the risk of Long COVID. Quality sleep allows your body and brain to reboot, repair, and regenerate. Aim for 7-9 hours of sleep each night to give your body the time it needs to recover and stay healthy.
Tips for Better Sleep:
- Create a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
- Make Your Bedroom a Sleep Sanctuary: Keep your bedroom cool, quiet, and dark. Consider using earplugs or a white noise machine if you live in a noisy environment.
- Limit Screen Time Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to unplug at least an hour before bed.
3. Exercise Regularly
Exercise is often called the “fountain of youth” for a reason. Regular physical activity can improve your mood, boost your immune system, and help maintain a healthy weight—all of which are crucial for reducing the risk of severe COVID symptoms and Long COVID.
Exercise Tips:
- Find an Activity You Enjoy: Whether it’s walking, swimming, dancing, or yoga, the best exercise is the one you’ll stick with. Aim for at least 30 minutes of moderate exercise most days of the week.
- Incorporate Strength Training: Building muscle mass can help you maintain a healthy weight and improve your overall fitness.
4. Manage Stress Effectively
Chronic stress can weaken your immune system and make you more susceptible to illnesses, including COVID. It’s crucial to find ways to manage stress and maintain a balanced, calm state of mind.
Stress Management Techniques:
- Practice Mindfulness and Meditation: Spend a few minutes each day focusing on your breath, clearing your mind, or practicing guided meditation.
- Engage in Relaxing Activities: Whether it’s reading, gardening, or taking a walk in nature, find activities that help you unwind.
- Connect with Loved Ones: Social support is essential for managing stress. Make time to connect with friends and family, even if it’s just a quick phone call or text.
5. Consider Fasting
Intermittent fasting, or simply reducing the number of hours you eat during the day, can have numerous health benefits. Not only can it help with weight loss, but it also gives your body time to repair and rejuvenate, which is particularly important during times of illness.
Fasting Tips:
- Start Small: If you’re new to fasting, start with a 12-hour fasting window (for example, from 7 p.m. to 7 a.m.) and gradually increase it as you feel comfortable.
- Stay Hydrated: Drink plenty of water during your fasting periods to stay hydrated and help flush out toxins.
6. Quit Smoking
If you haven’t already quit smoking, now is the time. Smoking weakens your lungs and immune system, making it harder for your body to fight off infections. Quitting smoking is one of the best things you can do for your health.
Tips for Quitting Smoking:
- Seek Support: Whether it’s a support group, counseling, or medication, there are resources available to help you quit smoking.
- Replace Smoking with Healthier Habits: Find activities that can serve as a distraction when cravings hit, such as going for a walk, chewing gum, or practicing deep breathing exercises.
A Personal Endorsement
The ball is in your court. While the threat of COVID and Long COVID is still present, there are actionable steps you can take to protect yourself and improve your health. By adopting a healthy lifestyle, you’re not only reducing your risk of severe illness but also setting yourself up for a longer, healthier life.
If you need support along the way, I’m here to help. I’m excited to offer a free text messaging service where I send out weekly tips and information to keep you motivated and informed. Whether it’s advice on healthy eating, exercise, or managing stress, I’m just a text away.
To get started, simply sign up for the service, and the first thing I’ll send you is a list of foods that boost your immune system—perfect for helping you fight off COVID and Long COVID.
Learn More From Me
If you’re interested in learning more about this topic, or if you want advice that’s just right for you, consider attending one of my free Better Brain Masterclasses. These classes give you great tips and strategies for keeping your brain sharp as you get older. For more printable resources, be sure to check out my resource library and don’t forget to connect with our supportive community on Facebook. Together, we can make the most of every brain-boosting opportunity!
If you’re ready to take your brain health to the next level, consider joining the KYBS Partners Club, a monthly membership program that provides exclusive access to resources, recipes, and personalized support from me. I’d love to have you on board!
Your brain’s destiny is in your hands.🧠
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