How to protect ourselves from viruses

For the last few months, life for most of us has been looking very different. A virus appeared and turned our world upside down. Most of us can't work and earn an income, our social lives are almost non-existent, our hobbies and activities paused, and the trip we longed for has been canceled. Meanwhile, the mainstream news feed has been overtaken by talk about deaths tolls, overburdened hospitals, and the "new normal" they claim we will have to go back to after the pandemic - all with very alarming tones. Many of us live with constant worry and fear - of the virus, and of a very uncertain future. Naturally, our health is taking a toll.


Throughout this whole pandemic I have noticed something alarming (other than the virus): there has been zero talk about how we can improve our health so we can become more resilient toward covid-19 and future pandemics [that surely will occur, like they always have]. How do one best stay healthy during quarantine, and in the future? The authorities surely aren't telling you, and that it extremely questionable, especially since the vast majority of people who die from covid-19 have co-morbidity such as obesity, diabetes, and cardiovascular disease - diseases that are fully preventable through a healthy diet and lifestyle. There are many simple and powerful ways to improve health and greatly reduce the risk of dying from viral disease, even during a lock-down.


I'm going to share some tips on how you can get healthier, but before that I want to make something clear: you have an enormous influence over your health, despite what society and conventional medicine is telling you. Medicine is sick-care, not health-care. Sick-care is for sick people, while true healthcare is what you do to live with ease instead of dis-ease. Read this paragraph again.

Things to avoid to improve health:


  • Limit TV-watching, especially news channels. Replace TV with playing games, reading books, drawing, knitting, cooking, or learning a new skill.

  • Avoid junk foods and sugary drinks. Sugar, processed oils and food additives are the worst for your health.

  • Limit or avoid alcohol consumption. Replace with low-sugar kombucha, flavored sparkling water, or just [filtered] water.

  • Avoid prolonged social isolation. Not engaging with others is strongly associated with depression. We need human interaction! If you can't meet up with people right now, call them.

  • Avoid dramatic and fear-based conversations.

  • Give less attention to the things that make you feel bad.


Things to do more of to stay he

  • Support your body by eating a nutrient dense diet with all the essential nutrients. Focus on vegetables, meats, and lots of healthy fats, preferably organic.

  • Move your body, preferably outside. Reduce sedentary time as much as possible.

  • Spend plenty of time outside for vitamin D and fresh air. Make sure to expose as much skin as possible for a minimum 20 minutes at least 3 times a week.

  • Engage with friends and family often, and meet up in a safe matter.

  • Engage in self-care practices such as meditation, deep breathing, journaling, taking baths, dancing, singing - anything that makes you feel good

  • Write and/or visualize what the world would look like if you could choose.

  • Organize and clean you home: clean and tidy spaces make us feel better

  • Avoid blue light (screens) for at least 1 hour before bedtime. Get a blue light blocking app for your devices if you need to use them.

  • Practice thinking about all the things you have to be grateful for.


There is no better time than now to start taking charge of your own health and wellbeing and build up a solid defense. But, remember to give yourself some grace; big results aren't created overnight.













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© 2019 Tove Koch