Nutrition |
Fiber‐rich, nutrient‐dense, antioxidant‐rich whole food plant foods such as green leafy vegetables (3‐5 servings/day), fruits (2‐4 servings/day), whole grains, legumes, nuts and seeds
Moderate intake of foods with unsaturated fats (like fish, avocado, nuts, olive oil, soy/canola/sunflower/corn oils), white/lean meat and low‐fat dairy products
Limit salt consumption, soft drinks, or sodas
Avoid foods/snacks containing saturated fats (fatty/red meats, butter, palm/coconut oils, cream, cheese, ghee, lard), trans fats and processed carbohydrates
Maintain a healthy weight keeping BMI 18.5‐24.9 kg m−2
Aim for optimal hydration: drink 2‐3 L water a day
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Physical activity |
Engage in moderate‐intensity aerobic physical activity (eg, brisk walk/dance) 30 min‐1 h/day or 150‐300 min per week, plus resistance exercise (eg, press‐ups, situps, and weights) for 1 h, two to three times/week on nonconsecutive days
Exercise caution with patients in moderate stage of COVID‐19 who may be breathless on exertion
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Sleep |
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Harmful substances |
Avoid any form of tobacco products, or any other harmful substances
Drink modestly (ensuring alcohol free days) or no alcohol
Smoking, vaping, or inhaling any substance can damage the lungs. Make the most of available support for quitting
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Stress management |
Adopt a variety of measures to keep stress levels low, including favorite music, videos, and movies
Talking to a trusted person can help when feeling afraid or sad, avoiding such feelings becoming overwhelming
Use reliable sources, such as the World Health Organisation. Minimize anxiety by limiting news, current affairs, and stressful drama.
Keep a positive attitude, accepting we cannot control events
Consider relaxation techniques such as deep breathing, meditation, Yoga, Tai Chi, and mindfulness, using apps or online resources
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Social connectedness |
Stay socially connected with loved ones, family and friends by phone, zoom, WhatsApp, and social media if government advice prevents physical meetings
Avoid social isolation
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Positive psychology |
Do activities and direct your thoughts to enhance well‐being and create positive emotions, such as counting blessings, kindness practices, focusing on personal goals/strengths
Always find joy, meaning, and purpose, focusing on what makes life worth living
Think about the things that call for gratitude and bring happiness
Keep your reflections happy and be optimistic about recovery
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