How to Stay Healthy This Summer – Our Guide

Staying strong is always important, but it is even more so this year. Boosting your immune system is a good way of lowering your risk of COVID-19 infection. You cannot do that just through drinking supplements and vitamins. You have to incorporate other things like diet, fitness training programs, and more. Here are some tips for keeping illnesses away this summer.

Practice physical distancing

Avoiding contact with potentially infected people is the best way to prevent the spread of contagious diseases. This is easy enough if the symptoms are readily observable. With the novel coronavirus, though, people can exhibit no signs of infection but still be positive.

As such, you must avoid crowds and large gatherings. If it is not possible to stay away from a busy place, keep a two-meter distance away from other people. Always wash your hands and clothes, and be mindful of physical distancing protocol even when the government relaxes restrictions.

Keep yourself properly nourished

Have five portions of fruits and vegetables daily. Eat high-fiber food like bread, potatoes, and rice. Include fish, eggs, and protein in your diet, as well as unsaturated oils and spreads. Consult a specialist if you have dietary restrictions or allergies. It is also important to drink six to eight glasses of water per day. This is about 1.2 liters. Drinking fluids prevents dehydration and replaces the water you naturally lose throughout the day.

Drink or eat sources of probiotics

Probiotics are live bacteria and yeast that restore the natural balance in your stomach and intestines. These encourage “good” bacteria to flourish in your gut. You can get probiotics from eating or drinking fermented food like kombucha, kefir, kimchi, and sauerkraut. Health drinks containing probiotics are also available in many supermarkets and groceries.

Catch some rays and stay outside

Physical distancing guidelines should not prevent you from getting your share of sunlight. You can stay in your yard or on your balcony so you can get your dose of Vitamin D. This nutrient is essential in helping the body absorb phosphate and calcium, two minerals important for keeping your bones, teeth, and muscles healthy.

Release your stress and anxiety

Stress lowers your immune system, so do what you can to ease it. Stay connected with friends and family through virtual means to reduce feelings of anxiety and fear. You need emotional support, especially during trying times like these. You can also meditate to manage your stress.

Regular exercise lowers your risk of developing illnesses and chronic conditions like type 2 diabetes, heart disease, and stroke. Exercise also boosts your mood and lowers stress levels.

Strive for 75 minutes of vigorous activity or 150 minutes of moderate activity per week. Examples of moderate-intensity activities are brisk walking, riding a bike, rollerblading, dancing, and hiking. Vigorous activities include jogging, running, walking up the stairs, and skipping rope. You can also sign up for custom fitness programs to address your specific needs.

Furthermore, a lack of sleep lowers your immune system and makes you susceptible to catch viruses. Sleep is the time for your body to repair and heal, so make sure you get the recommended amount of hours of sleep.


Keeping yourself strong is essential at all times. Learn how to stay healthy by releasing stress, eating right, practicing physical distancing, and getting enough sunshine. You should also consult experts like dieticians, mental health professionals, and fitness instructors.

The Fit Factor helps you reach your fitness goals in an efficient and fun way. Our one-on-one fitness programs in Wellesley, MA, are made of safe but challenging workout modules. Get in touch with us today for more information.

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