Caring for yourself begins with your physical and mental health. A healthy body and strong immune system will help you fight off not only COVID-19, but also other diseases.
You have control over your body. Rank yourself on the scales below on how well you care for yourself from 1 (least self-care) to 5 (best self-care). Circle a number under each category to see where you are now and what you may need to work on. Then see improvement tips for leading your healthiest life.
SLEEP
3 hrs. or less sleep, nap only
Sleep 7-9 hrs./night, awaken rested
PROTECTION AGAINST COVID-19
Inadequate PPE protection
Have adequate PPE protection
FOOD AND WATER
Eat processed foods, rarely drink water
Eat diet high in unprocessed plants, drink lots of water
EXERCISE
Sit most of the day and am mostly inactive
Am active 5 or more days of the week for at least 30 minutes a day (such as walking, biking, housework)
STRESS
Always rushed, worried and overwhelmed
Practice breath work, reflection and restoration often
TRAUMA
Often ignore signs and symptoms of stress in the body
Use techniques for self soothing and seek support
Tips for Leading Your Healthiest Life
Here are some tips to help you improve your health.
- Get to sleep at the same time each night, and get up at the same time each morning, even on weekends
- Don’t take naps after 3:00 p.m., and don’t nap longer than 20 minutes
- Stay away from caffeine and alcohol late in the day
- Eat breakfast, and eat smaller meals throughout the day
- Cut back on added fats and/or oils in cooking or spreads
- Grill, steam, or bake instead of frying
- Add more fruits and vegetables to your diet
- Eat several whole-grain foods every day
- Avoid eating late at night
- Carry a water bottle with you and refill it throughout the day
- Choose water over sugary drinks. Pick water when eating out. Serve water during meals
- Add a wedge of lime or lemon to your water
- Wear two masks or cloth face coverings at all times when around people
- Frequently wash your hands with soap and water for at least 20 seconds
- Avoid touching your eyes, nose, or mouth with unwashed hands
- Avoid close contact (within 6 feet for a total of 15 minutes or more) with people
- Stay home if sick
- Know your immune system and risk factors such as heart or lung disease, chronic kidney disease requiring dialysis, liver disease, diabetes, immune deficiencies, or obesity as these factors place you at higher risk for developing more serious complications from COVID-19
- Exercise regularly and eat healthy, well-balanced meals.
- Spend an extra 10-15 minutes outdoors
- The darker your skin, the greater your risk of Vitamin D deficiency – monitor your Vitamin D levels.
- Keep a positive attitude. Accept that there are events that you cannot control
- Limit news/social media
- Learn and practice relaxation techniques such as meditation, yoga, or Tai-Chi
- Make time to unwind and engage in activities that bring you joy
- Get some fresh air
- Connect with others
- Avoid excessive amounts of alcohol
- Eat a well-balanced diet
- Avoid alcohol and drugs
- Get 7-9 hours of sleep each night
- Accept your feelings
- Get moving and realize how your body feels as you exercise
- Reach out to others
- Take positive action such as volunteering your time