{"id":22825,"date":"2020-03-24T12:19:58","date_gmt":"2020-03-24T04:19:58","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=22825"},"modified":"2025-05-20T09:37:39","modified_gmt":"2025-05-20T01:37:39","slug":"tips-for-staying-healthy-during-the-lockdown-period","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/tips-for-staying-healthy-during-the-lockdown-period\/","title":{"rendered":"Tips for Staying Healthy During the Lockdown Period"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"22825\" class=\"elementor elementor-22825\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b92652c e-con-full e-flex e-con e-parent\" data-id=\"b92652c\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f1e3b51 elementor-widget elementor-widget-text-editor\" data-id=\"f1e3b51\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Our immune system is complex and involves numerous defense mechanisms. Proper hygiene practice and following the advice issued by the government are the main steps in avoiding infection. A balanced diet and adequate fluid\/water intake may help you protect yourself during this lockdown.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c935846 elementor-widget elementor-widget-spacer\" data-id=\"c935846\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e71082a elementor-widget elementor-widget-text-editor\" data-id=\"e71082a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ol><li>Prepare simple meals at home with the guide of the Healthy Plate concept which provides essential amount of energy, protein, vitamins and minerals that the body needs.<\/li><li>Avoid binge-eating and snacking on unhealthy snacks. Practice constant meal timings as you are free to plan a proper mealtime at home.<\/li><li>Ensure enough water intake to stay hydrated. The Recommended Nutrient Intake for Malaysia is six to eight glasses (1.5L to 2.0L) a day.<\/li><li>Reduce fast food and processed food intake to prevent consumption of excessive sodium and fat.<\/li><li>\u00a0Reduce gravy intake or eliminate the gravy from canned foods if you have no other options. For example, only take the fish out of canned sardines and prepare the sauce with fresh tomatoes and onions.<\/li><li>Reduce salt. Use herbs and spices instead. Also, reduce your oil intake. Restrict sugar and alcohol consumption too.<\/li><li>Avoid a sedentary lifestyle. Do simple exercises in your home compound.<\/li><li>Don\u2019t waste food. Prepare meals according to demand. Don\u2019t share food off your plate with family members. Don\u2019t even share your cutleries or utensils.<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fe3e5e elementor-widget elementor-widget-spacer\" data-id=\"6fe3e5e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90391da elementor-widget elementor-widget-spacer\" data-id=\"90391da\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64be584 elementor-widget elementor-widget-image\" data-id=\"64be584\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-01.jpg\" class=\"attachment-full size-full wp-image-22829\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-01.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-01-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-01-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-182d44f elementor-widget elementor-widget-spacer\" data-id=\"182d44f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6166b6 elementor-widget elementor-widget-heading\" data-id=\"f6166b6\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">A Balanced Diet<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b9f9e8 elementor-widget elementor-widget-text-editor\" data-id=\"6b9f9e8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>According to Malaysia Dietary Guidelines, a balanced diet is defined as a diet that combines foods with a proper balance of nutrients including fruits, vegetables, grains, meat and dairy. We cannot depend on only one superfood or supplement to help our immune system. In fact, we need to have a complete and balanced diet to strengthen it.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7885ea3 elementor-widget elementor-widget-spacer\" data-id=\"7885ea3\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54de6da elementor-widget elementor-widget-heading\" data-id=\"54de6da\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Protein<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe59802 elementor-widget elementor-widget-image\" data-id=\"fe59802\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-02.jpg\" class=\"attachment-large size-large wp-image-22830\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-02.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-02-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-02-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a3a8309 elementor-widget elementor-widget-spacer\" data-id=\"a3a8309\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b9fb75 elementor-widget elementor-widget-text-editor\" data-id=\"6b9fb75\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>During this lockdown period, please do ensure that you have enough protein sources such fish, poultry, lean meat, seafood, soy products (tofu and tempe, for instance) as well as beans\/lentils. Protein is needed for cell and tissue repairs\/regeneration. Indirectly, this secures our immune system mechanism. This is especially for mucous membrane regeneration which produces immune cells as the body\u2019s first line of defense. An example of a sufficient protein intake is one palm-sized meat\/chicken\/fish or one piece of tofu (200g) per main meal is suggested for generally healthy people (those without kidney diseases).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64d455f elementor-widget elementor-widget-spacer\" data-id=\"64d455f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-610ed3f elementor-widget elementor-widget-heading\" data-id=\"610ed3f\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Carbohydrate<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f23703d elementor-widget elementor-widget-image\" data-id=\"f23703d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-03.jpg\" class=\"attachment-large size-large wp-image-22832\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-03.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-03-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-03-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-984599e elementor-widget elementor-widget-spacer\" data-id=\"984599e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c2d5e8 elementor-widget elementor-widget-text-editor\" data-id=\"8c2d5e8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Eat adequate rice and other cereal products (preferably wholegrain) and tubers because carbohydrate is our main source of energy in daily life. The basis for most meals should include unrefined cereals or minimal intake of processed cereals and grains (whole grain or whole meal), where fortified cereals and grains are recommended (Malaysia Dietary Guidelines, 2010). Thus, an appropriate amount of carbohydrate is essential to sustain our daily life\u2019s needs.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c729e42 elementor-widget elementor-widget-spacer\" data-id=\"c729e42\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0b6cae elementor-widget elementor-widget-heading\" data-id=\"b0b6cae\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Fruits and vegetables<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6aa689 elementor-widget elementor-widget-image\" data-id=\"a6aa689\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-04-1.jpg\" class=\"attachment-large size-large wp-image-22834\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-04-1.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-04-1-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-04-1-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efe76ce elementor-widget elementor-widget-spacer\" data-id=\"efe76ce\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c36324 elementor-widget elementor-widget-text-editor\" data-id=\"2c36324\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Fruits and vegetables provide vitamins and minerals that are needed to secure our immune system, including Vitamin A, B, C, D and E. Iron and zinc that play an essential role in our immune system are commonly found in food from animal sources.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bf7728 elementor-widget elementor-widget-spacer\" data-id=\"9bf7728\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1545b37 elementor-widget elementor-widget-heading\" data-id=\"1545b37\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The vitamins<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06dedcc elementor-widget elementor-widget-text-editor\" data-id=\"06dedcc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Vitamin A<\/strong>\u00a0is found abundantly in spinach, broccoli, carrots, potatoes, bell peppers, liver, cod liver oil as well as vegetables and fruits that are dark yellow and orange in colour. Vitamin A is also needed to strengthen the immunity barrier as it is involved in mucous secretion and the organ protective lining (epithelium) formation that defends against pathogen invasion especially for both respiratory tract and intestine mucus layer. On top of that, vitamin A is also needed to form blood cells (macrophage) required in the immune system (Huang , Liu , Qi, Brand, &amp; Zheng, 2018).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4e4428 elementor-widget elementor-widget-image\" data-id=\"d4e4428\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"403\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-06.jpg\" class=\"attachment-large size-large wp-image-22836\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-06.jpg 403w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-06-300x223.jpg 300w\" sizes=\"(max-width: 403px) 100vw, 403px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fde9564 elementor-widget elementor-widget-spacer\" data-id=\"fde9564\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08ad6ba elementor-widget elementor-widget-text-editor\" data-id=\"08ad6ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Other vitamin sources are\u00a0<strong>Vitamin B6<\/strong>\u00a0in eggs, lean meat, seafoods;\u00a0<strong>Vitamin B9<\/strong>\u00a0in soy and soy product;\u00a0<strong>Vitamin B12<\/strong>\u00a0in yogurt and cheese.\u00a0<strong>Vitamin B<\/strong>\u00a0helps in regulating immune responses in terms of cell production differentiation and the activation of white blood cells (Mikkelsen, Stojanovska, Prakash, &amp; Apostolopoulos, 2016).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e9445b elementor-widget elementor-widget-image\" data-id=\"3e9445b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-07.jpg\" class=\"attachment-large size-large wp-image-22838\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-07.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-07-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-07-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39c261d elementor-widget elementor-widget-spacer\" data-id=\"39c261d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e45b0d6 elementor-widget elementor-widget-text-editor\" data-id=\"e45b0d6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Vitamin C<\/strong>\u00a0is well-known for its antioxidant properties. This helps in boosting the immune system. Vitamin C supports the outer layer of our protective surface against pathogens. It promotes the oxidant-scavenging activity of the skin and supports various cellular functions of the immune system (Carr &amp; Maggini, 2017). Vitamin C is common in citrus fruits, guava and dark green vegetables.<br \/><br \/><strong>Vitamin D<\/strong>\u00a0is derived from sun exposure. Dietary vitamin D is found in mushrooms, potatoes, salmon, mackerel, sardines, eggs and dairy products. A Vitamin D deficiency will increase susceptibility to infection as the vitamin D receptor is expressed on immune cells (Aranow, 2011).<br \/><br \/><strong>Vitamin E<\/strong>\u00a0in found in vegetable oils such as sunflower, safflower, corn and soybean oil, and nuts such as almonds, peanuts and hazelnuts\/filberts. It is another powerful antioxidant that has the ability to modulate the host\u2019s immune functions. It helps in the differentiation of immature immune cells in thymus (Moriguchi &amp; Muraga, 2000).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fcc584 elementor-widget elementor-widget-image\" data-id=\"7fcc584\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"836\" height=\"300\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-08.jpg\" class=\"attachment-large size-large wp-image-22843\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-08.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-08-300x108.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-08-768x276.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b6e5b6a elementor-widget elementor-widget-spacer\" data-id=\"b6e5b6a\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fce0b84 elementor-widget elementor-widget-heading\" data-id=\"fce0b84\" data-element_type=\"widget\" id=\"subtopic06\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The minerals<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ca452c elementor-widget elementor-widget-text-editor\" data-id=\"5ca452c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Iron<\/strong>\u00a0which is heme-iron from animal-sourced foods including liver, red meat and egg yolk, is important to prevent anemia. Anemia depreciates the body\u2019s immune system (Viana, 2011). Meantime, iron can also have direct effects on the growth of microbial pathogens as it is part of the component of the innate anti-microbial defense mechanism (Cherayil, 2010).<br \/><br \/><strong>Zinc<\/strong>\u00a0is rich in shellfish, red meat, eggs, liver and nuts. It is an antioxidant and anti-inflammatory nutrient. Studies show that proper zinc supplementation decreases oxidative stress markers and the generation of inflammatory cytokines (Prasad, 2008). Zinc deficiency leads to a negative impact of the immune cells.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e641ff elementor-widget elementor-widget-image\" data-id=\"6e641ff\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"836\" height=\"400\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-09.jpg\" class=\"attachment-large size-large wp-image-22842\" alt=\"\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-09.jpg 836w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-09-300x144.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2020\/03\/health-article-tips-healthy-lockdown-img-09-768x367.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98e499b elementor-widget elementor-widget-spacer\" data-id=\"98e499b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4e773bb elementor-widget elementor-widget-heading\" data-id=\"4e773bb\" data-element_type=\"widget\" id=\"subtopic07\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Bibliography\n<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d4a36e elementor-widget elementor-widget-text-editor\" data-id=\"4d4a36e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Aranow, C. (2011). Vitamin D and the Immune System.\u00a0<i>Journal of Investigative Medicine<\/i>, 881-886.<br \/><br \/>Carr, A., &amp; Maggini, S. (2017). Vitamin C and Immune Function.\u00a0<i>Nutrients<\/i>.<br \/><br \/>Cherayil, B. (2010). Iron and immunity: immunological consequences of iron deficiency and overload.\u00a0<i>Archivum Immunologiae et Therapiae Experimentalis<\/i>.<br \/><br \/>Huang , Z., Liu , Y., Qi, G., Brand, D., &amp; Zheng, S. (2018). Role of Vitamin A in the Immune System. Journal of Medical Medicine. Mikkelsen, K., Stojanovska, L., Prakash, M., &amp; Apostolopoulos, V. (2016). The effects of vitamin B on the immune\/cytokine network and their involvement in depression.\u00a0<i>Maturitas<\/i>, 58-71.<br \/><br \/>Moriguchi, S., &amp; Muraga, M. (2000). Vitamin E and Immunity.\u00a0<i>Vitamins and Hormones<\/i>.<br \/><br \/>Prasad, A. (2008). Zinc in Human Health: Effect of Zinc on Immune Cells.\u00a0<i>Molecular Medicine<\/i>, 353-357.<br \/><br \/>Viana, M. (2011). Anemia and infection: a complex relationship.\u00a0<i>Revista Brasileira de Hematologia e Hemoterapia<\/i>, 90-92.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4784454 elementor-widget elementor-widget-spacer\" data-id=\"4784454\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Our immune system is complex and involves numerous defense mechanisms. Proper hygiene practice and following the advice issued by the government are the main steps in avoiding infection. A balanced diet and adequate fluid\/water intake may help you protect yourself during this lockdown.<\/p>\n","protected":false},"author":2,"featured_media":22826,"template":"","topic":[102,95,94,265,101],"language":[137],"class_list":["post-22825","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-diet-nutrition","topic-general","topic-health-wellness","topic-respiratory-medicine","topic-women","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for Staying Healthy During the Lockdown Period - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/tips-for-staying-healthy-during-the-lockdown-period\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Staying Healthy During the Lockdown Period - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"Our immune system is complex and involves numerous defense mechanisms. 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