[TDMC] The Power of Nutrition: #Stayinghealthyathome

In December 2019, infectious respiratory disease named as Coronavirus disease (Covid-19) has become the latest national and global health crisis (WHO,2019). Globally, as of 27^th December 2020, there have been 79,232,555 confirmed cases of COVID-19 including 1,754,493 deaths reported to WHO (WHO,2020). These numbers are dramatically increasing day by day. In Malaysia, up until 27 December 2020 a total of 105,096 cases and 452 death were recorded (MOH,2020).

COVID-19 spread via close contact such as touching and fluid droplets produced from sneezing, talking or coughing. The virus will penetrate the cell of lungs, arteries, heart, kidney and intestines via the angiotensin converting enzyme 2 receptors, or ACE2 receptors once the virus enters human body (Hoffmann et al.,2020). Once the virus enters human cells, it will take control of the cell’s genetic reproduction process, replicates itself and burst through the cell membrane. However, infection severity may different depending on the host’s age, health condition and immune status.

Hence, it is mandatory to sustain good nutritional status in order to fight against virus. Optimal nutrition and dietary intake can impact the immune system, therefore the only sustainable way to survive in current context is to strengthen the immune system. During this COVID 19 pandemic, we are encouraged by government to stay at home and have a state of isolation, social distancing and take precaution steps by washing hands frequently suggested by Centers for Disease Control and Prevention (CDC) by organizing CDC’s Handwashing Campaign : Life is Better with Clean Hands. All the measures are important to flattening the curve of the diseases. We must follow all the medical and social advice given.

 However, the act of confining to one’s home has significant impact on one’s health, including changes in eating patterns, sleeping habits and physical activity. All this changes can lead to an increased risk of obesity and lower the immune system.

Hence, having a good nutrition and lead a healthy lifestyle is the key to strengthening the immune system and it is very important for the vulnerable group (elderly and people with medical condition) to practice it.

In addition to that,  there are several tips I would like to suggest to make sure that we can get adequate nutrients to increase immune system.

1. Eat Complete and Balance Nutrition.

• According to the Malaysian Dietary Guidelines, a balanced diet is a diet that contains a combination of foods that provide the proper balance of nutrients.
• The combination of foods must include macronutrients (Carbohydrate, protein, and fat) and micronutrients ( vitamins and minerals)
• So how to get these adequate nutrients from complete nutrition? Here are the tips: Firstly, To eat food from various sources of foods which are carbohydrates (example: rice, bread, noodles, pasta, thosai, chappati etc), fat (oil, butter, etc), protein (poultry, fish, egg, meat) and fibre (all fruits and vegetables)
• 
• Secondly, we need to control the portion of certain macronutrients, as easy as abc, you can just follow MyHealthy Plate which is recommended by the Ministry of Health.

• A balanced diet will guarantee a strong immune system that can help withstand any assault by the virus because you consume adequate nutrients needed for your body.

•  Consume more vegetables and fruits
• Why you need to consume vegetables and fruits? Because all the vitamins, minerals and phytonutrients that can act as antioxidants to boost your immune system are abundant in those colourful vegetables and fruits.
• Consume variety of vegetables and fruits because different type and colour has different nutrients that you need!.
• For example, vitamin C is known as a powerful antioxidant that can fights against free radicals in the body, essential for growth and repair of tissue all over the body.and well known for its role in supporting a healthy immune system. Your body cannot make this vitamin, it must come from the foods you eat every day.
• If you are not a veggies and fruits lover, try to make juices, smoothies of veggies and fruits. Different alternative is better than not to consume at all.  Make sure it is unsweetened to enjoy the pure taste of vitamins and minerals!

• Hydrate your body
• Make sure to drink 1.5 to 2 litre of water every day to stay hydrated especially when you’re at home because you will not feel thirsty. So my suggestion, make sure to have your own water bottle even at home so that you can set a goal to finish how many bottles per day.
• Dehydration can lead to loss of strength and stamina, main cause is due to heat exhaustion.
• Dehydration also can cause headache, and if ongoing can affect kidney function.
• What are the signs and symptoms of dehydration?
• Dry mouth
• Muscle cramp
• Lightheadedness
• Heart palpitation
• Dark yellow and strong-smelling pee

• Protect your gut
•  For your information, more than three-quarters of the immune system of your body lies in the gut.
• Hence, your stomach must be filled up with more good bacteria over the pathogenic.
• Dietary factor and balance is the key to make sure your gut is filled with good bacteria:
• Take sufficient dietary fibre (whole grains, legumes, veggies).
• Drink sufficient water
• Consume probiotic-containing foods and beverages (cultured milk drink, yogurt)

• Stay physically active even during MCO
• Instead of sleeping and resting all day, how about planning some activities with your loved one?
• Indoor activities (Cleaning your house and decorate your house with your family to a new look, gardening, cooking with family, run around and play with your children within home compound)
• For those who likes to workout, how about do your own mini gymnasium at your home? Such as by doing yoga, aerobic, and weight lifting training.

Last one is to stay positive, socialize with people via modern technology, self-reflection and have your own spiritual development. Here I share with you one of recipe for your healthy snacking.

RECIPE

Makes 1 (big) bowl

Ingredients:

• 1 cup almond milk
• 2 tablespoons chia seeds
• 2 tablespoons rolled oats
• 1 tablespoon fresh lemon juice
• 1 tablespoon maple syrup
• 1 teaspoon vanilla

• 1 banana
• 1 tablespoon shredded coconut
• 1 tablespoon raisins
• dash of cinnamon

Step One

Add the almond milk, chia seeds, rolled oats, lemon juice, maple syrup, and vanilla to a blender and blend until the chia seeds and rolled oats have been fully puréed. At this point, the mixture will still be a runny liquid – the chia seeds need a few hours to thicken into a gel. Add to a covered container (mason jar?) and refrigerate overnight, or at least 3 hours.

Step Two

When you’re ready to serve the pudding, thinly slice 1/3 of a banana and set aside for garnish. Mash the other 2/3 of the banana into your serving bowl. Add a tablespoon of shredded coconut to the bowl. Finally, pour the chia pudding over the top and mix the banana, coconut, and chia together.

You may be wondering why we don’t just add the banana while blending. The problem is, the banana would turn brown and develop some weird flavors if it was left in the refrigerator overnight. That’s why it’s best to simply mash and stir in the banana right before serving.

Step Three

Add the toppings! The pudding is great by itself, but the toppings take it to another level. Lay the banana slices on top, sprinkle on a few raisins, dust with some shredded coconut and cinnamon. Experiment with other additions as well, such as chopped nuts or additional spices.