Increase your resistance

To minimize the risk of getting the coronavirus, we recommend that you follow the RIVM guidelines. On this page we give you the most important tips to maintain your resistance through a good night’s sleep and healthy diet.

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Sleeping is healthy

When sleeping, the body recovers both physically and mentally. If you sleep too little, there will be insufficient recovery of the body. This makes you more susceptible to diseases such as the common cold and flu. To maintain the resistance, it is therefore beneficial to sleep at least 7 to 8 hours. Because of this, we give you the following 10 tips.

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10 tips for a good night's sleep

Always go to bed at the same time and always get up at the same time. Everyone has their own biologically determined (circadian) rhythm; sleeping earlier or sleeping longer can make you feel more tired.

Take it easy half an hour before you go to sleep, so no watching TV, working through, intensive conversations, etc.

Avoid unnatural light (from monitors). Do this at least 2 hours before sleeping. Because of this, your body knows that it is time to sleep and the sleep hormone (melatonin) will be produced better.

Keep the temperature in the bedroom below 16 degrees and ventilate well.

If you cannot fall asleep or go to sleep, do not walk or eat; the body thinks it is awake. If you lie down, the body will rest.

If you can’t fall asleep because you worry (worrying is thinking in a circle), get out of bed and write down what keeps you busy.

Avoid caffeine-containing food such as Coca-Cola, coffee, black tea and chocolate after 4 p.m. Excessive use before 4 p.m. also provides extra cortisol (stress hormone), which negatively affects your sleep.

Avoid intensive exercise in the period before you want to go to sleep.

Sleeping longer on days off or in the weekends is not a solution for fatigue complaints during the week. This so-called sleep recovery does not help: recovery from sleep occurs every day. Sleeping a little longer on days off is allowed, but should be seen more as relaxation and not as a form of rest.

Both a full stomach and an empty stomach will prevent you from sleeping well. Eat the last full meal (high carbohydrate) 4 hours before going to bed. One last bite (green tea with honey or a banana (contains tryptophan which promotes sleep) at the latest 15 minutes before going to sleep.

7 tips for a healthy diet

What you eat and drink largely determines how fit and energetic you feel. To function optimally, choose a diet that consists of healthy nutrients, low sugar and a low glycemic index. In the overview below you will find the most important nutritional tips that contribute to a healthy resistance.

250 grams of vegetables and 2 pieces of fruit per day. This way you get all the nutrients that the body needs to stay healthy.

Just like the earth, the body consists of 70% water. Lots of fruit and vegetables and sufficient drinking is good for you and it will make you feel a lot better.

Sugars provide energy quickly, but the glucose and insulin mechanisms become less stable and can be disrupted. Large amounts of glucose damage the proteins in brain cells.

The metabolism and the glucose level in the blood then remains more constant. In addition, 7 times a day corresponds to the ability of the saliva to cope with the ‘acid attacks’. More consumptions / snacks leads to an extra risk of caries.

Fish (oil) reduces the risk of cardiovascular disease, improves the heart rhythm and strengthens the emotional brain (including against depressive feelings). If you don’t eat or like fish, fish oil supplements will be sufficient.

Too much caffeine ensures a constantly increased exercise level and ultimately causes a drop in blood sugar and too little relaxation and recovery. Caffeine is found in coffee, green and black tea, ice tea, cola, chocolate, red bull, etc. Preferably no more than 3 to 4 cups of coffee or tea per day.

The best way to get enough vitamins and minerals is to make sure you eat regarding a varied diet.

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