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A healthy immune system is a boon at all stages of your life. Whether you want to maintain your current good health or improve the way you feel in the future, these tips will make sure you’re ready to fight off anything that comes your way.

1) Get Enough Sleep

Getting an adequate amount of sleep is fundamental to maintaining a strong immune system. When you sleep, your body produces cytokines, a type of protein necessary for your immune response. Sleeping also gives your body time to repair damage and attack infections. Lack of sleep can make medical treatments and vaccines ineffective. On the other hand, getting enough sleep has been shown to greatly improve recovery times for most conditions.

Adults need around 8 hours of sleep a night. If you don’t feel well, adding an extra hour or two can often be a good idea. Try to make up for lost sleep by taking naps or sleeping in a little late on the weekends.

2) Eat a Healthy Diet

Fruits and vegetables aren’t a magical cure for any illness, but maintaining a healthy diet can help keep your immune system in peak condition. You’ll need to eat well for at least a month or two before you notice real effects, but that just means you should start as soon as possible.

A good diet is composed of fruits, vegetables, and a healthy mix of carbs, fats, and proteins. Look for unprocessed foods that are low in sodium and trans fats. Most of all, trust the way foods make you feel; if something leaves you feeling greasy or heavy, it’s probably not a healthy choice.

3) Stay Active

Exercise is an important part of good health. In addition to increasing strength and stamina, exercise can also help your body fight off infections. As with a healthy diet, exercise will have the greatest impact on your immune system if you develop a routine before you actually get sick.

If you live a relatively sedentary lifestyle, you can improve your immune system by going for a daily walk or running through a basic exercise routine. Try to get your heart rate up at least three or four times a week, and make movement a regular part of your lifestyle. Consider starting an active hobby or sport to keep you interested in exercise on the long term.

4) Reduce Stress

Getting overly stressed can weaken your immune system and make you more susceptible to illness. Using that same logic, reducing your stress may prevent you from catching a disease or may help you fight it off more quickly.

Stress can be caused by taking on too much work or by worrying about things that are out of your control. Make a list of the things that are stressful in your current life, and see how many of them you can attend to. After you’ve taken action to reduce your immediate workload, give yourself permission to relax about the things you cannot change.

5) Maintain Hygiene

Your habits are your immune system’s first defense. If viral particles never enter your body, they can’t turn into an infection. By keeping yourself and your environment clean, you greatly reduce your risk of catching COVID-19 or any other disease.

Start by washing your hands every time you touch something that could have been in contact with COVID-19. You should also get in the habit of taking a shower and changing clothes when you return from another environment. Soap destroys coronavirus particles, so use plenty every time you disinfect.

Next, make sure to keep your environment clean. Sanitize high-touch surfaces like counters and doorknobs at least once a day. Stay on top of chores like dishes, laundry, and vacuuming; the cleaner your house is, the healthier you and your family will be.

A strong immune system comes from a healthy lifestyle. Sleep, eat, exercise, and relax; as long as you maintain good habits, you’ll have a much easier time fighting off the next cold you catch.

If your family went into quarantine right as COVID-19 hit your area, the pandemic probably feels like it’s stretched on for an eternity. And although many students were initially excited to see the school year end so early, even the most introverted kids will eventually need to socialize for the sake of their mental health.

Unfortunately, playdates remain a risk as long as coronavirus particles are present in your community. Particles can remain in the air for several minutes and can sit on surfaces for several days. If you share space with another family, there’s a good chance you’ll spread the virus – even if you wash your hands and wear a mask.

But while your kids can’t see their friends in person, they can still stay in touch through the use of modern technology. Try a few of these ideas to help your kids play together online.

Choose an Online Game
Online gaming is the best way to help your kids maintain a social life while there is a COVID-19 outbreak in your area. Many digital spaces have been designed with children in mind; no matter what your family’s values are, you have plenty of options to choose from.

Expect to spend a small amount of money to ensure that your kids have a safe and enjoyable digital space. Games like Minecraft let you pay for Realms, private worlds to which your kids can invite their friends. Other games may come with a high initial price tag but will provide password-protected rooms or invite-only multiplayer.

Always check ratings and test gameplay yourself before you give a game to your kids. Don’t make a purchase unless you know that it will work on your child’s computer or console and that their friends will have access to multiplayer; you may need to coordinate with other parents to ensure that everyone is on a compatible platform.

Schedule a Video Call
Group video calls let you create virtual playdates. You can use Skype, Zoom, Discord, or any other software; the important thing is that your kids can see and hear each other. Set up a time for two friends to chat, or get the whole gang together for a weekly hangout.

While the call is going, consider providing digital activities for your kids to do together. They could press “play” on a movie at the same time, work on different versions of the same digital coloring page, or even play one of the many in-browser multiplayer games that exist on the modern internet. Remember to test tech before the call starts; kids get bored when setting up takes too long.

Encourage Letter Writing
The best pen pals are the ones you’ll get to see at the start of the school year. If your kids start missing their friends, encourage them to write letters or type out emails. Even a few sentences are sure to make their playmate smile. You can also help them make cards or put together care packages.

Having a pen pal opens up a variety of fun ways for your kids to connect. They can send photos, work on a stamp collection, or even complete a drawing together in multiple stages. Encourage your child to brainstorm ideas, and coordinate with the other set of parents to make their dreams a reality.

Be Responsible if Contact Happens
It’s summer, and your kids might have a hard time keeping social distancing in place. What happens when another kid goes for a bike ride at the same time? If contact with another family does occur, your best course as a parent is to remain calm and reduce the risk of viral exposure.

Make sure your kids don’t leave the house without a mask or another face covering. Coach them on staying away from high-contact surfaces like park benches or playgrounds. Younger children shouldn’t leave the house without adult supervision; it’s the best way to make sure they are not approached by other families. And when you return home, remember to change clothes and take a shower to remove any viral particles you picked up while outside.

There’s nothing easy about being a kid in 2020. Since they can’t see their friends, make sure to spend as much time with them as possible. Family movie and game nights will provide one type of contact, and virtual playdates will fill in the gaps. Remember, sleepovers will be a thing again in the future; but for right now, everyone needs to stay at home.

Summer is here, but this summer will probably be unlike any you have ever experienced. Try these tips to maintain your health and physical fitness while you’re cooped up inside.

Watch Workout Videos
Do you love yoga, martial arts, aerobics, or dancing? No matter what your exercise style is, there is a digital workout instructor waiting for you. Look for an online program that catches your interest and inspires you to start an indoor routine.

YouTube is one of the best places to find workout videos for nearly any interest. You should also check the website for your local gym; they may be offering digital classes taught by your favorite instructors. Finally, do a quick google search for your favorite type of exercise; the internet is full of both free and
paid options.

Make Time to Move Around
As many couch potatoes and gamers have learned, going completely sedentary will have a slow but steady impact on your health. You can prevent this downward slide by adopting a lifestyle that includes movement and general passive activity.

Start by getting up for a short break after every 1 to 2 hours that you spend sitting down. Stand up, stretch, and get a drink of water. Pay attention to the way your body starts to feel when you’ve been sitting too long; if you feel heavy or lethargic, it’s time to move around.

You can also incorporate movement into the way you interact with your environment. Dance to music, play with your pets, and pace when you’re on a solo phone call. Even 20 minutes of movement during the day will help you stay fit while quarantine progresses.

Improve Your Housekeeping Skills
When approached with a balanced attitude, keeping a clean house is great for your physical and mental health. The physical activity of cleaning gives you an excuse to get out of your chair and move around. A freshly-cleaned environment is also the perfect space to dance, practice yoga, or increase the number of push-ups that you can do in one session.

Keeping your house clean will also help you maintain a sanitary and virus-free environment to stay quarantined in. Prioritize tasks like doing laundry, vacuuming, and disinfecting surfaces. Open the windows when there is low activity outside; fresh air is needed to keep your atmosphere from feeling stale.

Get Plenty of Rest
Sleep is the cornerstone of a healthy lifestyle. Getting enough rest will bolster your immune system, improve your mental state, and give you the energy you need to exercise throughout the day.

The average adult needs 7-9 hours of sleep a night. However, if you’ve been recently stressed, sick, or sleep-deprived, you may need as much as 10 hours of sleep to feel truly rested. Establish a reasonable bedtime and wake-up time, and try to stick to your schedule throughout the summer. Your body will thank you when it’s finally time to go back to work.

Your health is influenced by the decisions you make throughout the day. Treat exercise, diet, hygiene, and rest as important parts of your life; then, discover how to express these priorities in a way that works for you.

Stress is a natural reaction to situations that require a response. You feel this way because you desperately want to help in any way you can. And although this global situation is not one that can be solved by a single person, there are things you can do to help keep your family healthy and prevent additional spread in your community.

Protect Yourself and Others
Now that the first wave of COVID-19 has passed and the second is on the horizon, the world knows a lot more about fighting the virus. Run through this checklist to make sure you are reducing transmission as much as possible.

• Wear a face cover. COVID-19 is an airborne virus, so cover up before you go outside. Masks, scarves, and bandanas are all viable options; just make sure your nose and mouth are covered with as few gaps as possible. Cotton, silk, and flannel offer some of the best filtration.
• Wash your hands. Soap destroys viral particles. Stop transmission by washing your hands with soap after you touch anything that you think could be contaminated. You should also clean surfaces and items with either soap or another disinfectant.
• Order delivery. Grocery stores and retailers are working hard to move goods with as few points of transmission as possible. If you have the option, get your items delivered to avoid complicating the system further.
• Shower and change clothes. If you must leave the house, assume that you are contaminated when you re-enter your environment. Take a shower, do a load of laundry, and leave any items that cannot be washed in a “contamination zone” for 2 to 5 days.
• Avoid closed areas. COVID-19 is an airborne particle. Just as steam gathers in the bathroom, an enclosed environment can quickly become saturated by the virus. Do business outside whenever possible, and disinfect after entering a brick-and-mortar establishment.

Maintain Your Health
Despite your best efforts, there is a good chance that you will come into contact with COVID-19 at some point over the next few months. You can take proactive steps now to bolster your immune system and shorten your recovery time as much as possible. Watching your health will also lower your stress level; you might be surprised at how much of your anxiety is sourced in physical discomfort.

Start by improving your diet and your sleep schedule. Eat wholesome food that contains protein, fiber, and healthy fats. Get a full 8 hours of sleep a night, and drink plenty of water throughout the day. Stay away from anything that might directly compromise your immune system. Avoid alcohol in particular; you should also be wary of any natural remedies that are not backed by modern science.

Should you notice actual symptoms of COVID, make sure to stay calm and rest. Hot baths and showers will help relieve the symptoms of pneumonia. Wash your water cup with soap between uses to keep your viral load down and prevent spreading particles around the house. Seek medical attention if you have difficulty breathing or experience heart problems.

Find Community Online
One of the biggest causes of COVID-related stress is the complete disconnection from your previous social environment. Visits and gatherings are not safe, but that doesn’t mean you need to be starved for human interaction.

The internet has become a social haven for anyone who can go online. Stay in touch with your own social circle through social media, group chat, video games, and email threads. You should also look for digital public spaces dedicated to your hobbies, interests, and profession.

As you reach out digitally, take this opportunity to notice the impact that other people have on your mental state. Avoid online interactions and spaces that make you feel anxious, angry, or unsafe. Prioritize contact with friends and family members who offer you healthy and loving interactions. By building a strong social network, you will help reduce the stress of everyone in your support circle.

Stress management is a combination of taking action and maintaining a balanced mental state. This advice is meant to help you feel empowered and capable of protecting yourself when the second wave hits your community. Depending on your level of anxiety, you may also want to supplement these tips with common stress-reducing tactics like mediation and exercise. Remember that although we all cope in different ways, everyone is in this together. Stay strong; we will get through this.

If COVID-19 has taught parents anything, it’s that teachers put in real work to help students learn and achieve. Now that schools are closed, most parents have been asked to take on educational responsibilities that they might not be prepared for. If homeschooling giving you a headache, try these tips to keep yourself and your children on track.

Act Like It’s a School Day
Structure and normalcy are healthy for both children and their parents. It’s actually surprisingly difficult to get work done when you’re still in your pajamas at lunchtime. Get everyone out of bed at a reasonable hour, make breakfast, and add the schoolwork to your other work-from-home responsibilities.

Take Plenty of Breaks
Humans get tired, and children get tired much faster than their parents. One of the talents of a good teacher is the ability to notice when the class is getting bored and move their attention to something more engaging. As a parent, you might not have an arsenal of different activities, but you do have the comforts and amenities of home. Let your kids relax in between study sessions; they’ll come back refreshed, focused, and ready to learn. A good general rule is to take a 15-minute break after every hour of studying or work.

Prioritize Comprehension
COVID-19 has been stressful for everyone, and that includes your kids. They’ve been pulled out of school and away from their friends; the future looks uncertain, but they’re far too young to react. Under this combination of stressors, you really shouldn’t expect them to perform at their academic best.

Right now, the most important thing is that your kids meet the requirements needed to pass their classes and gain a general understanding of the material. They have a lifetime of education ahead of them, so don’t worry about putting together perfect lectures or touching on every resource the teachers have to offer. Go through the required readings, watch a video or two about each topic, and help your kids complete any work they’ve been assigned.
Remember You’re Not at School

You can’t take the dynamics of a classroom and expect them to work in a home environment. You’re not a teacher, and your kids aren’t in a room with 30 other students. Things are going to play out differently; if you accept this, you and your kids will get more done.

First, recognize that you won’t be able to provide high-quality lectures on every topic. More importantly, you’re not expected to. Take advantage of the resources the teachers provide. If you really want to wow your kids, admit when you’re wrong.

Second, realize that education goes much more quickly when each student can get the individual attention they need. Each day’s lessons and homework should only take a few hours, especially if your children are young. Don’t look for ways to fill that extra time; let your kids enjoy the perks of being the only stars in the classroom.

The key to keeping your stress down while homeschooling is to have reasonable expectations for both yourself and your children. Listen to what the teachers suggest, and don’t push anyone too hard.

Staying at home doesn’t mean you can’t stay in shape. No matter what your living situation looks like, try these exercises to stay active, healthy, and happy.

1) Sun Salutation
The Sun Salutation is a simple yoga routine that can be done at any skill level. These movements prioritize flexibility, healthy breathing, and general body strength. The Sun Salutation is traditionally done at the start of the day, but you can do it any time you feel cramped in your computer chair.

2) Stair Climbing
You don’t have access to the stair stepper at the gym, but there’s a good chance you have stairs somewhere in your home. Climbing up and down a set of stairs is an excellent form of exercise that raises your heart rate and builds leg strength. Don’t go too fast – stairs are for walking, not running.You can also try different stair exercises to mix up your routine.

3) Pushups and Crunches
According to a plethora of movies, pushups and crunches are the perfect way to build muscle when you’re stuck inside. All you need is some empty floor space and your own willpower, although a yoga mat is definitely a boon. You can also learn the different types of pushups to get even more out of your mini-routine.

4) Tug-of-War
This is an exercise that your best friend will be glad to help you with. You’ll need a rope or another good tug toy and room for movement. Most dogs know how to play tug-of-war instinctively, but you may need to teach yours how to play the game. Play until one of you gets tired, and remember to let the dog win frequently; they’ll be happy to come back for another round.

5) Walk a Mile at Home
When it comes to walking, the steps count more than the distance. You can get all the exercise you need by pacing through your living room or hallway. Walk by yourself while listening to music, or check out the 1 Mile Happy Walk by Leslie Sansone. Just remember that pacing can make other people nervous; don’t do this exercise while someone’s getting an assignment done.

These at-home exercises can be easily supplemented by the many free exercise videos available online. Look for routines that get your heart rate up; if you have family, choose options that don’t shake the floor or walls.

We’re living in a difficult time. Whether you have symptoms or are worried about the pandemic’s impact on your community, you may find yourself under an abnormal amount of stress. Try these tips to help yourself stay both mentally and physically healthy until this challenge has passed.

Stay Hydrated
It’s a well-established fact that drinking water can help reduce your stress levels. A dehydrated body tends to produce more cortisol, which is one of the hormones directly responsible for a feeling of stress.

However, hydration is even more important if you have symptoms of COVID-19. Staying hydrated is at the top of the CDC’s care recommendations. Fevers and mucus production can both pull moisture from your body, and you need that moisture to boost your immune system if you’re going to recover.

So whether or not you have COVID-19, go ahead and pour yourself a tall glass of water, juice, or tea. Avoid drinking alcohol; it’s incredibly dehydrating and can also directly compromise your immune system.

Rest and Recuperate
While you’re locked down on quarantine, make sure you get as much rest as possible. Sleeping improves your immune system and increases your pain tolerance. Adults need at least 7-9 hours of sleep a day. If you’re sick, you might want to sleep from 9-12 hours depending on the severity of your symptoms.

When you’re not sleeping, spend your time doing relaxing activities that help you feel rested. Listen to calming music, do some gentle exercises, or watch that movie your friends have been recommending. Don’t worry about being productive right now; you’re not expected to perform at your best.

Take a Break from Headlines
The COVID-19 pandemic isn’t going to end in a few days, so there’s no point in keeping up with the news. In fact, watching the 24/7 coverage can make the disease seem more prevalent than it actually is – something that’s terrible for your current stress levels.

Headline stress disorder refers to a set of anxiety symptoms caused by interacting with upsetting clickbait and inflammatory news articles. If you’re feeling overwhelmed, turn off the news for a day or two. When you’re ready for an update, get your data directly from the CDC or your state government.

Connect Online
You might need to stay inside, but that doesn’t mean you need to be alone. Socialization is an important part of stress reduction and can help reduce depression or feelings of isolation. Take advantage of modern resources to engage with your community from a safe social distance.

Text messaging is one of the most accessible forms of communication. Try creating a group text with your family members or your friends from school. You can also use services like Discord, Skype, or Google Hangouts to set up group phone and video calls. Finally, remember that email is a great way to send a caring message – you just might not get an immediate response.

Everyone copes with stress differently. Now is a good time to pay attention to how different activities make you feel. Avoid things that make you anxious, and participate in activities that help you feel happy or relaxed.

Stay home, stay healthy, and stay relaxed. We’re all going to get through this, one step at a time.

Anxiety about work and school is a normal part of life. However, many children find that the symptoms of stress prevent them from participating in class or having a positive relationship with their education. If your kid is worried about going to school, try these steps to help them cope with their anxiety in a healthy and effective way.

Have Patience and Sympathy
School anxiety often crops up during difficult or transitionary periods in a child’s life. Whether your child is refusing to go to school or simply expressing strong feelings against it, it’s important to realize that their anxiety is real and may not be easy for them to set aside.

Before you engage with your child about their anxiety, take a moment to see things from their point of view. Your kid needs you to provide stability and compassion while they process their emotions and learn to handle real-world problems. Don’t expect overnight answers, and remember that your child’s health and happiness should always come first.

Start a Conversation
The best way to find out what’s going on with your child is to ask them. However, kids of all ages often lack the words or understanding needed to express their problems. Just like anyone else, your child needs time to process their anxiety; your job is to provide a safe platform where they can explore those feelings.

As you begin the conversation, avoid leading questions that might reinforce your child’s anxiety. Ask how they feel, but don’t attempt to classify or define their answers. With enough time and a strong enough sense of security, your child will eventually understand and overcome their fears.

Encourage Involvement
Many children start to experience school anxiety when they feel overwhelmed by or disattached from their schoolwork. Whether they need help with their studies or can’t see the point, you can help the problem by engaging alongside them.

Let your kid help you plan school lunches, and consider taking them out for some fresh and trendy school supplies. Help them with their homework, even if that means completing one of your own projects while they study at the kitchen table. You should also consider making the morning commute something to look forward to; listen to good music, grab a donut or a warm beverage, and enjoy the time spent together before the day truly begins.

Maintain a Routine
Children aren’t equipped to deal with the full scope of life’s problems. As a parent, you can provide a stable foundation so they can work through their issues with school or other parts of their life.

Make sure you’re serving healthy meals at regular times, and consider adding a few light snacks to your child’s day. Encourage a healthy bedtime that gives your child enough rest while leaving room for both homework and playtime. Check to make sure homework assignments are getting submitted on time; if your child is struggling, pick up some of their chores so they can focus on their education.

Every child is different, and there’s no single solution that will solve your child’s anxiety about school. However, if you provide a loving, stable, and comfortable home environment, your child will have the tools they need to combat any problem they face.

Seasonal depression doesn’t always strike at the beginning of winter. In fact, because the symptoms are triggered by a lack of sunlight, you’re more likely to feel bad after you’ve been cooped up for months in a row.

The good news is that you’re on the home stretch and spring is right around the corner. In the meantime, try these tricks to keep your spirits above the clouds.

Go for a Walk
The core of your winter blues comes from a lack of sunlight and fresh air. Give yourself a healthy dose of both of these things by making short walks a part of your regular schedule. Even 15-20 minutes a day will leave you feeling more energetic and relaxed. Plan to go out in the late morning or early afternoon, when the sun is at its highest and the weather will be warmest.

Brighten the Room
If your winters are overcast and you haven’t seen the sun in weeks, it might be time to add a little artificial light to your environment. Open the curtains, turn on the lights, and consider placing a mood-boosting lightbox on your desk or by your favorite reading chair. Remember to dim the lights towards the end of the day to make sure you’re able to fall asleep.

Eat Healthy Food
One of the symptoms of seasonal affective disorder is a steady craving for starchy and sugary foods. Warm baked goods are one of the delights of winter, but you should also make sure you’re getting plenty of fruits, vegetables, whole grains, and healthy fats. Enjoy a bowl of hearty vegetable soup, a fresh salad, or a side of green vegetables with your next balanced meal.

Get Enough Sleep
Your yawns might be a symptom of seasonal affective disorder – or they might be a sign that you’re not getting enough sleep. 7 to 9 hours of sleep every night. If you’re sleep-deprived, you might be able to snooze for as much as 9-12 hours a night until you feel fully rested. Let yourself enjoy a few winter naps, and you’ll feel more energetic for the rest of the season.

Do Something You Enjoy
When you’re suffering from the winter blues, it can be hard to work and even harder to find the energy to play. Take some time to indulge in your favorite hobbies or socialize with your friends. Whether it’s reading a great book or going out for a cup of hot chocolate, even small activities will break the monotony of winter and help keep your mood up until the season ends.

The symptoms of winter depression are normal and common. Keep yourself healthy, and make sure to get plenty of sunlight at every opportunity; winter will be over before you know it.

Speech issues are more common than you might think. If your child has trouble communicating at a level appropriate for their age, you should start taking steps right away. The sooner that you begin treatment, the easier it will be for them to get back on track.

Get Educated
Whether you’ve received an official diagnosis or simply noticed signs that your child isn’t speaking as expected, take a few moments to learn about the different kinds of speech disorders. Some children have difficulty making consonant sounds, and others can’t seem to speak with the same pitch twice. An unnaturally quiet child could be shy, but they could also have a resonance disorder that prevents their voice from reaching a normal volume.

Identifying the type of speech issue that your child has will help you seek the appropriate kind of treatment. Some speech disorders are related to underlying medical issues, but even if the cause isn’t known, nearly all cases can be resolved with timely professional attention.

Seek Treatment
Many speech issues are identifiable and treatable at an early age. In fact, waiting to see if the issues resolve themselves could cause your child to miss an important developmental window and make later treatment more difficult.

Start by talking to your pediatrician or family doctor. Once you’ve identified the source of your child’s speech issues, begin working with a specialist to resolve the problem. With professional assistance, your child may not even remember that they had difficulty speaking early in their life.

Talk and Listen
Children who struggle with speech need as much practice as possible. Have conversations with your child throughout the day. Model normal speech by explaining the things that you see, discussing your plans for the day, or even telling an anecdote from your favorite kid-friendly television show. Your child will listen to your speech patterns and use them to help develop their own.

Your child needs to exercise their vocal cords, so encourage them to talk as much as possible. This is a good chance to practice your active listening skills; your child should feel rewarded for holding up their end of a conversation. If you’re out of things to talk about, try reading a book together or engaging with and then discussing music, movies, and television.

Stay Patient
The causes of speech disorders are not fully understood. Although it’s important to seek treatment early, remember that these issues can take time to resolve. Speaking is a skill that must be learned, and your child may simply need more time to practice.

A speech issue diagnosis can be scary for you as a parent. As you address your own feelings on the matter, understand that your child may be equally frightened, frustrated, or confused. Be supportive, and make it clear that your child will always be accepted in the family. This will help them find the courage they need to develop and use their true voice.