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Ways to Stay Healthy Amid the Pandemic

Ways to Stay Healthy Amid the Pandemic

GIDOCJHB is a Gastroenterology practice in Johannesburg. In addition to basic laboratory and X-ray services, we provide sophisticated endoscopic testing, in-office imaging services, and innovative treatments.

Additionally, our evaluation and treatments are provided in an outpatient setting with easy scheduling, and emphasis on patient comfort.

We are committed to offering our patients  advanced and comprehensive Gastroenterology care.

Dr. Schneider and his team are highly skilled in innovative techniques to help prevent, diagnose, and treat digestive disorders.

We strive to treat you with integrity and respect in a comfortable atmosphere.

Whether you need long-term or short-term digestive treatments, you will receive the  diagnosis and effective treatment to keep your stomach, digestive system, and organs healthy.

As people young and old around the world mandatory self-isolate because of Covid-19, factors like stress, anxiety, a lack of social interaction, overeating, and economic pressures can lead to many negative physical and mental challenges, such as colon stress, digestive health, immune system problems, and mental health challenges.

While everyone’s circumstances vary and people are experiencing this global pandemic in different ways, many have found relief using some well-known, simple health measures.

One of the most common searched for questions on the internet today is, “how do I stay healthy during this pandemic?”

With that in mind, we’ve compiled a list of popular tips on how to stay healthy in mind and body during this unprecedented time.

follow a routine everyday - Ways to Stay Healthy Amid the Pandemic 

Stick to a Daily Health Routine

1. Decide What Needs to be in Your Routine

Do you want to get more exercise, be more healthy by focusing on nutritious foods, read more books, or more alone time? Prioritizing what is important to you before starting is key to achieving your goals in the end.

2. Set Small and Measurable Goals

While a big goal is exciting to achieve, it is what often leads to failure as we often take on too much. If your overall goal is to eat healthier meals (which will help your gut and boost your immune system), start by changing one thing a day, every day, to build confidence so that it will eventually lead to a habit.

3. Be Prepared Every Day

When deciding upon a new goal, make sure you put aside time and the resources needed to start and maintain your routine, this will make it easier to get started without any delay.

4. Track Your Progress.

Create a visual calendar that you can cross off each day when you completed your task. Most people don’t want to “break the chain” and see a missing spot on their calendar.

Make Time for Fitness

Physical activity helps to flush bacteria out of the lungs, decreasing your chances of getting a cold, flu, or other illness.

Exercise also reduces levels of the body’s stress hormones, such as adrenaline and cortisol.

Also, just getting up every so often to walk around, do household chores, or simple stretches can help with increasing blood flow, improving concentration, enhancing immunity, and lowering anxiety.

To find out more about staying fit during the lockdown, click here


Eat Nutritious Foods

Good food is good fuel for our bodies, and bad food is bad fuel for our bodies. The best way to fend off sickness is to make sure our bodies are strong enough to do so by feeding it the correct nutrients such as lean protein, flow carbohydrates, fruits, and vegetables high in antioxidants, foods high in omega 3’s, and healthy fats.

geet quality sleep for ggod health - Ways to Stay Healthy Amid the Pandemic

Get Enough Quality Sleep

An adult needs at least 7 hours of sleep each night. Not only can lack of sleep lead to weight gain, irritability, and poor focus, it can also tank your immune system and make it hard for your body to fight off infections.

If there are factors outside of your control affecting your sleep, make time to take naps, which can help make up the difference.


Find a Healthy Balance in Relation to Media Coverage

Being exposed to regular and large volumes of negative information can heighten feelings of anxiety.

While it’s important to stay informed, you may find it useful to limit your media intake if it is making you stressed, sad, or upsetting you or your family.


Don’t Forget Vitamins

Vitamin C

Vitamin C helps with the production and function of immune cells that attack viruses and bacteria. Citrus fruits, strawberries, tomatoes, bell peppers, broccoli, and kiwi are all very good sources of vitamin C.

Vitamin D

Vitamin D stimulates the body’s first line of defense by increasing the number and activity of cells that attack invading pathogens.

Vitamin D is harder to obtain through diet, although it can be found in fatty fishes like salmon, mackerel, and sardines.


Zinc is essential for immune cell maintenance and development. Deficiency of this micronutrient can cause cells to break down and malfunction. Seeds, nuts, eggs, red meat, and beans are all good sources of zinc.

 avoid unhealthy food - Ways to Stay Healthy Amid the Pandemic

What to Avoid

Avoid Sugary Foods

Don’t eat sweets or foods high in sugar because they negatively stimulate your moods and also makes you put on unnecessary weight.

Snack mindfully and try to choose food packed with resistant starch that fills you up such as nuts or fruits.

Avoid Drinking Unhealthy Beverages or Coffee High in Sugar

Since being isolated and socially distant could trigger some depression and anxiety in some cases, try to not drink too much alcohol or beverages high in sugar. Too much caffeine also results in caffeine jitters, sleeplessness, and even diarrhea.

Don’t Give Into Unhealthy Cravings

Giving in to an unhealthy craving during this pandemic has become easier. Make a plan to counter your cravings by setting up a healthier alternative.

Avoid Unnecessary Distractions

Watching the news, sleeping the whole day, or spending your day and nights on social media is not helpful to your brain or your body.

For some, calming and creative activities like reading, cooking, and gardening are helpful distractions that can also be turned into a new hobby.


The information on this website is to provide general guidance. In no way does any of the information provided reflect definitive medical advice and self-diagnoses should not be made based on information obtained online. It is important to consult a Gastroenterologist or medical doctor regarding ANY and ALL symptoms or signs including, but not limited to: abdominal pain, haemorrhoids or anal / rectal bleeding as it may a sign of a serious illness or condition. A thorough consultation and examination should ALWAYS be performed for an accurate diagnosis and treatment plan. Be sure to call a physician or call our office today and schedule a consultation.

Natural Ways to Boost Your Immunity

Natural Ways to Boost Your Immunity

GIDOCJHB is a gastroenterology practice in Johannesburg. If you are experiencing Gastrointestinal disorders of any kind, you can get in touch with us for effective diagnosis and treatment options available for disorders ranging from simple to complex.

We works together to provide treatment with care, so you can find relief from uncomfortable GI symptoms and return to an improved quality of life.

Every case is different. As a result, we tailor our diagnostic and therapeutic approaches to your specific needs.

immune system role - Natural Ways to Boost Your Immunity

Importance of the Immune System


Your immune system is designed to defend and guard your body against illness, viruses, and disease.

The complex system is made up of healthy cells in your skin, blood, bone marrow, tissues, and organs that, when working the way they should, protect your body against potentially harmful pathogens (like bacteria and viruses) however, to best protect your body from harm, every component of your immune system needs to perform exactly according to plan, and that means keeping your immune system healthy.

To find out more about how to protect your immune system, click here


Immune System Boosters


If you want to boost your immune health strong and healthy, you may wonder how to help your body fight off illnesses.

While boosting your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens or disease-causing organisms.

Here are 3 natural science-backed ways to ensure your immune system has everything it needs to function optimally.


Improve immunity nutrition - Natural Ways to Boost Your Immunity

Your Nutrition


A healthy gut plays a significant role in overall health and well-being, so we will put most of the emphasis on your diet and what you put into your body.

We recommend sticking to a low-fat, plant-based diet which may help give your immune system a boost.

Plant-based diets are also effective for losing weight because they are rich in fiber, which helps fill you keep full, without adding extra calories. Fiber can also lower BMI, which is linked to improved immunity.

We also recommend the following in your diet:


  • Watermelon

Watermelon is an immune-boosting fruit. Watermelon also provides vitamin B6 and glutathione.

The body needs these vitamins, nutrients, and compounds like glutathione for proper immune function.


  • Yoghurt

    Consuming yogurt with little to no added sugar and “active, live cultures” is an effective way to support immune health.

    Yoghurt’s benefits come from the probiotics or good bacteria which aid immune health.


  • Broccoli

    Broccoli is a nutrient-packed superpower to support your immune system. It’s a good source of vitamin C and beta-carotene, broccoli also contains glutathione, the master antioxidant in the body.



  • Chicken or Chicken Soup

    Eating chicken soup mixed with other healthy vegetables has a mild anti-inflammatory effect that impacts white blood cells. This could lead to a decreased risk of developing a respiratory infection, something that may be due to a compound in chicken that inhibits viral infections. 


  • Eggs

    Eggs that are fed a vegetarian diet provide a good source of protein, which is important to support immune response. Eggs contain important nutrients like vitamin D, zinc, selenium, and vitamin E that the body needs for proper immune functioning.


  • Sweet Potato and Carrots

    Sweet potato and carrots are top sources of beta carotene, which is linked to vitamin A. This nutrient aids the immune system by helping to produce white blood cells, which fight bacteria and viruses. 


  • Consider Taking Vitamin D

    Vitamin D plays an important role in supporting the immune system by helping your body produce antibodies, which can then fight illness. In the long-term, a lack of vitamin D can make you more susceptible to infections. 


    improve immunity through lifestyle - Natural Ways to Boost Your Immunity

    Your Lifestyle

    Your lifestyle conditions are an important aspect of your overall health and can make a big difference in how fast your immune system recovers and remains healthy.

    • Minimise Stress

    During a period of stress, particularly chronic stress that’s regular and long-lasting, your body responds by initiating a stress response.

    This stress response, in turn, suppresses your immune system — increasing your chance of infection or illness. Stress is different for everyone, and how we relieve or cope with it is, too.

    Given the effect it can have on your health, it’s important to know how to identify stress. And, whether it’s deep breathing, spending time outside, mediation, prayer, or exercise, you should also get familiar with the activities that help you reduce your stress levels.


    • Stay Active

    Regular physical activity isn’t just for building muscles and helping yourself de-stress, it’s also an important part of being healthy and supporting a healthy immune system.

    Exercise improves immune function by boosting your overall circulation, making it easier for immune cells and other infection-fighting molecules to travel more easily throughout your body.


    • Get Enough Sleep

    Sleep and immunity are closely linked. Our bodies need sleep to rest and recharge to build up our energy and keep an active mind.

    Without at least 7 hours of sleep a day, we increase our risk of developing serious health problems like heart disease, Alzheimer’s disease, and obesity. Inadequate sleep has also been linked to suppressed immune function.


    • Stay Hydrated

    Even if you’re not exercising or sweating, you’re regularly losing water through your breathing, as well as through your urine and bowel movements. To help support your immune system, be sure to drink at least 2 liters of water every day.


    • Limit Alcohol

    High alcohol intake has been shown to suppress immune function and high levels cause dehydration, which we know does not help the immune system. When you’re dehydrated, your cells aren’t able to function at their optimal level, and that can open up the door for you to get sick.


    Your Attitude

    A positive mindset is important for your overall health and well-being. Research shows that positive thoughts reduce stress and inflammation and increase resilience to infection




The information on this website is to provide general guidance. In no way does any of the information provided reflect definitive medical advice and self-diagnoses should not be made based on information obtained online. It is important to consult a Gastroenterologist or medical doctor regarding ANY and ALL symptoms or signs including, but not limited to: abdominal pain, haemorrhoids or anal / rectal bleeding as it may a sign of a serious illness or condition. A thorough consultation and examination should ALWAYS be performed for an accurate diagnosis and treatment plan. Be sure to call a physician or call our office today and schedule a consultation.