Sleep might seem like the time when your body switches off, but sleep is actually a busy time for your body. It is when your body heals and restores itself. Yet many Singaporeans struggle to sleep well. Surveys vary, but some show a majority of Singaporeans  (64 per cent) sleep for only six to seven hours a night. Only 17 per cent of us clock a full eight or nine hours of rest.

The WFH situation hasn’t always improved things. Some 37 per cent of Singaporeans say they get even less sleep now – 55 percent blamed stress, 36 percent blamed too much screen time and 21  percent blamed WFH, which often means that work hours and homelife blur together, making it hard to switch off. Or you might end up working longer hours to try and stay on top of everything.

“Most people will be able to get the nutrients they need from whole foods. But if someone is not able to eat a balanced diet, or they have a condition like diabetes, cancer, pregnancy or respiratory issues, then supplements and probiotics may be beneficial,” says nutritionist Melanie. “But it is best to speak to a nutritionist for individually-tailored recommendations.”

Mealtimes are not the only way to protect your body from the ills and chills – it will also help you to get outside into the sun every day. This helps your body make Vitamin D, which supports a healthy immune system and protects against respiratory infections. Even better, do your exercise outdoors, instead of in the gym. Aim to get 10–30 minutes of sunlight every day. People with darker skin may need a little more time than this.

Moving your body is great for overall health and immunity, so make time for regular exercise.  In Singapore, we’re advised to get 150 minutes of physical activity in total per week – and it doesn’t matter what you do. Dancing, walking, gardening, swimming, housework, running around after your kids… it all counts if it gets you moving and works up a sweat! You don’t have to do long periods of exercise either – a 10-minute brisk walk to the shops, or power yoga while you watch TV still helps to keep your bones and muscles strong. 

Heading outside for a walk, run or bike ride is an easy way to get some daily exercise, with an added dose of fresh air which helps to boost your immune system by flushing bacteria out of your airways and lungs. If you cannot leave the house there are many free video workouts on Youtube or you can download a fitness app.  When it comes to motivation, it helps to find an activity you enjoy, so experiment with a mixture of activities; from yoga and dance to pilates, tai chi, and resistance training… try everything and see what you like.

If you are using a shared exercise space such as a gym or exercise hall, try to keep your hands away from your face and mouth and wash your hands before and after your workout  – especially if you are sharing the space with other people. The Ministry of Health advises that washing your hands thoroughly with water and soap is one of the best ways of controlling the spread of common infections. If you’re got sweat running down your face, use a towel to wipe it off,  instead of your hands.

If you spend a lot of time around little ones, you have to think about your own health, and their health as well. The immune system of a child is not as strong as an adult and they often forget proper hygiene habits. Help them learn by demonstrating healthy habits – such as often washing your hands with soap and water. Encourage them to join in. Experts suggest singing the song ‘Happy Birthday To You’ while you wash your hands together – this ensures your children wash their hands for long enough to kill germs. 

When you sneeze or cough, use a handkerchief or tissue (or sneeze into your inside inner elbow, if your bands are full). Show children how to use tissues and how to dispose of them properly, into the bin. No one loves wearing a mask, but there are pretty good arguments for continuing to wear a mask in crowded and enclosed places, like on the MRT or bus. You may avoid common colds and flu, for example. Some 62 per cent fewer children than normal were warded for common respiratory illnesses in 2021, according to a study in the Journal of Hospital Medicine – doctors think wearing masks helped reduce the spread of infections. 

And make sure you continue to keep hand sanitizer in your bag or car, because it can be helpful for those moments when you need to wash your hands, and you are not near a bathroom or sink. 

Whether you are working in an office space or you are still WFH, keep your desk or workspace clean and tidy. Use disinfectant wipes or sprays to regularly disinfect the equipment you use most often, such as your computer keyboard,  mouse, or printer. 

If you work indoors, improve the air quality by opening windows and doors as often as possible to let fresh air circulate.  The National Environment Agency and Health Ministry say air-conditioning should be reduced or turned off when this is happening. Switch on outward-facing fans instead, which will help to blow the inside air outside. Portable air cleaners with high-efficiency filters can also be used in enclosed spaces.

Small changes can add up to make a big difference to your immunity – like simply taking a break at lunchtime or when your kids are out of the house. Instead of eating at your desk, head outside to have lunch. Wash your hands more often with soap and water, and work out ways to fit more activity into your day – studies show even standing up and sitting back down again is better for you than just sitting in your chair all day in the same position.

 And even if you are WFH, don’t be afraid to apply for an MC if you are unwell. It’s important to rest when your body tells you to. If you try to power on through when you are not well, you recover more slowly and you can also infect those around you as well.

Bauer Syndication

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