Your Complete Guide to Health and Wellbeing During Isolation

It is of the utmost importance during this time that we prioritise our health and stay accountable as many of us are constrained to our homes and out of our training routines. The elite team of F45 Nutritionists have put together some tips to stay on top of your health through the coming weeks; from hydration to sleep and the importance of social distancing, we have everything covered.

Please advise that it’s best to refer to the CDC and your local health care provider for the most up to date recommendations regarding COVID-19 including management and what to do if you are experiencing symptoms. For more detailed information please refer to the CDC guidelines.

Stay Hydrated

Staying adequately hydrated ensures your body is able to efficiently support your immune system in fighting off viral infections. The risk of dehydration increases when you are sick with a fever, as internal core body temperature increases, leading to sweating and whole-body fluid loss. It is extremely important for both immune support and preventing illness that we are constantly drinking water throughout the day. Our recommendation is a minimum of 8-10 cups of water/day, while also avoiding sugary beverages with no nutritional benefit. 

Hand washing

We all should know by now that washing your hands is one of the most effective ways to protect yourself and others from the spread of viruses and bacteria. and that Appropriate hand washing should be done for at least 20 seconds with soap and water, especially after visiting a public place such as the grocery store, or after blowing your nose, coughing, or sneezing. While at home, ensure that you are washing your hands before and after touching your face, before and after you eat, after you go to the bathroom, and most importantly after sneezing or coughing etc. Before heading to the grocery store, take hand sanitizer or disinfectant wipes to clean the grocery cart/trolly or basket handles and of course your hands. The CDC recommends finding a formula that has a high alcohol content (at least 60%) to effectively kill pathogens (viruses, bacteria). 

Keep your distance

As referenced by the CDC, ‘Social distancing’ is an effective way to prevent the spread of viruses due to reduced contact between people. It means avoiding shaking hands, standing several feet from other people, and avoiding crowds. As per the CDC, an individual who doesn’t feel sick may still pass the infection along to others, therefore, it is recommended that people stay at least 6 ft away from each other (1.8m). 

Sleeping your way to better health

Sleep is vital for a healthy immune system. Research has demonstrated that sleep boosts T cell immune cell function which are necessary in the fight against viral-infections. It’s essential that while we are practicing social distancing that we try and keep to a sleep schedule and aim to get a minimum of 7-8 hours per night. To improve sleep quality, be sure to keep the room as dark as possible and turn off all electronics 1-hour before bed as the bright light from these devices can interrupt your ability to fall asleep. 

Quality nutrition

While at home, take the time to cook healthy homemade meals. We recommend you incorporate  2-3 cups of vegetables and 1½ to 2 cups of fruit per day to ensure you receive the vitamins, minerals, and nutrients your body needs to perform at its best. Additionally, include a variety of foods ensuring each meal contains a combination of lean protein, healthy complex carbohydrates, and healthy fats. Additionally, spending a significant amount of time at home can lead to mindless eating. Stick to an eating routine and limit your intake of refined sugar, processed carbohydrates, and trans fats (pastries, cakes, potato chips) as these are pro-inflammatory foods. Also however tempting, try to limit your alcohol intake. There are also a number of immune-boosting supplements including zinc, vitamin C, and echinacea which support a balanced, healthy diet. 

Please remember to always refer to your local health care provider for the most up to date recommendations regarding COVID-19 including its management and what to do if you are experiencing symptoms. 


Centers for Disease Control and Prevention. (2020). US Food and Drug Administration. Retrieved from
Maragakis, L. Coronavirus, Social Distancing and Self Quarantine

Hopkins Medicine. (2020). Retrieved from

To Stop Coronavirus, Here’s a Guide to Social Distancing. Medscape. Mar 19, 2020.


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