Build Resilience








Eat Right

The KEY is to Balance your Meals!

  1. Start your day with a healthy breakfast
  2. Replace fried snacks with a handful of nuts and fruits when hungry between your meals. 
  3. Balance your lunch thali with all the food groups to give you the right Poshan. 
  4. At teatime avoid caffeine, sweetened fruit juices, fizzy drinks as they all contain high sugar and no nutrients. Have fruit instead. 
  5. Keep your dinners light. 
  6. Have a glass of warm milk with turmeric at bedtime
  7. Stay hydrated. 
  8. Use the kitchen as your Pharmacy.
  9. Avoid saturated fats found in fatty meat, butter, cream, cheese and include unsaturated fats found in fish, avocado, nuts, olive oil, soy, canola, sunflower, and corn oil.
  10. Stay away from Alcohol and Tobacco


Arogya World’s MyThali has more Resources






Maintain a Positive Attitude 


It’s okay to not feel okay!

Reaching out is not a sign of weakness – it’s a sign of strength. Contact a mental health professional for assistance or practice self-care.   

Taking care of your mental wellbeing is important for your overall health. Having a strong mindset adds to our capacity to fight physical diseases. 


Reach out to friends, loved ones, or acquaintances for a catch-up, and don’t be afraid to be open about your feelings. Connect with your family and friends


Spend more time with people at home – join in for meals and activities. 

Taking Care of Mental Health of Elderly and Children during COVID 19 – NIMHANS


Take a break from work to unwind and destress with a hobby or activity. 

Handling Stress and Anxiety associated with COVID19 – NIMHANS

Building Resilience and Hope among people associated with COVID19 – NIMHANS

Self Care as per CDC

Great videos from the National Institute of Mental Health and Neurosciences (NIMHANS)







Physical Activity and Sleep 

The state of your mind affects the state of your body and it is known that high levels of stress weaken immunity.

  1. Yoga, meditation, and exercise definitely help with anxiety and stress during such a pandemic.
  2. Exercise releases serotonin (happy hormone).
    • Exercise flushes out the pathogens. 
    • Exercise helps in the faster circulation of the WBCs to the farthest parts of our body.
    • Exercising also reduces the release of cortisol (stress hormone) which inhibits our immune functioning.
  3. Pushups, book press, shoulder blade squeezes, stretches, chair yoga, walking while you take office calls all help in staying fit.    
  4. Play indoor games with your kids, make them hop, jump and skip.
  5. Ensure 30 minutes of sunlight exposure for Vitamin D. It lowers anxiety, depression and improves overall brain health.

Boost Your Immunity By Getting Good Sleep

Getting 7-9 hours of good sleep has shown to release chemicals that help us build our immunity.