The Corona virus is holding us captured. Many of you, just like us at the Clear. team, work from home and others are busier than ever in a position in healthcare or in other vital processes. Everyone is affected by the impact of the measures on daily routines and the concern and uncertainty about the course of this crisis.

You may be more than usual aware of your health, your resistance and how to stay in shape, especially now that all sports facilities are closed. Therefore in today's Clear.Insight.: 
some tips to keep fit and increase your resistance. 


  1. Follow the RIVM guidelines. Wash your hands, cough and sneeze in your elbow, use paper tissues, do not shake hands, avoid large groups and vulnerable people, keep 1.5m distance from others and work at home where possible.
  2. Be aware of what you eat. Eat as many fresh foods as possible and avoid foods that trigger high blood sugar levels. A spike in your blood sugar gives excess energy that is stored in fat by your body. A spike is often followed by a drop in blood sugar that results in fatigue and hunger. Good nutrition for your body prevents these peaks and crashes, and keeps you satisfied and energized. Prepare meals with fresh vegetables, frozen vegetables, dried beans and peas, or grains, instead of prepared meals. As a snack, choose nuts and seeds instead of fatty or sugary foods.
  3. Get enough sleep. Sleep deprivation or restless nights cause more "hunger hormone" (gherline) to be produced, while the "satiety hormone" (leptin) decreases in concentration. Many people feel hungry all day after a bad or short night and feel the need to eat or snack. Especially now, try to maintain a regular sleep and wake schedule. Keep the bedroom cool, take a warm bath or shower before bed, and limit screen time to at least an hour before going to bed.
  4. Take it easy with alcohol. Alcohol consumption has an influence on the liver. The liver acts as a storage for glucose and helps to control blood sugar levels. When you drink alcohol, your body tries to break it down as quickly as possible through the liver. This reduces the liver's normal ability to release glucose to the blood. Alcohol can not only disrupt your glucose metabolism, but also the day-night rhythm of your body, and reduce your sleep quality. Limit your alcohol intake and opt for non-alcoholic drinks, especially just before bed time.
  5. Try to relax. In stressful situations, or in chronic stress, your body makes extra cortisol and glucose. This will raise your blood sugar, but it will also interfere with your immune system. This makes your body less able to defend itself against infections. To avoid cortisol increase it is important to relax. Mindfulness, meditation, yoga, breathing exercises or any other activity that distracts your mind can help you relax and can be included in your daily routine, even at home.
  6. Go outside every day. Take a walk, go for a run, or do a workout in the garden. That way you can keep working on your fitness and you will feel healthier. Being outdoors and daylight is good for you! In addition, outside your eyes are stimulated to look into the distance which helps to prevent myopia (nearsightedness) due to intensive screen use.
  7. Make time for your family and friends. Even while reducing physical contacts (social distancing), it is important to do things together with family and friends. Be creative. Look for activities that you can do at (appropriate physical) distance or online. Play a game together, call each other, take an online course at the same time, or sign up together to participate in the Clear. Nutrition program ;-).


Nothing can completely remove the threat of COVID-19 from reality, but we can take control ourselves and focus on our health.
Clear. will continue to help you with that. Our programs are now fully online. You can start any time (as an individual). You can also remotely join a group at the beginning of each week (good for motivation, community feeling and knowledge sharing).

For more information on the Clear. Nutrition Program go to www.clear.bio 
or take a deep dive in our knowledge base.