Tips from Nurse Tatum: How to Stay Healthy

Photo by Isabella and Louisa Fischer on Unsplash

Despite the changes in your normal routine due to COVID-19, it’s important to keep your health a priority. Here are a few things you can do to help maintain your health:

Maintain Your Daily Schedule

Sticking to your daily schedule, even while attending school or work virtually, provides stability and is good for your overall health. Do your best to wake up at a set time, shower, brush your teeth, get dressed, and eat nutritious meals and snacks throughout the day. Don’t forget to make some time for self-care and exercise (at least 30 minutes per day).

Get Enough Sleep

Getting an adequate amount of sleep can help to improve your mental and physical health. Here are some tips for improving your sleep habits:

  • Be consistent – Going to bed and waking up at the same time every day helps establish sleep patterns
  • Avoid bright lights – Lights can mislead your brain into thinking it’s time to wake up. Avoid bright lights by staying away from electronic devices at least 1 hour before you go to bed.
  • Exercise – Being physically active during the day can help you fall asleep faster at night.
  • Avoid stimulants – Avoid caffeinated beverages like soda and coffee before bedtime.
  • Create the right environment – Make sure your bedroom is quiet, dark, relaxing, and a comfortable temperature.

Make Time for Breakfast

When you wake up in the morning, your body has gone 8 or more hours without food. Your body relies on breakfast to ​break​ the fast​ and jump start your day.  Skipping breakfast can make you feel irritable, tired, and less focused at school or work. Try waking up a few minutes early to make time for this important meal.  

Stay Hydrated

Water is an essential part of maintaining your health. The amount of water your body needs varies based on your health and activity level. Try keeping a water bottle next to your workstation to remind you to drink water throughout the day.

Watch Your Posture

Slouching over a computer all day can cause aches and pains. Try sitting with your back straight and your feet on the floor. Take an occasional stretch break or try a yoga class to loosen your muscles and relieve some stress. CRJ offers virtual yoga classes for students and staff.

Challenge Yourself 

Challenging yourself is a fun and easy way to help you remember important healthy habits. Set daily or weekly goals for yourself and see how well you do. Try getting your family involved in the challenges and get creative. 

In addition to these health tips, remember the 3 W’s to reduce the risk of COVID-19: Wear a mask, Wash your hands, and Watch your distance.  Stay up-to-date on the most recent COVID-19 guidance by visiting and

P.S. The Baltimore City Health Department has shared information about getting a flu shot! If you do not have health insurance and live in Baltimore City, text 443-990-0579 to receive a flu shot vaccine voucher that can be redeemed at a local pharmacy! Visit for more information, including how to find pharmacies and vaccine clinics near you!