The Covid-19 pandemic has affected our psychological and physical health. Mental health encompasses our social, behavioral, and emotional aspects, while psychological health enables us to live a healthy life. Unfortunately, people likely to suffer in their physical health are those whose routine has been affected, as they remain in quarantine or under lockdown.
The ongoing global crisis can improve your mental and emotional well-being. Such is likely to occur to persons whose lives have been affected through specific drastic changes, inability to meet their daily needs, separation, and isolation. In this article, we will give you tips on how to maintain a healthy lifestyle during the pandemic.
Tips to Maintain a Healthy Lifestyle Amid the Pandemic
As we focus on staying free of the covid 19 virus, it is not uncommon for us to stop the common healthy habit related to our daily schedules. Here are tips and essential practices to help you maintain a healthy lifestyle amid the pandemic and avoid heart disease and other chronic diseases.
1. Eat Right
The covid-19 outbreak has forced the world to stay at home. Some households are filled with nutritious food, while others are not. During these times, making the right choices and maintaining a healthy lifestyle are essential. A well-balanced healthy diet will help you keep your body healthy and more resistant to diseases. In addition, proper nutrition will help build and maintain good physical and mental health.
Takes less than 20 minutes. learn more
- Make fresh fruit and vegetables part of your daily meals.
- Fresh produce makes a better choice as they are more nutritious with more essential vitamins and minerals.
- Vitamin C found in fruits is a powerful component for boosting immunity.
- Foods containing antioxidants are also healthy choices
- Green and black tea are excellent antioxidants.
- Garlic helps in building the immune system.
- Shellfish are a good source of zinc, vital in building immunity with the cell structure.
Other healthy food choices include yogurt, which contains live and active cultures that work up the immune system. A healthy source of vitamin E is almonds, sunflower seeds, green leafy vegetables, and avocados. In addition, eating poultry will help you get out of the illness faster if you are unwell and help create immune systems.
2. Consume Fiber
Fiber is an essential part of nutrition. Healthy sources of fiber include fruits, vegetables, and whole grains. When ingested, soluble fiber helps prevent illnesses and health conditions such as hypertension and cholesterol. Conditions such as weight problems are also manageable through roughage.
3. Drink more water and fluids
Water helps transport nutrients, blood cells, and other substances in the human body. Water is also helpful in the regulation of body temperature and digestion. It also helps in the excretion of waste products, harmful components, and toxins from the body through the kidneys and skin. Drinking plenty of water helps in cleansing the organization and promoting good health.
4. Avoid Overeating
Avoid overeating as you try to make the right choices for your diet. During the coronavirus pandemic, many people staying home will likely face the challenge of stress eating. In addition, working from home encourages excessive snacking and other unhealthy eating habits. Therefore, it is essential to eat when you are hungry and keep snacks in between meals at a minimum. Also, allow enough time of 3 to 5 hours between meals.
5. Avoid processed food
Attempt to keep off processed foods and eat fresh foods. The difficulties accessing specific markets and food stores might encourage eating junk foods high in fats, sugar, salt, and other chemicals in the form of food color and preservatives. It’s essential to watch your daily intake of salt and sugar as increased levels pave the way for specific health conditions.
6. Physical Exercise
Even though we are forced to stay at home, it is essential to remember the importance of being physically active. Physical exercises and workouts help in mental and physical health. If you engage in regular workout activities, you are less vulnerable to diseases and illnesses. In addition, physical exercise is linked to positive feelings and boosts self-esteem. Physical activity stimulates your body to release specific components that reduce stress and anxiety.
You can do either indoor or outdoor workout activities. Aim at 150 to 300 minutes of exercise per week for a healthy lifestyle. You can easily engage in indoor workouts, including walking up and down the stairs, dancing, doing yoga, jumping a rope, and using workout videos and cardio machines. You may also take a daily 30-minute walk or jogging as the minimum recommended exercise.
7. Social Connection
A human being can hardly survive without having contact with other humans. Social distancing and isolation and can be both physically and psychologically damaging to an individual. Studies show that people with healthier family and friends relationships lead longer and healthier lives. They are generally happier and also less likely to get stress and depression. Connecting with loved ones bring about a comfortable feeling and causes the release of feel-good hormones attributed to longer lives. These relationships give rise to social support, advice, and expression of love and affection.
Even with limited movements because of social distancing, you should seek to stay connected and in contact with people you love through calls and regular chats. Keeping a healthy and mutually beneficial relationship is also helpful. Unhealthy and emotionally draining relationships are likely to result in more health problems.
8. Adequate Sleep
Sleep is an essential aspect of human life. For excellent health, you should look into your sleep quality, quantity, and regularity. A consistent sleeping schedule is equally important for adults as well as children. You must have a structured sleeping routine with fixed sleeping and waking hours. For example, a healthy adult should catch 7 hours of uninterrupted sleep, going to bed only when you are sleepy.
Getting a good night’s sleep improves a person’s quality of life by boosting general health. If you have good quality sleep, you are at a lower risk of experiencing weight challenges and suffering from type 2 diabetes, among other chronic illnesses.
COVID-19 virus has resulted in feelings of fear, stress, and pressure. In dealing with these, everyone must attain full control of their lives by keeping up with their routines. Healthy lifestyles are essential in creating the necessary confidence and staying free of stress. You will need to adopt the above practices, including personal hygiene and grooming, to attain a healthy way of life.