7 Tips to Stay Healthy During Quarantine
During the COVID-19 pandemic, eating a healthy diet is very essential. What we eat and drink can affect the ability of our bodies to prevent, combat, and cure from infections. Although no dietary supplements or foods can prevent or cure infection with COVID-19, healthy diets are important for immune systems. Good nutrition can also decrease the risks of other diseases such as obesity, heart disease, diabetes, and some types of cancer being developed.
It is a golden opportunity to monitor your habits to be quarantined at home. It gives you some extra time to workout but also allows you to have all the delicious snacks in your kitchen that you see throughout. This is the time to train your mind and not just eat but consciously also exercise. You need to move into a healthier lifestyle and try to get your regular busy life back on track.
1. Eat plenty of fruits and vegetables
Fruit and vegetables are part of a balanced, healthy diet and can help you keep yourself healthy. It’s essential that you eat enough of them. They are a good source of vitamins and minerals, including folate, vitamin C, and potassium.
We must eat 5 portions of fruit and vegetables at least every day (equivalent to about 400 g). All fresh, frozen, canned, dried and juiced versions are counted as one serving (maximum 1 serving per day).
2. Establish a routine and practice mindful eating
It is normal to feel anxious, sad, stressed, and frightened during times of uncertainty. It can help to manage some of this stress by maintaining a normal daily routine. One way we can do this is through regular meals and meal preparation. This can improve the control of hunger levels, satisfy our requirements for nutrients, and enable us to make use of our food, reducing food waste.
We may eat more than we need during long periods of stress. Furthermore, staying at home longer times can also lead us to a boredom snack. Careful eating can be a useful strategy for maintaining a healthy relationship with food and helping us balance our energy intake.
Here are a few tips that will help you eat more cautiously:
- Don’t eat on the way- how much you eat is difficult to know. Have a seat.
- Resist eating from the bag/box directly. Serve your meal – you can see and appreciate what you are eating and how much.
- Ensure that the distractions are removed. Switch the TV and all else on a screen, such as computers, phones and so on during eating.
- Take little bites and chew well while concentrating your food on the smell, taste, and texture. Try to take thirty chews from every bite.
- After each bite, try to put your utensils down. Don’t pick them up until you have swallowed up your mouth already.
- Don’t attempt to complete the entire plate. If you feel complete, keep the remains safe.
3. Stay hydrated
For optimal health, good hydration is crucial. The amount of water we need is dependent on our age, sex, weight, height, exercise level, and the conditions of the environment (hot weather will probably require you to drink more water).
Tap water is the healthiest and cheapest drink, as it is available and safe for consumption. A simple way to restrict your intake of sugar and excess calories is to drink water rather than sugar-sweetened drinks. You may add lemon, cucumber, mint, or berries to a refreshing boost. Other drinks such as non-sweet coffee, tea, and iced tea or non-sweetened water that is infused or flavoured are good hydration options as well.
4. Practice safe food hygiene
There is currently no evidence that COVID-19 is transmitted by eating food, according to the European Food Safety Authority. But good practices in food safety are essential in order to reduce the risk of foodborne disease.
Make sure that when handling or preparing food:
- Wash your hands with soap for 20 seconds before and after food is prepared or eaten.
- When you cough or sneeze, cover your mouth and nose with a tissue or your sleeve and remember to wash your hands afterwards.
- Wash fruits and vegetables before consumption.
- Disinfect surfaces and objects before and after application.
- Keep raw and cooked foods separate in order to prevent the spreading of harmful microbes to prepared food.
- To avoid cross-contamination, use different utensils/slicing boards for raw and cooked foods.
- Cook and reheat food at a sufficient temperature (2 minutes at a temperature of 72 °C).
5. Stay active at home
Staying at home will also help you take time to adhere to a training routine. If you’re long trying to lose weight, then make the best use of this time. You don’t have to go to the gym or parks. All you need is a corner of your house that offers the best space. It can be a garden or a living room. 7 Tips to Stay Healthy During Quarantine
Both body and mind benefit from physical activity. Healthy adults should aim for daily physical activity of at least 30 minutes, and healthy children of at least 1 hour (5-17 years).
Follow these tips to be active during self-isolation or quarantine:
- Plan time for physical activity in your day.
- Take regular breaks from sitting up and stretching or walking is allowed.
- Follow an online exercise class. You can choose from a wide range of training routines on the internet depending on age, and type of body.
- Think outside the box: activities such as dancing, playing active video games, cleaning the house, or playing with children are considered physical!
6. Get enough quality sleep
Lack of quality sleep can adversely affect our physical and mental health and reduce the ability of our immune system to combat infection. It depends on our age, how much sleep we need. Adults should generally try to sleep at least 7 hours a day. Our sleep may have an adverse effect on stress caused by the COVID-19 pandemic. We should, therefore, try to make good sleeping habits and make sure that we get enough.
Here are a few tips for improving your sleep:
- Set regular sleep schedules (go to bed and get up at fixed times) and maintain it on weekends and during work from home.
- Limit the intake of alcohol and avoid smoking.
- Avoid the use of caffeine before bedtime.
- Exercise regularly.
- Make use of comfortable bedding.
- Keep your room quiet, dark, and comfortable.
- Turn off electronics before you go to bed.
- Try techniques such as meditation for relaxation.
7. Stay safe during food shopping
During the COVID 19 pandemic, grocery stores remain open and no storage requirements for food are needed, as food supplies remain stable.
Contaminated food packaging is a very low risk of COVID-19 contraction, and this form of infection has not been reported. In shops, contact with people, and “high touch” surfaces, such as weighing scales, shopping cart handles, or elevator buttons, is the biggest risk of contamination, even though many shops take steps to sanitize these surfaces. Therefore, after we return home and after handling new food packaging we should keep the appropriate distance from other people, avoid touching our faces during the shopping. No need to disinfect the food packaging itself by following these hygiene measures.
Try to inculcate these healthy tips on your everyday routine and see your everyday changes for good. 7 Tips to Stay Healthy During Quarantine
- World Health Organisation (WHO)., 2018. Draft Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children.
- European Food Safety Authority, (EFSA) (2012). Scientific Opinion on Dietary Reference Values for protein. EFSA Journal; 10(2):2557
- European Food Safety Authority (EFSA) (2010). Scientific Opinion on Dietary Reference Values for water. EFSA Journal; 8(3):1459.
- European Food Safety Authority, (EFSA) (2016). Scientific Opinion on Dietary Reference Values for vitamin D. EFSA Journal; 14(10):4547
- European food Safety Authority (EFSA) (2010). Scientific Opinion on Dietary Reference Values for water. EFSA Journal, 18-38.
- Hirshkowitz, M., et al., 2015. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), pp.40-43.
7 Tips to Stay Healthy During Quarantine