Staying Healthy Amidst the Pandemic

 Good health can usually be achieved through simple actions like having a balanced diet, regular exercise, and good sleep.

However, during the pandemic nothing is simple but staying healthy is crucial now. How can you achieve good health? How can you be healthy when you can’t step out of your house or when you rely on non-perishable goods for food? How can you sleep when anxiety doesn’t seem to go away?

Through the rest of this blog, we’ll be covering exactly how you can stay healthy amidst this global pandemic.

Nutrition

We all love to find comfort in a pack of potato chips or a double scoop choco chip ice cream, but depending on refined food can deteriorate your health. 

The global pandemic and the drastic changes caused by it have put all of us under immense stress. Some - if not most - of us might resort to “emotional eating” to cope with this stress. However, it is imperative to practice self-discipline and plan your meals to combat stress eating. 

Buy essential food products beforehand and avoid stocking up or panic buying. 

Here are some foods to add to your diet.

Get enough leafy greens: Green leafy veggies are packed with essential vitamins, minerals, and dietary fiber and enhance your immune system. Make it a habit to eat these regularly.

Fruits: Fruits can be excellent alternatives to satisfy your sweet tooth without worrying about overeating or weight gain. They are also rich in fiber, vitamins, and minerals just like vegetables.

Lean Meat: Lean meat like skinless chicken or trimmed red meat is an excellent source of protein. Protein keeps you fuller for longer periods and is essential for muscle growth and repair. 

Additionally, red meat is rich in iron and helps prevent diseases like anemia. Try to get a couple of portions of lean meat every day.

Seafood: Seafood is a great source of Omega 3 fatty acids which can boost cognitive functioning. Avoid fish that may be high in mercury like shark, bluefin tuna, barramundi, or swordfish.

Carbs: Get enough carbs into your meals, these will help meet your energy requirements for the day and help you fight diseases effectively. Stay away from low carbohydrate diets for the time being.

Eating a healthy balanced diet is essential to maintain good physical health, but did you know that eating well can also improve your mental health? 

You are what you eat. Your diet is an important factor in determining your health. A proper diet will help you maintain a healthy weight and prevent a wide array of diseases. 

People who suffer from underlying conditions such as obesity or other chronic illnesses are at higher risk due to Covid. A healthy diet will be able to control obesity, diabetes, and cholesterol levels.

Try to read the labels before purchasing foods and cut down on foods with added sugar or refined food in general. Include more whole foods into your diet for a healthier, happier you.

Exercise

Recent studies have found that the risks of severe Covid outcomes were significantly lower in physically active adults. Several public health agencies promote Physical activity and recommend incorporating it into the daily routine.

Experts recommend at least 150 minutes of moderate to vigorous physical activity each week. But how can you achieve this when gyms are closed and you are maintaining social distancing? 

You can take a walk or jog or ride a bike outside, as long as you stay around six feet away from other people. Many gyms do offer online virtual lessons to help you stay fit through the pandemic. 

There are plenty of fitness apps and websites on the internet that can help you develop a good exercise regime at home. 

True, working out at home has its drawbacks but you can still manage to get a satisfying workout experience at home with a tad of creativity.

A bucket filled with water or sand can be your kettlebell, a sturdy stool can be used for step-ups, a low-hanging branch in the yard can be your pull-up bar. 

Besides, there are a ton of bodyweight workouts that pack the punch. Pushups, burpees, bodyweight squats, mountain climbers, and lunges can all be varied to activate different parts of your body.

Regular physical activity will also keep several other illnesses at bay and ensure that your body functions at its best. 

Exercising releases endorphins that will help boost your mood and gives you a sense of control during these pressing times. 

 

Sleep

Basketball legend Kobe Bryant used to preach the importance of waking up early and keeping a healthy sleep schedule, so much so that he gave it huge credit for his success. 

Studies suggest that sleep and immunity depend on each other. Immune responses caused by an infection or any other illnesses can impact your sleep cycle. At the same time, good sleep can strengthen the immune system.

Good quality sleep can help develop a healthy balanced immune system that responds well to vaccines and displays adaptive immunity. While the amount of sleep required may vary from person to person, experts generally recommend getting 7 to 8 hours of sleep.

Developing a sleep routine also gives you a sense of normalcy and reduces stress to an extent. Sticking to the routine helps you sleep faster and get better quality of sleep. 

Here are some tips to help you get good sleep.

Switch off electronic media: Get off electronic media at least an hour before you go to bed. Blue light emissions from electronic media can affect melatonin or the sleep hormone.

Good sleep hygiene: You can improve your sleep by practicing good sleep hygiene. This includes improving habits, routines, and a good sleeping environment. 

Prioritize: Sleep, over everything else! Do not sacrifice your sleep for one more episode of your favorite series or another round of video games. 

Breathe: Deep breathing and other meditative techniques have shown a positive impact on sleep. These techniques also help alleviate stress.

 

Stay hydrated

We know that staying hydrated is vital for overall good health. But did you know that staying optimally hydrated can also support your immune system? 

Benefits of hydration

Here are some not so well known benefits of staying hydrated, 

Blood volume

Blood plasma is made up of about 90% water and the immune system relies on blood to transport nutrients and fluids during infection.

Lymphatic system

Staying hydrated ensures the proper functioning of the lymphatic system. Lymphatic fluid is a colorless fluid made up of about 90% water. A good lymphatic system eliminates toxins, pathogens, and other waste from the body and plays a key role in the transport of white blood cells.

Managing Histamine

Dehydration may disrupt the levels of histamine in the body and aid its release. Histamine causes commonly seen allergic reactions like wheezing, rashes, and itching.

Preventing dehydration

Here are some tips to lower the risks of dehydration, 

Cut down on caffeine and alcohol

Caffeine and alcohol can cause dehydration. Every drink of alcohol and caffeine has diuretic effects, meaning that they can increase water excretion. 

For every glass of caffeinated drink aim to drink around one additional glass of water and for one glass of alcohol drink at least two additional glasses of water.

Reduce salt intake

We all love munching on a packet of Doritos or Pringles! But did you know that eating too much salt can cause your body to increase the frequency of urination to get rid of the excess sodium? While we need sodium for the proper functioning of the body, processed foods contain a ton of added sodium.

Drink At least 8 glasses every day

While the amount of water required by one individual varies from another, as a general rule of thumb aim to get at least 8 glasses of water.

Don’t wait till you are thirsty, spot other signs like dry lips or dark urine, and drink water accordingly.

 

Mental health

Stress, anxiety, and fear are natural responses to what we perceive as threats or during uncertain times. 

The loneliness and isolation due to a lack of interaction with our loved ones add to our worries. Drastic changes in our daily routine, the new realities of virtual classes, work from home, temporary unemployment, and financial constraints can all deteriorate our mental health.

A healthy mind is essential to have a healthy body and vice versa, so it is important to take care of your mental health. 

Here are some tips to maintain good mental health.

Relax: Every day find some time to do stuff you love. No matter how hectic it gets, sing, dance, watch a movie, read a book, or do anything you love!

Meditation: Meditation or mindfulness techniques like Yoga, Tai Chi, or Pilates can help reduce stress and anxiety. They can lower blood pressure, improve your sleep, and improve your mental health.

Take breaks: Online classes, Work-from-home, and binge-watching your favorite shows have one thing in common, sitting or lying for long hours at a stretch. 

Take breaks occasionally and stretch your body. Going for a small stroll or meditating can help too.

Click here to read more about Coping with stress during the pandemic.