Could This Pandemic Help Us Make Healthier Choices?
The world has come to a standstill, we are going through tough times, and each of us has to self-motivate and lead our life. During such difficult times, we must focus on ourselves and the choices that we make in our day-to-day lives as these can affect not only our physical health but also mental health.
Trying to engage in a healthier lifestyle is not an impossible task, and it will help you handle anxiety and stress much better. The best way to nurture your mind and body during this uncertain period is by engaging in workouts and having nutrient-rich foods. Here are some healthy choices you can make during the upcoming weeks or months as we face COVID 19.
Opt for plant-based and fresh foods if possible:
As you have limitations concerning the grocery options, make the most of what you have hoarded inside your fridge and pantry. Opt for fresh food items instead of the ones that have a longer shelf life period. It will help you decrease the amount of wastage as fresh food items get spoiled easily and help you consume healthy products.
To preserve it for longer, you can freeze some of the items like carrots, apples, and beets. You can use these frozen veggies in your rice dishes or whole wheat pasta. This is possible by either stir-frying or sautéing the vegetables and add them into the dishes to give it a colorful appearance. Remember that the more colorful your meal is, the more nutrients it contains. Incorporating nuts is another excellent choice as they’re rich in antioxidants and proteins. They’re also very satiating and keep you full till your next meal.
When opting for a plant-based diet, make sure that your plate contains a two-third portion of vegetables, fruits, and whole grains. As for the remaining one third, you can fill it up with plant-based protein or lean animal protein ingredients. However, make sure to wash and clean the vegetables and fruits thoroughly before use.
Maintain proper cleanliness frequently:
Washing your hands and maintaining proper cleanliness is the best way to prevent the germs from spreading around. In case you have gone out to get the necessities, as soon as you come back, it is essential to cleanse and disinfect yourself to prevent the germs from spreading to your family members or loved ones. You also need to make sure that you are using that right agent for cleaning.
You need to pay careful attention to clean the surfaces that you regularly come in contact with. This includes kitchen countertops, doorknobs, and the door handle of your refrigerator. All these high touch points must be daily cleansed with an antiseptic solution with a minimum 70% alcohol or a high amount of bleaching agent. Most of the disinfectants that you get in the local stores contain this level of alcohol or bleach. Or else double-check to avoid the spread of the germs. Also, make sure to use protective gear or disposable gloves while cleaning the surfaces.
Choose simple and healthy recipes:
Are you juggling between working from home and taking care of family members? If so, you would hardly have enough time and energy to cook meals for the entire family. The best way to resolve this is by planning and cooking simple meals that won’t consume much of your time. Moreover, you can prepare multiple meals at once or double the recipes.
Do you have children at home? Well, you can assign them with age-appropriate tasks and get them involved as well. This will keep them from getting bored and give them the satisfaction of consuming meals that they helped in preparing. Preschool kids can help in washing the veggies, and your teenagers can help in simple meal preparations.
Avoid junk food items:
People are generally worried about food shortages as grocery stores usually are depleted of essential supplies or overcrowded. This creates an impulsive buying behavior among consumers. However, you need to get the right food to maintain a healthy diet.
While you go grocery shopping, avoid choosing lots of processed food items. Because once you get them home, there are chances that you will keep hogging on them. Processed foods are fully loaded with extra sugar, high sodium content, and lots of saturated fats. This will result in adverse health concerns and unwanted weight gain. Make sure to read the nutrition labels to make healthier choices and pay heed to the serving levels.
Stick to immunity-boosting food items such as vegetables and fruits rich in antioxidants and omega-3 fatty acids present in fishes and walnuts. Also, selecting healthy fatty foods such as avocados and salmon will boost your energy levels and help in the proper functioning of your cells and the absorption of nutrients.
Never forget your daily workouts:
You may find it hard to work out regularly without being able to hit the gym or attend your favorite fitness sessions. However, it would be best if you found new ways to get your body moving as it can impact the overall mental and physical wellbeing. As exercise can help in the proper flow of blood throughout the body, it keeps your body nourished, thereby decreasing depression and anxiety. Make sure to put in a minimum of 75 minutes of strenuous workouts and 150 minutes of moderate exercises every week.
You can also opt for online Pilates or yoga classes or go for a run or walk around the block. Try to maintain social distancing when you go outside and stay at a minimum of 6 feet from other individuals. Also, try to adhere to the other social distancing and health regulations present in your area.
Drink lots of water:
Now that you get to stay at home for longer periods, try to keep yourself hydrated to remain healthy. Drinking 8 to 10 glasses of water or 6 ounces each day will keep away unwanted cravings. It will also keep you from munching on heavy carbohydrate-rich snacks. Moreover, if you don’t burn off those extra calories, you may gain unwanted weight. Finding water to be tasteless, and you prefer flavored water? Make sure that it does not have additional calories or try including some fruit into the water, thereby enhancing the flavor and nutrient level.
Sitting at home during these uncertain times can increase stress, and people turn to alcohol for destressing. However, limit the intake of alcohol as it damages the cells and can cause cancer. In case you wish to drink, the National Cancer Institute advises that men should not have more than two drinks in a day, and women should restrain to one drink each day. To prevent terminal illnesses like cancer, it’s advisable to stay away from alcoholic beverages completely.
Mental Health:
Are you going crazy being stuck at home? Here are some ways you can maintain your sanity. Firstly, it’s advisable to stick to a schedule and plan your day so that you always have something to look forward to. Engage yourself in some fun activities such as gardening, DIY works, and so on. This will give you a sense of calm and control over the uncertain times. Also, it’s advisable to get the right amount of sleep so that you will remain refreshed.
Wrap Up
Even though the unprecedented times we are facing right now are really tough, it should not impact our overall healthy wellbeing. Taking the above health measures will keep you at your best even when you are stuck at home. It will also help you to look forward to the upcoming days with a positive outlook.
