How To Keep Your Mind And Body Healthy During Quarantine?
In a bid to combat the global pandemic, stay-at-home continues to be the new norm. While these measures are much needed to fight the COVID-19 outbreak, there are a few mental and physical risks associated with being socially isolated from everyone during the quarantine period.
To ward off the ill-effects of isolation, it is necessary to look out for innovative ways to maintain a healthy and balanced lifestyle. While some people find cooking meals, therapeutic others may find joy sweating through the latest home workout video.
Irrespective of what one chooses, it is essential to keep oneself motivated during these unprecedented times.
Here are our top 10 suggestions to keep your mind and body healthy during quarantine:
1. Meditate
If you are finding it hard to manage anxiety while in quarantine, try practicing deep intentional breathing. Meditation and breathing exercises help to bring down the heart rate and clear one’s mind. By regular practice, it can mitigate the effects of stress and build the immune system. Therefore, remember to take deep breaths in and let out slow breaths.
Additionally, practicing mindfulness for just 5 minutes can rest your mind and give you a fresh perspective. There are many free resources you can use to help you cope. Guided meditation sessions through a YouTube video, a podcast, or a meditation app are extremely beneficial.
2. Eat Mindfully
Being locked up during quarantine with a pantry and fridge filled to the brim can be very tempting. But don’t give in. Resists the urge for mindless snacking and nourish your body with healthy food instead. Good food is also essential for keeping your mind alert and helping it function optimally.
The brain much needs food that is rich in good carbohydrates. As per studies, people who eat more fruits and vegetables are happier and have a better overall life satisfaction index. Thus, include many vegetables, fruits, and low-fat dairy products in your diet.
Also, practice mindful eating. The next time you sit down for a meal, remove all distractions, and eat intentionally. Be aware and savor each bite. This will significantly help to prevent overeating.
3. Exercise regularly
Not having access to the gym is no excuse to ditch exercising frequently. There are several ways you can sweat it out, even while being indoors.
The World Health Organization (WHO) recommends a moderate intensity workout routine for 150 minutes or a high-intensity workout for 75 minutes or a combination of both. It is very simple to follow this suggestion at home with limited space and no particular types of equipment.
Some of the exercises you can follow in closed spaces are squats, wall push-ups, Supermans guard circles, etc. Switch between lower and upper body exercises to get your heart rate up. Also, add a cardio routine to maximize your training session.
4. Sleep well
A common reaction to stress is difficulty in falling asleep or sleeping beyond your standard time. This can have an unfavorable impact on your body and mind. Therefore, it is beneficial to practice good sleep hygiene while stuck in quarantine.
Set the alarm for waking up as well as going to bed. Try to be reasonably consistent with the schedule. Remember to turn off all electronic devices 30 minutes before sleep. This will help your mind to stay calm. Keeping the room cool and dark facilitates better sleep patterns.
If you feel anxious and unable to sleep, keep a writing pad next to your bed and jot down what is troubling you. This technique is well known to relieve stress and anxiety.
5. Reach out
Although you are physically isolated from friends and family during quarantine, technology has made it possible to reach out to them. This is much needed as feeling connected to loved ones reduces the chances of depression and anxiety.
Getting in touch with people virtually can help boost your mental health during this crisis. Such human interactions can help people tide over difficult times.
Therefore, reach out to your peers, schedule virtual brunches and happy hours, or catch up with them. Moreover, as everyone is sailing on the same boat, they will also benefit from the process.
6. Stay hydrated
It is crucial to stay hydrated to maintain your overall health. This becomes even more necessary when you are under quarantine. Drinking water helps to flush out toxins, replace body fluids, and thin the respiratory secretions.
Not drinking an adequate amount of water can cause the respiratory secretions to thicken and make it difficult to clear from the lungs. Hence drink at least 2 liters of water every day.
To add a refreshing boost to your glass of water, add slices of cucumber, berries, lemon, or mint. Apart from water include fresh fruit juices to avoid taste fatigue. However, stay clear of sports drinks and sodas as they contain sugar and are not healthy.
7. Don’t over-indulge
It is common to use self-soothing strategies to keep yourself calm when under stress. However, do not overindulge. Practice moderation. While the occasional wine and junk food are permissible, making it a part of your lifestyle will do you more harm than good.
It will not only harm your body but also compromise your immune system. When we can solely rely on your body’s defense mechanism to keep us safe, it is not wise to cause it any harm.
Therefore, limit the consumption of alcohol, smoking as well as processed food and sweet treats.
8. Explore your creative side
Make constructive use of the time you spend under quarantine by tapping into your creative side. Pursuing a hobby can greatly benefit your body and mind. Instead of making yourself comfortable in front of the TV with a bowl of popcorn, utilize the time to do something you genuinely love.
Paint a masterpiece, explore cooking, knit a sweater, record a song, learn to play an instrument, or learn a new language. The choices are endless. Therefore, pick up something that has been on your bucket list for a long time.
Imagine the joy you will experience when you successfully tick off an activity from the checklist. Use this as a motivator and get started!
9. Stimulate your brain
Just as exercising is beneficial for your body, stimulating the brain with mental activities will keep it strong. It also helps promote the generation of new brain cells.
While choosing an exercise for your brain, it is essential to make sure that it teaches a new skill, it is moderately challenging and is rewarding.
Few activities that stimulate the brain are solving a puzzle, doing a crossword, drawing from memory, and mental math.
10. Start reading
Reading a book is informative and a useful tool in fighting depression, relieving stress, and reducing the likelihood of developing Alzheimer’s further down the line.
Books have the magical quality of taking you away from your daily stresses, keep you calm, and develop a positive outlook towards life. Besides these, it promotes sleep, lowers blood pressure, and heartbeat. Thus, cut down your screentime and pick up a book instead!
Conclusion
While you stay under quarantine trust information only from reliable sources like government websites or those of well reputed international organizations.
Above all, stay safe and healthy. Follow the necessary precautions. This is important not just for your safety but also for your loved ones and neighbors’ safety.
