The coronavirus pandemic has affected people’s psychological and physical health. However, humans can control both their psychological and mental health. As we all focus on staying free of the COVID-19 virus, it is not unusual for us to forgo the common healthy habit that relates to our daily schedules. Here are certain essential practices that will help us maintain a healthy lifestyle.
Eating Right:
The pandemic has forced the world to stay at home. Some households are filled with all kinds of foodstuff, while others are not as stocked. It is essential to make the right choices and try to maintain healthy lifestyles. A well-balanced diet will help us keep our bodies healthy and more resistant to diseases. Proper nutrition will help in building and maintaining good physical and mental health.
Make fruits and vegetables part of your daily meals. Fresh produce makes a better choice as they are more nutritious with more essential vitamins and minerals.
It is crucial to work up the immune system at such times. Vitamin C found in fruits is a powerful component for boosting immunity. They include citrus fruits such as oranges, lemons, clementine, lime, tangerines, and grapefruit. Red bell pepper, kiwi, papaya, and spinach also contain lots of vitamin C.
Foods containing antioxidants are also a healthy choice, such as broccoli. Green and black tea also contain flavonoids, which are excellent antioxidants.
Garlic contains sulfur substances that help in building the immune system. Turmeric is another food that contains immune-boosting components. Ginger also has anti-inflammatory properties that help in curbing different kinds of illnesses.
Shellfish is a good source of zinc, which is vital in building immunity with the cell structure. Such include mussels, crabs, lobster, and clams.
Other healthy choices include yogurt containing live and active cultures—these cultures contained in natural yogurt to work up the immune system. Avoid sweetened yogurt and always go for the plain. Almonds are a good source of vitamin E as they help in preventing infections such as colds and flu. Another healthy source of vitamin E is sunflower seeds, green leafy vegetables, and avocados.
If you are unwell, eating poultry will help you get out of the illness faster. Chicken and turkey soups/broth contain gelatin and chondroitin components that help in creating the immune systems. The high content of vitamin B6 helps in boosting healthy cell formation and functions.
Fiber:
Fiber is an essential part of nutrition. When ingested, soluble fiber helps in the prevention of illnesses and health conditions such as cholesterol and hypertension. Conditions such as weight problems and obesity are also manageable through roughage. Healthy sources of fiber include whole grains, fruits, and vegetables.
Water and Fluids:
Water helps in the transportation of nutrients, blood cells, and any 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 promotion of good health.
As you try to make the right choices for your diet, avoid overeating. During the coronavirus outbreak, many people staying home are likely to face the challenge of stress eating. Working from home encourages excessive snacking and other unhealthy eating habits. 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 5hours between meals.
Attempt to keep off processed foods and eat fresh foods. The difficulties accessing specific markets and food stores might encourage eating of junk foods that are high in sugar, fats, salt, and other chemicals in the form of food color and preservatives. Watch the daily intake of salt and sugar as increased levels pave the way for specific health conditions.
Physical Exercise:
Even as a larger population of the world stays home, it is essential to keep in mind the importance of being physically active. Routine exercises and workouts help in mental and physical health. People who engage in regular work out activities are less vulnerable to diseases and illnesses. Physical exercise is also linked to positive feelings and boosts self-esteem/self-image. Physical activity stimulates the body to release specific components that reduce stress and anxiety. Research has also concluded people who have adequate body exercise have a better sleep.
A person can choose indoor or outdoor work out activities. For a healthy lifestyle, aim at 150 to 300 minutes of exercise per week. Some indoor workouts you can easily engage in include walking up and down the stairs, dancing, yoga, jumping a rope, use of work out videos, and cardio machines, among others.
Taking a daily 30-minute walk/jogging is the minimum recommended exercise. You can also ride a bicycle, lawn/garden, and play games of choice with family. For strength training, you can do squats and push-ups.
Physical exercise is an essential part of an individual’s life as much as eating healthy. It, however, takes discipline and determination to attain an as healthy and robust body. The right nutrition, adequate physical exercise, and rest are all necessary to a healthy lifestyle.
Social Connection:
A human being can hardly survive without having contact with other humans. Complete isolation 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, you should seek to stay connected to loved ones 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.
Adequate Sleep:
Sleep is an essential aspect of human life that can’t go unmentioned. For excellent health, you should look into the quality, quantity, and regularity of your sleep. A consistent sleeping schedule is equally important for adults as well as children. You need to have a structured routine sleeping with fixed sleeping and waking hours. A healthy adult should catch 7 hours of uninterrupted sleep going to bed only when you are sleepy. Substances such as tobacco alcohol and caffeine interfere with the quality of sleep and should be avoided hours before bedtime.
Getting adequate night sleep improves a person’s quality of life by boosting general health. The best sleeping time is at night when it is dark with the lights off.
Quality sleep is essential as it helps in improved physical health for better productivity and enhanced immunity. People who enjoy good quality sleep are at a lower risk of experiencing weight challenges and suffering type 2 diabetes, among other chronic illnesses.
Studies also show that sleep reduces the risk of depression. People deprived of sleep are more likely to suffer anxiety and mood disorders. Sleep also improves the person’s ability to concentrate and boosts memory. People who enjoy good sleep thrive well in unsafe environments as they can take the necessary precautions and make crucial decisions.
Source: The article originally published here.
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