People are living in their homes amid the COVID-19 pandemic. So, it’s common to develop a sedentary lifestyle. Moreover, individuals are eating unhealthy foods, sleeping late at night, etc. All these things can lead to obesity & other severe health issues.
It’s good to stay at home & maintain social distancing to protect yourself from the coronavirus. But, at the same time, you need to check your eating habits. Because, they are going to have a direct impact on your physical as well as mental health.
In this post, we are going to discuss top healthy eating habits you should start following today to prevent obesity & strengthen your immune system.
Eat More Fruits & Vegetables
What you eat has a direct impact on your health. You should add low carbohydrate foods to your diet. Because they will help you prevent obesity, high blood pressure, diabetes, and other major health issues. Moreover, adding protein-rich foods will help you get in shape. Certain foods such as tomato, bell pepper, broccoli, spinach, mushrooms, etc. are effective in fighting the infections.
Some of the best supplements for boosting the immune system are—ginger, gooseberries, and turmeric. Herbs such as Basel, black cumin, and garlic are also amazing immunity boosters.
Buying fresh vegetables is quite hard during the lockdown, especially when you advised not to make multiple trips outside. But, it’s still important to ensure you stock up healthy foods at home.
According to the WHO, frozen fruits & vegetables have the same nutritional value as of fresh ones. Thus you can use them for longer periods. It’s good to store leftovers in the freezer for another meal.
Cook Foods at Home
Eating home-cooked foods is necessary during the COVID-19 outbreak. This is because it helps you to prepare nutrient-dense foods that can help you maintain a healthy weight & prevent other illnesses.
Medical research says that individuals who eat homemade meals are healthier and happier. Additionally, they have boosted energy levels, and are less likely to experience mental illnesses such as anxiety.
Cooking & eating together help in strengthening relationships. Involving children in the food preparation process allows you to have more fun. Moreover, kids can help you sort out things, thus saving your time.
If you don’t know how to prepare food, you can search for delicious, healthy recipes online.
Another advantage of eating homemade meals is that you will stay busy. This will help you fight boredom, anxiety, stress, and depression.
Reduce Sodium Intake
The CDC lists high blood pressure in the group of conditions that increase the risks of the COVID-19. Moreover, data from Italy shows that the majority of the patients found coronavirus positive had hypertension.
Reducing sodium intake can help you lower the risks of high blood pressure. Moreover, it is effective in reducing risks of a heart attack, kidney damage, congestive heart failure, and lower LDL cholesterol.
So, how much sodium should you take in a day? Well, the WHO recommends consuming no more than 5 g of salt every day. However, you should limit processed and canned foods. Pickled foods also contain high amounts of sodium.
One of the best ways to reduce your sodium intake is to eat whole unprocessed foods. These include fruits, vegetables, nuts, eggs, dairy products, grains, and meats.
Drink Plenty of Water
Staying hydrated can also help you boost wellness. Because hydration is effective in flushing out the toxins, thus lowering the risks of flu and infection. To beat the heat, you can also drink citrus juices. However, you should avoid drinking excessive coffee, tea, etc. This is because they can lead to sleep problems.
You should drink up to 8-10 glasses of water per day.
Here are some tips to drink plenty of water every day-
- Drink with breakfast or after brushing your teeth.
- Place a bottle of water on the desk while working from home. It will help you reduce the number of trips to the kitchen while boosting focus at work.
- Incorporate liquids such as milk in your daily diet. It will also help you add additional calories, proteins, and carbs.
- Eat more fruits that are rich in water
Use a Smaller Plate
Since you aren’t doing as much physical activity as you used to do before the COVID-19 lockdown, you should reduce your daily calorie intake. It will help you maintain a healthy body weight.
Using a smaller plate allows you to reduce the amount of food you eat. However, your brain will tell you that you are eating enough.
Another great tip to reduce your calorie intake is to fill half the plate with veggies. Veggies contain lots of water fiber and water, but fewer calories. So, you are eating the same amount of food, but not a lot of calories.
Limit Alcohol Intake
Many drink alcohol believing that it can help get off stress, but actually it can lead to several health issues. One is high blood pressure. Drinking too much alcohol can increase your blood pressure to unhealthy levels. Moreover, taking alcohol with pain medications can impair liver function, and may lead to liver damage.
According to the American Heart Association, limiting your alcohol consumption can help reduce the risks of hypertension.
The WHO recommends people to avoid drinking alcohol during the COVID-19 pandemic, especially when in self-quarantine. Heavy drinking can lead to long-term damage to the brain, and increase the symptoms of anxiety, fear, panic attacks, and depression.
Food Hygiene Tips
- Wash your hands with soap & water for at least 20 seconds before & after preparing the food.
- Don’t cook food at a high temperature.
- Clean your kitchen shelves, counters, and other frequently touched surfaces regularly.
- Cook food properly because uncooked food may contain harmful bacteria that can cause food poisoning.
- Clean your fridge regularly.
- Cover the bin properly, and empty it every day.
Seek Professional Advice Online
Since obesity and other health issues increase the risks of COVID-19, you should seek medical advice for managing them. During the lockdown, it’s not safe to visit a doctor’s clinic physically. However, you can see a doctor online through telemedicine technology. Here’s the complete process-
- Sign up an account
- Talk to a licensed doctor online
- Receive your PDF prescription letter via email
For individuals living in their homes during the COVID-19 lockdown, eating healthy foods is important. It helps them prevent weight gain and many other health issues. You should add more fruits and vegetables in your diet. Avoiding sodium-rich foods will help you reduce the risks of high blood pressure, heart attack, kidney damage, etc.
During the pandemic, we recommend you to stay at home and practice social distancing. Eat nutrient-dense foods and stay healthy. Clean your hands with soap and water for at least 20 seconds, several times a day. Visit a California medical clinic online to seek professional advice for managing obesity and other health issues.