At this critical juncture, we started working from home, away from college, and avoiding as many social interactions as we could. We temporarily live a sedentary lifestyle with greater odds of physical inactivity, excessive eating and sitting, stress, anxiety, and depression when we stay at home and are trapped with the meals that have been in our fridge or pantry for a while. Particularly, many of us will put on weight during the epidemic and may continue to do so. This could pose serious health risks, including type 2 diabetes, hypertension, heart attacks, strokes, and other conditions.
I’d want to offer some general advice and resources for staying at home and adopting a socially reclusive lifestyle while yet maintaining a healthy lifestyle, body weight, and overall well-being.
Table of Contents
1. . Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing
and/or what you’re gaining
2. Limit Unhealthy Foods and Eat Healthy Meals
Don’t forget to have breakfast, and pick a meal that is higher in protein and fibre and lower in calories, fat, and sugar. Please visit the following link for more details on diet guidelines and foods that help you lose weight: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/.
3. Take Multivitamin Supplements
When you don’t have access to a variety of fruits and veggies at home, it is a good idea to take a daily multivitamin supplement to ensure you are getting enough nutrients. Your immune system depends on a variety of micronutrients, such as zinc, iron, copper, selenium, and magnesium, as well as the vitamins A, B6, B12, C, D, and E. However, there is currently NO AVAILABLE EVIDENCE that supplementing your diet with any “miracle mineral supplements” will aid in preventing the infection or speed up healing. High vitamin dosages may occasionally be harmful to your health.
4. Drink Water and Stay Hydrated, and Limit Sugared Beverages
The best way to keep healthy is to consistently drink water, but there is NO evidence that doing so frequently (e.g., once every 15 minutes) can help avoid viral infections. Please see the following EPA page for more details on coronavirus and drinking water: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.
5. Exercise Regularly and Be Physically Active
At the moment, working out at home might be a smart option. However, you can also go for a run or a dog walk outside. Make sure you are aware of local events, including any limits or required self-quarantines. Please visit the ACSM website at www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic for further details on how to keep physically active while at home.
6. Reduce Sitting and Screen Time
You cannot become immune to your idle time through exercise. Even those who engage in regular exercise may be more susceptible to diabetes, heart disease, and stroke if they spend a lot of time hunched over a computer. Practically speaking, you might think about taking breaks from inactive time by doing something active like walking around the office or room many times a day.
7. Get Enough Good Sleep
Your immune system and sleep quality and quantity are strongly correlated. Getting seven to eight hours of sleep per night will help you maintain a healthy immune system. Please visit the CDC website at www.cdc.gov/sleep/index.html for further details.
8. Go Easy on Alcohol and Stay Sober
Alcohol consumption does not shield you from coronavirus infection. Remember that alcohol has calories, which can add up quickly. Moderation is key when using alcohol. Visit www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health to view the AHA’s guidelines.
9. Find Ways to Manage Your Emotions
During a pandemic, it’s typical for people to feel fear, anxiety, despair, and uncertainty. Use the advice on stress and coping provided by the CDC at www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html to reduce weight gain caused by stress.
10. Use an App to Keep Track of Your Movement, Sleep, and Heart Rate
Reminder: People with severe chronic medical illnesses, such as extreme obesity, diabetes, and heart disease, are more likely to develop complications from the COVID-19 infection and to become severely ill as a result. They ought to consult their doctors and pay attention to their recommendations.