healthy during COVID
Here's how to stay healthy even though you are stuck at home during the covid crisis (Photo source: iStock)
Source: cottonbro  (Submitted by Author)

The sudden outbreak of the Coronasvirus has caught all of us off guard and unprepared on many levels. This unprecedented pandemic has disrupted our daily routines, and our healthy habits. It has affected every aspect of our lives – the way we work, the way we socialize, and the way we take care of ourselves.

When situations unexpectantly change for the worse, you feel like bad news is happening every day.     These unexpected changes may become overwhelming and take a toll on your mental and physical health.

During these trying times, it is a challenge to keep up with the healthy habits established before the spread of the virus..

Luckily, there are simple ways to prioritize your health and keep it from deteriorating while following the safety practices that have been put in place to ensure safety and physical health.

Take Care of Your Nutrition

Source: Ella Olsson (Submitted by the Author)  

Stress and worry can make us resort to highly processed foods. And when you include boredom in the equation, it is understandable why people tend to snack on junk food even when not hungry. To deal with these issues efficiently and alleviate the cravings, keep healthy snacks like fresh fruits, nuts, yogurt, and similar at hand.

Since what we eat and drink affects our body’s ability to prevent, fight and recover from infections (and also affects the likelihood of developing other health issues), the World Health Organization published general guidelines on how to eat healthily to support our immune systems.

  • Eat a well-balanced, nutrient-rich diet consisting of a variety of foods. Plenty of fresh fruits and veggies are a must. Whole-grain foods and legumes will keep you feeling full for more extended periods as they are rich in valuable fiber.
  • Limit salt and sugar intake, and eat moderate amounts of fats and oils. Opt for olive oil, soy, or sunflower oil when cooking, and replace red meat with fish and white meat like poultry.
  • Those who are self-isolating and staying at home can explore the abundance of healthy veggies and fruit recipes online.

Keep Up With Your Fitness Routine

Source:  Karl Solano (Submitted by the Author)

When stuck at home for a prolonged period it is common for your daily activities to become reduced, so it is more important than ever to move your body more! Research has shown that physical exercises improve not just your shape, but also reduces the risk of chronic diseases, boost your mental health and immune system.

So, even if you are working long hours during the crisis, make time for at least 150 minutes of moderate aerobic activity per week. Strength training exercises are also recommended. So try to work on all major muscle groups at least twice a week.

If you are spending most of your days at home, adding a daily physical activity to your schedule is advisable. Even though public gyms are still closed in most countries, there is no reason not to work out in the comfort of your home!  During the Pandemic, many established fitness companies and world-renowned fitness coaches have offered their training programs and videos for free, so you can take your pick!

If you need a little guidance and advice on getting started or amping up your workouts, here is a selection of best YouTube fitness channels. Whether it is cardio, weight lifting, or looking for ways to tone up, there is a channel for every fitness goal, and what’s even greater – they are all posting content free of charge!

If you are allowed to go outside, take advantage of the mild weather, and enjoy outdoor activities like walking, hiking, jogging, cycling, roller-skating, etc.

Keep Your Spirits Up

Source:  Madison Inouye  (Submitted by the Author)

It can be tough keeping your mood up when the news is bleak, but fortunately, there are ways to keep a healthy outlook. One of them is to limit your exposure to news. When in need of information, make sure to consult credible, science-based sources.

Stay away from stressors and start doing activities that help you relax.  And, include those activities in your daily routine where possible.  Start using activities that help you relax and keep your thoughts away from stressors.   Remember, maintaining your physical and mental health during COVID19 takes more practice than your daily routine.   You are creating a new routine that will become easier as time goes on.

Don’t forget about the importance of social support. Staying connected is essential as isolation and loneliness can negatively impact our health and well-being. When talking to your friends and family, commit to discussing other topics and not let Coronavirus dominate the conversation.

It can be tough keeping your mood up when the news is bleak, but fortunately, there are ways to keep a healthy outlook. One of them is to limit your exposure to news. When in need of information, make sure to consult credible, science-based sources.

Journaling

Photo Source: Unsplash Photos

Journaling is a simple practice with surprisingly many benefits on mental health. It can be easily incorporate it into your daily schedule whether working or self-isolating at home.

Writing a journal can improve your mental health, boost your mood, reduce anxiety and depression, and enhance your sense of well-being, among other positive effects.

Don’t forget about the importance of social support. Staying connected is essential as isolation and loneliness can negatively impact our health and well-being. When talking to your friends and family, commit to discussing other topics and not let Coronavirus dominate the conversation

Work on Your Sleep

Source: Pixabay (Submitted by the Author)

An essential part of a strong immune system is quality, restorative sleep. It is not uncommon during chaotic times like these to experience disrupted sleep.  However, there are steps you should take to get a good night’s rest.

  • To establish a sleep-promoting bedtime routine, avoid alcohol, caffeine, professional activities, or any other stimulating activities minimum two hours before heading to bed. Also, limit the use of electronic devices as they can adversely affect your sleep.
  • Tablets, smartphones, laptops, and TVs make it more difficult to fall asleep as they suppress the secretion of the sleep-inducing hormone melatonin and delay your body’s internal clock.
  • To support a good night’s sleep opt for relaxing activities like taking a bath, listening to calming music, meditating, or reading.
  • Be Kind to Yourself

Staying in Touch

Source: Andrea Piacquadio  (Submitted by the Author)  

People react differently to trying times, and not everybody will be motivated enough or well enough to practice healthy actions and create healthy habits.  Just stay positive and motivated.

Staying in touch only by technology has been hard for many people.  The threat of the infection, practicing social distancing, isolation, and human emotions can have negative effects.  Stay positive and remember modern technology does afford your family and loved ones the comfort of your voice and the look on your face.

Go easy on yourself and try relaxation practices.

 Conclusion

 People react differently to trying times, and not everybody will be motivated enough or well enough to practice healthy actions and create healthy habits. 

Remember, maintaining your physical and mental health during COVID19 takes more practice than your daily routine.   You can create a new routine that will become your NEW “daily routine.”

If you become depressed, try working out, get away from the negative news, and stay positive.  If this persists, or if you feel overwhelmed with worry, anxiety, or depression, consider talking to a therapist or a counselor.

Just stay positive and motivated.

 

Author: Morgan Elliott

Morgan Rose Elliott
Morgan Rose Elliott earned her Bachelor's Degree in Psychology from the University of Sydney. She is a certified aromatherapist and a yoga instructor with future plans on becoming registered and starting her own wellness studio.

Morgan cares about physical and mental health. She has read everything she could on COVID19 and tries to combine what she knows best: human behavior and a healthy lifestyle. She started blogging as a hobby, with the intention of sharing some advice on living a healthy life and reaching your full potential.

She has published articles on Red Tricycle, Awaken, Mom Culture, Dine Magazine, and other information blogs.

Morgan is happily married and a stay at home mother of 3. She enjoys reading biographies and writing poems, sunny days on the beach, and any shape and form of vanilla. She is crazy about the ‘80s, her favorite band is Duran Duran (although her kids prefer Franz Ferdinand, and her husband prefers Blink182)

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