Due to lockdown, even i am working from Home and counselling my clients Online, so that i can guide them to be fit and healthy during this pandemic. During which i thought to share few tips on “How to stay healthy at home during the coronavirus lockdown?” to others too
Cooped up and feeling sluggish, bored, even a bit miserable? Despite being confined to the indoors during the corona virus outbreak, there are still lots of things you can do to protect your health and well being.
In the unsettling times like the corona virus outbreak, it might feel like things are very much out of your control. Most routines have been thrown into disarray and the future, as far as the experts tell us, is far from certain.
But there are still lots of things you can do — aside from social distancing and washing your hands with soap — to protect your health and wellbeing.
In fact it’s the best time to take care of your health, reach your fitness, weight loss goal as you don’t have any more excuses and no outside temptation.
Following are ways to do so-
Eating well
Without a vaccine, none of us can entirely eliminate our risk of contracting coronavirus. And experts say that’s still 18 to 24 months away.
But eating as healthily as possible is important not only for our physical health, but our psychological well-being, too.
A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.
You don’t have to follow a particular diet, just avoid processed foods as they tend to be high in sugar. And have complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods
Eat anti-viral foods: These foods can give a boost to your immune system. Following are some foods that you can include in your daily diet for giving a boost to your immunity:
• Garlic
• Star anise
• Ginger
• Honey
• Coconut oil
• Foods rich in resveratrol: Black grapes, raw cacao, pistachios, black raisins, strawberries
• Foods rich in Vitamin C: Amla, oranges, lemon, bell peppers
• Have a soup made with sweet potato, garlic, spring onion, parsley and rosemary.
• Tulsi and oregano are anti-viral spices.
Eating Plan for the Lockdown period-
On rising, have some nuts like almonds, pistas or 1-2 walnuts with my Immunity booster decoction made of mint, Tulsi leaves, cinnamon powder, ginger and eliachi with haldi.
For breakfast- you can have cooked meal like poha, oats, ragi dosa.
After your breakfast- you can have a fruit like orange/ guava Vitamin C rich foods or even dry fruits like dates or figs rich in iron, energy boosting too
For lunch, you can have the good old rajma chawal. Legumes like rajma are rich in protein. Or even dalia or rice dal with veggie khichdi along with mint buttermilk .
For snack you can have fruits, nuts, popcorn or makhana along with nuts or fruits
Have early dinner. This is actually the time when you can make the effort of having dinners early. And eat lighter meal as the activity is lesser.
Stay well-hydrated throughout the day- You can always have green tea, infuse water to make your water interesting.
Sound Sleep-
Sleep is essential for our bodies to repair cells, clear toxins, consolidate our memories and process information. There’s good evidence that sleep deprivation can have major impacts on our health — negatively affecting our psychological wellbeing concentration and even our emotional intelligence.
It can also increase our risk of developing chronic health conditions, like diabetes, obesity and heart disease.
Just like our schedules for eating, working and exercising, it’s important to sustain a regular sleep routine. For most people, between six to nine hours a night is sufficient. Going to bed and waking up at a similar time each day can help maintain a sense of normality, and help you follow through with plans.
Exercising enough
Exercise releases chemicals in the body that make us feel good, and it’s also been linked to better sleep, reduced stress and anxiety, and improved memory and cognition.
You can begin your day with squats and lunges at home. Skipping rope, jumping jacks, push-ups, pull-ups, planks, side planks etc are other exercises that you can do. Involve your kids to same so its also family fun time.
Additionally, our household activities help us losing some few pounds to target to do 6000-8000 steps per day to make yourself active.
And if your Working from home then break your sessions of activities –
You can even break that up into 20-30 minute sections — 20 minutes in the morning, 20 in the afternoon, and 20 in the evening.
Many fitness instructors — yoga and Pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection.
Social connection
Now more than ever, we need our friends. Evidence shows that social connectedness is as important for our health as diet, movement and sleep.
No, you can’t have a dinner party or a picnic in lockdown — in person! But not all social interactions have to be face-to-face to be meaningful. Try recreating them through video calls — you could organize a virtual dinner via apps like Zoom, House party or good old Google Hangouts, or take a friend on a virtual walk or do a housebound activity together, like craft or drawing.
Think of it as being distantly social.
Calming activities
While it might seem like the world is only talking about one topic right now, enforced social isolation could also provide the perfect opportunity for many people to take a break from the news cycle.
What do you usually not have time for? Gardening, cooking, pickling, puzzles, craft, sewing, learning to meditate, building furniture, reading that pile of books on your bedside?
During this corona virus outbreak and lock down period we may save our self from the virus But if we don’t eat right and be healthy post this lock down we may suffer health issues so be strong mentally as well as physically.
And if you need a detailed eating plan, you can get in touch with me, I am consulting all my clients online so that i can help you eat right and be fitter even during this lock down period.
Be Happy Be healthy Always.