Yiqing Song is a professor of epidemiology at the Fairbanks School of Public Health’s Department of Epidemiology.
At this point, we started working from home, away from university, and preserving as much social distance as possible. We are temporarily living a sedentary lifestyle, with greater probabilities of physical inactivity, excessive eating and sitting, stress, anxiety, and depression when we remain at home and are trapped with the meals that have been in our fridge or pantry for a long. Many of us, in particular, would acquire weight during the pandemic and may keep it off permanently, posing significant health concerns for type 2 diabetes, hypertension, heart attack, stroke, and other ailments.
I’d want to give some basic suggestions and resources for remaining at home and participating in social distancing while maintaining a healthy lifestyle, body weight, and general well-being.
1. Keep track of your weight.
Keeping track of your body weight daily or weekly can allow you to know how much weight you’re losing or gaining.
2. Eat Healthy Meals and Limit Unhealthy Foods
Remember to have breakfast and choose a healthy meal high in protein and fiber and low in fat, sugar, and calories. Please visit www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/ for further information on weight-control foods and dietary guidelines.
3. Supplement with multivitamins
Taking a daily multivitamin tablet to ensure you receive enough nutrients is a smart idea, particularly if you don’t have a wide range of veggies and fruits at home. Vitamins “A, B6, B12, C, D , E, and zinc, iron, copper, selenium, and magnesium” are all essential for a healthy immune system, No proof adding supplements or “wonder mineral supplements” to your diet can help you defend yourself against the infection or speed up your recovery. High vitamin dosages might be harmful to your health in certain situations.
4. Stay hydrated by drinking water and limiting sugary beverages.
While it is important to drink water regularly to keep healthy, there is no evidence doing so frequently (e.g., every 15 minutes) will help avoid viral infections. Please visit the following EPA website for more information on drinking water and coronavirus: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.
5. Exercise and stay physically active regularly.
At this point, at-home training might be beneficial. You may, however, take your dog for a stroll or run outdoors. Ensure you’re up to date on what’s going on in your neighborhood, including any limitations or forced self-quarantines. Check out the ACSM website for additional information on being physically active at home: www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic.
6. Limit the amount of time you spend sitting and staring at a screen.
The exercise will not protect you from your sedentary habits, Even those who exercise frequently may be at risk for diabetes, heart disease, and stroke if they spend a lot of time sitting in front of computers. You may try taking sedentary time breaks in practice, such as strolling about the office/room a couple of times each day.
7. Get a Good Night’s Sleep
There is a significant link between the quality and amount of your sleep and your immune system. Getting seven to eight hours of sleep each night might help your immune system work correctly. Please visit the CDC’s website for further information.
8. Drink Moderately and Stay Sober
Alcohol does not prevent infection with the coronavirus. Alcohol should be drunk in moderation at all times. Please read www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health for the American Heart Association’s guidelines.
9. Learn to Control Your Emotions
Individuals are likely to experience dread, worry, despair, and uncertainty during a pandemic. Use the following CDC stress and coping advice to reduce stress-related weight gain: www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html.
10. Keep track of your movement, sleep, and heart rate via an app.
A reminder: People with major chronic medical issues, such as excessive obesity, diabetes, and heart disease, are more likely to develop complications from the COVID-19 infection and get extremely unwell. They should speak with their doctors and follow their advice.