Health : some tips how to stay healthy during confinement
The coronavirus epidemic is disrupting the lives of families around the world. Like most stores, restaurants and public buildings are closed due to the COVID-19 pandemic and one finds oneself confined to the home for 24 hours for a while now, it can be difficult to keep one’s physical and mental health intact. After all, nutritious food is no longer very easy to find, social gatherings are interrupted and gyms and fitness centers are closed. And for some people, unemployment and the loss of income make it more difficult to buy groceries.
While maintaining healthy habits is easier said than done during the coronavirus epidemic and containment, it is not entirely impossible. So how can we stay healthy? What is the importance of diet and exercise under such circumstances and what are the best ways to give the body and mind everything they need during this time of uncertainty?
First steps at home
Being homebound with your whole family, there are some things you can do to make sure you don’t spread the germs to loved ones and family members. If at some point you become ill, you will want to avoid spreading the virus to others. So one of the things that can help to avoid this, is to clean and disinfect the house using the right cleaning products for it.
What do you need to know to stay healthy during home confinement?
Highly touched surfaces such as door handles, kitchen worktops or refrigerator handle should be thoroughly cleaned at least once a day with a solution that contains bleach or alcohol of at least 65 percent. The good news is that many of the disinfectants you can buy contain bleach or alcohol. Check the labels to make sure you are cleaning your house properly. Remember to use gloves when cleaning and if possible, dispose of them after each cleaning.
Think about your mental health
Getting depressed or angry while at home is something that happens to a lot of people right now during the coronavirus epidemic. But here too there are some things you can think of to maintain your sanity. One of those things is sticking to a specific schedule. This means getting up at the same time every morning, taking a shower, getting dressed. Yes, we hear a lot of jokes about our day pajamas and our evening pajamas at the moment, but putting on your work clothes, eating at regular times and also allowing yourself time for physical activity allows ” establish a certain routine to follow which makes you feel better and reassured.
Having a routine is very important for maintaining a sense of calm and a sense of control during this time of uncertainty. Another thing you can do is wake up every morning even before getting out of bed, think of three things you are thankful for, and take five slow, deep breaths. All of this will help you maintain your mental health during the coronavirus epidemic and home confinement.
Containment is the time to include your children in household chores
– Social connection: To this day more than ever, you will need your friends and loved ones who are far away. Social connections are very important for mental health. Yes, you will not be able to have dinners in the company of your friends or picnics or walks together, but all social interactions do not necessarily have to be made face-to-face to do us good. Then try recreating your social activities through connections or video chats – you can even have virtual dinners through numerous applications for phone or computer or even take a virtual walk with your friends. Try to see it all as a distant social network.
It is essential to thoroughly clean all surfaces at home at least once a day
– Calming activities: Even if it seems that everyone is only talking about the coronavirus epidemic right now, social isolation can also become the perfect opportunity for many people to take a break from the news in the world. Are there things you never have time for because of your busy daily life? Gardening, cooking, tinkering, sewing, learning to meditate, doing DIY projects, reading? Now is the perfect time to do all those activities that you never have time for otherwise.
The importance of physical activity
Finding ways to exercise can be a real challenge during confinement because we can’t really go out and the gyms are closed. But it is still extremely important and especially during the coronavirus epidemic to maintain your physical activity. We all know that physical activity is very good for our well-being and also for the immune system, as well as for maintaining our mental health and reducing stress.
Doing physical activity releases chemicals in the body that make us feel good. Physical activity also helps you sleep better, reduces stress and anxiety, and improves memory and cognition.
Team sports may not be possible during the coronavirus epidemic, but you can still exercise on your own. It is recommended to practice moderate physical activity for 30 min per day. You can even do separate sessions of 10 min each, 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. If you establish this as a daily routine, then your day will be better structured too.
Many fitness, yoga, pilates, personal trainers, and dance teachers offer online classes during confinement, and some of these classes are actually free. So all you need to stay in shape at home is just a mat, a towel and a good internet connection.
Yes, you just need to be a little creative. There are plenty of ways to stimulate your body’s circulation. You can for example watch and go down the stairs of your house or building, or you can jog on the spot, fools or pumps or abs.
While the space to exercise indoors during confinement may be limited, getting out for a little while will help improve your mood and make you feel better. Even if taking a stroll once a day is all you can afford, scientific studies suggest that even two hours a week in the wild can help improve your health and well-being. But avoid exercising if you have flu-like symptoms or if you feel too tired.
Exercising and playing sports at home will help you stay in good shape and boost your morale.
Sleep is essential for repairing cells, cleaning up toxins, consolidating memories of the day and processing information. There is evidence that depravity of sleep can have major health impacts and negatively affect mental health, focus and even emotional intelligence. Lack of sleep can also increase the risk of developing chronic diseases like diabetes, obesity and cardiovascular disease.
As with work and physical activity, it is also important to have and maintain a sleep routine. For most people, sleep between six and nine hours a night will be enough. Going to bed and getting up at the same time every day can help you maintain a sense of normalcy and can help you better follow your plans for the day.
In case it is difficult for you to fall asleep because you are worried about the coronavirus epidemic, then try to limit the TV and information before going to bed. You may also find it helpful to dim the screens at night since blue light on the retina can decrease the quality of sleep.
Good sleep is very important for the proper functioning of the immune system
Maintain a healthy diet
If you are wondering how exactly what you eat affects your immune system, then you should know that a large part of our immune system is actually found in the intestines. And that’s why it’s so important to eat foods that stimulate the good bacteria inside the intestines. These good bacteria live in the intestines so that they can produce good immune cells that improve health.
-Take enough fruits and vegetables: Buying, storing and cooking fresh vegetables can become a real challenge during confinement, and especially when we are advised to limit outings. But when possible, it’s important to make sure that you continue to eat enough fruits and vegetables throughout the day.
Whenever you can buy fresh fruits and vegetables, buy them. In addition to being eaten fresh, fruits and vegetables can be frozen while retaining their flavor and nutrients. Use fresh vegetables to cook soups, broths or other dishes in portions for several days. These portions can also be frozen and then reheated.
-Switch to dried or canned fruits and vegetables if you don’t have any fees:
Fresh vegetables and fruit are always the best option, but if you can’t find any fresh, there are plenty of healthy alternatives that are easy to store and prepare. Canned beans, as well as peas that offer a lot of nutrients, can be preserved for months and even years and can be included in the menu in many different ways.
Canned fatty fish such as sardines, mackerel and salmon are rich in protein and omega 3, as well as lots of minerals and vitamins. These fish can be used to prepare sandwiches, salads, pasta or simply cooked. Canned vegetables like tomatoes contain fewer vitamins than fresh tomatoes, but are still a great backup option.
Dry foods like dry beans, legumes and seeds like lentils, split peas, rice and couscous and quinoa are also very nutritious, sustainable and delicious. Oatmeal with milk can be a great breakfast option, for example.
– Stock up on healthy snacks and snacks:
If you have children, you already know that they often ask for snacks during the day. But instead of giving them sweets or salty snacks, opt for healthier things to eat like nuts, cheese or yogurt, dried fruit, cooked eggs or whatever else you have on hand. These foods are nutritious, fill the stomach better and help build healthy eating habits.
-Limit processed foods:
While using fresh produce is not always possible, try to limit processed foods anyway. Ready-to-eat meals, packaged snacks and desserts are often very high in saturated fat, sugars and salt. If you are buying processed foods, look at their labels and try to go for healthier options that contain less of these substances. Also try to avoid sugary drinks and drink lots of water instead. Add fruits or vegetables to the water such as lemon, lime, cucumber slices or bais to give it more flavor.
Food hygiene tips during the coronavirus epidemic (COVID-19)
Although there is currently no evidence that food or food packages are associated with the transmission of coronavirus, it may still be possible to become infected by touching a surface or object contaminated with the virus. then touching his face. The risk of becoming infected with COVID-19 remains much higher when you are in contact with sick people when you are shopping or when you receive your food deliveries. This is why hygiene is important when handling food to avoid any foodborne illness.
Remove any unnecessary packaging and throw it in a bin with a lid. Tins can be cleaned and washed with disinfectants before you open them or put them away in the cupboard. Wash your hands with soap and water for at least 20 seconds or use an alcohol product immediately after touching them. Wash unpackaged products such as fruits and vegetables under running water.
-Wash your hands thoroughly with soap and water for at least 20 seconds before preparing food
-Use separate cutting boards to prepare raw meat and fish
-Cook food at the recommended temperature
-If possible, keep perishable products cool or frozen and pay attention to their expiration date
-Try to recycle or dispose of leftover food and packaging in an appropriate manner, avoiding the accumulation of waste that can attract pests.
-Wash your hands in the living room and water for at least 20 seconds before eating and make sure your children do the same.
-Always use clean cutlery and plates.