Healthy And Vigorous Lifestyle During Covid-19 - Medico Tribune

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Friday, September 4, 2020

Healthy And Vigorous Lifestyle During Covid-19





Healthy and vigorous lifestyle during Covid-19
Photo by Medico Tribune



Healthy lifestyle during COVID-19


Covid-19 has changed people’s way of life. There has been a change in eating habits. In the idea of ​​health, people have really realized that health is an asset, not money. To fight against invisible germs therefore want a healthy life or your own immunity. Due to the body’s natural immunity, many are recovering from common fever, cough, sore throat and many are fighting to the death in ICU.
Even a few months ago, COVID-19 brought a lot of control to those who had a habit of not following the schedule when overeating or not eating at all.

The house that used to have a basket full of lotus drinks is coming home with a basket full of fresh fruit. The man who used to spend most of the day not eating to lose weight is now eating other meals, including breakfast, for hours. In fact, our body’s metabolism system is a matter of one day, a system that has developed over thousands of years. In contrast to this normal reaction, walking disturbs the body. This results in a malfunction of the immune system. So scientists are emphasizing on a balanced food system. Not only this, our physical labor, sleep and rest and many other daily effects on this system. Let’s not know what life should be like.

Balanced diet

A balanced diet is a diet in which all the essential nutrients are present in the required amount. A balanced diet is a proper combination of moderate sugars (40–50 percent), carbs (20–30 percent), fats (10–20 percent), essential vitamins, minerals, dietary fiber, and antioxidants for the body. So it is better to go back to a balanced diet instead of fancy diets like No Carb, Low Carb, Low Fat, High Protein, Keto, Intermittent Fasting etc. 

But be careful when choosing sugary, non-vegetarian or fatty foods, you need to be interested in the right and beneficial ingredients. The World Health Organization has also given advice in this regard. 

  1. Drink plenty of water. Drink 3–3.5 (like 10 glasses) liters of water a day. Less sweet or sour flavored fruit juices can be drunk. Coconut water, lemon water, fresh fruit juice, drink herbal tea with lemon tea, soup etc. are good. However, sugary juices bought from the market, soft drinks, not extra coffee. 
 Foods that have a high water content should be tried. You can choose low fat or non-fat milk or dairy products as drinks.

2. Everyone should eat fresh unprocessed food every day. Colorful fruits, vegetables, pulses (beans, lentils, spices, etc.), nuts, grains maize, sorghum, wheat, red rice; Stems or native starchy vegetables —sweet potato; Animal food: Eat fish, meat, milk, eggs every day. 

Eat at least 2 cups of fruits, two and a half cups of vegetables, 160 grams of grains, 180 grams of fish, meat and pulses every day. Red meat (cow, sheep, goat) can be eaten 2–3 times a week, chicken 3–4 times a week and eggs can be eaten daily.

Choose fresh fruits instead of sugary-salt-fat foods as a light meal or snack. Do not overcook vegetables or fruits. Avoid canned or dried foods.

3. Fatty foods should be eaten in moderation. Unsaturated fats include fish oil, olive oil, soy, sunflower oil, and nuts. Try to eat this kind of fat. Saturated fats such as ghee, butter, margarine and fats attached to meat are bad.

Processed meat contains extra salt, so it is best not to eat it. Trans fats, which are found in bakery foods, fast food, pizza, fried foods — these should be avoided.

4. Excess salt and excess sugar are both avoidable. The amount of salt daily should not exceed 5 grams. Foods cooked with soy sauce, ketchup or fish sauce are high in salt.

The less sugary foods, chocolates, pastries, cakes, cookies, soft drinks, the better.

5. Eat fresh foods made in a healthy way at home. Refrain from eating out.

6. Practice mindful eating or eating carefully. Chew well for at least 30 minutes and eat a meal. Do not eat on the way back and forth, sit down and eat with time. Do not do other work during meals, such as (watching TV, talking on the phone). What we eat, how we eat like that, is also important.

7. Eat safe food. Wash your hands with soap and water for 20 seconds before preparing or serving any food. Clean fruits and vegetables well in running water. Disinfect the boards, the machinery with which the raw fish meat is cut. Disinfect and clean the table or floor on which the food will be placed or served. The food should be eaten properly heated.

Fitness and physical works

 Research has proven to be fit to increase immunity. Exercise or physical activity for at least 150 minutes a week. Allocate 30 minutes every day for this exercise. If you can’t go outside, you can walk at home or on the roof, with the help of equipment, on a treadmill or cycling machine or do free hand exercises. Keep yourself busy gardening, doing housework, and so on.

Adequate sleep is needed

An adult needs at least 8 hours of sleep. Lack of sleep or waking up at night can reduce immunity. Adhere to a specific sleep schedule (even on holidays). Do not drink tea or coffee before going to bed, do not go to sleep with electronic device in hand. If you have trouble sleeping, follow the sleep hygiene without taking medicine or do relaxation, meditation etc.

Lose weight in a healthy way

Obesity has been shown to increase the complexity of Covid-19. So try to keep the weight right. However, do not lean towards a glamorous diet. A balanced diet will protect you; Advertising diet management such as keto diet, no carb diet, fasting or anything else can create health risks. In order to lose weight, it is necessary to reduce calories in a balanced diet and increase the level of physical labor to make a negative balance between calorie intake and calorie expenditure.

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