Whether you are in isolation or self-isolation because of this current issue COVID-19, you will inevitably spend more energy at home. Following general healthy living guidance, for example, eating a balanced diet, staying hydrated, being physically active, getting enough rest, and managing stress are the best recommendations for staying healthy during isolation or self-isolation. If you are interested on food-related issues with COVID-19, read Food and (COVID-19): what you have to know, as follows:
- Eat a balanced and varied diet
- Establish a routine and practice mindful eating
- Keep hydrated
- Practice safe food hygiene
- Stay active at home
- Eat a Balanced and Varied Diet
Basically, there are no supplements that can ‘support’ our immune system and prevent or treat COVID-19. All things considered, eating an balanced diet with a lot of fruits and vegetables, entire grains, plant and animals proteins and sound fats is the most ideal approach to get all the basic supplements we require for good wellbeing and normal immune function. As self-isolation may lead us to be less active, it is also important to give close attention to food partitions and to keep our energy balance adjusted to meet our needs.
- Establish a Routine and Practice Mindful Eating
It is normal to feel on edge, miserable, scared. Keeping up a typical day by day schedule can help manage some of this stress. One way we can do this is by sticking to customary eating times and arranging dinners ahead of time. This can help us better control hunger, meet our supplement necessities and allow us to get on the food we have, reducing food waste.
During long-periods of stress we may wind up eating more than we need. In addition, remaining at home for longer periods may also lead us to snack out of boredom. Practicing careful eating can be a valuable technique to keep up a relationship with food and to help us balance our energy consumption.
Here are a few hints to assist you with rehearsing more careful eating:
- Try not to eat in a hurry – it’s hard to know about the amount you are eating. Pull up a chair.
- Oppose eating directly from the pack/box. Serve your food – you’ll have the option to see and enjoy what and the amount you’re eating.
- Remote distractions. Turn off the TV and everything else with a screen, similar to PCs, telephones, and so on while eating
- Take little bites and bite well, while focusing in on the smell, taste and surface of the food. Attempt to get 30 chew out of each bite.
- Try putting your utensils down after each bite. Try not to pick them back up until you’ve swallowed what you already have in your mouth.
- Try not to finish the entire plate. If you feel full, safely keep the leftovers.
- Keep Hydrated
Keeping hydrated is basic for overall well being. How much water we need depends upon our age, sex, weight, tallness, physical activity and natural conditions (for example hot weather will probably expect you to drink more water). Considering that around 20-30% of the water we need comes from our food, the European Food Safety Authority has set normal suggestions for how much water we should drink every day contingent upon our age.
If you have access to safe tap water, this is the most beneficial and cheapest drink. For a refreshing boost, you can add slices of lemon, cucumber, mint or berries. Other drinks, for example, unsweetened coffee and tea or frosted tea, or flavored, infused water (sparkling) water are also good choices for hydration.
- Practice Safe Food Hygiene
According to the European Food Safety Authority, there is currently no proof that COVID-19 is sent through eating food. However, good food safety practices are important to limit the danger of foodborne illnesses.
While giving or getting ready food, try to:
- Wash your hands for 20 seconds with cleanser when planning or eating food
- Cover your mouth and nose with a tissue or your sleeve when you hack or wheeze and make sure to wash your hands after
- Wash fruits and vegetables before eating them
- Sterilize surfaces and object when use
- Keep raw and cooked foods separate to avoid unsafe microorganisms from raw foods spreading to prepared to-eat food sources
- Use different utensil/chopping sheets for raw and cooked foods to prevent cross-contamination
- Try to cook and warm food to adequate temperatures (≥72°C for 2 mins)
- Stay Active at Home
Physical activity benefits both the body and mind. Healthy adults should focus on at any rate 30 minutes of day by day physical activity and at least 1 hour for children (5-17 years).
Below are the tips for staying physically active during self-isolation of quarantine:
- Plan time for physical activity in your day
- Take normal splits from sitting by standing up and extending or taking a speedy walk whenever allowed
- Follow an online exercise class
- Think Outside The Box: activities like dancing, playing active video games, cleaning the house or playing with your children all consider physical activity.