Stay healthy and fit during a self-quarantine

Schools, gyms and restaurants are closed. Hospitals and nursing homes forbid visitors. Vacations have been postponed. Weddings and funerals are on hold. Let’s face it. It’s a stressful time. We’re spending more time indoors, and the only thing getting a serious workout is the microwave.

It can be difficult to get portion sizes right, especially when cooking from scratch. Being at home for extended periods, especially without company or with limited activities can also lead to overeating.

Of course, the advice for controlling weight gain is to use common sense. Try to eat on your normal schedule. Plan your snacks and put them in containers. Move your work station around the house or apartment to avoid boredom. And set up shop away from your favorite cupboard — the one with the nuts, cookies and Pop-Tarts.

Here are some tips to stay healthy.

Stay Physically Active

As new COVID-19 cases continue to emerge in the  European Region, Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

 Recommended 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.

Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.

• Follow online exercise classes. Many of them are free and can be found on YouTube.
• Walk. Even in small spaces, walking around or walking on the spot, can help you remain active.
• Relax. Meditation and deep breaths can help you remain calm.

Follow safe food handling practices 

Food safety is a prerequisite for food security and a healthy diet. Only safe food is healthy food. When preparing food for yourself and others, it is important to follow good food hygiene practices to avoid food contamination and food-borne diseases. The key principles of good food hygiene include:

• keep your hands, kitchen, and utensils clean
• separate raw and cooked food, especially raw meat and fresh produce
• cook your food thoroughly
• keep your food at safe temperatures, either below 5 °C or above 60 °C; and
• use safe water and raw material.

Limit your salt intake

The availability of fresh foods may decrease and it may, therefore, become necessary to rely more on canned, frozen or processed foods. Many of these foods contain high levels of salt. 

recommended consuming less than 5 g of salt per day. In order to achieve this, prioritize foods with reduced or no added salt. You may also consider rinsing canned foods such as vegetables and beans, to remove some of the excess sodium. Be aware that pickled foods often contain high levels of sodium too. In many countries, 50–75% of the salt intake comes from the foods we eat, rather than what we add ourselves. Given that you might be consuming enough salt already, avoid adding extra salt when cooking. instead try with fresh or dried herbs and spices for added flavor.

Limit your fat intake 

 Choose for cooking methods that require less or no fat, such as steaming, grilling or sautéing instead of frying foods. If needed, use small amounts of unsaturated oils like rapeseed, olive or sunflower oil to cook foods. Reduce foods such as red and fatty meats, butter and full-fat dairy products, palm oil, coconut oil.

Limit your sugar intake

  If you crave something sweet, fresh fruit should always be the priority. Frozen fruits, canned fruits in juice rather than syrup, and dried fruits with no added sugar are also good options. When other dessert options are chosen, ensure that they are low in sugar and consume small portions. Watch out for low fat options, as these are often high in added sugars. Limit the amount of sugar or honey added to foods and avoid sweetening your beverages.

Stay hydrated

 Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender or rosemary.

Avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and energy drinks. These may lead to dehydration and can negatively impact your sleeping. Avoid alcohol or at least reduce your alcohol consumption 

Alcohol is not only a mind-altering and dependence-producing substance, harmful at any level consumed, but it also weakens the immune system. Thus, alcohol use and especially heavy use undermines your body’s ability to cope with infectious disease, including COVID-19.Alcohol also makes certain medications less effective, while increasing the potency and toxicity of others.