Living under quarantine presents a myriad of challenges and not the least of which is how can we all stay healthy while living under such unusual circumstances?
There are a number of habits we can all consider adopting while practicing social distancing that will help us stay healthy and continually benefit us when we return to our regular lifestyles.
Drinking more water than what you’re accustomed to is very helpful towards getting healthy and staying that way. According to the U.S. National Library of Medicine, a recent study stated that when water drinkers were forced to ease up on their intake, they felt less calm and content and reported a reduction in positive emotions. But when people who were low water drinkers were forced to drink more, they experienced less physical and mental fatigue.
It can be helpful to use your imagination in looking for ways to be more physically active. Though 30 minutes of exercise per day, five days a week, is recommended, the Centers for Disease Control and Prevention says some physical activity is better than none, noting that even a little activity offers some health benefits. If you can pace around your driveway, house or apartment for 10 minutes, do it. Staying active can also help you maintain a healthier weight.
During disappointing times in our lives, many of us have heard the old refrain “count your blessings” from well-meaning family members and friends. Expressing gratitude for what you have helps cultivate a positive outlook, and research suggests this may help you become a healthier person. Every day, make a mental note or jot down some things you appreciate, no matter how big or small.
For many of us, the coronavirus pandemic has forced us to jettison common routines, like going to school and work, which can make it hard to keep track of time. Since sleep is so critical to keeping your immune system healthy, it’s important to your physical and emotional well-being to adhere to a consistent sleep schedule. Do your best to go to bed at the same time each night and try to get at least seven hours of quality rest.
During challenging times it’s easy to seek comfort and happiness by ingesting more sugary treats than usual. A new American Heart Association study of nearly 500 women found that insomnia is linked to poor diet quality and that consuming too much added sugar raises the risk of sleep difficulties. As you’re shopping for groceries, check food labels to see how much added sugar is in products like yogurt, cereal, breads and condiments. Your goal is to stay below 25 grams per day for women and kids and below 36 grams for men.
If you find yourself constantly snacking or grazing between meals, it might be a sign you’re not filling up sufficiently at mealtime. A better eating pattern involves three meals a day, spaced an average of four hours apart. Make sure your meals include at least a half-plate of non-starchy veggies along with some plant-based fats, a satisfying portion of protein and a small helping of starchy veggies or whole grains.
People who believe they may have been exposed to COVID-19 should contact their health care provider immediately. If you are ill with flu-like symptoms such as fever, cough or shortness of breath, please call your health center or clinic before coming to your appointment. At Eskenazi Health, please call 317-880-7666 before coming to your appointment. Health care professionals are available 24/7 to answer questions on symptoms and direct you to the most appropriate care. It is important to first call before arriving at Eskenazi Health.
Dr. Nydia Nunez-Estrada
Assistant Professor of Family Medicine
Eskenazi Health Center North Arlington