Whether you are in quarantine or in isolation because of COVID-19, you will inevitably spend more time at home. Here are habits that not only make you energetic during quarantine but also make you feel healthier.
Stay active at home and get energy
Physical activity benefits both the body and the mind. Adults should strive to play sports for at least 30 minutes a day, to maintain a good tone and more. And children should be engaged at least 1 hour a day (5-18 years).
To stay physically active during quarantine, follow these tips:
- Choose a time for physical activity. Make a schedule;
- Take breaks in a sitting position more often, get up and stretch or take a quick walk, if allowed;
- There are also online lessons, they will help you diversify your physical process;
- Thinking outside the box: Activities such as dancing, playing active video games, cleaning the house, or playing with children are considered physical activity. A little imagination and the goal is achieved.
Drink more water
In one study, when people who drink water were forced to reduce their intake, they felt less calm and contented and reported a decrease in positive emotions. But when people who were drinking a little water were forced to drink more, they experienced less physical and mental fatigue. Another study confirmed these findings, concluding that consuming more water regularly can improve your energy, which we need so much today during the quarantine period.
Cook the food
During quarantine, I suppose you began to devote more time to food, and especially its preparation. Consider the healthy beans that are found in almost every home. Most likely, you have several dried or canned beans in your pantry. Not only are these convenient long-term storage products, but they also offer numerous health benefits. Beans are full of fiber, so they are digested slowly, which helps you feel much healthier and more energetic.
Supplements to boost immunity
These food centers can add powerful antioxidants and anti-inflammatory compounds to your meals and snacks, as well as herbs and spices to enhance your taste. Health-promoting substances in these seasonings are associated with a lower risk of certain chronic diseases, including cancer and heart disease, and the polyphenol compounds contained in them are involved in protecting the gastrointestinal mucosa.
Also, Focus on healthy vegetable fats
In addition to using cooking vegetable oils such as olive oil and avocado oil, add foods such as nuts and seeds (and their oils) to the menu. Although they have a lot of fat, they contain biologically active compounds that make it easier to maintain a healthy weight, which helps boost the immune system.
Eat two fruits a day
A very low percentage of U.S. adults have daily fruit recommendations, which means not only that you are missing some vital nutrients, but also that your mood may suffer. In one study, young people who were offered two additional servings of fruits and vegetables to their regular diet said they had more positive moods, as well as increased curiosity, creativity, and motivation.
Good sleep, the key to success!
If you sleep poorly, a lack of quality sleep can negatively affect your physical health, and also lead to a decrease in immunity. The amount of sleep needed depends on our age. As a rule, for well-being, adults should sleep at least 7 hours a day. Stress caused by COVID-19 pandemic can adversely affect our sleep. Therefore, try to ignore all problems and give preference to good sleep.
Here are some tips to help you improve your sleep:
- Establish a regular sleep schedule (go to bed and get up at the appointed time) and save it on weekends and when working from home. Get yourself a sleep diary and start keeping it. After a week, you can take it and see how stable your sleep is;
- Limit, and it is better to completely get rid of drinking alcohol and do not smoke;
- Avoid caffeine before bedtime;
- Exercise regularly;
- Use comfortable, attractive bedding;
- Keep your room quiet, dark and at a comfortable temperature;
- Disconnect from electronics before going to bed;
- Try relaxation techniques such as meditation.
Sports for raising energy levels
Energy is always taken from motion. When you move
You can be sure that your energy is growing. When there is no movement, energy falls. For optimal health, it is also important to remain physically active.
Exercise at least 30 minutes a day, five days a week. If you can walk the road, home, or apartment in 10 minutes, do it! By staying active, you can maintain a healthy weight.
In this period of time, it has become much easier on the Internet to find video lessons for playing sports. So in order to remain a physically healthy person and that COVID-19 would bypass you, you need to maintain your body in good shape and thereby increase your immunity and body energy.
Pick video lessons to your taste and color and go in for sports. Be active. Go in for sports, do exercises and you can be sure that your energy will significantly change for the better.
In conclusion, we can say that in order to raise immunity, energy during the period of self-isolation, you must try to adhere to all of the above tips.
So, good sleep and nutrition are critical to health, especially in those times when the immune system.
Limited access to fresh food may jeopardize the ability to continue to eat a healthy and varied diet. It can also lead to an increase in the consumption of highly processed foods, which usually contain a lot of fats, sugars, and salt. However, even with a small and limited amount of ingredients, you can continue to eat a diet that supports good health.
For optimal health, it is also important to remain physically active. Go in for sports and be healthy!