What Foods to Eat During Home Quarantine:
Everyone might be worrying about how to be healthy at the time of lockdown or home quarantine as the coronavirus situation intensifies alarmingly.
“The food you eat during this time to stay healthy should not be any different from the healthy diet you should be eating year-round.”
-Joan Salge Blake, a nutrition professor at Boston University.
It is important to begin by filling the plate with immune-boosting nutrients to stay healthy and safe. Here are some key nutrients that are responsible for immunity, and source of them:
• We need to know the sources of beta carotene. Sources include sweet potatoes, carrots, mangoes, apricots, spinach, broccoli, squash, kale, and cantaloupe.
• Strawberries, Oranges, and Broccoli contain Vitamin C. Researchers found that the level of vitamin C (200+ mg) sometimes reduces the duration of cold symptoms.
• Foods such as oranges, grapefruit, kiwi, strawberries, Brussels sprouts, red and green peppers, broccoli, cooked cabbage, and cauliflower also contain vitamin C.
• For Vitamin D; Eggs, Tofu, Cheese and Mushrooms are best. Vitamin D also alters the activity and the number of white blood cells, known as T 2 killer lymphocytes, which fights bacteria and viruses for reducing the spread, Holick added.
• Nuts, Beans, Cereal, and Seafood are full of zinc. The Research found zinc supplements help to reduce the duration of symptoms of the common cold. However, it inferred that “high-quality trials are required” before authoritative suggestions can be made.
• Consume Raw Chicory Root, Raw Jerusalem Artichoke, Raw Dandelion Greens, Raw Garlic, Raw Leeks, Raw Onion, Raw Asparagus, Raw Wheat Bran, Baked Wheat Flour, Banana, and Beans for prebiotics. And Yogurt, Kefir, Sauerkraut, Tempeh, Kimchi, Miso, Kombucha, Pickles, Traditional Buttermilk, Natto, and some Cheese for probiotics. Probiotics and prebiotics help boost the health of the microbiome, which in turn supports our immune system, explained by Majumdar.
Tips For Maintaining A Healthy Diet (WHO Latest Guidelines):
1. Eat a variety of food, including fruits and vegetables
• Every day, eat a mix of whole grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).
• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.
• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.
2. Cut back on salt
• Limit salt intake to 5 grams (equivalent to a teaspoon) a day.
• When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments (like soy sauce, stock or fish sauce).
• If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.
• Remove the salt shaker from the table, and experiment with fresh or dried herbs and spices for added flavor instead.
• Check the labels on food and choose products with lower sodium content.
3. Eat moderate amounts of fats and oils
• Replace butter, ghee and lard with healthier fats like olive, soy, sunflower or corn oil when cooking.
• Choose white meats like poultry and fish which are generally lower in fats than red meat; trim meat of visible fat and limit the consumption of processed meats.
• Select low-fat or reduced-fat versions of milk and dairy products.
• Avoid processed, baked and fried foods that contain industrially produced trans-fat.
• Try steaming or boiling instead of frying food when cooking.
4. Limit sugar intake
• Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready-to-drink tea and coffee and flavoured milk drinks.
• Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions.
• Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age.
5. Stay hydrated: Drink enough water
Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.
6. Avoid hazardous and harmful alcohol use
Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.
7. Breastfeed babies and young children
Breastmilk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need.
• From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond.
Exercise at Home During Coronavirus:
Staying home can slow the spread of the coronavirus, and maintaining physical distance helps prevent a person from getting infected. Stopping the spread of infection does not mean giving up a daily workout. People can perform plenty of exercise at home.
Ten ways to exercise at home while under quarantine or lockdown–
1. Yoga –
At a time of immense stress and uncertainty, the slow movement and controlled breathing of yoga can ease anxiety and help with physical tension.
2. Bodyweight Exercises –
Bodyweight workout does the same advantage from the expensive gym center. Try this simple exercise regularly at home:
• Master the pushup.
• Cultivate strong abs by planking.
• Try lunges.
3. Weightlifting –
For weightlifting, it is not necessary to have all the heavy gym equipment. One can use heavy, substantial jars, books, or other profound articles for weightlifting.
Take a stab at consolidating weights into a bodyweight workout schedule, squatting, and lunging with the weights in the hands. Alternatively, try bicep curls, shoulder presses, and triceps extensions.
4. Online Exercise Programs –
Some people gain with group assistant or feel incapable of designing a workout program all alone. Some online exercise programs may help:
• Daily Burn
5. Gardening –
On facing the reality of spending weeks or even months at home, many people want to increase self-sufficiency. For those fortunate enough to have a garden, cultivating is an extraordinary method to become healthy, uncontaminated produce. It also offers plenty of exercises.
6. Outdoor Sports –
Individuals who have a 6 feet yard away from public areas, like parks or walkways, can safely enjoy outside games.
Try to install badminton net in the backyard or drawing a square on a level piece of the garage and playing four squares.
7. Family Walks –
Going for a walk is safe, as long as a person maintains a certain distance – at least 6 feet but ideally more from others. To do this, you should avoid crowded areas or narrow spaces.
8. Cycling –
Getting on a bicycle and going for a leisurely ride is safe, as long as a person maintains a safe distance of at least 6 feet from other people.
9. Family Dance Party –
Exercise sometimes may feel like controlled peonage. It is possible to get an extraordinary cardiovascular exercise and improve adaptability with day by day family dance parties.
10. Increasing Activity Level –
For a number of people, home quarantine means an automatic decrease in activity level. Some people don’t go walking to the supermarket from the parking garage, for instance, or roaming around the workplace a few times every day.