Changes that can make your Quarantine a lot more Peaceful.

By Sania Gore,
Doctor of Pharmacy.

Home isolation in this coronavirus outbreak can be difficult to cope up with so many restrictions implied. Most of us often think of adopting positive changes in lifestyle and diet but never actually get the perfect time to execute it. So why not use this as a golden chance for personal introspection and spare this time to modify our lifestyle? One thing needs to be kept in mind that we won’t always be quarantined.

One day we are going to get back to our lives as before. Therefore, let’s not take this time for granted and use it wisely.

GETTING ADEQUATE SLEEP:

In our daily routine, most of us tend to compromise our sleep due to a hectic schedule. Healthy sleeping habits is one of the major lifestyle habits which will not only help you boost your energy but also enhance your immunity. Researchers say that adequate sleep helps T cells in your body to fight off infections and people who don’t get enough sleep are more likely to get sick after being exposed to a virus.

The average sleep time of an adult human would range from 7-8 hours. Although it is necessary to get enough rest, make sure you don’t exceed your sleeping limits. Engage yourself in more activities that will help you avoid those unnecessary naps or lazing in bed that can cause weight gain. It is important to fix a routine of optimum sleep schedules at appropriate hours for better functioning of our body.

EMBRACING HEALTHY EATING HABITS:

A healthy diet with nutrients in the right proportions contributes to a healthier lifestyle and helps to reduce the risk of several chronic diseases and promote overall health and wellbeing.

Start by making small changes to your daily eating habits. We all know that restaurant food can be so tempting but also unhealthy. This quarantine period gives us an opportunity to try to cut down upon outside food and gives us an alternative to eat healthily. Avoid stocking up of a lot of junk food instead make yourself a wholesome snack using healthier options such as fruits, eggs, whole wheat bread, yogurt, and other low calory items.

Another important step which we need to focus is on boredom eating habits.  We often find ourselves searching for something to constantly munch on. We can utilize the time to develop a hobby and distract ourselves because after all, we are not hungry, we are just bored!

CHOOSING A HEALTHY BEVERAGE:

         Keeping ourselves hydrated is a necessity for maintaining health. Our body uses water to regulate temperature, eliminate toxic substances and revitalize body fluids. Moreover, making a habit of drinking hot water intermittently in between hours can detox our body.

Being in the house all day, it is necessary for us to keep a watch on the frequency of drinking coffee or tea as excessive consumption of caffeine causes serious health effects on the body which include insomnia, restlessness, gastric irritation and also influences the cardiac rhythm. Choosing a healthy beverage can have an impact on lifestyle changes and boost your immunity. Beverages that you could switch to:

• Green tea: Green tea is the best alternative to all the sugary drinks. It consists of catechins which is a powerful antioxidant that prevents cell damage and helps to nourish and restore the cells. It also promotes weight loss, rejuvenates skin, lowers cholesterol levels and regulates blood circulation.

• Fruit juice: Having a glass of juice of your favorite fruit every morning will show progressive effects on your health. Juices will help to keep your body hydrated and restore energy levels of your body.

• Milk: Plain milk is a rich source of calcium, vitamin K, Vitamin D, and protein. It is associated with healthy bones and makes an excellent post-workout drink.

LIMITING SCREEN TIME:

Staying indoors makes us spend a lot of time in front of the screen, whether it is binge watch on Netflix, YouTube or work from home. Excessive screen time can put a negative impact like strain in the eyes, irregular sleep, impaired social skills, and mental wellbeing. It also affects our food choices as it increases the frequency of eating between meals.

Limiting screen time will also promote personal productivity. Spending time with family and other physical activities must be encouraged.

PHYSICAL FITNESS:

A study showed that under the orders of staying indoors, 90 percent of people spend most of their time moving less and sleeping more. While we are in lockdown it is important for us to find ways to stay physically and mentally fit. Exercising keeps us motivated and energetic throughout the day. You don’t necessarily need a gym to keep you fit. Thirty to forty minutes of simple bodyweight exercises, cardio, yoga as well as doing household chores can reduce sedentary time. Think of this as a wonderful excuse to bond with your family and build a healthy workout routine together.

 QUITTING OLD HABITS:

            Expert’s advice against using substances such as tobacco or alcohol to help reduce stress, anxiety, and loneliness while social distancing during the COVID-19 outbreak. As there is a cut down in the supply of alcohol and cigarettes, why not use this time to try to get rid of these habits. Detoxifying yourselves from alcohol and cigarettes can be challenging and self-distraction will play an important role. Reducing the number of cigarettes or drinks each day and support from family can help you quit your habits.

HOW DO YOU ADOPT NEW LIFESTYLE CHANGES?

Adopting major lifestyle changes is a process that can be overwhelming and needs to be carried out progressively.

• Plan: Establish a routine for the day or a week which will help you guide through the journey of change.

• Start small: Set small goals and take up one thing at a time.

• Get out of your comfort zone: Take up new activities, new interests which will help discover a new thing about yourself.

Motivate yourself as well as others to help you strengthen your commitment and bring out a better version of yourself.

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