Taking good nutrients is good for health especially in times when the immune system needs to be strong enough and has to fight back like in Coronavirus quarantine situations. Due to the limited access to fresh quality food, it may compromise opportunities for the intake of a healthy and varied diet. It also potentially leads to the increased ingestion of highly processed foods, which are highly rich in fats, sugars, and several mineral salts. Nevertheless, with a limited number of ingredients, one can have a supportive good health diet. To maintain good health, it’s also important to stay active physically. People have several mental and physical health issues which must be treated timely. However, when it comes to mental health, especially in times of the pandemic, you must not overlook it. If you are suffering from ADHD (Attention Deficit Hyperactivity Disorder) or depression, you must take a ADHD test online for timely treatment during the quarantine. Whereas many tips and guides are there for the period of quarantine to help people stay healthy.
Here are a few of the nutritional tips for the Coronavirus quarantine situations one should try.
Cook food at home
Many people used to stay busy in the daily routine so they do not have time to prepare food at home. The Coronavirus quarantine has provided a great opportunity for them to stay for long periods at home. So spending long times at home is a great opportunity to try new recipes which were pending in your list to be tried. Every kind of healthy and delicious recipe is now available on the internet. So, try to take advantage of the free recipes available on the internet and access those ingredients on which you can have access. Keep in mind that while cooking keeps the guidance regarding a healthy diet in mind for maintaining good health.
Eat whole grains and starchy roots more
The whole grains like oats, pasta, quinoa, rice, and other refined whole grains are the best intake foods because of their long shelf life as well as they contribute to the fiber intake. Fiber adds to the healthy digestive system and gives a feeling of fullness which helps to avoid overeating. Eating unsalted crackers and wholegrain bread are also the best options. The bread can be even frozen for later use mostly in slices for easier defrosting and to extend the freshness. Eating sweet potatoes and cassava is also a good source of carbohydrates essential to make good health. They can be easily coiled, baked, cooked, and steamed. You should leave the skins on if you want to eat extra fibers and flavors.
Control intake of salts
The convenience of fresh foods may decrease during quarantine and therefore it becomes essential to depend on the frozen, canned, or processed foods. Such canned or preserved foods contain a high amount of salts. As per the recommendations, one should take less than 5g of salt each day. So, to achieve this, eat food with less amount of salt added in it. Try to avoid canned vegetables, beans control the excessive intake of sodium salts. The pickled foods also have a high amount of salt in them so balance your diet according to the meals you are eating. Avoid adding extra salt when cooking and to your meals, because maybe the meals are going to add extra salt to your body than you add yourself.
Drink plenty of water
Staying hydrated is important for good active health. The tap water is the healthy and cheapest drink to have whenever available. Whereas, drinking water in place of the carbonated drinks, sugar-sweetened beverages, etc. are the best way to keep yourself hydrated and to limit the excess intake of sugar and surplus calories. To enhance the flavor of water add the fresh and frozen fruits slices, berries, mint, herbs, cucumber, lavender, lemon, or rosemary in it. Try to avoid drinking enough coffee, strong tea, and carbonated soft drinks and energy drinks in quarantine. Such drinks can cause dehydration and even can disturb your sleeping patterns.
Avoid alcohol consumption
Drinking alcohol is not only a dependence-producing substance, as well as it is harmful at any point to be consumed. Alcohol weakens the immune system and heavy use of it weakens the body to fight against infectious diseases including the COVID-19.
It is suggested that alcohol should be generally avoided but especially in self-quarantine. As alcohol is a psychoactive substance, and it affects the mental health as well as the decision-making ability, and make you more susceptible to risks, such as violence, injuries, falls when you are under quarantine with someone else. It also triggers depression, fear, anxiety, and panic symptoms that can be exaggerated during isolation and self-quarantine. Consumption of alcohol is not even beneficial for your health either mentally or physically even you might think often that it will support you dealing with stress.
In the quarantine, one can only strengthen the immune system by eating healthy Keep such food products in your list which are good sources of proteins, carbohydrates, fibers, minerals that can support the immune system strong. Plan your time to eat, drink, and sleep. Stay in a positive attitude while in quarantine and avoid listening to unnecessary news that could cause negative health effects. Live healthily, stay healthy!