Ways to stay healthy at home during quarantine
BY BETH DEDMAN
With gyms
closed and
grocery lines a
mile long, it can be diffi
cult to sustain healthy
living within the confi nes
of quarantine, but it is
still possible to promote
health and well-being
from home.
The U.S. Department
of Health and Human
Services advises
that half of every meal
should be made up of
vegetables in a variety
of colors. This increases
the chances of intaking
all of the essential vitamins
and minerals to
maintain a healthy diet.
Vegetables and fruits
can be stored in the
freezer for months at a
time. While shelf-stable
options are good to
have in stock, the HHS
recommends cutting
PHOTO VIA GETTY IMAGES
down on refi ned sugars
by eating whole grains
and looking for ingredients
such as brown rice,
quinoa and oatmeal.
Low-fat milks and
lean proteins, such as
chicken, fi sh and eggs
are a good way to keep
energy levels up without
packing on quarantine
weight. Seafood
is particularly full of
protein, minerals and
fatty acids, which keep
your body from storing
weight.
Diets composed of refi
ned foods and sugars
can increase the risk of
depression by 25-35%
compared to diets that
are high in vegetables,
fruits, unprocessed
grains and seafood,
according to Harvard
Medical School. About
95% of serotonin, a
neurotransmitter that
regulates sleep, appetite,
moods and reduces
pain, is produced in the
gastrointestinal tract.
Exercising for at least
30 minutes a day, fi ve
days a week can help
produce serotonin,
maintain weight, reduce
health risks and
improve mental function,
according to the
Centers for Disease
Control.
Running and bicycling
outside are great
ways to increase cardioactivity,
as long as there
is a six-foot buffer between
people. YouTube
and other digital platforms
have hundreds of
at-home workout guides
that can be done even in
a tiny apartment in New
York City.
The CDC recommends
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limiting alcohol
and drug use as they
html. can disrupt natural neurotransmitter
production,
which can lead to
more symptoms of anxiety
and depression.
Reducing the intake
of notifi cations, social
media posts and news
stories about the pandemic
can help reduce
stress and anxiety, according
to the CDC.
Meditation and physical
relaxation can also
combat those anxieties
and stabilize the
body’s rhythm and
fl ow. Evidence from
multiple studies shows
that meditation may
reduce blood pressure,
symptoms of irritable
bowel syndrome, fl areups
in people who have
had ulcerative colitis,
symptoms of anxiety
and depression and it
may help people with
insomnia, according to
the National Center for
Complementary and Integrative
Health.
Taking time to unwind
and reaching out
to loved ones digitally
can also improve mood,
cognitive function and
mental health. Physical
self-isolation is necessary
for reducing the
spread of COVID-19,
but emotional self-isolation
can lead to a negative
mental state.
“Coping with stress
will make you, the people
you care about, and
your community stronger,”
according to the
CDC website.”
Additional tips, resources
and helplines
are available through the
CDC https://www.cdc.
gov/coronavirus/2019-
ncov/daily-life-coping/
managing-stress-anxiety.
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12 April 16,2020 Schneps Media
/www.cdc
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