How to stay healthy from
home while quarantined
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 shelfstable
options are good to
have in stock, the HHS recommends
cutting 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
cardio-activity, as long
Stay fi t while in isolation! Getty Images
as there is a six-foot buffer between
COURIER L 12 IFE, APRIL 17-23, 2020
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 limiting
alcohol and drug use as
they 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 are-ups 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.html.
Wellness
/www
/www
/2019-