10 TIPS FOR A HEALTHY LIFESTYLE AND WEIGHT MANAGEMENT
Yiqing Song, professor of epidemiology, Fairbanks School of Public Health
In this most difficult time, we are starting to social distance away from home, off-campus, and from many people
as possible. When we stay at home and stay with food that has been in the fridge or kitchen for a while,
we live a sedentary lifestyle with little physical activity, overeating, and sitting;
stress, anxiety, and depression. In particular, most of us will gain and maintain some weight during the pandemic
Persistent extra weight can lead to significant health risks for type 2 diabetes, hypertension, heart disease,
stroke, and other health problems.
Here, I want to share some top tips and resources on how to live a healthy lifestyle, lose weight, and keep it off
general hygiene while staying at home and practicing social distancing.
1. Measure and track your weight
Tracking your weight daily or weekly will help you see what you've lost and/or gained.
you earn
2. Limit unhealthy foods and eat healthy foods
Remember to eat breakfast and choose foods that are high in protein and fiber and low in fat, sugar, and nutrients.
calories For more information on weight control foods and diet tips, check out the following
website: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/.
3. Take a multivitamin supplement
It is really smart to take a day-to-day multivitamin supplement to guarantee you are getting an adequate number of supplements.
particularly on the off chance that you don't have different vegetables and organic products at home. Many micronutrients are important for you
in the insusceptible framework, including nutrients A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.
In any case, there is at present no proof that enhancements or "solid mineral enhancements" are added.
Your diet will help protect against the virus or promote recovery. In some cases, it can contain a high amount of vitamins
harmful to your health.
4. Drink water and stay hydrated and limit sugary drinks
Drink water regularly to stay healthy, but there is no evidence of drinking too often (for example, every 15 minutes).
minutes) can prevent all viral infections. For more information on drinking water and coronavirus, visit the EPA website: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.
5. Exercise regularly and be physically active
At this stage, practicing at home can be a good idea. However, you can likewise walk your pets or run outside. Trust me
Find out what is happening in your area and whether there are restrictions or mandatory self-quarantine. For more information
For information on being physically active at home, visit the ACSM website: www.acsm.org/
read-search / newsroom / news / news-detail / 2020/03/16 / stay-physical-worker-covid-19
pandemic.
6. Reduce the time sitting on the screen
Exercise will not keep you from sitting. Even people who exercise regularly can become big
If they spend too much time in front of the computer, they risk diabetes and heart disease, and stroke. In practice
speaking, you can consider taking a break from the party, such as walking around the office/room
several times a day.
7. Get a good night's sleep
There is a strong connection between the quality and quantity of sleep and your immune system. You can hold back
The immune system works best with seven to eight hours of sleep each night. For more information,
Check the CDC website: www.cdc.gov/sleep/index.html.
8. Go easy on alcohol and liver
Alcohol does not protect you from the coronavirus. Do not forget that alcohol can contain calories
quickly add Alcohol should always be consumed in moderation. See the AHA recommendations:
www.heart.org/en/healthy-living/healthy-eating/eat-smart/n Nutrition-basics/alcohol-and-heart-health.
9. Find ways to manage your emotions
People experience feelings of fear, anxiety, sadness, and uncertainty during the pandemic. together
Use this information about stress-related weight gain from the CDC on stress and coping: www.cdc.gov/
coronavirus/2019-ncov/preparedness/manage-stress-stress.html.
10. Use apps to track your activity, sleep, and heart rate
Disclaimer: Serious medical conditions include obesity, diabetes, and heart disease
they are at greater risk of experiencing complications and illness from COVID-19. They need to talk
listen to their medical provider and their advice.
If you have any doubts,Please let me know