Encountering Covid-19, quarantine, or self-isolation can immensely affect our lives and our way of living and eating. Staying at home during these hard times is for our own safety, so it is important to stay in good shape and take good care of our health.
Because of the social distancing and interruption of work routines, psychologists around the world have associated a link between isolation and the impact it can have on our psychology.
Feelings of loneliness, depression, anxiety, stress, and boredom among other things can trigger food craving and unhealthy food routines. It can result in our consumption of very high quantities of fats, carbohydrates, and proteins.
The American Psychological Association revealed that about 38% of Americans attribute unhealthful or excessive eating to stress in a given month. That is without taking into consideration the tension of a global pandemic nor social isolation of national lockdown.
Stressing about the situation outside and constantly reading about the news pushes people toward overeating, generally looking for sugary “comfort foods”.
Cravings carbohydrate-rich foods stimulate the development of serotonin, which in turn has a significant effect on mood and can work as self-medication against stress. But keeping an unhealthy nutrition habit like this can increase the risk of developing obesity.
Following a healthy balanced diet is essential in these periods. This is why we’re offering you some ways to help you develop a varied, nutritious diet all while building healthy eating habits.
- Eat a balanced and varied diet: (Whole grain, animal and plant-based protein, healthy fats, zinc-rich food… etc.)
- Keep plenty of fruits and vegetable intake: (Fresh, frozen, canned, dried and juiced; at least 5 portions (equivalent to around 400 g) of fruits and vegetables every day.)
- Control portion size
- Limit food/drinks with high fat, sugar, and salt
- Stay hydrated: (1 → 2 liters a day depending on age)
- Remain active at home: physical activities (exercises, yoga, stretching, dancing… )
- Get enough sleep: Should be around 7 → 9 hours (establish a regular sleep schedule, avoid caffeine before bedtime, meditation…)
Finally, many people probably have much of what they might need at home. So keeping foods that are great sources of immuno-suppressive nutrients, scheduling times to eat, and controlling portions of your food while holding positive attitudes in mind may be beneficial in resolving the negative health effects of quarantine.
Photo de Trang Doan provenant de Pexels
