With the alarming rise of COVID-19 cases, Filipino citizens continues to fight this disease amidst the crisis and fear it brought.
Throughout the country, a State of Public Health Emergency had been proclaimed by President Rodrigo Duterte on 8 March 2020 as the Secretary of Health confirmed the first local transmission of COVID-19 on 7 March 2020. 1
As of 4PM of March 26, 2020, the Department of Health reports 71 new cases of COVID-19 bringing a total number of cases to 707 in the country. 2 Whereas, in the Cordillera Administrative Region (CAR), there are a total of 198 Persons Under Investigations (PUIs) and 4 confirmed cases as of 5:00 pm of 25 March. 3
As part of the management of this pandemic, all people whether in households, establishments, schools and workplaces were advised to stay at home in quarantine for safety, containment and prevent spread of the viral disease.
In the face of the month-long quarantine, here are recommendations to stay healthy while at home.
Follow the Ten Nutritional Guidelines for Filipinos / Ten Kumainments 4
- Eat a variety of foods everyday to get the nutrients needed by the body.
- Breastfeed infants exclusively from birth up to 6 months then give appropriate complementary foods while continuing breastfeeding up to 2 years and beyond for optimum growth and development.
- Eat more vegetables and fruits everyday to get the essential vitamins, minerals and fiber for regulation of body processes.
- Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and report of body tissues.
- Consume milk, milk products, and other calcium-rich-foods- such as small fish and shellfish- everyday for healthy bones and teeth.
- Consume safe foods and water to prevent diarrhea and other food and water-borne diseases.
- Use iodized salt to prevent Iodine Deficiency Disorders.
- Limit intake of salty, fatty, and sugar-rich foods to prevent cardiovascular diseases.
- Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity.
- Be physically active, make healthy food choices, manage stress, avoid alcoholic beverages and do not smoke to help prevent lifestyle-related non -communicable diseases.
Stay physically active.5 WHO recommends at least 150 minutes of moderate-intensity physical activities per week, or 75 minutes of vigorous-intensity physical activity, or combinations of both for adults. Even with no special equipment and with limited space, these can still be achieved at home to reduce sedentary behaviors through the following tips:
- Take short active breaks during the day
Dancing, playing with children, performing domestic chores such as cleaning and gardening are often means to stay active at home.
- Follow an online exercise class
Many of these exercise videos can be found in social media sites such as YouTube. If you have no experience performing these exercises, be careful and always know your limitations.
- Walk
Even in small spaces, walking around or walking on the spot can help you remain active. If you decide to go outside to walk or exercise, be sure to maintain at least 1-meter distance from other people.
- Stand-up
Reduce sedentary time by standing whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes.
In addition, it is advised that all individual should practice standard personal hygiene. Frequently wash hands for 20 seconds with soap and water. Ensure adequate sleep for 6 to 8 hours. Do not forget to relax. Meditation and deep breathes can help you remain calm.5
These recommendations when made a habit will benefit you and your family’s health.
In times of crisis, still opt to stay healthy, Ka-Nutrisyon!
//pqm
Sources: World Health Organization, WHO Europe, National Nutrition Council, Department of Health
Links:
1https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.officialgazette.gov.ph/downloads/2020/02feb/20200308-PROC-922-RRD-1.pdf&ved=2ahUKEwiNwYqTyLfoAhXLBogKHSbjAA4QFjAAegQIARAB&usg=AOvVaw3m7h-gC8Ef95aJzxSdlWfz
2https://m.facebook.com/story.php?story_fbid=3173882412622989&id=156566631021264
3https://www.facebook.com/922508751138874/posts/2950447555011640/
4https://www.nnc.gov.ph/images/10kumainments/tm_10_kumainment_flyer_back_page.jpg
