19 June 2020, Cagayan de Oro City – Staying at home in the middle of the COVID-19 pandemic is one of our contributions to contain the spread of the virus, aside from observing the minimum health standards. It is a given that having a healthy lifestyle amidst the COVID-19 situation should nevertheless remain a priority even when staying at home. The community quarantine setting is an opportunity to take care and/or improve our health by improving how we lead our lifestyle. As you read through, note the ones that you have done so far during the community quarantine.
1. Eat Right!
Getting adequate nutrition is crucial for health, especially to enhance our immune system. The key to fueling up the body with optimum nutrition is the Pinggang Pinoy, which is an important guide for a healthy eating habit. To eat a variety of foods every day is providing the body with vitamins and minerals since no single food can give all the nutrients that the body needs for proper functioning. Variety should mean that the plate should consist of three (3) food groups namely, go, grow, and glow.
Go foods are carbohydrate-rich foods like rice, bread, corn, oats, sweet potatoes, and starchy foods which take up 33% portion of the plate or about one cup of rice. Go foods fuel our body with energy. Whole grains like black and brown rice, corn, whole, and oatmeal contain more fiber and nutrients that reduce the risk of cardiovascular diseases, diabetes, and other non-communicable diseases (NCDs). Grow foods are protein-rich foods that mainly function for bodybuilding and tissue repair of the body and take up 17% of the plate or two servings matchbox sizes of meat. Examples of grow foods are fish, egg, legumes, chicken, and meat. Lastly, glow foods are primarily responsible for boosting the immune system. This takes up a half portion of the plate and the common sources are vegetables (33%) or a cup of cooked vegetables and fruits (17%) or a slice of large fruit.
Following this food guide is carrying out its purpose to eat meals in moderation, variety, and balance. It is equally critical to note that an individual should consume three meals a day— breakfast, lunch, and dinner, with a snack in the morning and afternoon. As you stay at home bored, anxious and stressed the tendency of indulging comfort foods is high and could mean gaining weight in a few weeks.
The limited access to food also forces others to order food from the outside. As much as possible, avoid choosing processed foods as it contains an excessive amount of sugar, salt and saturated fat which increases the risk of lifestyle diseases. But as we stay at home, it is encouraged to prepare and cook own food. This will ensure food consumption with no preservatives and flavorings added and will guarantee that food is hygienically prepared and safe. Promptly, recall the foods you have eaten for the past 24-hours and assess yourself if you have you comply with the principle of moderation, variety and balance of Pinggang Pinoy.?
Are you drinking a glass of water right now? If yes, make sure to drink 8-12 glasses of water a day, especially when the weather is hot. The human body is 70% water, thus, any minor changes in hydration can impact the body. Water can also be derived from fresh fruit juices and lemon water, or frozen fruit can be added to plain water to give it a little taste. Track hydration through urine— color yellow to pale yellow ensures that the body is hydrated, but the darker the color means the more dehydrated the body is. Being hydrated is also essential when being physically active.
2. Let's get physical!
According to FNRI-DOST (2018), 40.6% or less than half of the adult population had insufficient physical activity attributed to lack of time. However, by staying at home in the current setting, we can have more time to move around. At least 30-60 minutes of physical activity daily is recommended for adults. Physical activity involves household chores such as preparing and cooking nutritious foods, doing the laundry, cleaning the house and vegetable gardening. Do a routine exercise as much as possible, choose a routine that you enjoy the most.
According to WHO (World Health Organization), people should not wear face masks when exercising as masks may reduce the ability to breathe comfortably. Also, sweat can make the mask wet more quickly which constrains breathing and promoting the growth of microorganisms. The necessary preventive measure during physical activity is to maintain physical distance at least one meter from others.
Being physically active reduces the risk and prevents the development of NCDs such as cardiovascular diseases, diabetes and certain cancers. It also increases endorphins and endocannabinoids in the body which helps you relax, feel more pleasure, and most of all reduce the amount of stress. Exercise also stimulates the production of dopamine and serotonin that makes you feel happy. Don't wait for another tomorrow to be physically active, start by plotting your household chores and routine exercise now.
3. Get those Zzzs.
Get adequate sleep every night—7-9 hours, to be exact. During sleep, the body repairs itself and builds energy for the day ahead. The quality of sleep directly affects mental health and physical health. Inadequate sleep results in fatigue, lack of motivation, moodiness and irritability, increased risk of depression and impaired brain activity. Avoid sleeping late at night due to prolonged screen time. It is advised to limit screen time for two hours or less each day. Start counting your clock now.
4. Have a sound mind
A sound mind is a sound body. The outbreak of COVID-19 is stressful for some. Fear and anxiety can be overwhelming and may cause heightened emotions. In order to cope with stress in this pandemic, take breaks from the news that make you feel distressed. Seek the latest information at specific times of the day, once or twice a day if needed. Do activities that you enjoy the most or discover a new hobby. Grab the chance to spend time with family members. Tell them your concerns and how you are feeling. Being healthy goes so much deeper than being in top physical shape, pay attention to your mental health, too. (Read: Keeping a sound mind in COVID-19 times)
Have you done all four (4) during quarantine? How many did you get? Investing in health is a wise choice so always remember that a healthy lifestyle should start from your willingness to change your daily routine. Practicing a daily healthy lifestyle through getting adequate nutrition, staying hydrated, being physically active, taking good quality sleep, and a sound mind are just a few steps of achieving good health. Challenge yourself now, invest in health. As the saying always goes, health is wealth! (ND II Angelique Jean Maggay)
