We’re living in a difficult time. The entire world has been affected by the pandemic. Currently (at time of writing), world figures stand at 22.4 million cases worldwide, with almost 800,000 deaths. In the US there has been over 5 million cases of confirmed coronavirus. It has never been more important to maintain a healthy lifestyle. Let us show you how to live a healthy life during Covid-19.
How To Live A Healthy Life During Covid-19
1. Stay Hydrated
This is surely not a surprise. Your body needs water to survive. This is why it is vital for good health. Every cell, tissue and organ depends on water to work properly. For example, water maintains body temperature, removes waste and lubricates your joints. There are simply no better reasons to make sure you stay hydrated.
Most people are informed by their doctor and from general government health messages to drink 6 to 8 glasses of water each day. Most people obtain this level by drinking water and other fluids when they are thirsty. Some people will require less than 8, some will need more.
Plain water is best for staying hydrated; however, fruit and vegetable juices can also do the job. Milk, herbal teas, even caffeinated drinks can contribute to your daily water intake. It’s best to stick to a moderate amount of caffeine each day, about 400 milligrams. Caffeine may cause people to urinate more frequently or feel anxious or jittery. Some fruit juices may add extra calories to your diet from the extra sugar.
Here are some tips to help you stay hydrated:
- Keep a bottle of water with you during the day. Bonus points if it’s a reusable water bottle!
- Try adding a slice of lemon or lime to your water if you get bored easily.
- Always drink water before, during and after a workout.
- Drink on a schedule, if you struggle to remember to drink water.
Remember, if you don’t drink enough water, your body will become dehydrated. This means it won’t have enough fluid to operate properly. There are plenty of ways for your body to lose water; going to the bathroom, sweating or being sick can lead to water loss. Be sure to regularly drink plenty of water to avoid becoming dehydrated.
2. Eat Well
Again, we know you already know this, but eating healthily is key to living well. A healthy diet is one where you eat the right number of calories for how active you are, so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight. It’s important to eat a wide range of foods so your body receives all the nutrients it needs.
Generally, in the US, most adults eat more calories than they need and should eat less. This can lead to all sorts of health problems such as obesity, diabetes, cancer and premature aging.
Here are some tips to make sure you eat well:
- Eat lots of fruit and vegetables. It’s very way to chop a banana over your breakfast cereal or choose to eat a piece of fresh fruit as your morning snack.
- Eat fish regularly. Fish is a good source of protein and contains lots of vitamins and minerals. They are also high in omega-3 fats, which may help prevent heart disease.
- Regularly consuming sugary food and drink increases the risk of obesity and heart disease. Always check food labels to see how much sugar a product contains.
- Eat less salt. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. About three-quarters of the salt you eat is already in food when you buy it, such as breakfast cereals, soups, breads and sauces. Again, always check food labels before you buy.
Eating a healthy balanced diet can you maintain a healthy weight. Being overweight or obese can lead to health conditions, as can being underweight. To enjoy a long, happy life, think carefully about the food you eat and find ways to eat better.
3. Exercise Regularly
How much exercise do you do each day? How about each week? Go on, be honest with yourself. Exercising regularly can be a daunting task but it is key to sustaining a healthy body and mind. This is very important when navigating a difficult personal or global time.
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress. With rates of depression increasing since the start of the pandemic and lockdown, exercising may be the tool to build happiness in your life again.
It can help with weight loss. Inactivity is thought to be a major factor in weight gain and obesity. Regular exercise has been shown to increase metabolic rate, which will burn more calories and help you lose weight.
Exercise can be a real energy booster for healthy people. If you think lockdown is making you tired and lethargic, try stepping out for a brisk walk or putting some music on the stereo to dance to.
There are many ways to add exercise into your life. Download a running app that will slowly guide you from no running experience to bigger challenges. Visit YouTube to take a free online yoga or pilates class in your living room. Or scan a map of your local area to find nature parks or forests that you can walk in. Whatever you decide to do, you will inevitably improve your health in many ways.
4. Sleep Well
Have you found that the worry of the pandemic has left you tossing and turning at night? Many of us struggle to get the sleep we need. However, you have much more control over the quality of your sleep than you probably realize. It’s the key to live a healthy life.
Try to go to sleep and get up at the same time every day. Long periods at home may make it seem easier to grab that lie in, but the more you sleep in (even on weekends), the more you’ll feel like you have jetlag. And try to limit naps to 15 or 20 minutes in the early afternoon.
Cleverly, you can control your exposure to light. Melatonin is the naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin is controlled by light exposure. So, expose yourself to bright sunlight in the morning and try to spend some time outside each day. At night-time, say no to late night television by reading books or listening to music. And make sure your room is dark, you could try a sleep mask if it is difficult to block out a streetlight.
Finally, pay attention to points 2 and 3 of this article. Regular exercise and eating healthily are key to getting a good night’s sleep. People who exercise daily sleep better at night and feel less sleepy during the day. Be sure to limit how much you eat in the evening, try to make dinnertime as early as possible.
Take some time to include these tips into your daily routines and over time you may find that you can cope with the pandemic. We’re living in an unprecedented time and no one is sure of the right way to respond. But by paying good attention to your body and treating it well, you may find yourself reacting positively to a difficult situation. It can be easy to let bad habits in at this time of uncertainty, it’s never been more important to live a healthy life.