Doctor's Note: How to stay healthy during lockdown

Image Credit:Fitness Guru

Doctor's Note: How to stay healthy during lockdown

Our normal routine sometimes becomes more enticing than thinking about going out the window and staying in your pajamas all day, it is more important than ever to stay healthy during lockdown.

This may require you to think a little outside the box, but you should try to maintain the four pillars of health.

NUTRITION

Grocery store distribution slots have become as precious as gold dust in many places, and every trip to the supermarket feels like you're walking through a petri dish, so it can be difficult to access fresh fruits and vegetables , Can obstruct most of our healthy- eating diet.

However, the good news is that we can still get our five-day time by eating frozen, dried or tinned fruits and vegetables.

According to the NHS, 80 grams (2.8 ounces) of fresh, canned or frozen fruits and vegetables are counted as a portion of your five days, as do 30 grams (1.06oz) of dried fruit.

If you like your fruits and vegetables in liquid form, then 150 ml (5.07 fluid ounces) of fruit juice or fruit smoothies or 80 grams of beans and pulses are also one of your days. Juices and smoothies can only count toward one, however, regardless of how many glasses of juice or cans you have.

For example, if you drink two glasses of fruit juice and smoothies a day, it only counts for one part, not three. This is because when the fruit is mixed or added to the juice, it releases its sugars and is therefore not considered healthy for more than one small glass a day.

It is important to consider the amount of sugar in these foods, so try to choose natural juices or fruits tinned in water instead of syrup.

In addition, some fruit juices contain significant amounts of sugar, so take a look at the nutrition label or, better yet, opt for vegetable juices where possible.

Another common complaint of people in lockdowns is that by staying indoors all day, it is easy to snack yourself constantly.

For some, snacking keeps their appetite levels balanced and prevents overgrowth during mealtimes. But for many people, it is just a habit of boredom and self-comfort.

I would recommend setting meal times, as you were at work, to ensure that you are eating healthy, regular meals.

I would also recommend that you eat "out of mind". Eating under your mouth in front of your TV, without actually taking the time to pay attention and appreciate it, is not good for you.

Research suggests that mindful eating can improve digestion, appetite regulation, and most importantly pleasure.

Snacking is not bad when you feel hungry, but try to prepare healthy snacks that are readily available. These should include high-protein, healthy fats and fiber snacks such as nuts, guacamole, edamay, and crudites that will help you maintain a stable blood sugar level and keep you full longer.