The dynamic life that most of us are living is very exhausting. We are endlessly rushing from task to task and from goal to goal and often don’t have the opportunity to see what is going on with your body, mind and soul. In addition we need to balance carefully with our work, family and free time. Tough, isn’t it?
We often live a sedentary lifestyle with increased odds of physical inactivity, excessive eating and sitting,
stress, anxiety, and depression. In particular, many of us gained some weight during the pandemic and may keep the extra weight permanently, which may carry considerable health risks for type 2 diabetes, hypertension, heart attack, stroke, and other health problems.
This is why, I’d like to share some basic tips and resources for how to maintain your healthy lifestyle, body weight, and overall well-being.
- Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what you’re gaining. - Limit Unhealthy Foods and Eat Healthy Meals
Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and calories. - Regularly take Multivitamin Supplements
To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea,
especially when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium. However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements” to your diet will help protect you from viruses or increase recovery. In some cases, high doses of vitamins can be bad for your health, so be careful. - Drink water and stay hydrated. Limit the sugar containing beverages
Drink water regularly to stay healthy, but there is NO evidence that drinking water frequently (e.g. every 15 minutes) can help prevent any viral infection. - Exercise Regularly and Be Physically Active
Home workouts may be a good idea for those of us always on the run. But you can also train in a gym, walk your dog or run outside. Be sure you know what’s going on in your area and use the opportunities regularly. - Reduce Sitting and Screen Time
Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple of times in a day. Make sure that you walk around at least one time per each hour. - Get Enough Good Sleep
There is a very strong connection between sleep quality and quantity and your immune system. You can keep your immune system functioning properly by getting seven to eight hours of sleep each night. - Go Easy on Alcohol and Stay Sober
Don’t forget that the “empty” alcohol calories can add up quickly. Alcohol should always be consumed in moderation. - Find Good Ways to Manage Your Emotions
It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. To minimize stress-related weight gain, you can meditate or find a hobby or another way to chill. - Use an App to Keep Track of Your Movement, Sleep, and Heart Rate
A reminder: People with serious chronic medical conditions, including extreme obesity, diabetes, and heart disease are at a higher risk of experiencing complications and getting very sick from virus infections. They should talk to their medical providers and listen to their advice.