Most 10 TIPS FOR MAINTAINING A HEALTHYLIFESTYLE AND BODY WEIGHT

At this extreme moment, we began working from home, away from campus, and keeping social distance for as many people as possible. As we stay home and are stuck with the foods that have been in our fridge or pantry for a while, we are temporarily living a sedentary lifestyle with increased odds of physical inactivity, excessive eating and sitting, stress, anxiety, and depression. In particular, many of us will gain 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. Here, I’d like to share some basic tips and resources for how to maintain your healthy lifestyle, body weight, and overall well-being while staying home and engaging in social distancing.

  1. 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.
  2. 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. For more information on weight-control foods and dietary recommendations, please check the following
    website: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/.
  3. 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 the virus or increase recovery. In some cases, high doses of vitamins can be
    bad for your health.
  4. Drink Water and Stay Hydrated, and Limit Sugared 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. For more information on drinking water and coronavirus, please
    check the following EPA website: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.
  5. Exercise Regularly and Be Physically Active
    At this time, at-home workouts may be a good idea. But you can also walk your dog or run outside. Be sure you
    know what’s going on in your area and if there are any restrictions or mandatory self-quarantines. For more
    information on how to stay physically active while at home, please check the ACSM website: www.acsm.org/
    read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-
    pandemic.
  6. 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.
  7. 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. For more information,
    please check the CDC website: www.cdc.gov/sleep/index.html.
  8. Go Easy on Alcohol and Stay Sober
    Drinking alcohol does not protect you from the coronavirus infection. Don’t forget that those alcohol calories can
    add up quickly. Alcohol should always be consumed in moderation. Please see the recommendations by the AHA:
    www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health.
  9. Find 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 use this information about stress and coping provided by the CDC: www.cdc.gov/
    coronavirus/2019-ncov/prepare/managing-stress-anxiety.html.
  10. 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 the COVID-19 infection. They should talk
    to their medical providers and listen to their advice.

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