17 Things We Can Do To Remain Healthy During This Quarantine Period

As new COVID-19 cases continue to emerge worldwide, many healthy individuals are being requested to stay at home and perform self-quarantine.

In most of the countries, fitness centers and other locations where individuals are normally active remain closed. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active.

Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. In addition, it causes additional stress and challenges the mental health of individuals.

Therefore, physical activity and relaxation techniques can be valuable tools to help you remain calm while being healthy during this quarantine period.

1. Keep Hydrated

Keeping hydrated is essential for our overall health. The amount of water we need depends on our age, gender, weight, height, level of physical activity and certain environmental conditions such as during summer when it is likely for you to drink more water.

You may choose from tap water, which is the healthiest and cheapest drink, unsweetened coffee and tea or iced tea, or unsweetened, and flavored sparkling water. Another good option for hydration, is a drink with slices of lemon, cucumber, mint or berries for a refreshing boost.

2. Eat A Balanced, Healthy Diet

The sad truth is, there are no foods or supplements that can help us prevent having COVID-19 and there are no vaccines or drugs which can actually treat it.

Therefore, eating a well-balanced diet, with plenty of fruits and vegetables, whole grains, plant and animal proteins and healthy fats becomes of paramount importance to get all the essential nutrients you need for good health and normal immune function.

As this quarantine period may lead you to a sedentary lifestyle, it is also important to pay close attention to food portions through balancing caloric consumption to meet your needs.

3. Practice Mindful Eating

Nowadays, feeling anxious sad, stressed and scared is normal. During long periods of this emotional distress, we may find ourselves eating more than we need.

Consequently, practising mindful eating can help manage stress while maintaining a healthy relationship with food that helps you balance your caloric intake.

As an example, you can do this by sticking to regular mealtimes and planning meals in advance. This can help you control your hunger levels while meeting your nutrient requirements.

Below are some tips to help you practice more mindful eating:

• Do not try to finish the whole plate. If you feel full and satiated, safely keep the leftovers. Always remember that “there is always tomorrow”.
• Remove distractions. Turn off the TV and everything else with a digital screen, like computers and mobile phones while eating.
• Take small bites and chew your food well while focusing on its smell, taste and texture.

• Do not eat on the go. Yes, you might be late with your work or appointment, however, it is difficult to be aware of how much you are eating while moving. Have a seat, eat well and enjoy your food.
• Resist eating straight from the pack. Serve your food on a plate. You will be able to appreciate what and how much you are eating.
• Try putting your utensils down after each bite. Do not pick them back up until you’ve swallowed what you already have in your mouth.

4. Eat A Healthy Breakfast

Breakfast is the most important meal of the day. It needs to be filled with nutrient rich food to keep you going through the day.

Therefore, include variety in your breakfast and make combinations of different food items. You may want to consider having fruits, oats, cornflakes, eggs and etcetera to make your breakfast both healthy and tasty.

5. Practice Proper Food Hygiene

When handing or preparing food, keep in mind below safety practices to minimize the risk of food-borne illnesses:

• Wash your hands for 20 seconds with soap before and after preparing or eating food.
• Wash fruits and vegetables thoroughly before eating them.
• Disinfect surfaces and objects properly before and after use.
• Cover your mouth and nose with a tissue or your sleeve when you cough or sneeze and remember to wash your hands regularly.

• Make sure to cook and reheat foods to adequate temperatures, for example, ≥72°C for 2 mins.
• Use different cooking utensils such as chopping boards for raw and cooked foods to prevent cross-contamination.
• Keep raw and cooked foods separate to avoid harmful microbes from raw foods spreading to cooked foods.

6. Stay Physically Active

Staying at home gives you more time to stick to a workout routine. So if you are trying to lose weight for a long time, then make the most out of it.

You do not need to go to the gym or park. All you need is a corner of your house where you have optimum space which can either be your garden or your living room.

The American Heart Association recommends adults to engage in at least 150 minutes or 2 and a half hours per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity.[mfn] https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults [mfn]

Additionally, you can follow these tips to stay physically healthy during this quarantine period:

• Plan time for physical activity in your day.
• Take regular breaks from sitting by standing up and stretching or going for a quick walk if permitted.
• Follow an online exercise class.
• Think outside the box by performing activities like dancing, playing active video games, cleaning the house or playing with your kids. These all count as physical activity!

Consequently, there is a variety of workout routines that are available on the internet which you can choose according to your age and body type. You may also consider using below fitness equipment when exercising:

• Jump rope – This can help increase heart rate and burn more calories
• Weighted hula hoops – A recent study showed that 6 weeks of weighted hula-hooping for an average of 13 minutes a day significantly decreased both waist circumference and body fat, and increased muscularity, compared to a period of walking.[mfn] https://www.karger.com/Article/FullText/500572 [/mfn]
• Foam rollers – A basic exercise tool which helps reduce muscle stiffness.

7. Do Yoga

Not only does it count as physical activity, but studies have shown that yoga can boost your mood, lower stress and anxiety and boost your self-esteem.[mfn]https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733 [/mfn]

8. Take Short Breaks

Our body requires rest for short periods to compensate for the energy lost. It needs to recharge and re-energize to keep you going for the rest of the day. Make sure you take 3-4 short breaks during your working hours to avoid any kind of exposure.

Plan beforehand about the duration of your breaks and try not to extend it.

9. Go For A Walk

If ever possible, commune with nature. Walk outside under the sun at a healthy distance from other humans, trails, forests, etcetera. It does not only count as a physical activity, but also provides some mental health benefits.

Studies have shown that a brisk walk can make you feel more creative.[mfn] https://www.apa.org/pubs/journals/releases/xlm-a0036577.pdf [/mfn] A 2016 study found that walking can make you happier and reduce feelings of boredom and dread, even if you’re just walking indoors.[mfn] https://www.ncbi.nlm.nih.gov/pubmed/27100368 [/mfn]

Walking outside and staying at least 6 feet from other people is safe during the COVID-19 pandemic, FYI. [mfn] https://www.today.com/health/can-i-run-outside-during-coronavirus-it-ok-go-walk-t176256 [/mfn]

10. Color And Draw

Studies have shown that “structured coloring of a reasonably complex geometric pattern,” such as a symmetrical mandala pattern or coloring book, can lead to a meditative state that helps reduce anxiety.[mfn] https://files.eric.ed.gov/fulltext/EJ688443.pdf [/mfn] Therefore, consider breaking out your adult coloring books, or drawing your own pattern.

11. Get Enough Quality Sleep

Sleep plays an important role in the functioning of immune system, metabolism and even our learning. Thus, aim to get 7 to 8 hours of sleep, because when you’re sleep-deprived your body has a harder time fighting infectious diseases.[mfn] https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757 [/mfn]

In addition, studies have shown that people are more likely to get infected with other types of viruses such as influenza and rhinovirus if they’re sleep-deprived.[mfn] https://www.sciencedaily.com/releases/2017/01/170127113010.htm [/mfn]

Try inculcating these healthy lifestyle tips in your daily routine and see your daily routine change for good.

However, if you’re going to take a nap, stick to 10 to 20 minutes to avoid feeling groggy or messing with your sleep-wake cycle.[mfn] https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319 [/mfn]

Just keep in mind that sleeping too little or too much can be a symptom of depression.[mfn] https://www.apa.org/topics/depression/ [/mfn] Here are some tips to help you improve your sleep:

• Establish a regular sleep schedule when going to bed and getting up at set times. Do it even on weekends and while working from home.
• Limit alcohol intake and quit smoking.
• Avoid caffeine before bedtime.[mfn] https://www.eufic.org/en/whats-in-food/article/caffeine-qas [/mfn]
• Exercise regularly.
• Use comfortable beddings.
• Keep your room quiet, dark and at a comfortable temperature.
• Disconnect from electronics before going to bed.
• Try relaxation techniques such as meditation.

12. Create A Proper Workstation

If you have been asked to ‘work from home’, then you must have to follow similar work timings as in the office. In order to complete work efficiently create a workstation for yourself. Assign yourself a comfortable table and set up like an office table.

Now choose a comfortable chair but not too comfortable, as it with lead you to dozing off. Don’t sit on bed or slouch on couches as it will affect your posture and overall health.

13. Chat With A Friend

Call, text, FaceTime, Zoom, email or video chat with your friends, family and those whom you haven’t spoken for a while. Just because you’re socially distancing doesn’t mean that you can’t connect. Studies have shown that social support can make you more resilient to stress.[mfn] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/ [/mfn]

14. Listen To Music

Listening to music can help people cope in a scary and stressful experience. It has been explained in a study on cancer patients and found that music reduced anxiety and pain while bolstering their moods.[mfn] https://www.npr.org/sections/health-shots/2011/08/10/139361126/musics-soothing-notes-can-help-cancer-patients-chill-out [/mfn] And if you love singing, it’s great to know that it has also been shown to improve people’s mental health and sense of belonging.[mfn] https://www.sciencedaily.com/releases/2017/12/171221101402.htm [/mfn]

15. Read Books

Read five books that you’ve intended to but just didn’t have time. There’s enough time now. Just don’t break your reading glasses, unless you have a backup pair.

16. Cook Something You Love

Make your own menu or recreate a great YouTube recipe. It’s a good idea to stock up on pasta, rice, canned vegetables, and spices so that more recipes are within reach.

17. Get Information Only From Trustworthy Sources

There is a lot of fake news surrounding COVID-19 therefore, it is important to obtain information from reliable and trustworthy sources, such as government websites or websites of trusted national or international organisation (e.g. WHO[mfn] https://www.who.int/news-room/q-a-detail/q-a-coronaviruses [/mfn], EFSA[mfn] https://www.who.int/news-room/q-a-detail/q-a-coronaviruses [/mfn], ECDC[mfn] https://www.who.int/news-room/q-a-detail/q-a-coronaviruses [/mfn]).

It is important to stay informed on the best practices to stay safe during this time. However, we should try to minimize watching news that causes us anxiety and is affecting our mental health.

Other useful sources

For more general information on COVID-19:

• World Health Organization (WHO) – Q&A on coronaviruses (COVID-19)
• European Centre for Disease Prevention and Control (ECDC) – Q&A on COVID-19

For more information on COVID-19 and nutrition:

• British Dietetics Association – COVID-19 / Coronavirus – Advice for the General Public
• WHO European Region – Food and nutrition tips during self-quarantine

For more information on self-isolation and mental health:

• World Health Organisation (WHO) mental health considerations during COVID-19 outbreak

For more information on COVID-19 and risk of transmission via food:

• BfR, Germany’s risk assessment body FAQ: Can the new type of coronavirus be transmitted via food and objects?

For more information on the impact of COVID-19 on the food and agricultural industry:

• FAO – Q&A: COVID-19 pandemic – impact on food and agriculture

For more information on the Myths around COVID-19:

• World Health Organization (WHO) – Coronavirus disease (COVID-19) advice for the public: Myth busters

For more information on sleep:

• Sleep Foundation – Healthy Sleep Tips

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This article is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition.

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