COVID-19 Isolation: Foods and Tips to Maintain Physical and Mental Health

Updated on March 23rd, 2020
foods and tips for covid-19

Coronavirus pandemic has put most of the world in quarantine and isolation. The isolation during pandemics like these helps in maintaining social distancing and staying away from crowded places. It, in turn, can help in controlling and containing the spread.

However, situations like this can take a toll on physical and mental health. Lack of access to the gym, fresh outdoors, and fresh foods can also make it hard to maintain proper health.

Here are a few recommendations that can help you in maintaining proper health:

Diet

Highly nutritious foods that have long shelf-life is a crucial point to note when you are stocking up on groceries. Shelf-life of most foods and vegetables is pretty good when appropriately stored in the freezer. It helps you avoid panic-buying and picking the right foods to stock up the groceries at home. Make a note of all the fruits, vegetables, cereals, and other food items that you have at home.

If you are buying preserved, frozen, or canned foods, make sure that you choose the ones which have less added sugar or saturated fats.

One more thing that should be noted is stress or binge eating can become a regular habit in these times. Make sure to maintain a strict schedule to eat. If you are watching movies or working, instead of going for unhealthy chips or other items, try munching on nuts or fruits. Keep a note on your pantry, which will remind you to avoid harmful or binge eating habits.

One thing that you should always keep in mind is to check for ingredients in preserved or frozen foods that can be allergic to you. Avoid them at any cost, because it is not the time to take any chances with health.

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Below listed are a few nutritious foods with long shelf-life:

1. Potatoes

Potatoes are the most common food items that are available all year long and throughout the world. They are rich in nutrients and can make a healthy treat. The significant fiber, minerals, vitamins, and phytochemical content in potatoes can help ward off various diseases and enrich overall health.

According to research,(1) potato salad can also improve immune health, which could ward off any infections and prevent any health complications.

The healthy amounts of vitamin C in potatoes may reduce the severity or duration of the cold. Potatoes contain calcium, iron, magnesium, phosphorus, and zinc, which can help in maintaining healthy bones. They contain reasonable amounts of potassium, which is known to widen the blood vessels and reduce blood pressure.

The essential compounds in potatoes also improve cardiac health & metabolism and reduce inflammation. Besides, staying at home and lack of physical workout can lead to digestive problems. Potatoes contain essential fibers that can prevent constipation and enhance the health of the gastrointestinal tract.

2. Beans

beans
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Beans are one of the best sources for fiber, proteins, iron, and vitamins. They are rich in amino acids, which help the body in making new tissues such as hair, muscles, bone, skin, and blood.

The fiber and beneficial starches in beans can create a feeling of fullness and satisfaction, which can give you a sense of fullness and avoid binge eating. Beans are also known to support immune health, which is highly necessary during this COVID-19 pandemic. They are also known to promote heart health, reduce diabetes, and improve gut health.

Common varieties of beans: Lima beans, Black beans, kidney beans, navy beans, pinto beans, and red beans. Besides, beans are also low in calories and saturated fat than other protein sources.

3. Carrots

Carrots are one of the healthiest food options that can be used in cooking meals and also as snacks. They are rich in vitamin C, which can help in promoting immune health, fight cold and flu. It is also known to be one of the best antioxidants which can fight free radicals, reduce cell damage & inflammation.

We all are taught from a young age that carrots are good for vision. Besides, they are also a good source of nutrients that are essential for the overall health of humans. They control diabetes, reduce blood pressure, improve cardiovascular health, promote healing, and enrich bone health.

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Other Foods That Are Healthy and Have Long Shelf-Life:

  • Nuts
  • Radishes
  • Onions
  • Raisins
  • Dried berries
  • Ginger & garlic
  • Beetroots
  • Rice
  • Hard & soft grains
  • Dry pasta
  • Apples

Other tips that you should follow alongside diet to help you maintain physical and mental health.

1. Physical Fitness

Lack of access to a gym or outdoor working may disrupt your regular workout routine. Here, working at home with the available resources becomes your only option. There are plenty of exercises that you can do at home to regulate your physical and mental health.

Push-ups, planks, sit-ups, squats, and skipping ropes are some basic physical workout ethics that you can do at home. Yoga and meditation are two other ways to regulate your physical and mental health.

2. Sleep

sleeping
Image:ShutterStock

The healthy sleep cycle is highly crucial to maintain physical and psychological health. Maintain a healthy diet and following the workout routine mentioned above can help you in regulating proper sleep. Also, make sure to read the information only from credible sources. It helps you avoid any unnecessary information that can create panic or anxieties.

Since you will be spending your time at home: balance the time that you spend with your family and work. Involve yourselves in fun activities that can take away the stress associated with isolation. Staying connected with your family members or friends outside of your home is also another healthy habit that you can practice.

3. Disinfect Home

Since the COVID-19 virus can survive on plastic or other materials for 2-3 days, make sure to disinfect them whenever possible. If you are going out for grocery shopping, empty the items into bottles or boxes in your home and throw away the packages.

4. Health Checkup

You may find it hard to get annual medical checkups or other things like body detoxing, dental cleansing, or regular skin checkups. However, if the issue is pressing or it is disrupting your daily life, you can go seek an emergency medical treatment and fix it immediately before it can get worse.

[ Read: Easy, Quick Ways to Check Your Health Right Away ]

Bottom Line:

These are a few of the best tips to enrich your physical and mental health during the isolation of COVID-19. Also, our team of experts has written articles to help you cope up with various conditions and improve all health conditions during this situation of COVID-19.

Click here to find more.

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