10 TIPS FOR MAINTAINING A HEALTHY LIFESTYLE AND BODY WEIGHT

Yiqing Song, Professor of Epidemiology, Department of Epidemiology, Fairbanks School of Public Health

We began working from home, away from campus, and minimizing our social interactions at this turning point. When we stay at home and are confined to the meals that have been in our fridge or pantry for a long, we temporarily live a sedentary lifestyle with higher odds of physical inactivity, excessive eating and sitting, tension, anxiety, and sadness. The pandemic will cause many of us to gain weight, and we may continue to do so. Serious health hazards could result from this, such as type 2 diabetes, hypertension, heart attacks, strokes, and other illnesses.

 I'd want to offer some general advice and resources for staying at home and adopting a socially reclusive lifestyle while yet maintaining a healthy lifestyle, body weight, and overall well-being.

1.Measure and Watch Your Weight

You can monitor what you're gaining or losing by keeping track of your body weight on a daily or weekly basis.

2.Limit Unhealthy Foods and Eat Healthy Meals

Don't forget to have breakfast, and pick a meal that is higher in protein and fiber and lower in calories, fat, and sugar. Please visit the following link for more details on diet guidelines and foods that help you lose weight: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/.

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3.Take Multivitamin Supplements 

When you don't have access to a variety of fruits and veggies at home, it is a good idea to take a daily multivitamin supplement to ensure you are getting enough nutrients. Your immune system depends on a variety of micronutrients, such as zinc, iron, copper, selenium, and magnesium, as well as the vitamins A, B6, B12, C, D, and E. However, there is currently NO AVAILABLE EVIDENCE that supplementing your diet with any "miracle mineral supplements" will aid in preventing the infection or speed up healing. High vitamin dosages may occasionally be harmful to your health. 

4.Drink Water and Stay Hydrated, and Limit Sugared Beverages

Drinking water regularly (e.g., once every 15 minutes) is the greatest method to stay healthy, but there is no proof that doing so will prevent viral infections. For more information on coronavirus and drinking water, please visit the EPA page at www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewate.

5.Exercise Regularly and Be Physically Active

At the moment, working out at home might be a smart option. However, you can also go for a run or a dog walk outside. Make sure you are aware of local events, including any limits or required self-quarantines. Please visit the ACSM website at www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic for further details on how to keep physically active while at home..

6.Reduce Sitting and Screen Time

You cannot become immune to your idle time through exercise. Even those who engage in regular exercise may be more susceptible to diabetes, heart disease, and stroke if they spend a lot of time hunched over a computer. Practically speaking, you might think about taking breaks from inactive time by doing something active like walking around the office or room many times a day. 

7.Get Enough Good Sleep 

 Your immune system and sleep quality and quantity are strongly correlated. Getting seven to eight hours of sleep per night will help you maintain a healthy immune system. Please visit the CDC website at www.cdc.gov/sleep/index.html for further details.

8.Easy Go on Alcohol and Stay Sober

Alcohol consumption does not shield you from coronavirus infection. Remember that alcohol has calories, which can add up quickly. Moderation is key when using alcohol. Visit www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health to view the AHA's guidelines.

9.Find Ways to Manage Your Emotions

During a pandemic, it's typical for people to feel fear, anxiety, despair, and uncertainty. Use the advice on stress and coping provided by the CDC at www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html to reduce weight gain caused by stress.

10.Use an App to Keep Track of Your Movement, Sleep, and Heart Rate

Reminder: People with severe chronic medical illnesses, such as extreme obesity, diabetes, and heart disease, are more likely to develop complications from the COVID-19 infection and to become severely ill as a result. They ought to consult their doctors and pay attention to their recommendations.