• Saturday, Jan 22, 2022
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An act of self-love

  • Published at 04:58 pm July 3rd, 2020
sound health
Photo: Courtesy

Making the right choices for sound health

Over the last month, there has been a sensational change in our access to, and the accessibility of, food -- alongside where we eat and with whom. Also, personal, familial, and societal health have never been more of a priority. Having a healthy eating routine can be your first line of guard on the road towards building a solid immune system. Furthermore, it can also help keep up you maintain good health during this time in lockdown. A proper eating routine can hold your calories and cravings in check, and can prevent you from feeling unwell in this crucial time. Everything matters at this time.

It appears that lockdown has urged many individuals to rediscover many things, and life has taken an unwanted but drastic turn. It is affecting our regular life, in addition to our health. A significant number of people have not been moving about as much as we did pre-lockdown. Since we can't go out, a lot of us have also resorted to trying out some home workouts.

The lockdown has additionally compelled gyms to remain closed, and numerous gym-goers are trying to find the inspiration to bring the gym to their own homes (on the off chance that they have space) or complete their daily exercises on the rooftop. Also, access to food has changed. We can't generally get everything we used to get so easily previously. As a result, there have been changes made to our diet plans. A few of us are also facing financial limitations, which influences how we shop and the food we can bear to purchase. So it’s very important to maintain a regular diet and weight to stay fit and avoid compromising with our health.

Eating a solid differing diet that incorporates a lot of fresh vegetables and natural fruits guarantees that you get the nutrients, minerals, and antioxidants you need to maintain healthy digestion and properly functioning immune system. Ginger, garlic, and turmeric can help support the immune system. Foods rich in zinc -- for example, meat, chickpeas, lentils, nuts, and seeds -- are additionally significant. Zinc is associated with numerous pathways in the body, including the immune response. 

Ensure that you are stocked up on nutrient C rich foods -- like broccoli, grapefruit, lemons, limes, and oranges. Nutrient C is significant in the improvement of white blood cells -- which is required for our immune system to function.

On the off chance that you need to keep up your present weight during this lockdown, it’s important to plan your meals to avoid overeating. Plan your menu, select a couple of plans to attempt, prep, and cook. This will guarantee that you're getting a healthy, balanced diet, and you won't have to repeatedly worry about what to eat when you get hungry. In case you don't know how many calories you have to keep up your weight, you can utilize an online BMR adding machine -- this will help with keeping count of your calorie intake dependent on your weight, height, age, and activity level. If all that seems like too much work, seek the help of a professional nutritionist and talk it out.

A good start would be to structure your day: Get up at the same time that you would during a typical week of work, and abstain from dozing the day away. Have set times for work, reading, learning something new, exercise, as well as when to have your meals and snacks. Make sure to eat your meals every three to four hours, throughout the day to help control hunger, keep your blood sugar levels balanced, and avoid overeating.  Aim for three full meals and two snacks per day.

Cozying up on the sofa with a tub of your favourite flavour of ice cream and chocolates is okay as a one-off. However, sugary treats like ice-cream, cake, and custard are high in calories, and can easily add up throughout the day. Instead, try introducing yourself to healthier snacks, such as popcorn or low-fat yogurt. Other low-calorie treats you can eat between meals include a handful of nuts or two squares of dark chocolate. You should be very careful of foods high in sugar and fat -- they can lead to an increase in weight and other health risks.

Drinking an adequate amount of fluids is essential for you to feel and function at your best. But it doesn’t have to be just water; you can get your hydration via smoothies, tea, coffee, and milk as well. It all counts towards the eight glasses of fluids that we need daily, though you may need more if it’s hot, immediately after you exercise. Keep any caffeinated drinks to a minimum.

By eating well, enjoying some healthy treats, and exercising or meditating once a day, you are ensuring your physical and mental well being. It's essential to keep ourselves in check at a time like this.

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