How to live a proper life during Corona ?

How to live a proper life during Corona ? Want a balanced diet | Health Tips

Covid-19 has changed the way people live. There has been a change in eating habits and health. I want a balanced diet, proper lifestyle during Corona.

Covid-19 is changing the way people live. There has been a change in eating habits and health. People are really realizing that wealth is not money but good health. So we need healthy lifestyle to fight against invisible germs. The lifestyle that increases immunity or one's immune system. Because of the body's natural immune system, some may be recovering from common fever, cough, sore throat, while many are dying in the ICU.

Even a few months ago, those who had the habit of overeating or not eating at all, not following the schedule of food intake, many things have been brought under control by Covid-19. Homes that used to receive baskets of soft drinks are now receiving baskets of fresh fruit. The man who used to fast most of the day to lose weight is now eating breakfast and other meals around the clock. 

In fact, our body's metabolism is not a matter of one day, this system has been developed through thousands of years of evolution. Walking against this normal metabolism causes the body to overheat, resulting in a malfunction of the immune system. Therefore, scientists around the world are emphasizing on a balanced diet. Not only that, our physical work, sleep and rest and other daily habits have an impact on this immune system. Let's find out what a healthy lifestyle should look like.

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Balanced diet

A balanced diet is a diet in which all essential nutrients are present in adequate amounts. Balanced food is a proper combination of moderate sugars (40-50 percent), non-meat (20-30 percent), fat (10-20 percent), necessary vitamins, minerals, food fiber, antioxidants for the body. So instead of going on fancy diets like no carb, low carb, low fat, high protein, keto, intermittent fasting, etc., it is better to go back to a balanced diet. But you have to be careful while choosing sugary, meaty or fat-like foods, you need to be interested in the right and beneficial ingredients. The World Health Organization has also advised in this regard.

1. Drink plenty of water:

Drink 3-3.5 (about 10 glasses) liters of water a day. Fruit juices with less sweet or sour taste can be drunk. Canned water, lemon water, fresh fruit juice, herbal teas with lemon tea, soups etc. are good. But not market-bought sugary juices, soft drinks, extra coffee.

Try to eat foods that have more water content. For example, you can choose low-fat or dairy-free milk or dairy products as drinks.

2. Eat fresh unprocessed foods daily:

Colorful fruits, vegetables, pulses (beans, lentils, chickpeas, etc.), nuts, grains—maize, sorghum, wheat, red rice; Stem or root vegetables—crusted, sweet potatoes; Eat animal foods - fish, meat, milk, eggs daily.

Eat at least 2 cups of fruits, 2 and a half cups of vegetables, 180 grams of grains, 160 grams of fish, meat and pulses every day. Red meat (beef, lamb, goat) can be eaten 2-3 times a week, chicken 3-4 times a week and eggs daily.

Choose fresh fruit instead of sugar-salt-fat foods as light meals or snacks. Do not overcook vegetables or fruits. Avoid canned or dry foods.

3. Eat fat or fatty foods in moderation:

Unsaturated fats include fish oil, olive oil, soy, sunflower oil, almonds, etc. Try eating this type of fat. Saturated fats such as ghee, butter, margarine, dal and meat-based fats are bad. Processed meat contains excess salt, so it is better not to eat it. Trans fats, which are found in bakery products, fast food, pizza, fried foods – these should be avoided.

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4. Excess salt and excess sugar—both are to be avoided:

Daily salt intake should not exceed 5 grams. Foods cooked with soy sauce, ketchup or fish sauce etc. contain more salt. The less sugary foods, chocolates, pastries, cakes, cookies, soft drinks, the better.

5. Fresh food:

Eat fresh food prepared in a healthy way at home. Avoid going out to eat.

6. Practice mindful eating:

Chew a meal thoroughly for at least 30 minutes. Do not eat on the go, sit down and take your time. Do not do other activities (watching TV, talking on the phone) during meals. Eating habits matter just as much as what we consume.

7. Eat safe foods:

Hands should be washed with soap and water for 20 seconds before preparing or serving any food. Fruits and vegetables should be scrubbed clean under running water. Sterilize the boards and equipment used to cut raw fish and meat. Disinfect and clean the table or floor where food will be placed or served. Food should be heated properly.

Want fitness and manual labor

Research has shown that staying fit boosts the immune system. At least 150 minutes of exercise or manual labor should be done a week. Set aside 30 minutes daily for this exercise. If you can't go outside, you can walk at home or on the roof, with the help of equipment, on a treadmill or cycling machine, or do free hand exercises. Keep yourself busy with gardening, housework etc.

Need enough sleep

Every adults require a minimum of 7 hours of sleep each night. Lack of sleep or waking up at night can lower the immune system. Stick to a regular sleep schedule (even on holidays). Do not drink tea and coffee before sleep, do not go to sleep with electronic devices. If you have sleep problems, follow sleep hygiene without taking medicine or do relaxation, meditation etc.

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Lose weight the healthy way

Obesity has been shown to increase complications of Covid-19. So try to keep the weight right. But don't resort to fad diets for this. A balanced diet will protect you; Keto diet, no carb diet, fasting or other such advertised dietary regimes can pose health risks.

In order to lose weight, calories must be reduced within a balanced diet and a negative correlation between calorie intake and calorie expenditure must be established by increasing the level of physical activity.