A Helpful Guide on How Stay Physically and Mentally Healthy During these Difficult Times

 

During these difficult times, your mental and physical health needs much support. So, we’ve put together some ideas on how to stay healthy during pandemic. Hopefully, they can inspire you as the pandemic continues.

Practice Good Posture While Working

If you are struggling with a good working environment in the office, it can be even more difficult to maintain it while working from home. Making small changes in your work schedule can prevent eye strain, muscle problems, and mental fatigue. Adjust your monitor so that the top of your screen is at eye level. Sit with your arms and thighs flat on the floor and your back supported. Use a pillow or a folded towel to get extra back support, if needed. Your wrists should be straight and loose when your fingers are in line with the keyboard and your elbows should be open, unlocked. Lastly, keep your workplace tidy. A clean desk means a clean mind.

Get Moving

Exercise does more than improve your physical health. It releases endorphins that increase your mood and reduce stress. “Exercise boosts serotonin, dopamine, and norepinephrine levels. It gives you a sense of control over other uncontrollable situations,” said Duane Milder, a Workforce Health trainer. Don't let the gym closure stop your performance. There are many fitness apps and websites to help you improve your home exercise program, and many strength training exercises can be done without exercise equipment. If the whole COVID-19 condition has reduced your efficiency, that's fine. Start with simple activities such as stretching home or walking around your neighborhood.

Plan Out Your Meals

It is easy to find comfort in potato chips and ice cream, but too many sugary and fatty foods can contribute to weight gain and poor mental health. Tracey Brand, RD, recommends mixing healthy snacks with junk food. "Try to make sure the fruits and vegetables go on your plate at each meal," he said. "These low-fiber and low-calorie foods have a lot of anti-bacterial properties." Try low-fat yogurt, wholegrain crackers with hummus, or one of these other snack options.

Try Healthy Snacking

Strong antibodies protect against certain seasonal diseases and other health conditions such as a viral cold. While there is no substitute for washing your hands with soap and water, certain foods have antidepressants. Citrus fruits (oranges, oranges, tangerines), strawberries, and red peppers are rich in vitamin C, which stimulates the formation of antibodies to protect you from the disease. Vitamin A can eliminate infections, and is found in sweet potatoes, spinach, carrots, and foods labeled "vitamin A-fortified," such as milk or whole grains. Protein is another important factor in a healthy immune system. Healthy sources of protein include lean meat, poultry, eggs, and seafood.

Set a Special “Me” Time 

We are very focused on caring for others in this uncertain time - protecting our immediate family and neighbors on COVID-19, learning to work with colleagues in a remote workplace, looking after vulnerable loved ones - not to forget to check with us. Set aside at least 10 minutes each day to monitor your mental health. Write about your feelings. Meditate. Read a book to escape. Taking time to help yourself will give you the strength to help others. 

Basically, staying healthy is a habit everyone should have. Clearly, it is of paramount importance that we all take care of our emotional and physical health during this difficult time. By doing so, we are better able to take care of ourselves and others.

With some simple changes in your daily routine, such as getting enough sleep, eating well, exercising, and socializing, you can boost your mood and stay healthy.