The COVID-19 pandemic has changed many of our daily routines in a way no one anticipated. Isolation and being at home often cause a temptation to eat snacks or meals that are high in sugar, fat, or salt, rather than nutrient-dense whole foods that can also be delicious. A day that previously included many steps and other physical activity has undergone an unprecedented lifestyle shift. A more sedentary lifestyle, either watching TV or sitting at your computer for hours has become the norm.
So, what are some things we can do to maintain a healthy and active lifestyle and routine while the world around us has adapted to limiting exposure to COVID-19?
• Stay active – While you may not feel comfortable with sessions at the gym, there are lots of safe alternatives for getting physical activity. Going for a brisk walk outside in an uncrowded area is always a great idea. My daily bike rides to and from my office continue to energize me and provide me the perfect time to de-stress, morning, noon, or at the end of the workday.
• Adequate sleep – Good sleep is essential to our overall health. According to the National Institutes of Health (NIH), “Immune system activation alters sleep, and sleep in turn affects our body’s defense system.” While the amount of sleep needed for good health and optimum performance depends on the individual, the CDC recommends adults aged 18-60 years get seven or more hours of sleep per night.
• Diet and nutrition – Practicing self-discipline and avoiding “emotional eating” due to stress that may be related to the changes surrounding the COVID-19 pandemic is imperative. Whole foods like dark, leafy greens, as well as other colorful fruits and vegetables, are loaded with vitamins, minerals, and fiber. Many herbs and seasonings bolster the immune system as well. Adding whole grains to your everyday meal plan is always a good idea. Make it a habit to try to eat more nutritious foods instead of highly processed snacks or fast food.
• Self-care – We’ve heard a lot about self-care during the past 18 months. Consider practicing meditation, relaxation techniques, or spending quality time with family to help promote overall wellness. Find a positive coping mechanism that works for you. Perhaps it is spending time with your hobby like playing the piano, reading, or creating something with wood or fabric.
• Stay connected – Our busy lives before COVID-19 may have limited how often we connected with distant loved ones. Take time to utilize the multitude of technologies that can help you stay in touch with those you love.
Continue to be diligent in your personal hygiene with regular handwashing and wearing a mask when in crowded public places. Stay healthy and safe in the weeks ahead!
Donna Krug is the family and consumer science agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or dkrug@ksu.edu.
