Ten suggestions for maintaining a healthy lifestyle and weight

 10 TIPS FOR MAINTAINING A HEALTHY LIFESTYLE AND BODY WEIGHT

Ten suggestions for maintaining a healthy lifestyle and weight

 1. Measure and Watch Your Weight

Professor of Epidemiology Yiqing Song is in the Department of Epidemiology at the Fairbanks School of Public Health. At this critical juncture, we started working from home, away from college, and avoiding as many social interactions as we could. We temporarily live a sedentary lifestyle with greater odds of physical inactivity, excessive eating and sitting, stress, anxiety, and depression when we stay at home and are trapped with the meals that have been in our fridge or pantry for a while. Particularly, a lot of us will put on weight during the pandemic and may continue to do so. This could pose serious health risks, including type 2 diabetes, hypertension, heart attacks, strokes, and other conditions. I'd like to give some fundamental advice and resources for

Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what you’re gaining.                                                                                        2. Limit Unhealthy Foods and Eat Healthy Meals 

Don't forget to have breakfast, and pick a meal that is higher in protein and fibre 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/.

 3. Take Multivitamin Supplements 

The best course of action is to take a daily multivitamin supplement to ensure that you are getting enough nutrients. especially if you don't have a wide selection of fruits and veggies at home. 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 "wonder 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

The best way to keep healthy is to consistently drink water, but there is NO evidence that doing so frequently (e.g., once every 15 minutes) can help avoid viral infections. Please see the following EPA page for more details on coronavirus and drinking water: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.

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 

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, you could think about taki 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.

Taking breaks from inactive time might be as simple as a few daily laps around the workplace or apartment.

8. Go Easy 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

It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. To minimize stress-related weight gain, you use this information about stress and coping provided by the CDC: www.cdc.gov/ coronavirus/2019-ncov/prepare/managing-stress-anxiety.html. 10. Use an App to Keep Track of Your Movement, Sleep, and Heart Rate

A reminder:

People with serious chronic medical conditions, including extreme obesity, diabetes, and heart disease are at a higher risk of experiencing complications and getting very sick from the COVID-19 infection. They should talk to their medical providers and listen to their advice.