14 easy ways to improve your health during lock down

From eating more pulsations to spreading love, a nutritionist provides a series of suggestions to help you improve your health during your isolation.

Health is not a specific behavior, but a series of exercises, which together can make your mental and physical health. Here are 14 habits that not only make you healthier, but also make you feel good. You can start one at a time, and when you develop a sustainable habit, add one more. As you absorb more and more things, you will eventually establish a comprehensive set of habits that will benefit your body and mind in a variety of ways.

Drink more water

In one study, when people who drank water were forced to reduce their intake, they felt less calm and satisfied, and their positive emotions also decreased. But when people with low water intake are forced to drink more water, their physical and mental fatigue will decrease. Another study supports these findings and concludes that frequent drinking of water may make you feel better.

Eat more pulses

Beans are plant-based proteins such as beans, legumes, chickpeas and peas. Most likely, you have some dried or canned beans in your pantry. These foods are not only convenient and durable, but also have many health benefits. Pulses are filled with fibers, so they are slowly digested, which helps you feel fuller and longer. They also provide several minerals that boost immunity, including magnesium and zinc. Research on people with the longest lifespan and the healthiest lifestyle shows that these people tend to eat foods rich in beans.

Cook a meal

Being trapped at home may force you to cook more dishes, and if this seems tedious, there is a silver lining here: research shows that people who cook at least six nights a week eat healthier-whether at home or eating out Time-even if not consciously trying to do so.

Add dried herbs and spices to the meal

These master chefs can add effective antioxidant and anti-inflammatory compounds to your diet and snacks, plus herbs and spices to add flavor. The health-promoting substances in these seasonings are associated with a low risk of certain chronic diseases, including cancer and heart disease. The polyphenol compounds they contain are involved in protecting the inner wall of your gastrointestinal tract, which helps keep your immune system healthy.

Eat two fruits a day

Only 12% of American adults have reached the recommended daily fruit intake, which not only means that you may miss some important nutrients, but also that your mood may be affected. In one study, young people who ate two more fruits and vegetables on a normal diet reported that their emotions were more positive, and curiosity, creativity, and enthusiasm also increased.

Eat at least three glasses of vegetables every day

About 90% of adults do not meet this recommendation, so if you are one of them, try to find a simple way to add more vegetables to your daily diet. Perhaps this will inspire you: A large study of middle-aged and elderly adults in Canada found that people who consumed more fruits and vegetables had a lower rate of anxiety. You can add some green leafy vegetables to the milkshake or scrambled eggs to make a vegetable soup, or stir a stir-fried vegetable with a frozen vegetable mixture to increase the intake of vegetables.

Focus on healthy plant fats

In addition to using vegetable cooking oils such as extra virgin olive oil and avocado oil, nuts and seeds (and their butter) can also be added to the menu. Although they are high in fat, they contain biologically active compounds and seem to be easier to maintain a healthy weight.

Eat less snacks and grass

Better eating patterns include three meals a day, with an average interval of 4 hours. If you find that you often eat snacks or snacks between meals, this may be a sign that you are not eating enough during meals. Make sure you have at least half a plate of starch-free vegetables and some vegetable fats in your meal, a satisfying amount of protein and a small amount of starchy vegetables or whole grains.

Limit addition of sugar

A new study of nearly 500 women found that insomnia is related to poor diet quality, and excessive intake of added sugar increases the risk of sleep problems. When you open the food package, check the food label to see how much sugar is added to products such as yogurt, cereal, bread and condiments. Your goal is for women and children to consume less than 25 grams per day and men to consume less than 36 grams per day.

Spend time exercising every day

Although 30 minutes per day and five days per day are ideal, the Centers for Disease Control says that some physical activity is better than no exercise, noting that even a small amount of exercise can bring some health benefits. If you can walk around your driveway, house or apartment for 10 minutes, then do so! Staying active can help you maintain a healthy weight.

Think about something that you are grateful for

Gratitude helps develop a positive attitude, and research shows that this may help you become a healthier eater. Every day, write down or write down something you admire in your heart, regardless of size.

Develop the habit of meditation

Many paid meditation apps have added their free content library, so it ’s time to adopt meditation practice. Not only can it help you reduce stress, research shows that it can also help reduce mood and overeating.

Go to bed at the same time every night

The coronavirus crisis forces us to give up everyday life, such as going to school and working, which makes it hard to remember time. Since sleep is essential to maintain the health of the immune system, it is important to adhere to a consistent sleep plan. Try to go to bed at the same time every night to ensure at least seven hours of sleep.

Tell someone you love them

Hope you are doing this anyway, but if you need another reason to spread love, this affectionate exchange has health benefits. Research shows that it can help you stay calm and manage stress better.