During these days of lockdown due to COVID-19 outbreak, most of us have several areas of concern. We need to figure it out “how to eat” in order to keep our immunity intact, and how to manage healthy meals with limited ingredients and also how to be disciplined about our diet and health goals.
Many people are finding cooking and making delicious feast to make themselves a bit more interesting, which is ok once in a while but do not incorporate it in your daily meals, healthy eating should be a long term goal.
If you engage in a pattern of overeating and not exercising this can have a negative impact on your health. What we should be doing is listening to our hunger signals, because our bodies are really good at telling us when we need to eat, and when we are satisfied. In this time of lockdown, managing our food and exercise habits can be a challenge. Worry, isolation, stress and boredom are all heightened in lockdown and food is tempting quick fix.
Maintaining a healthy diet is not easy but what you can do is sticking the simple principal of a “plate of three” half made up of vegetables and salads, quarter of carbohydrate (roti or rice or any other cereals) and a quarter of protein (dal, sprouts, pulses, lentils, eggs, paneer, fish or chicken). If you do that at meal time, the chances of getting all the nutrients are really high. Another way to keep our food intake in check is mindful eating.
Of course exercise is vital at a time when so many continuous hours spent indoors; exercise is a positive behaviour which release chemical like serotonin is an important chemical and neurotransmitter in the human body. It helps regulate mood and social behaviour, appetite and digestion, sleep and memory. I would advise not chasing good feeling after having a feisty food you may feel good after doing some exercise too.
It is very important to pay attention to your eyes as all of us in this day’s continuously in front of either laptop, mobile or T.V. screen. Eat 20-25 grams of nuts, seeds, flax seeds, and incorporate some yellow and orange coloured vegetables and fruits in your daily meals.
By eating well, enjoying some tasty treats, and exercising at least once a day, we can improve our psychological and physical wellbeing. It is important to be kind to ourselves right now!