One of the most difficult aspects of this pandemic is the fact that it seems to push you into a more sedentary lifestyle. You’re most likely stuck at home, giving you easy access to your fridge and tempting you to overeat. You may also find exercising or working out at home difficult due to a lack of equipment. Even with all these circumstances, you can still follow a healthy lifestyle during this pandemic.
Many health experts have shared their thoughts about these stressful times and presented the best thing you can do to keep yourself fit and healthy during the quarantine. Getting the benefits of exercise around the house even without doing a formal workout is quite achievable. Giving your home a vigorous clean could be just as good as spending time in the gym, and planning for a long walk once a day will help you get in shape.
Part of staying healthy during the quarantine is learning how to keep your mind and body calm. Engaging in mindfulness and meditation exercises such as yoga is something that can be done at home in your living room while maintaining your mental health and well-being.
Storing healthy, immune-boosting foods in the house should be a thing to consider. Spending your newfound time cooking healthier meals and learning new recipes can motivate you to refrain from eating high carbohydrate, high-calorie foods. Adding extra salt will only make you retain water and feel bloated all day, so avoid doing it.
Take every opportunity to forge a healthy lifestyle. Encourage yourself and be mindful. It’s never too late to start making better choices.
Health Web Magazine Experts' Roundup on Health and Wellness in Quarantine: Keeping Yourself in Great Shape
Jaya Jaya Myra, a research scientist turned natural health advocate, is known as the “Wellness Lifestyle Expert” and is the go-to media expert on mind-body wellness, stress management, mindfulness, food for mood and natural, healthy living. She’s a best-selling author, TEDx and motivational speaker, and Creator of The WELL Method. After healing herself naturally from debilitating fibromyalgia, Myra developed The WELL Method to teach others the 4 cornerstones of a healthy, purpose-driven life. Her approach to mind-body wellness, spirituality and purpose shows why one-size-fits-all solutions don’t work for everyone, and how to find what will work for you.
There are many practical things you can do to stay healthy amidst the covid-19 pandemic. Probably one of the easiest and most powerful is to follow the adage “let food be thy medicine” and add some anti-viral foods to your diet. Yes, what you eat can help prevent and fight off viral infections naturally!
There are even foods that can help prevent respiratory viral infections, like covid-19. Three of my favorites are black and green tea, onions and garlic. I drink tea daily because tea also contains theanine which helps promote relaxation (something we all need for a mental health boost).
Knowing this small daily self-care routine also helps keep me healthy and virus free is awesome. Onions and garlic are common and can be added to a variety of foods. Pizza, anyone?
Maybe you have a sweet tooth: in that case add cinnamon to your diet. It goes well in oats and pairs well with sweets and pastries. Another great option (and one I also consume daily) is raw honey. Raw honey has potent antimicrobial, anti-inflammatory and antiviral properties, and it pairs nicely with a cup of tea.
No matter what your food preferences, you can find a few antiviral foods to consume each week, and this will help you stay healthy, and bring peace of mind. Of course, remember to get plenty of fresh air and sunshine too! Your mind body connection will thank you.
As a psychotherapist for over 20 years, Jodi shows people how to create Practical Miracles even in the most difficult times. As an inspirational speaker, she helps Generation Z and their parents find their Diamond Confidence, teaching usable tools to push past fear, connect with their personal agency and expand their consciousness. As an anxiety-survivor, she totally gets it. As a mom of teens, she double-dog gets it. Through her TEDxWilmington talk, “Calm Anxious Kids,” and her bestselling book, You 1, Anxiety 0, Jodi is changing the way we understand the current mental health crisis. Look for her newest book, Anxiety...I’m So Done With You: A Teen’s Guide to Ditching Toxic Stress and Rewiring Your Brain for Happiness, coming out in July 2020.
To keep fit and healthy during this COVID you'll want to take control of your routine! People are feeling mentally exhausted by adapting to this new way of being. The faster you create a regular routine, the less work your mind has to do to hold it all together. The routine doesn't have to be perfect and can use a lot of flexibility, but having some consistency will give your mind a chance to relax. Also being conscious about your time will help make sure you include those daily habits that keep you emotionally well. This includes making consistent time for movement, walking or exercise, making boundaries around work time so that you have some play time, getting enough sleep, connecting with people and eating healthy.
MEET DR. TERALYN PhD Psychotherapist, Brain Health Expert co-creator of the world’s premiere mental health and addiction supplement line, Pro Recovery Rx For over 20 years, Dr. Teralyn Sell has been helping career-driven women overwhelmed by anxiety and panic attacks to get off and stay off medication and put an end to their symptoms using a natural approach that balances their brain chemistry and permanently changes their behavior so they can rediscover their motivation, build their confidence and get their life back on track. Dr. Teralyn holds multiple degrees and certifications in the areas of Psychology, Counseling and Neuro-nutrition. These qualifications are greatly enhanced by her own, personal life path, having experienced and overcome many of today’s common issues, herself. In other words, she can help you through the sh!t that scares you, because she’s been where you are. Dr. Teralyn is NOT a believer in just throwing a prescription at the problem – which seems to be the blanket “solution” to stress, anxiety and depression in our current society. She instead encourages a holistic approach to overall wellness, which results in lasting change, a healthier state of being, and a happier you. In addition to being a Licensed Therapist, Coach and Counselor, she is the host of the edgy and inspiring national podcast series, Kick Off Your Damn Heels, which .guides you into the confidence you need to take charge of your life, exhibit mental toughness and flow. She is the co-creator of the world’s first and only supplement line, Pro Recovery Rx, that is solely focused on improving outcomes of mental health and addiction recovery.
Focus on the health of your brain
Mary owns and operates, BodyDesigns Ltd., a company whose mission is to help people lose weight and get healthy by making lifestyle changes in diet and exercise patterns. She is a Registered Dietitian/Nutritionist with her Master's in Nutrition as well as an ACE Certified Personal Trainer. Mary is passionate about helping people reach their health and wellness goals with diet, exercise and lifestyle changes.
Now more than ever it is so important to remain fit and healthy. COVID-19 has made us all realize that having a poor immune system will put us at risk of complications from this virus. Obesity, hypertension and insulin resistance are all risk factors that everyone should be concerned about on a regular basis but especially now. Here are 3 things that everyone can do to stay fit and healthy during these difficult times of isolation.
- First, eating well and working to maintain an ideal body weight must be a priority. Whether you are overweight or not, the stress of this pandemic is causing people to eat and drink more than usual and we need to be focusing on just the opposite. Spend some time to plan and prepare healthy meals and snacks for your entire family including a more plant-based diet and avoiding processed, junk and fast foods.
- Next, find time to exercise. Many of my clients find themselves sitting more now that they don't have the usual activities that kept them busy. This is a great time to begin an exercise program if you have struggled in the past to get started.
- There are many things you can do at home to substitute for the gym so find some online videos using bodyweight exercises, take some long walks and bike rides or join and online zoom class. No excuses! Exercise can increase our immunity and help us lose weight
- Last, but not least, I would recommend sleep be a priority. Sleep is something that many people think of as an afterthought, fitting it into their busy schedules rather than the other way around. Sleep is where your body resets and heals. Without sleep, your body will not have a strong immune system. Make time for 7-8 hours a night and if you struggle with sleep look at your sleep routine to make changes until you find what works best for you.
Meet Shelby – a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com -a health, fitness and food blog geared towards moms! Shelby is a busy mom herself to two little girls. As a fitness junkie, a crazy foodie and a regular DIY beauty lover, Shelby helps busy moms get fit, happy and healthy by sharing her knowledge and resources. She loves sweaty workouts, tasty and super simple meals and living as naturally as possible.
Keep it simple: focus on quality food and implement intermittent fasting, move your body every day, get a good sleep and find a way to manage stress. Being fit and healthy doesn't need to be complicated but you do need to be consistent. I believe in finding a style of workout you ENJOY and rocking it- it helps keep you motivated and showing up. It takes time, but it's worth trying new workouts and recipes to find something you enjoy and that works for your body, lifestyle and goals.
ACE Health Coach & Personal Trainer
Since 2010 Ajia (Asia) Cherry, ACE HC & PT has been serving the needs of Rochester. Ajia is a nationally sought after Coach and Trainer. Her impressive credentials distinguish her as an up and coming leader in the fitness industry. Ajia is recognized by her peers in the fitness and health industry as an advocate for the advancement of competence standards and fitness professionals' training, committed leader and highly motivated. Ajia's superb ability to train stems from her education and experience as a cancer survivor and competitive equestrian rider. She has obtained advanced certifications and specializations such as Behavior Change Coach, Orthopedic Exercise Specialist, Pre & Post Natal Specialist and Senior Fitness Specialist. Ajia earned these certifications through the American Council on Exercise (ACE.) She is also IDEA Fitness recognized. Ajia contributes content to EatThis.com, IDEA Fitness, Prevention, Randisi Law, Seasons Malibu, TrainingTips.com and local publications. Ajia Coaches CEO's, Professional Equestrian Athletes and the General Population both in the Rochester Area, and via Virtual Coaching, from Boston to Dallas and beyond. Her passion is to educate, motivate, and train others to achieve their goals and maintain their optimal health. As the Founder of Functional Innovative Training, or affectionately known as FIT, Ajia thrives on using her knowledge and skills when coaching athletes and clients.
There are plenty of ways to be, become or stay fit and healthy during this COVID-19 Outbreak. Many of us have been presented with an opportunity we have never been given before - time. Time to rest, recharge and reboot ourselves from the inside out. From good old fashion walking or running to body weight exercises, to exploring your local hike trails, (of course when exploring those local trails, make sure you are practicing social distancing and when not possible wear your mask.) There are plenty of ways to get and stay moving.
Looking for a specific program tailored to you and your fitness needs? Many of us coaches have also had to adapt to these new times. I have taken to virtual training. All you need is a smartphone and some of that time you have just been gifted. A virtual session still provides that one on one setting, while practicing social distancing, and it gives a client access to any quality trainer around the world. From assessments to individualized programs, workouts can be customized to you and your specific needs with what you have on hand. No need to purchase expensive equipment.
Staying healthy is not just physical, it is also emotional. It includes exploring your personal boundaries and the world you have created for yourself. Utilize this time to analyze yourself; if your world contains something toxic - remove it; if you world does not contain something that would be beneficial to you and your personal growth - figure out how can you achieve it. Connect with other like-minded individuals and form your own support system, your own tribe. Strengthen your growth game.
Remember, rest, recharge, reboot, and GROW.
Karen Kelly is a certified health coach and gluten free blogger at Seasonal Cravings. She loves creating new seasonal gluten free recipes for her family in Maryland.
It's important to plan ahead and meal prep healthy foods while you are home during quarantine. We are going to the store less frequently so we need to be very organized. Plan your meals, even lunches and dinners. Load up on fruits, vegetables, healthy fats and protein. Cut up fruits and vegetables and store in clear glass containers at eye level in the refrigerator. These are great for snacks or loading up salads, grain bowls or omelettes.
Jennifer Mulder is a Dutch psychologist giving in-depth advice on living a good life with chronic illness at The Health Sessions. Her eBook ‘How to Create Your Own Action Plan for Recovery’ [http://thehealthsessions.com/product/how-to-create-your-own-action-plan-for-recovery/] is a step-by-step guide on rebuilding your health after illness or injury.
One simple way to support your health throughout the Covid-19 outbreak – no matter if you’re working from home while home-schooling your kids or you’re single and housebound by chronic illness – is to maintain or create a daily rhythm. Because when there are few cues that structure your day, your internal body clock can get thrown off. A disrupted circadian rhythm causes problems with sleeping and overeating, which lowers your mood and energy levels.
Your body and brain thrive on a predictable rhythm. So even though it sounds boring, try to stick to meal times and a consistent sleep schedule. Expose yourself to natural daylight in the morning to fine-tune your body clock. Bonus points for moving your body outdoors!
In that spirit, try to get your daily nature fix. Spending time in natural surroundings has many proven benefits for your physical and mental wellbeing. Bring the outdoors indoors if you’re stuck at home: adorn your living room with plants, grow fresh herbs in your kitchen, put up pictures of beautiful landscapes where you can see it and look up at the stars at night.
And finally, make sure you nourish your mind in healthy ways. If the constant news updates upset you, consider a news fast. Put your phone away and practice mindfulness for mental calm. Or take up an old hobby that excites you instead!
Cheryl is the founder and editor of Heal Nourish Grow. Her passion for helping others create Ultimate Wellness and live their best lives led her to share this site. She helps people develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in fitness, yoga, health and wellness. Read more about the journey that created Heal Nourish Grow on the "about" page.
Stay consistent with your health and wellness practices. You don't need to be perfect but just keep doing the healthy behaviors you know that work for you as much as possible.
Dr. Serena Goldstein is a Naturopathic Doctor in NYC who helps people lose weight with a special focus on hormones, energy/vitality, and thyroid concerns while utilizing her 15+ years of psychology to ensure sustainable changes with natural therapies. Dr. Serena addresses the many potential reasons spanning physical, emotional, and spirituality to effectively help people decode their own signs and symptoms, while providing individualized plans, whole heartedly believing in our own unique journey for healing.
While these are certainly unprecedented times, there's also a notion of 'normal' that we may desire after this, but consider shifting into a place of what changes (or change) would you like to make in this time to move forward with as things slowly open up. Consistency is one of the most important parts of any health and exercise routine, as well as honing in on that reason of why you want to be fit & healthy, as that's what will help keep you consistent!
Moving forth, even the 'basics' are much more powerful than we think. Drinking at least 60-70 ounces of water per day helps keep us satiated and full of energy, having at least 2-3 servings of a variety of green vegetables per day, and getting to bed generally between 10-11pm for healthy hormone balance especially related to weight, thyroid health, sex drive, and carb/sugar cravings.
Andy is a private practice dietitian and author from Toronto, Canada. He graduated from the University of Toronto School of Public Health in 2014 and has gone on to build a successful practice and publish numerous books in the fields of food, health and nutrition.
Making the most of Covid-19 when it comes to health is very much about embracing small victories and silver linings. I always ask my clients to think about the foods they like but have not had for a while OR the foods they really miss from restaurants but have never tried cooking themselves. Which foods fall into that category for you?
Jacqueline Vanderpuye is a fulltime health and wellness freelance writer and blogger, who hails from London, but who now lives in Sweden. Jacqueline holds a BSc (Hons) in Textiles and Knitwear Technology and an M.A. in Childhood studies. Jacqueline enjoys writing about the topics that affect her every day and began journaling and writing as a personal form of therapy while living and working in Shanghai. Jacqueline is an avid traveller, meditator, fitness junkie, spiritual guide and is passionate about healthy eating and living.
Eating a diet rich in fresh fruits and vegetables of all colours, will help to maintain a healthy immune system and healthy body.
Minimize processed foods, drink plenty of water and make sure you get enough sleep. Reduce stress levels by communing with nature, either by taking regular walks in the forest, by lakes or rivers or by the sea.
Walk bare foot in the grass. This helps to ground you and reduces stress. Attempt meditation for 10-20 minutes daily and reduce your consumption of news programs. This will help to reduce fear and anxiety caused by the Covid-19 situation.
I am Nadya, 22 years old girl from Bulgaria. I am certified personal trainer
Stay active, cook homemade healthy food and drink a lot of water.
In the field since 2002, Roland Bal has helped hundreds of people, through individual sessions, make significant changes in their personal wellbeing. Additionally, he has reached many thousands more through his insightful, accurate, and descriptive writings of the harrowing condition of Complex Trauma and PTSD and point the way towards what can be done about it to heal. His unique approach focuses on containing, regulating and processing; dissociation, the fight-flight-freeze-please responses and re-learning boundaries and vulnerability.
Can you take this time of challenge and change as an opportunity?
This is a time to change your reality, to address those old wounds and work through them. It will take persistence and patience because it is easy to be overwhelmed and be pushed into your fight, flight or freeze responses.
When you examine what triggers you; your anger, your sadness, your depression, can you take away your focus and the importance you put on the outside world for a moment? Can you look at the emotion that triggered you and see how familiar it is? These emotions that you are experiencing aren’t of yesterday. They run deeper and have familiarity to them.
See if you can open up your time-frame in which these feeling, sensations and emotions live and as you dis-identify with your direct circumstances, you are getting more ownership of your emotions.
You will have to go beyond guilt, blame, shame, self-righteous to get access to your emotions. And, once there is that more connection, there is the opportunity to work through that emotional residue.
What then happens in the world, outside you, will less impact you. It is not your karma to burden anymore. You have stopped reacting.
This truly is an opportunity in a time of challenge and change.
Anne Mauney, MPH, RD, is a Registered Dietitian, mother, and healthy lifestyle food blogger. She has been blogging since 2009 sharing quick and easy meal ideas, simple recipes, fitness inspiration, and more.
Unexpectedly being home all day can throw our eating routines out the window. I wrote a blog post about intuitive eating while working from home (or while staying home) that I hope you will find helpful! https://www.fannetasticfood.com/intuitive-eating-while-working-from-home/.
It includes tips and information on how to not judge your food choices, how to practice mindful eating, and listening to your body by honoring your hunger and fullness cues.
Lori Shemek, PhD CNC is a leading fat cell researcher, health expert, weight loss expert, keynote speaker, award-winning author and recognized authority on inflammation and its role in weight loss, preventing disease and optimizing health. Dr. Shemek is the bestselling author of How To Fight FATflammation! (HarperCollins); Fire-Up Your Fat Burn! Beginner’s Guide to Intermittent Fasting and The Ketogenic Key. Dr. Lori Shemek has been featured in or on CBS The Doctors TV, ABC TV show Good Morning Texas health expert, has been featured on CNN, Time, NPR and Fox News, The Ricki Lake Show, Oprah.com, Dr. Oz’s Good Life Magazine, NBC Today, Health, Shape, Woman’s Day, Prevention, Redbook, Ladies Home Journal, Men’s Health, The Huffington Post, Closer Magazine, Yahoo.com, Fitness Magazine, EveryDay Health, Eat This, Not That!, Bustle, Consumer Health Digest and numerous others, including national syndicated radio such as Fox News Radio.
A vital part of living a healthy life involves keeping our immune system optimized. Having a robust immune system is like wearing a suit of armor that is impervious to viruses, bacteria and other invaders.
Eat a whole foods, nutrient-dense diet. These are the very foods you need not only to optimize your immune system and prevent the Coronavirus, but optimize your overall health as well – virus or no virus.
It is crucial to eat an anti-inflammatory diet as we know that this novel virus has a very harmful impact on those with inflammation. Eating a poor diet of processed, refined foods, packaged foods etc. promotes inflammation in the body and puts one at risk for not only contracting this virus but the unfortunate sequence of health events that can potentially cause great harm and even death. Avoid sugar as it depresses the immune system for hours after consumption.
Add in foods rich in omega-3 fat found in fatty fish, walnuts or chia seeds and others to fight the underlying inflammation. Ensure your diet is rich in polyphenols and antioxidants from veggies such as broccoli, cauliflower and leafy greens. The omega 3 fatty acids help stop the inflammation and the antioxidant rich nutrients in the veggies help to repair the damage.
Targeted supplementation is a key player as well with your doctor's approval. Vitamin D3 is essential if one is deficient. Research also show turmeric (curcumin), selenium and zinc have all been shown to optimize the immune system, and/or slow down the replication of viruses. It has yet to be determined how much of a therapeutic effect these nutrients have on the corona virus - yet all are necessary for optimal health at the very least.
Moving one's body is very important to strengthening immunity and resilience. Ensure you move your body every day. Walk, run, HIIT, resistance train all help boost immunity, mental well-being and promote optimal body weight.
I’m a healthy foodie showing that you can live a delicious life with dietary restrictions! Grainfree, GlutenFree & Refined Sugarfree
As I can’t get to the gym I’ve been doing a lot of at home workouts online! I’ve been doing zoom yoga classes, YouTube exercise videos & going for long walks in the countryside! I used to think I could only work out in a gym but this has forced me to be inventive and now I can always squeeze a bit of exercise in wherever I am! It’s a great tip for when you’re allowed to travel as well! As long as you have a laptop there are so many online exercise classes at your fingertips for free!! Why not try something you’ve never done before!
Jenny Osipova is a Board Certified Holistic Nutritionist candidate. She graduated from Bauman College in Nutrition Consultation and from The University of Colorado Boulder with a BA in Evolutionary Biology. She runs a vegan wellness blog called The Vegan Spell where she shares vegan recipes, zero waste strategies, nutrition advice for vegans and cooking tips.
Staying healthy during COVID-19 looks like prioritizing your mental health, eating nourishing foods and getting in daily exercise. Even though the gyms are closed, exercising at home has never been easier. There is so much information online about at-home workouts that utilize your body weight or the heavy objects around you, such as a bag of rice. Even if all you have is a jump rope, you can still get in a sweaty shredder session. Ever jump roped for 30 minutes straight? It’s a killer.
Prioritizing your mental health during this time is important because it is really easy to be thrown off if your routine is forced to change. You don’t socialize as much as you did pre-COVID and are forced to stay indoors when all you really want to do is go to the farmers market or the beach.
Keeping in touch with friends and family is important to do during this time for mental health. Ask them how they’re doing and genuinely respond with your own thoughts. The whole world is going through a traumatic experience, so we must look out for one another.
When it comes to staying healthy and fit, eating nutrient-dense, nourishing foods should never be overlooked. Nutrition plays a huge role in our mental and physical health. We may be reaching for those fatty foods during COVID as a means of feeling comfort through food, but replace those bad fats with good fats such as nuts, seeds, avocado, cold water fish and extra virgin olive oil.
They will nourish you and give you that comfort factor. One thing I’ve been doing to keep myself interested in cooking during COVID is buying 1-2 new vegetables that I’ve never cooked with before and learning how to do it on the spot.
You may find something you love and want to incorporate into your weekly meal prep. Also, while you’re cooking at home and want to keep your eyes on the prize, remember to build your plate to be for 1 serving protein, have 3 times that of vegetables on the side. This will ensure you’re getting the vitamins and minerals needed for healthy function and optimal health.
My best advice is to simply decrease the amount of time spent checking the news and social media, and increase the amount of activities that bring joy and meaning to your life, to recreate a balance. Our emotions shape the chemistry of our bodies and minds, so a simple mindset shift can have a ripple effect on our mental and physical health.
Focus on what you can do and control in this new normal rather than what you have lost. Try to find a silver lining to this new situation and write down a list of positive things that our new reality has brought to you to keep you more focused.
Increase the amount of exercise and physical activity to create endorphins, and take advantage of this new reality to create habits that support your well-being.
Cook from scratch and lower that amount of sugar, processed foods and hydrogenated fats, while increasing the amount of real food.
Try to spend time in nature, start a vegetable garden, start a yoga or Pilates practice, meditate, learn something new, read a book, reconnect with your inner creativity, listen to music, dance.
Take full advantage of technology and invest in a bigger computer screen in you need to. Write a list of all the “social activities” that you can now do virtually: from networking events to cooking with your friends, having a virtual dance party or set up a virtual film or book club, the possibility are endless.
We at A Healthful Life are so blessed to have this amazing life and to the opportunity to share it with you. Lisa Peranzo, the founder of A Healthful Life cannot wait to empower you with the tools she has so you can reach your health goals. Lisa have over 10 years of experience in the fitness industry with certificates in everything from CrossFit to Barre to Pilates as well as a her Bachelor’s Degree in Psychology and a Master’s Degree in Human Behavior. Lisa a San Diego native, with an amazing family, a total Corgi fan, and she get to do what she loves everyday: make people feel stronger and happier!
We’re in an unprecedented time right now as a society. COVID-19 and its impact on society will be something that will be memorialized in history books for future generations to learn about, but for us living through this time, it’s meant a major adjustment to life as we know it. Staying healthy and fit are arguably more of a priority now than they ever were before the outbreak, but contrary to popular belief, this doesn’t mean you have to spend all your money on equipment for an at home gym. The priority is to move and we are blessed as a society to have access to so many ways to relieve our stress and overwhelm via fitness. Maybe this means you go for a walk as a family every night after dinner, or take up running again. Or maybe this means you grab free workouts off of YouTube or Instagram that don’t require equipment that you (quite frankly) don’t want to buy. OR maybe this means you finally invest in a coach to hold you accountable to the fitness goals you set for yourself back before the kiddos so you know that you’ll come out of this outbreak healthier and with less stress. Regardless of what you decide to do, the important thing is that you do something to make sure you’re staying healthy during this outbreak.