5 Tips To Lose Weight During The Quarantine People almost in the whole world are in quarantine and have to stay at home. There are fair chances that they are going to gain weight these days. Since most of us would just eat and sleep during quarantine days. This routine is bad for our health and will lead to weight gain. We should try to keep our weight sustained in these days or we can even lose weight during quarantine by sticking to the right habits. in this article, we are going to talk about how can people lose weight during the quarantine. Do not skip breakfast Breakfast is the first meal of the day that energizes you. It gives you the energy to start working. It is known that in the morning your metabolism is fast therefore if you have breakfast in an adequate amount, it would not make you gain weight. Also if you skip breakfast, you will eventually overeat at lunchtime. Since in quarantine, you have enough time to cook all by yourself, you can consider having oatmeal that is rich in fiber and keeps you feel full for longer periods. Or you can have a protein-rich breakfast like eggwhite of two to three eggs. Be physically active You should help others in doing house chores that keep you busy and physically active. Also, you should spend some time daily to work out at your home. No matter if the gyms are closed and you cannot go out for a workout or even a walk. You can still work out during quarantine to lose weight. Many resources can help you in deciding the workout you can do in your room. Keeping yourself active physically will help you to lose weight and relaxed mentally. Since workout releases endorphins that help you in sleeping well. Having a good night’s sleep also contributes to losing weight. Have 7 to 8 hours of sleep at night to lose weight and function well throughout the day. Diet rich in antioxidants Antioxidants are the compounds that bind to free radicals and help in eliminating them from your body. They do not let you lose weight, but they can help you in losing weight. When you work out, you feel extremely tired this is because of the stress on your body. This stress, in turn, produces reactive oxygen species. By having a diet rich in antioxidants, you can do more of your workout without feeling that tired. Also when you start cutting back on your calories to lose weight, your skin starts getting dull, your hair can lose their shine. But antioxidants help you not to get that bad side effects of reducing calorie intake. They also help in boosting your immune system that becomes weak while you start cutting down your food intake. You should add green tea, black tea, lemon, honey, apple cider vinegar, and flax seeds, etc to have a diet rich in antioxidants. Keep yourself hydrated Keep yourself hydrated to lose weight. Sometimes we mix thirst with hunger and overeat when we need to drink water. Drink plenty of water as it keeps you feel full and do not let your body dehydrate if you are working out as well. Drinking 500ml water before starting the meal keeps you full and lets you consume fewer calories per meal. Water also boosts your metabolism and acts as an appetite suppressant. If you are dehydrated, your body will eventually start storing water, causing you to gain weight. When you drink more water, your body does not need to store an excess amount of water and helps you to lose weight. Balanced diet Eating a diet rich in only one kind of nutrition makes you feel hungry and cause deficiencies to your body. You should eat a healthy balanced diet to lose weight. A balanced diet contains enough carbohydrates, proteins, and fats. You should eat plenty of vegetables and fruits that are a good source of carbohydrates. Along with that, you can eat chicken, eggs, and fish to incorporate proteins into your diet. Do not forget to have milk and other dairy products like yogurt in your diet, because they are a good source of calcium. You can have fats and oils as well in enough amounts. Do not completely depend on one type of diet or do not completely exclude a particular food group. You should try making healthy eating your habit, and it is only possible when you will have a habit of eating a balanced and nutritious diet. A balanced diet helps you to keep working, otherwise, you cannot concentrate on other tasks and you would feel lazy all times. Conclusion You have a golden time of quarantine to focus on making healthy eating a habit. You do not have to go to work and have plenty of time to cook yourself. Also when the fast-food chains were closed, you can get a motivation that you can survive without eating fast food. Keep working out at home, do not make quarantine an excuse of not to work out. You can still lose weight, just if you follow the right instructions.
How Can Older People Stay Safe From This Pandemic? Older adults and people seem to be at higher risk. We can make sure that older people stay safe. But people with severe diseases like cancer, heart, lungs, and diabetes are at higher risk. They can develop more complications from the infectious disease. Because 8 out of 10 deaths in the US have been in 65 years and older. Here are some stats: Estimated percent requiring hospitalization 31-70% of adults 85 years old and older 31-59% of adults 65-84 years old Estimated percent requiring admission to an intensive care unit 6-29% of adults 85 years old and older 11-31% of adults 65-84 years old Estimated percent who died 10-27% of adults 85 years old and older 4-11% of adults 65-84 years old However, the fatality rate of people over 80 years from this pandemic is almost 15% from China. Older people do not have a robust immune system to cope with this pandemic. This pandemic is impacting the global population in drastic ways. In many countries, it is difficult for older people to stay safe and they are facing severe threats and challenges at this time. On the other hand, all age groups are at risk of exposure to the virus. However, older people can develop a severe illness if they contract due to the psychological changes that come with aging and potential health conditions. During this time of isolation, we should treat all older people treated with high respect and dignity so they stay safe. Likewise, support for older people’s families, their near ones, and their caregivers are an essential part of the countries’ comprehensive response to the pandemic. Care of Diet and Medicine During times of isolation and quarantine, older people need safe access to nutritious food, necessary supplies, money, medicine to support their physical health, and social care. Older people should have access to accurate information. So, they should be told how to stay physically and mentally fit during this pandemic and what to do if they fall sick. They are often dependent on communities and carers to maintain their daily routine. The care of mental health during troubled times is also a key consideration. Social Challenges To keep your grandparents or parents safe because you can not visit them. However, this does not mean to isolate them socially. Physical distancing is not social isolation. The older people might have isolation or mobility challenges. As a result, they might not know what to do. In many societies, seniors are most lively to live in poverty. Therefore, this makes it difficult for them to get food, and they can not even take care of them. To stay at home might be difficult. This is not asked to change their behavior forever, but just for three to four months. When you look at the curve of Wuhan and Hubei, It’s only been three months. So stay at home for three months, and it will be alright. There are some simple steps that you can do to keep them safe and fit during this pandemic. Family Get Together You can plan family gatherings not physically but virtually. This will help them to cope with their loneliness. Research shows that older people are more likely to talk with their grandchildren. Precautions in Checkups Whether it is routine checkup or emergency, take all precautionary measures. Call a doctor at home for a regular checkup for table condition or electoral procedure. Consult with a doctor before any move. You can use telehealth services like Instacre is providing free guidelines related to the pandemic and infectious virus. Encourage Activities If they are still doing their exercise and following their diet and health care routine, appreciate and encourage them. Ask them to practice all types of training like strength and flexibility etc. Plan ways if they fall sick “Expect good and prepare for the worst” thing applies here because they fall ill. This will enhance the delivery of emergency health care to them instead of unable to understand what happens. On the other hand, if you did not think about it, then it will create panic and even cause significant loss. Create a list of organizations For this, create a list of organizations that can properly guide you on what to do in that situation. For this purpose, the government of Pakistan created a helpline for the guidance of individuals. You can call on 1166 to ask for more details about the disease. Instacare is providing free counseling on this high time for serving the community. You can call on 092-317-9797-297 for guidance from medical experts. In short, there are many ways through which we can prevent them. We can engage them and keep them mentally and physically fit when this pandemic will over; they can easily follow their previous routine. Meanwhile, they need our attention and support. Loved ones check in with older adults about their support networks, and help them find ways to stay connected to these groups and routines. Some religious and civic organizations may already have a plan in place for reaching out to older adults in their community. If so, make sure that the older adults know that too, and help them connect with whatever services may be available to protect them.
How To Workout During Quarantine Period? Everyone nowadays has to stay in quarantine due to coronavirus outbreak. This is bad for health since many people just eat and sleep all day long. WHO has asked the healthy people to stay physically fit by doing workout during quarantine at their home. Gyms are already closed globally, so to stay safe and healthy we should try to work out at home. Staying physically fit will also help you to fight against coronavirus because this virus adversely affects the person’s lung. If they are already weak and unfit, they can face worse symptoms. Apart from it, exercise is necessary for ourselves. Only do exercises if you are healthy, do not do any exercise if you are having any of the coronavirus symptoms like cough, fever, and shortness of breath. In this article, we were going to discuss how to workout in quarantine? How can we motivate ourselves to go out of bed and stay active? How can we work out in quarantine despite the closed gyms? Short breaks to workout during a quarantine Doing exercise for a long period is hard for many people. Therefore they should consider doing exercises for short periods, many times a day. Doing an hour’s workout is an arduous task for those who are not used to it. But if you do 15 minutes workout four times a day, it does not seem that hard. Therefore breaking physical activity in sets make it easier to do. Resources to workout during the quarantine There is a tremendous amount of resources available out there on the internet. You can find videos on all levels ranging from beginner to advanced. Here are some exercises you can try out in your home: High knees High knees are an excellent exercise to get your heart rate up and it requires no equipment. To do this exercise, stand with your feet hip-width apart. Lift your one knee as high as you can and then quickly switch to the other one before the first one lands. Continue doing the same steps at a fast rate as if you were running. Sit-ups Sit-ups greatly engage your abdominal muscles and help tone them. To do this exercise, lie flat on your back and bend your knees. Now put your hands behind your ears and raise your head and shoulders the ground. Lower yourself again to where you started and repeat the same steps. Push-ups Push-ups are great to build strength in your arms and chest. To do this exercise, start by lying flat on your stomach on the floor, feet aligned together. Place your hands shoulder-width apart, palms facing downwards. Now try to raise yourself using your arms. Repeat the same process. If that’s hard for you, try shifting your weight to your knees instead of your feet or begin by doing push-ups against a wall and then doing the standard push-up. Jumping Jacks Jumping Jacks are great to increase your heart rate up and burn calories. To do these, start by standing upright, arms by your side and feet joined together. Now bend your knees and jump in the air. Stretch your arms over your head and spread your legs out while jumping. Return to the original position and repeat the same steps. Doing this exercise at a fast pace can burn a good amount of calories. Home-made Weights If you like lifting weights but don’t have dumbells available at your home, don’t worry. You can make your weights at home. Simply, use a left-over water bottle and fill it with water, sand, or stones and use it for weight training. If you need heavier weights, you can try using a bigger bottle like a 5 liter one. Conclusion There’s absolutely no reason not to workout during quarantine if the gyms are closed. As they say, when there is a will, there is away. You can keep yourself physically active even if you are staying at home. Do whatever you like and enjoy doing. If you like dancing, then dance. If you like weight-training then go for it. You can also modify your workouts according to your strength and the space available. Quarantine should not make you compromise on your fitness because after all, health is wealth. For more information, click here.
Mental Conditions That Can Develop In Quarantine Everyone has a different way to react to a situation. In this coronavirus pandemic, people have to strictly follow the quarantine. This could be a source of relaxation and spending time with your family members, or a source of stress for many. An abrupt change in one’s social rhythm can cause mental conditions. In this article, we will discuss the mental conditions that can develop in quarantine. What is quarantine? Firstly, we need to know what is quarantine. According to the NPR, the definition of quarantine is; “Quarantine separates and restricts the movement of people who were exposed to a contagious disease to see if they become sick.” The word quarantine was first used by the people of Venice, Italy in 1127 due to a leprosy outbreak. Then after 300 years later, the people of the United Kingdom imposed its use due to the plague outbreak. In Canada in 2003, people also went into quarantine due to the outbreak of severe acute respiratory syndrome. West African villages also practiced quarantine in 2014 due to the ebola virus outbreak. Now almost the whole world is in quarantine due to coronavirus outbreak. Mental Conditions in quarantine Following are the conditions that have high chances to get developed in a quarantine. Feeling of helplessness The effects of quarantine on mental health include a feeling of helplessness. People feel that they have no control over the situation, which haunts them. They think that they cannot go out by their will. This creates panic and negativity around people. No social activity People have to stay at home for long periods without any social gathering. This is so stressful for people especially those who are extrovert, who like to meet other people. They cannot go to a restaurant, host a party at home or sit together and play cards. There is no source of relaxation with family and friends. Since spending time with your loved ones make you a happy and healthy person. You feel refreshed while going out on a weekend for dinner or any other activity. One of the negative effects of quarantine on mental health is that people have to socially disconnect from each other, hence getting a feeling of depression. Health risks Depression and anger are the major side effects of quarantine on mental health. People start feeling anxious about what the future holds for them. They continuously think about how will they get over the situation, how are they going to do their groceries and other stuff, how will they cope with the financial strain. These things constantly keep them worried and anxious leading to depression and anger. The feeling of loneliness, sadness, fear, anxiety, and continuous stress makes them suffer from severe mental health issues. Post-traumatic stress symptoms Post-traumatic stress disease occurs when a person goes through a severe shocking, strange event. They face symptoms like panic attacks, nightmares, and anxiousness. This can also happen when people have to go through quarantine for a long period. The adverse effects of quarantine on mental health are so severe that they need time to completely wipe out. Some people can even start drugs and alcohol abuse. These habits are usually carried till three years after the end of quarantine. Claustrophobic people Quarantine is like hell for people who suffer from claustrophobia. Locking them up in a small tight place makes them suffer from panic attacks and anxiety. They continuously have to tell themselves that this will be over. Since these people feel suffocated in small places, they have to spend day and night at a single place in quarantine. This could deteriorate their mental health a lot. Stress for elderly The elderly people are already at risk of catching the coronavirus. They strictly have to stay at home for long periods. Since many elderly people are already dependent on people, quarantine adds more to their stress. They feel so low and depressed by lying on the bed the whole day and night. A little outing can refresh them, which is impossible in quarantine. What to do? Since the whole country is under lockdown currently, and social distancing is must, the best solution is to consult a doctor remotely. Instacare is providing free corona consultations to diagnose if you have corona or not. Also, the following video might help you. We can just hope to get out of the quarantine soon. This phase of quarantine is so stressful for all the people. But, at the same time, we should try to be more constructive at home. We can do many things to keep us entertained. Doing activities related to art and craft, painting, reading, gardening, decorating home can help us to get rid of stress and boredom. Do little new activities daily to keep yourself protected from mental illness. Try not to worry about little things that affect mental health.
