5 Diet and Fitness Tips

1. vital health tips to boost immunity, stay healthy during COVID-19

Here are 5 vital health tips to boost immunity, stay healthy during COVID-19 pandemic.

Connect with the Soil, Boost your immunity

For those who are in some way in contact with the soil, especially now with the virus, your ability to resist such invasions upon your life will be greatly enhanced.

Eat more raw food

All the ingredients necessary for digesting food are not in the body alone; the food also brings these enzymes. When you cook the food, you are largely destroying these enzymes.

Take a shower before you sleep

Always go for cold or lukewarm showers, not hot showers, in the night before bed. It will make you alert. You will fall asleep 20-30 minutes later, but you will sleep better.

Detoxify your body: Drink water with care

Water has a tremendous memory. There have been many experiments in this direction. Let us say your tap water from the waterworks was pumped forcefully through fifty bends, and then up to your apartment. They say after going through these bends, about 60 per cent of the water has turned poisonous. When it comes in the tap, if you immediately drink it, it will work as a poison in your system. If you take it and hold it for some time, it will undo itself again – because the poisoning is not chemical but on the molecular level.

Give your stomach a break!

An empty stomach and hunger are two different things. Hunger means your energy levels start dropping, but an empty stomach is a good thing. Your body and your brain work at their best only when your stomach is empty.

2. Coronavirus (COVID-19) Prevention & Health Tips

The COVID-19 is an infectious disease similar to the cold. It travels in droplets when you cough and sneeze, and in other body fluids. Personal hygiene is the best prevention.

Wash your hands often, for at least 20 seconds, with soap and water or an alcohol-based hand rub.
Avoid touching your eyes, nose, or mouth with unwashed hands
Avoid close contact with people who are sick

Watch for these symptoms of coronavirus: runny nose, headache, cough, sore throat, fever and a general ill feeling.

Stay home if you have cold-like symptoms or suspect you may have COVID-19. Cover your mouth and nose with a tissue when you cough or sneeze, then throw the tissue in the trash and wash your hands. Clean and disinfect objects and surfaces that you touch. Avoid close contact with others and stay home while you are sick. Drink plenty of liquids and get extra rest. Contact your health provider with any concerns.

The coronavirus situation is still rapidly evolving and recommendations are subject to change as additional information becomes available.

Protecting yourself while caring for someone with COVID-19

Keep your hands clean and away from your face.Frequently wash your hands with soap and water for at least 20 seconds, especially after being in close contact or in the same room as the sick person.
Wear a face mask. If you need to be in the same room with the person who is ill and he or she isn't able to wear a face mask, wear a face mask.
Clean your home frequently. Every day, use household cleaning sprays or wipes to clean surfaces that are often touched, including counters, tabletops and doorknobs.
Be careful with laundry. Dont shake dirty laundry. Use regular detergent to wash the sick person's laundry.
Be careful with dishes. Wear gloves when handling dishes, cups or utensils used by the sick person.
Avoid direct contact with the sick persons bodily fluids.Wear disposable gloves and a face mask when providing oral and respiratory care and when handling stool, urine or other waste.
Avoid having unnecessary visitors in your home. Don't allow visitors until the sick person has completely recovered and has no signs or symptoms of COVID-19.

3. Food and nutrition tips during self-quarantine

As countries are taking stronger measures to contain the spread of COVID-19, self-quarantine and the temporary closing of businesses may affect normal food-related practices. Healthy individuals, as well as those showing acute respiratory disease symptoms, are being requested to stay at home. In some countries, restaurants and take-away offers are being limited and some fresh items are becoming less available.

Make a plan - take only what you need
Be strategic about the use of ingredients - prioritize fresh products
Prepare home-cooked meals
Take advantage of food delivery options
Be aware of portion sizes
Follow safe food handling practices
Limit your salt intake
Limit your sugar intake
Limit your fat intake
Consume enough fibre
Stay hydrated
Avoid alcohol or at least reduce your alcohol consumption
Enjoy family meals

4. How to Stress reduction ?

Try a multi-pronged method that includes a balanced and personal approach to each of the following basic components to a healthy lifestyle:

1. Maintain a balanced diet
2. Exercise regularly
3. Set aside enough time for sleep/rest
4. Get enough social support — use technology creatively to meet with friends/family
5. Set aside time for relaxation
6. Spiritual practice, if any
7. Engage with favorite art/culture/entertainment (many museums and cultural centers offer virtual experiences!)

5. How to Protect Yourself & OthersHow to Protect Yourself & Others

Important Ways to Slow the Spread
1. Wear a mask that covers your nose and mouth to help protect yourself and others.
2. Stay 6 feet apart from others who don’t live with you.
3. Get a COVID-19 vaccine when it is available to you.
4. Avoid crowds and poorly ventilated indoor spaces.
5. Wash your hands often with soap and water. Use hand sanitizer if soap and water aren’t available.

6. Watch Your
Posture

Good posture is not just great for your back and neck, but also allows you to breathe properly and increases concentration and thinking ability. To improve your posture:

Get a good quality office chair, one with firm and dense cushioning and back support.
Instead of resting your weight on a particular foot, plant both feet flat on the floor.
Set a reminder to check your posture. This can be in the form of a post-it note, an alarm on your phone or an email reminder.

7. Focus on Deep
Breathing

When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.
You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.

8. Sleep is
Important

Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.
To get a restful sleep:

Create a sleep schedule and stick to it. Reading a book, listening to relaxing music, or taking a warm shower can help in relaxing your body.
Avoid watching TV or surfing on your mobile as this can interfere with your sleep.
Pay attention to what you eat and drink. Going to bed hungry or stuffing yourself too much can cause discomfort and keep you awake.

9. Eat Healthy and On Time

Foods which are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.

Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.
Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.
To keep your energy up and your metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.
Have sufficient liquids through the day to avoid dehydration.
Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.

10. Integrate Activity
into Your Everyday Life

Vigorous exercise is important. However, if your hectic schedule leaves you with no time to hit the gym, you can try integrating some activity in the course of the day for increasing your productivity and staying fit.

Take a walk when you are conversing on the phone.
Instead of the lift, take the stairs.
Take short breaks and step away from workstation.
Workouts at home, such as sit-ups, push-ups, crunches, lunges and squats, keep you in shape.

These health hacks will ensure that you stay afloat even with your long to-do list. If you too have some amazing health tips for busy people, then do share them with us in the comments below!

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