In the context of global self-isolation, many have received more free time. At the same time, we were constantly reminded of the need for daily hygiene. Now that lockdowns are easing and public spaces are reopening, personal hygiene is even more important to keep yourself as healthy as possible. Here are some healthy habits that will help improve your health as you return to normal.
1. Mindful eating
During the lockdown, people are more likely to cook at home. In addition, the delivery of products and ready-made ingredients for dishes makes this process easier and more convenient. With the return to the usual daily routine, it is tempting to return to the old habits - eating in cafes and restaurants or skipping meals.
According to the USDA, eating at cafes and restaurants can increase your calories by several hundred, mostly from sugars and fats. If you're looking to stick to a healthy diet, but don't want to sacrifice speed and convenience in getting back to your normal routine, then there are alternatives for you.
With protein powders, you can make a nutritious shake on the go. Many protein powders contain whey , which is a by-product of milk. If you are unable to consume dairy products, a pea protein powder may be a good option for you . For other dietary restrictions, you can try paleo protein powder . Protein powders can be used as a quick meal replacement or alternative to cafes and restaurants.
Some research shows that beneficial gut microflora can positively influence the functioning of the immune system. One study suggests that a varied diet contributes to the development of the gut microbiome.
Probiotics can help the growth of beneficial bacteria in the gastrointestinal tract and support a healthy immune system. Various strains of probiotics have been found in our gut to help maintain a healthy balance of gut microflora. Some studies suggest that probiotics may help prevent infections, inhibit the growth of Helicobacter pylori bacteria, reduce intestinal inflammation, and prevent allergies.
2. Regular physical activity
Many people believe that exercise is necessary to maintain a healthy weight. But besides this, regular physical activity helps to increase energy, mental clarity, muscle tone, and reduce the risk of developing diseases of the cardiovascular system. Exercise can also improve mood by releasing endorphins (compounds produced by the body to relieve pain and stress). They create a feeling of well-being and a positive mood in general, as well as suppress the feeling of pain.
With the opening of fitness centers, many are gradually returning to regular workouts in the halls. However, during self-isolation, a lot of people have shown creativity in home workouts. Being engaged at home, you can keep yourself in shape with greater comfort than if you go to the gym. Many fitness centers have launched online workouts, and there are many home workout programs online that will make it easier for you to stay motivated.
If you need extra nutritional support for your workouts, pre-workout powders can help give you the energy you need to exercise. Research shows that pre-workout supplementation with beta-alanine , creatine , and BCAAs can improve strength training performance and muscle strength.
Regular exercise can also have an anti-inflammatory effect and support a healthy immune system. Both of these factors are extremely important for health and well-being in general.
3. A good night's sleep
With the lifting of the self-isolation regime, many will return to their normal work schedule. Therefore, it is especially important to maintain a healthy sleep pattern. The National Sleep Institute estimates that 30% of the population suffers from insomnia. Symptoms of insomnia: difficulty falling asleep, frequent awakenings, waking up feeling tired.
Sleeping less than 7-8 hours per night can increase the risk of obesity, cardiovascular disease, diabetes, and weakened immune systems. Lack of good sleep may also be associated with a shorter life expectancy.
The circadian rhythm, the internal clock of our body, is responsible for the cycle of falling asleep and waking up. Melatonin , a hormone produced in the pineal gland of the brain, plays an important role in this mechanism . As night approaches, melatonin levels rise to make it easier to fall asleep.
Research has shown that melatonin supplementation can increase the amount of sleep you can get if you have disrupted sleep schedules, help manage jet lag fatigue, regulate your body's sleep-wake cycle, and decrease the time it takes you to fall asleep in people with delayed onset sleep phases. If possible, discuss potential side effects with your doctor before starting melatonin.
In addition, according to one study, a warm bath 90 minutes before bedtime can help you fall asleep more quickly. In this case, for additional relaxation, you can add Epsom salts , which contain magnesium .
4. stress management
Stress is bad for the body for many reasons. One Swedish study claims that stressful work environments can increase the incidence of insomnia. An estimated 43% of the population experience negative health effects from stress.
Stress is regulated by the adrenal glands, small organs located above the kidneys. These glands produce cortisol, a hormone that determines the fight-or-flight response to stress. Chronic stress can cause weight gain, sleep problems, heart disease, and bad mood.
Eating a healthy diet, exercising regularly, and getting enough sleep can help reduce stress. Adaptogen plants may also be helpful in mitigating the body's response to stress and may have a generally calming effect. Ashwagandha , used in Ayurvedic practices , may be helpful in relieving stress and anxiety, according to a 2014 study . Some research suggests that other adaptogen herbs can help reduce stress, including Siberian ginseng , holy basil , rhodiola , and lemongrass .
5. Proper hygiene
Due to the pandemic, many have become much more careful about personal hygiene. With the lifting of bans, it is important not to give up these habits in order to minimize health risks.
Keeping your hands clean is an important habit that can limit the spread of disease. Washing your hands with soap is more effective in removing dirt and germs from your skin than just rinsing with water. According to a recent study by University College London, moderate hand washing 6-10 times a day can reduce the risk of contracting infectious diseases. For maximum effectiveness, it is important to wash your hands properly.
How to properly wash your hands:
completely wet your palms under warm water;
apply a generous amount of soap and lather;
rub your palms for 20 seconds, washing the places between the fingers, under the nails, on the outside and inside of the palms, wrists and forearms;
wash off the soap under clean running water, while rubbing your palms together;
dry your hands with a paper towel, clean cloth, or under a hand dryer;
Wrap your hand in a paper towel to prevent re-entry of germs when you turn off the faucet.
Hand sanitizer , although not a complete replacement for hand washing, can be a convenient alternative if hand washing is not possible, or there is no noticeable dirt on the hands. Hand sanitizers are usually sold in the form of gels or wipes. An antiseptic with a concentration of 60-95% ethyl or isopropyl alcohol may be more effective in killing harmful microorganisms.
Due to exposure to alcohol, frequent use of antiseptic can lead to dry hands, which can be reduced with hand lotion .
In more than 50 countries around the world, with the lifting of the self-isolation regime, the mandatory wearing of protective masks is introduced . For places where wearing masks is not mandatory, the World Health Organization recommends wearing a mask for any symptoms of illness to limit the spread of infection.
Our health and well-being depend on many factors. To maintain good health and excellent well-being, I recommend that you adhere to all the habits described in the article.
0 Comments