It’s indeed, a difficult phase that the entire human race is facing today. In a matter of a day, the whole world has turned upside down.
Where one day, everyone was the king or queen of their
own life, the next day they had to be quarantined – locked down, practice
social distancing, and give up on their lifestyle that they had actually grown
Right from small children, teens, young adults, aged
people, everyone has been facing the brunt of this ugly life threatening
Now, there has been a lot of buzz around this
situation and health has become a priority. In the past where everyone had an
excuse to not look after themselves, they have understood the importance and
essence of staying healthy and fit at all times.
There has also been a buzz of a numerous immunity
boosting foods, and now the market has been flooded with so many advices, that
everyone is actually confused, which advice to pick up and which to let go.
Let me simplify it for you.
Health is not only given to us by the food we eat, but
is also determined by the psychological health.
Nourishment is always both for the soul and body. It
is a whole package, if your mental peace is imbalanced then no matter what you
feed your body, and how healthy it is it will not accept it wholly and will
also not reap the entire benefits of it.
So, here’s how you can structure your day, to accommodate
both life during and after Covid 19.
Always ensure that you wake up with the sunrise and
sleep with the moon up in the sky.
The body has a natural clock set in it, called the circadian
rhythm. Our hormones are timed in with this. A disturbance to your circadian
rhythm can disturb the secretion of important hormones.
One very important hormone is your cortisol hormone
which is effected by your circadian rhythm. An over or under active cortisol
hormone can become metabolic inhibitor there by turning your body sluggish,
giving out continuous stress signals and there by leading to fat gain or
creating fat reserves.
Sleeping and waking up on time ensures, you are active
physically over longer durations, have proper eating windows schedule.
A good sleep pattern helps set up a good eating
plenty of water and fluids.
Rehydrating and replenishing your body with the
natural elixir of life is the next step.
– 1.5 liters – 2lits/ day
Adult women –
2lits – 2.5lits/Day
Lactating woman – 3lits/day
Adult Man –
Water is an important part of our well-being. It is
also often one of the most underestimated part of well-being. Our body needs
water for all its functions.
Our internal organs cannot function properly without
Start your day with a glass of water and then go ahead
with your daily chores and jobs.
a workout, yoga and meditation routine.
The physical well-being of our bodies is very much
dependent on how active we are.
Squeeze in just 30 mins of work out, ten mins of yoga and
20 mins of meditation, we have ticked majority of the health parameters in this
No matter how physically active our day looks like, it’s
always better to add in dedicated physical active.
How does a
workout session help you?
Any kind of dedicated physical workout helps in maintaining
and building your muscle mass.
The more muscle mass the stronger your metabolism, the
longer period you keep burning calories.
Download apps for the basic know how of which workout
to choose for your body type.
that has artificial coloring, taste enhancers and is processed and packaged.
healthy easy meals at home.
portions of salads, 2 portions of fruits for your micronutrients in diet.
200gms of whole carbs like oats, rice, millets.
300gms of supreme quality of protein like Fish, Chicken, Eggs, Cottage Cheese, Tofu,
Soy Chunks, Legumes, Pulses.
meals at regular intervals.
Immunity through foods is a real thing, however it doesn’t
work like Harry Potters magic wand!
Eating clean, making it a conscious lifestyle change
is how you can achieve it.
A brew made of
Lemon grass, ginger, cinnamon and carom seeds
A brew made of
Fenugreek seeds, Fennel Seeds, Carom seeds and Cumin seeds. (beneficial for
You can also
have herbal teas.
with mint paste.
Aam Panna (use
Jaggery or Stevia)
Red Oumpkin/ Butternut Squash
Vitamin D supplement
Vitamin E tablet.
Note: The above foods are high in calories. To be
consumed in moderation.
Quarantine is one time where we are all holed up in
our houses, whether we like it or not.
The best way to keep our mind fresh and positive would
Pick up a long-lost
Read a book
Get in touch
with long lost friends.
innovative ways to implement, to enhance your work. This will help you stay
focused on your work even though you are off it for a prolonged period.
Last but not the
least try maintaining a gratitude dairy.
Wash your hands regularly.
Do not eat unsafe, uncovered food.
Sanitize your hands, home and work desks.
Wear masks if stepping out.
Maintain social distancing.
pointers for elderly
Keep a track of their medicines.
Follow up with the doctors on call/ video call
Ensure that they consume only those specific recommended
fruits, if suffering from any medical condition.
Vitamin C is an immunity booster. If oranges and
lemons cannot be added due to their high potassium content, talk to your doctor
for a Multivitamin with Vit C.
Include healthy fats like ghee and butter in
Keep protein intake in check.
Remind them to take short walks every 30 to 45mins.
Music is a great way unwind a long quarantined day.
Help them connect on social media with long lost
friends and relatives.
Stay Healthy, Eat Rrite!!!
For any help or guidance further required you can get
in touch with me at the mentioned number or mail.