{"id":10584,"date":"2020-05-19T11:41:10","date_gmt":"2020-05-19T03:41:10","guid":{"rendered":"https:\/\/leasing.dmcihomes.com\/blog\/?p=10584"},"modified":"2023-01-11T14:35:13","modified_gmt":"2023-01-11T06:35:13","slug":"healthy-changes-should-do-at-home","status":"publish","type":"post","link":"https:\/\/leasing.dmcihomes.com\/blog\/healthy-changes-should-do-at-home\/","title":{"rendered":"4 Healthy Changes You Should Do at Home"},"content":{"rendered":"

It is now more than ever that you should be making healthy changes in your lifestyle. The COVID-19 global pandemic is everyone’s fight. There is no vaccine yet, so, your best and only weapon is social distancing and a strong immune system.<\/span><\/p>\n

Earlier reports suggested that the novel <\/span>coronavirus attacks those who are most vulnerable <\/span><\/a>in society. That includes the elderly, persons with disability, pregnant women, and other immunocompromised individuals. However, several perfectly healthy adults, many are young, have also fallen victim to the virus.<\/span><\/p>\n

About 20% of the total global population is forced to stay indoors to stop the spread of COVID-19. But staying at home for long periods of time can take a toll on your physical and mental health. You have limited access to natural sunlight and open spaces, which are essential to managing stress. Also, people have the tendency to stock up canned goods, instant noodles, chips, and other easy-to-prepare food during crises.<\/span><\/p>\n

An unhealthy diet and sedentary lifestyle will not help you battle the coronavirus. Remember that your goal is to have a <\/span>fitness game plan<\/span><\/a> to boost your immune system and manage your anxiety and stress levels while in your condo home.<\/span><\/p>\n

Here is a guide on healthy lifestyle changes you should start today.<\/span><\/p>\n

1. Cook healthy and delicious meals<\/h3>\n

\"bowlPhoto courtesy of <\/span>Jer Chung<\/span><\/a> via Pexels<\/span><\/em><\/p>\n

Are you eating instant noodles again? That is too much salt and preservatives! Are you ordering pizza and greasy fried chicken again? Too many bad fats. Since you are staying at home, take this chance to cook your hot meals. Buy more vegetables, meats, beans, and grains. Cook pasta, roast chicken, and even bake cookies.<\/span><\/p>\n

What should your daily diet consist of?<\/strong><\/p>\n

Protein<\/strong> is your best source of energy. The body needs it to build, maintain, and repair tissues, cells, and organs. Protein-rich foods also support your mood and cognitive function. Good sources of high-quality protein include seafood, poultry, dairy products, beans, nuts and seeds, and soy products like tofu.<\/span><\/p>\n

Good fats<\/strong> (monounsaturated fats and polyunsaturated fats) protect your brain and heart and help improve mood. These healthy fats can also trim your weight. Make sure you have these good fats in your daily diet: olive and sesame oils, avocados, peanut butter, flaxseed, fatty fish (salmon, tuna, mackerel), soybean and soy milk.<\/span><\/p>\n

Fiber<\/strong> lowers your risk for serious ailments such as heart disease, stroke, and diabetes. Dietary fiber is best for weight loss and boosting skincare. Include these high-fiber foods in your diet: cereals, pasta, rice (preferably brown), vegetables, fruits, legumes, whole-grain crackers.<\/span><\/p>\n

Calcium<\/strong> is beneficial for people with anxiety, depression, and sleep problems. Most importantly, it promotes bone health. Good sources of calcium include milk and other dairy products, yogurt, green leafy vegetables, grains, and orange juice.<\/span><\/p>\n

Carbohydrates<\/strong> are amazing sources of energy. But not all carbs are good for you. Complex carbohydrates digest slowly and can cause a rise in blood sugar. Include these good carbs in your meals: brown rice, oatmeal, celery, kidney beans, peas, peanuts, apples, bananas, and pears.<\/span><\/p>\n

Not used to cooking? This is the time to learn. Try out your mom’s<\/span> healthy and tasty recipes<\/span><\/a> or check out cooking videos online. Do a healthy start while you’re on self-quarantine. Cook your own food at home.<\/span><\/p>\n

2. Stay physically active within the four corners of your home<\/h3>\n

\"womanPhoto courtesy of <\/em><\/span>Elly Fairytale<\/span><\/a> via Pexels<\/span><\/em><\/p>\n

The temptation of staying on the couch and binge-watching Netflix is just too strong these days. Not only is a sedentary lifestyle not good for your physical health. It is not helping you cope with all the anxiety that comes with the global pandemic. You can get active inside your rental condo in a lot of ways. You can declutter and clean your space, scrub off the tiles in your bathroom, shine rusty metal fixtures, and do simple home exercises.<\/span><\/p>\n

The<\/span> Mayo Clinic<\/span><\/a> recommends that healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week or a combination of both.<\/span><\/p>\n

Strength training exercises should be done for all muscle groups at least twice a week. You do not need a large space or gym equipment. You can do <\/span>at-home workouts<\/span><\/a> such as chair squats, pushups, and stationary lunges.<\/span><\/p>\n

3. Get restful sleep at night<\/h3>\n

\"photoPhoto courtesy of <\/em><\/span>Andrea Piacquadio<\/span><\/a> via Pexels<\/span><\/em><\/p>\n

Make healthy changes in your life. It is time to hit the sack early in the night. You are asked to stay indoors to stop the spread of COVID-19 and that includes lowering your risk of contracting it. You are not doing anybody a favor by staying up all night playing online games or watching TV series.<\/span><\/p>\n

Sleep specialists recommend adults (aged 18 \u2013 64) to get at 7 to 9 hours of quality sleep each night. Older adults (aged 65+) should be snoozing for 7 to 8 hours each night.<\/span><\/p>\n

What are the benefits of a good night’s sleep?<\/strong><\/p>\n