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How to stay healthy during the pandemic; A swimmer’s point of view

✍️ International Swimmer Elvis Ali Hazarika

COVID-19 has made some remarkable changes to our lifestyles. To cope with these sudden changes, many of us ate and drank more while sitting at home. One year later, these habits have resulted in many of us feeling unfit than we were before the pandemic.50% of people said that they put on weight during lockdown.
“Next time you find yourself heading to the fridge, ask yourself, ‘Am I truly hungry?’ If not, ask yourself, ‘What am I actually hungry for?'”

If you’re bored then what you’re seeking is stimulation, not food. You could try playing some games like sudoku, or read a book to keep yourself occupied. If you’re feeling low take a warm bubble bath. If you’re feeling stressed, get outside for a walk in the fresh air, or try a home workout online in your living room to get the blood pumping. Evidence shows that exercise can really bring stress levels down.
If you’re feeling anxious, you could try some meditation apps or yoga to keep you grounded in the present.

At mealtimes, try to build a balanced diet using these strategies. Aim for half the plate to be made up of vegetables. Vegetables are low in calories, a great source of fibre and rich in vitamins and minerals. A quarter of your plate should be protein, either animal or plant-based. This is the part of the meal that fills you up and keeps you feeling full for longer which helps reduce snacking in between meals. The remainder of your plate can be made up of complex carbohydrates like wholewheat pasta, brown rice or sweet potatoes.

Stay hydrated The body’s cues for thirst due to dehydration can often be confused with hunger. Any drinks, except alcohol, contribute towards your fluid intake, and you’ll need more if you’re partaking in regular exercise.

To ensure hand hygiene, experts and doctors recommend washing hands with soap or using an alcohol-based rub, regularly. While hand sanitisers do kick away germs, they take good bacteria essential in building immunity, as well.

Yogurt is a natural probiotic and aids in the formation of good bacteria in our body. Remember, it has to be freshly made. If you have sore throat regardless of the cause, yogurt might worsen it but for better immunity, you need probiotics so you can resort to supplements.The golden spice turmeric is known for its anti-oxidant and anti-inflammatory properties. Curcumin, the compound present in turmeric is a very potent agent and aids in healing of wounds and infections. This is the reason, it is often suggested to have turmeric milk. Most people have it (turmeric) in the wrong way. If you are having haldi (turmeric), don’t have it in water, instead, boil it in the milk and have the popular turmeric milk. You can also take it with coconut oil and black pepper.

Natural Anti-virus Foods: Tulsi leaves, star anise (a spice), garlic, and ginger are some of the natural anti-virus food items which gives protection from seasonal flu as well.
Vitamins: Among all kinds of Vitamins, Vitamin C and Vitamin D play a major role in strengthening one’s immunity. For the same, one should have more citrus fruits and vegetables like Amla, Lemon, Orange and others. Also, egg yolks and mushrooms are a good source of Vitamin D.

Zinc: It is another nutrient that helps your immune system and metabolism function. An individual can either take Zinc supplements or inculcate in their diet through cashews, pumpkin seeds, chickpeas, among others.

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