So, what can we do to maintain our health?
Sleep Habits
The first and most important step we can take is to maintain quality sleep schedules. Sleep is a crucial activity that allows our bodies to recover from daily wear and tear we experience. Sleep also prevents chronic inflammation that can decrease the function of our immune systems. Here are some tips to help maintain a sleep schedule:
- Set an alarm-continue to wake up at the same time every day
- Follow a schedule-complete work tasks or school assignments at consistent times
- Limit screen time before bed-eliminate electronic use at least 1-hour before bedtime
Even if we do not have a daily exercise routine, social distancing has interrupted routine daily activity. Physical activity helps our mental health by improving mood and reducing stress. Physical activity is key to maintaining our health during this stressful time. Daily activity supports a healthy diet and helps to prevent chronic diseases such as diabetes, heart disease, and cancer. Regular activity also promotes better quality and length of sleep. A simple stroll or run in the neighborhood or a hike in the woods (please make sure to follow social distancing rules) can help to replace a typical daily activity routine. Here is a list of other family-friendly activities to keep everyone active and healthy during this time:
- Have a dance party
- Hide and Seek
- Tag
- Ride bicycles
- Yoga
- Make chores fun (sing and dance)
- In-home scavenger hunt
- Jump rope
Although most of us are working from home, meals from scratch every day may be time-consuming. In addition to our work, we must assist with homeschooling our children requiring us to work longer hours each day. Access to healthy staple foods may be limited. When possible choose nutritious shelf-stable options:
- Whole-grain bread, pasta, rice, cereals, and tortillas
- Fruits, vegetables, and beans/legumes that are fresh, frozen, or low sodium and sugar-free canned options
- Choose longer-lasting fresh produce, like apples, oranges, celery, potatoes, and onions.
- Make sure to wash all fresh produce (Visit the CDC website for food safety tips: https://www.cdc.gov/foodsafety/index.html)
- Low sodium canned/jar pasta sauces, salsas, soups, and broths
- Salt-free seasonings, dried herbs, and spices
- Low-fat or non-fat dairy products such as yogurt, milk (check “best/sell by” dates), and non-refrigerated options
- Protein options such as low-sodium canned chicken, tuna, nuts/nut butters, and seeds
To reduce time in the grocery store, spend time organizing the grocery list according to the store layout, planning meals, and creating healthy recipes that utilize shelf-stable items. When creating recipes, consider substitutions for unavailable items. Try to make one-pot meals like stews and soups that can be frozen and are simple to clean up. Enjoy family by focusing on mealtimes that include everyone in preparation and clean up.
For recipe ideas visit:
· The USDA: https://www.fns.usda.gov/tn/recipes-cacfp
· Team Nutrition: https://www.fns.usda.gov/tn/team-nutrition-recipes
· Cooking Matters: https://cookingmatters.org/recipes
· Eating Well: http://www.eatingwell.com/article/7677536/3-ingredient-pantry-dinners/
· Taste of Home: https://www.tasteofhome.com/
References
http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/
