Staying Healthy In Isolation
What Can You Do To Boost Your Health When Options Are Limited
A worldwide pandemic, earthquakes in Utah, and social isolation have turned our lives upside down in just a few weeks. Fear and stress may be high, kids are home from school, and many of our usual coping strategies aren’t available.
While it is tempting to curl up with a bowl of snacks and watch Netflix all day, life must go on. This situation may last a while, so we need to take good care of ourselves and our families so we can stay healthy now and be in good condition when this is over.
Here are some basic health practices that apply all the time, but especially now when our options are limited.
We may be in social isolation, but unless you or a member of your household is actively sick, you are not required to stay inside your home.
Fresh air, sunshine, and light exercise such as walking or biking can do wonders for your physical and mental health. Just be sure to avoid crowded areas and maintain 6 feet of distance from people who are not in your household.
If you are sick or are not comfortable leaving your home, sit on a balcony or patio. Go to the back yard, if you have one, and enjoy some fresh air and sunshine. At the very least, sit near an open window every once in a while.
Exercise gets your blood flowing and lungs pumping. It’s ideal to get at least 30 minutes of exercise each day—exercise that raises your heart rate and causes you to breathe more deeply. If you are used to going to a gym, find workouts online that you can do at home. Take a brisk walk or run in the park. Run up and down the stairs a few times. Dance in your living room with your kids. Just do something to move your body every day.
Limit Sugar and Processed Foods
In stressful and uncertain times like these, it’s easy to rely on so-called “comfort foods” that are high in sugar, unhealthy fats, and preservatives. You don’t have to cut them out completely—everyone loves a treat now and then. But be careful to avoid bingeing or eating mindlessly to avoid boredom or stress. Go outside for a walk instead. You’ll be much happier if you do.
Eat Your Vegetables—and Fruit!
Toilet paper and hand sanitizer may be hard to find these days, but most stores still have plenty of fresh produce. Apples, oranges, carrots, celery, and cabbage store for a long time in the refrigerator. Get creative and try a new vegetable a week.
If you can’t get fresh vegetables or want to store produce longer, remember that frozen vegetables are just as healthy as fresh. If you buy canned vegetables and fruit, look for low-sodium varieties that are canned in water.
However you eat them, strive to eat at least 5 servings a day...
Here’s a smoothie recipe that will give you at least 3 servings in one meal
1-2 handfuls baby spinach
½ c frozen cherries, peaches, or strawberries
½ c frozen blueberries
1-2 Tbsp nut butter of choice
1 serving collagen peptides or protein powder (optional)
2 c coconut milk (from a carton) or other milk of choice
Combine in a blender jar and blend until smooth.
Makes about 3 cups
Take Your Vitamins
Everyone’s concerned about immunity these days, as they should be. Here are the vitamins Dr. Watt recommends for his patients:
- Multivitamin with minerals
- Vitamin D3
- Vitamin C
Take Care of Your Gut
About 70% of your immune system is in your gut, so taking good care of your gut takes care of your whole body.
- Take a good probiotic or eat probiotic foods, such as fermented vegetables.
- Eat plenty of fiber, preferably from plant foods.
- Drink plenty of water.