Today is day 43* of shelter-in-place—I can hardly believe it. Life as we know it has dramatically changed in a short time frame. Gone are the bustle of commuters, laughter of people dining out, the chaos of the San Francisco bar scene. On this quiet Sunday morning, I sit down to write in an effort to organize the thoughts that have been running through my mind.
Being in the nutrition field, I’ve been asked by many about how to stay healthy during this time. Research has linked healthy eating patterns to reducing risk for a multitude of chronic diseases; and what we eat now has the ability to influence our future health outcomes. Interestingly too, preliminary data has suggested that those with underlying health conditions, including heart disease, type II diabetes, and obesity, have been found to fare worse with COVID-19.
With all of us in isolation, we can still practice beneficial health habits, but I do caution against complete/dramatic lifestyle changes. Now is not the time to commit to big weight loss goals or to completely overhaul your current eating pattern. We are all trying to make it through this pandemic together and we cannot forget that our mental health is a crucial component in this puzzle. I’m writing this to offer up some proven and simple health foundational habits that perhaps you and your loved ones may be inclined to adopt…but absolutely no pressure.
Tip #1: Establish routine
Creating a routine that works well for you is a key component to developing healthy habits. For many of us, our routine looks a whole lot different during the pandemic than it otherwise would—and that’s okay! Set a sleep schedule that works well for you and be consistent. For instance, pre-pandemic I was in bed by 10pm and up around 6am. Now, bedtime has become 11ish pm (sometimes later) and up by 7:30am. I recommend carving out your meal/snack times based on your sleep schedule. This may look like eating breakfast within an hour of waking, lunch midday, and dinner around 6pm with a morning and afternoon snack shuffled in.
Tips #2: Keep it simple
Grocery shopping has become quite stressful. I used to love slowly perusing the aisles of the store checking out the different products and taking my time to select produce. Now, it’s a “get in, get out as fast as you can” experience. Choosing a few favorite, nutritious items, can help navigate this process. Create a list before entering the store and shop for a few perishable produce items and some canned/frozen choices.
- Fridge options that last longer include: spinach, bell peppers, carrots, celery, broccoli, Brussel sprouts, cabbage, radishes, and pre-cooked vacuum-sealed beets/lentils.
- Choose canned items with no salt added or rinse them before using.
- Select frozen produce with no sauce/salt added so you can season it yourself.
- Some non-produce pantry stables that are also great to have on-hand are whole-wheat pasta, quinoa, dried fruit, nuts, seeds, and low-sodium soup/broth.
- I also recommend keeping some tofu in the fridge for a nutrient-dense protein source option that lasts for a while. The pre-marinated ones that come vacuum-sealed are delicious and worth the extra calories/salt in my opinion :).
Tip #3: Get active
We are all moving around less these days. But, there are some great ways to maintain or create an active schedule. At the beginning of the week, take a few minutes to plan out your weekly at-home workouts. There’s a ton of great (and free) workouts on YouTube, as well as through some boutique fitness studios. There are also some live options offered on social media at set times, which can help you adhere to a schedule. Getting some fresh air and going for a socially distant walk/run is great exercise. I’ve found that I’m exponentially happier the days I venture outside, even if it’s just for 10 minutes.
How have you been staying healthy during the pandemic? Share in the comments!
*post was written on Sunday
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