After this period of self-isolation at home, we emerge either weaker or fatter. Those who do not know or do not like to cook can enter the first category, and in the absence of any temptation from the fridge, eat less. But in the second category you can find thouse who are bored, and enjoy cooking or snacking.
Do you belong to the category of those who simply cannot refrain from ranting? Find out that the chaotic meal between meals is the number one enemy of the figure. Firstly because you risk exceeding the measure and consume too many calories, secondly because this type of "snack" consists of foods high in fat or too sweet.
Here are some tricks to keep you busy!
Get rid of temptations. First of all, you are no longer stocked with chocolates, biscuits, chips, in the idea that it is "better to be at home". If they are, you'll think of them.
Eat neatly, at fixed hours and every three hours. This way, you do not risk hypoglycaemia, do not lower your blood glucose so that you feel the need to replace it. Nutritionists recommend small and thick meals rather than staying hungry. Then you fall easier in temptation and eat more calories than necessary.
The two snacks of the day contain low calorie but healthy foods. Give up pastry, chips and biscuits with chocolate and choose natural yogurts, oily fruits, bananas, raw vegetables (carrot pieces, gooseberries, cucumbers, peppers).
Difference between hunger and temptation.Nowadays, we do not eat from hunger, in the true sense of the word. We crave lust, boredom or nervousness. One trick is to use the fruit test: ask yourself if you have eaten a fruit. If so, then you may be hungry. If not, it's probably just a craving for something sweet or unhealthy, in which case it's good to educate yourself not to make immediate decisions.
Don't forget to drink water. The body may misinterpret brain signals, and what feels like a craving for "something" may be a sign of thirst. Drink a glass and wait a few minutes. If your appetite disappears, your body just needs to hydrate.
Consume more protein and fiber. Proteins reduce appetite, especially if they are eaten at breakfast. Fibers (from whole grains, rice, raw fruits and vegetables) contain many vitamins and minerals and give you a feeling of satiety.
If you feel the need for sweets, you can prepare something healthy and natural in your home. A delicious "chocolate" can be made quickly from a teaspoon of cocoa, one of cinnamon, seeds of all kinds (what you have in the house: sunflower, pumpkin, nuts and honey for homogenization. You can also add dry pollen for added vitamins and minerals that strengthen immunity.
What is self-isolation and why do we need to follow the quarantine lockdown?
Self-isolation is such a regime when the maximum number of people do not allow contacts with each other. Simply they spend all their time at home and go out only in case of an important need. For example, buy products at the supermarket.
This is an important and practically way to deal with a pandemic. The less you contact people, the lower your risk of getting sick or infecting others. Staying healthy right now is an important help to society and the medical system, which is under heavy pressure. After all, if at the same time more people get sick than the medical facilities are able to accept, someone will not be helped. To prevent this terrible situation, stay home. Moreover, if you come up with different activities, it will not be boring at all.
From a legal point of view, the individual quarantine is applied in two ways:
(1)institutionalized quarantine (most often referred under the term quarantine), when an individual is placed by authorities in special quarantine centers for a certain period of time;
(2)home isolation (also referred to as self-isolation), when an individual has the obligation to remain in the home area for a period of time decided by the authorities.
Contact with other people should be avoided so to keep away the coronavirus infection. The World Health Organization recommends not approaching others closer than a meter, and the American Center for Disease Control and Prevention - 1.8 meters. It is believed that at this distance the virus particles will not be transmitted by coughing or sneezing. That’s why at home we feel safe, the feeling of safety is the most important now. Self-isolation means safety.
How to maintain mental health during quarantine?
Just a few months ago, quarantine and the new conditions of social distance were unimaginable for most of the world’s population. Now, isolation, uncertainty, and the loss of former ways of being are a new reality to which one has to adapt. Naturally, we can find in ourselves and loved ones a variety of reactions to what is happening: denial, depreciation, fear of infection, frustration, boredom, anger, and stressful reactions to resources (food, money, housing). Many people may encounter emotional and psychological difficulties during this period, including those who were sufficiently stable before the crisis.
You can respond with a series of “symptoms” to what is happening. Maybe you:
- began to worry more and worry about your health,
- have difficulty sleeping and eating
- problematic fall asleep and out of focus
- experiencing an exacerbation of chronic diseases
- increased the amount of alcohol, nicotine, and other substances consumed.
It is important to note that all the reactions that appear are normal, it is useful to notice them and take appropriate care to yourself and relatives. Man by nature is a social animal. And of course, the loss of habitual social functioning and isolation can cause us anxiety, depression and feelings of helplessness.
The World Health Organization published an appeal to the world population with recommendations regarding the preservation of psychological health. Among them:
- Maintain your social connections. Physical isolation in modern times is not an obstacle to emotional or professional connectedness.
- Call, write to each other, conduct video conferences.
- Try as much as possible to adhere to the personal schedule, structure of the day.
- In stressful moments, pay attention to your needs and feelings.
- Include healthy activities that you like and help you relax in your daily schedule.
- Engage your body, stick to your sleep schedule, take care of food quality.
- A constant powerful flow of news about the dynamics of the virus can contribute to the emergence of anxiety. Select a specific time of day at which you can keep track of WHO news and practice. Avoid rumors and unverified sources of information.
Seeking support in difficult times is normal. If your social structure is not enough to help you stabilize, you can go to an online psychologist or join an online therapeutic group. The European Association of Psychotherapy has published an appeal about supporting the online format of psychotherapy as a quarantine crisis measure.
After quarantine in the restaurant:
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5 things that should not be done immediately after the end of self-isolation
You should not hope that life will immediately return to its former course.
We all wait until the moment when we can hug friends, have a party or go on a trip. But do not rush. Although Coronavirus: Austria and Italy reopen some shops as lockdown eased are showing the first signs of weakening isolation measures, the situation is still serious. The death toll every day is still measured in thousands. We still do not know much about coronavirus and do not have a vaccine.
Whatever rules you enter in your area, use common sense. Here's what you definitely shouldn't do.
1. Have a party or go to a bar
Social distance measures have been introduced for a reason: they slow down the spread of the virus from person to person. A big party or gatherings in a crowded bar is a lot of contacts. If at least one of those present is a coronavirus carrier, he can transfer it to everyone else.
2. Stop washing hands
Even when restrictions are loosened, it will not mean that the coronavirus is over. Many organizations and stores will have to be reopened for economic reasons, although the virus will still spread, albeit more slowly than now.
3. Immediately visit people at high risk
Surely you would like to see elderly relatives as soon as possible, but do not rush with this. There will be no vaccine for a long time, and for people at risk, distancing is still the best way to protect. Before you go to them, think carefully about whether you really need this visit.
4. Start a big trip
When travel is allowed again, hotel and ticket prices are likely to be attractively low. But do not forget that at airports and train stations you will be in close proximity to a large number of people, which means that the risk of infection will greatly increase.
5. Throw away masks
In the future, a new outbreak of coronavirus or even some completely new infection may await us. So reusable masks are definitely not worth throwing out. When travel restrictions are loosened, it is best to combine optimism with realism. Use freedom, but do not give up precautions.