Many people want to lose weight or want to get fit. Believe me, those goals are commendable, and making a decision to accomplish them is amazing. However, these goals should be viewed as subgoals. The main objective should be to live a healthy life. But you may be wondering how to stay healthy during the coronavirus.
There are many ways to protect against COVID-19. One of the things to remember is that the most powerful weapon in the protection against COVID-19, or any other virus, is a healthy immune system. In order to stay healthy in general, you must address multiple aspects of your daily routine. Let’s take a look at some of the things that can help you stay healthy.
TIPS TO STAY HEALTHY
- HAVE A CLEAN DIET WITH MACRONUTRIENT BALANCE:
- CARBS: Your body needs 5 to 9 servings of fruits and vegetables every day. So you should eat at least 3 servings of vegetables and 2 servings of fruit per day. Try to eat the most nutritious vegetables more often. Have more dark-green vegetables (broccoli, kale, spinach, chard, etc.), red and orange vegetables (carrots, tomatoes, red peppers, etc.), and other vegetables like avocado, cabbage, beets, and mushrooms. You should also eat beans and peas, but have a minimum amount of starchy vegetables (potatoes, plantains, corn, etc.). Keep in mind that the best way to consume them is in their fresh raw form instead of canned. Simultaneously, you should aim to buy organic produce to avoid increasing your internal toxicity.
- FATS: Incorporate healthy fats into your diet [avocado, coconut oil, extra virgin olive oil, nuts, and nut butters, seeds (chia, flax, hemp, pumpkin, sunflower, sesame, etc.), fatty fish (salmon, sardines, mackerel, herring, etc.), and grass-fed hormone-free animal products (meats, butter, ghee, etc.)].
- PROTEIN: Eat protein more protein [eggs, chicken, small fish (salmon, sardines, anchovies, etc.), whey protein, and red meat – occasionally]. Aim for antibiotic-free organic chicken, wild-caught fish, and organic grass-fed red meat. If you are vegetarian, incorporate spirulina, hemp, tempeh, quinoa, legumes, peanuts, nuts, and chia seeds.
- ELIMINATE OR DECREASE JUNK FOOD CONSUMPTION: Try to avoid the habitual consumption of processed foods, fast-food, soda, etc. Do not have junk food in your house since being easily available makes it hard to resist. Substitute for healthier snacks.
- DRINK MORE WATER: Water is not only amazing for your body but can boost your metabolism. Drink a couple of glasses of water half an hour before your meals and you’ll probably eat less. Plus, if you switch the drinks you currently consume for water, you can decrease your overall caloric intake.
- FAST: Intermittent Fasting (IF) gives your body a break, allowing it to do some cleansing at a cellular level. Not eating for at least 14 hours a day helps your body to get rid of damaged cells and revitalizes you. IF has positive effects on your appearance, blood pressure, cardiovascular system, cholesterol and insulin levels, and much more.
- EXERCISE REGULARLY: You need at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. This can be split into thirty minutes of cardio a day, five times a week. Additionally, you need to engage in muscle-strengthening activities (such as lifting weights, calisthenics, or using resistance bands) that involve all major muscle groups on 2 or more days a week.
- DETOX: Cleanse your body at least once a year to lower your body’s toxic load.
- SLEEP ENOUGH: Most people need 7-8 hours per night.
- STRESS MANAGEMENT: We all get stressed from time to time, which is why it’s important to learn how to deal with stress in a healthy way.
- BOOST YOUR IMMUNITY: Supplementing helps fill in the gaps in your diet and can optimize your health. But if you do not take supplements regularly, there are some times when your immune system needs a boost and supplements can make a real difference.
- TAKE A HOLISTIC APPROACH: Training and nutrition are essential components to stay healthy but they are not the whole picture. In order to thrive at all levels, one must integrate the mind and the spirit as well.
Learn more about how to apply a holistic perspective into your life: 28 Days to a New Life: A Holistic Approach to Get Fit, Delay Aging, and Enhance your Mindset
When you incorporate the above tips to help different areas of your life, your body weight normalizes and you are able to perform better. Not only that but your body is more capable of fighting off diseased states and help you stay healthy during the coronavirus. At the same time, negative emotions, like anxiety and frustration, dissipate because you become more centered. Tackle all of the points mentioned above to stay healthy not only physically but emotionally as well.
To a Fitter Healthier You,
The Fitness Wellness Mentor