In troubling times like the corona-virus outbreak, things might look like things are out of your control. Most routines are messed up, and experts believe the future is far from certain.

But there are still many things you can do - apart from social distancing and washing your hands with soap to protect your health and well-being.

1.
Eat well

Eating as healthy as possible is not only important for our physical health, but also for our psychological well-being. A healthy diet has been shown to reduce our risk of chronic diseases such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.

You do not have to follow a specific diet, just avoid processed foods, as they usually contain a lot of sugar.

The best foods for our sanity are generally the healthiest foods. Complex carbohydrates found in fruits, vegetables and whole grains provide important nutrients for our brain as they slowly release energy, which also stabilizes our mood.

A balanced diet ideally includes a variety of foods with a high vitamin A, B, C, D and E content as well as the minerals iron, zinc and selenium.

B vitamins found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot are important for our brain and its fortune chemicals, serotonin and dopamine. Deficiency of B6, B12 and folic acid (B9) is common in depression.

It is also important to keep an eye on our gut health, which shows an increasing number of researches that have a remarkable impact on our mood and behavior.
In its tips for coping with the stress caused by the outbreak of the coronavirus, the World Health Organization (WHO) reminds us "not to use smoking, alcohol or other drugs to deal with your emotions". They recommend speaking to a health care professional or consultant if you feel overwhelmed.

2.
Sleeping deeply

Sleep is important for our bodies to repair cells, remove toxins, consolidate our memories and process information. There is good evidence that sleep deprivation can have a significant impact on our health - which negatively affects our focus on mental well-being and even our emotional intelligence.

It can also increase our risk of developing chronic conditions like diabetes, obesity, and heart disease.
As with our eating, working and exercising schedules, it is important to maintain a regular sleep routine. For most people, six to nine hours a night is enough. If you go to bed and wake up at a similar time each day, you can keep a sense of normalcy and implement your plans.

If you have trouble falling asleep because you are awake and worried, try to limit the consumption of the messages before bed. It can also be helpful to be exposed to fewer screens in the evening, as the effects of blue light on our retina can affect our quality of sleep.

3.
Exercise enough

Exercise releases chemicals in the body that make us feel good, and has also been linked to better sleep, less stress and anxiety, and improved memory and cognition.

While the area where you can run around outside may be restricted during the closures, walking outdoors, even for a short time, has been shown to improve people's mental states. Even if you can only take a short walk once a day, research suggests that only two hours a week in nature is associated with better health and well-being.
However, be careful not to exercise if you have flu-like symptoms or if you feel exhausted.

4.
Social connection

Now we need our friends more than ever. There is evidence that social attachment is as important to our health as nutrition, exercise, and sleep.

No, you cannot host a dinner party or a picnic in the lock-down. But not all social interactions need to be face to face to make sense. Try to recreate them through video calls. You can organize a virtual dinner using apps like Zoom, a house party, or good old Google Hangouts.

LAST WORDS
Stay Safe and Remain Calm
Source:
https://gistforbes..com/2020/03/4-ways-to-stay-healthy-at-home-during.html#more
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