Today, staying healthy means more than just washing your hands and putting on a mask; we must also take care of our physical and mental well-being. The importance of health has never been greater than it is today. Everyone is concerned for their own safety and that of their loved ones. In self-isolation or quarantine, it's easy to lose track of time and fall into an unhealthy state of mind.

No food, researchers say, can "boost" our immune system or prevent or treat COVID-19. However, a well-balanced diet is still necessary for good health and proper immunological function. As a result, if your country's food regulations allow, this is still the best way to meet your nutrient needs and stay healthy while being isolated.

If you are currently in self-quarantine due to Covid-19, here are some tips to help you stay healthy, fit and sane.

Eat healthy foods
Fruits and vegetables are among the most important foods for providing our body with the vitamins, minerals, and fibre it needs to function properly. At least five servings (approximately 400g) of fruits and vegetables should be consumed each day. One serving includes fresh, frozen, canned, dry and juice forms (maximum one per day). Vary your daily meals, as fruits and vegetables of different colours provide various combinations of vitamins, minerals and phytochemicals.

Perform exercises to stay in shape
Are you wondering how you are going to maintain your desired waistline now that all of your local gyms and exercise centres are closed? Thanks to the Internet, you can do a variety of exercises in the comfort of your own home, and you can research them and try the ones that you think will complement your current fitness program. You don't need to put in as much effort as you would at the gym.

Telehealth and physiotherapy clinics can also help you stay fit and healthy by providing virtual assistance with exercises, yoga, pilates, and stretching.

Unsaturated fat should replace saturated fat.
Fat is a necessary component of a well-balanced diet. When it comes to our health, however, not all fats are created equal. To help lower LDL (bad) cholesterol and lower the risk of heart disease, saturated fat can be replaced with unsaturated fat. We can do this by reducing our intake of fatty meats, high-fat dairy products, and tropical oils like coconut oil while increasing our intake of nuts, fatty fish, and vegetable oils like coconut oil. olive and rapeseed oil.

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Stay hydrated
In order to maintain excellent health, it is essential to stay hydrated. Age, gender, weight, height, level of physical activity, and surrounding environment all influence how much water we need (i.e. hot weather will likely require that you were drinking more water). The European Food Safety Authority has created specific standards for the amount of water we should drink per day based on our age, as our diet contributes 20-30% of the water we need.

If you have access to tap water, it is the healthiest and cheapest drink. For a refreshing boost, add lemon, cucumber, mint or berry slices. Unsweetened coffee, sparkling water, unsweetened tea, iced tea, or unsweetened infused or flavoured water are other hydration options.

Get more vitamins
The sun is the best source of vitamin D. In any case, it can be more difficult to get enough sun to treat our problems during isolation or self-quarantine. In this case, it is recommended that those who cannot go outside consume a large number of foods rich in vitamin D and consider taking a daily vitamin D supplement.

Stand or sit outside on your balcony or garden for a short time (15-25 minutes) to get more vitamin D from the sun.

Final thoughts !!!
Adults sleep about six to seven hours a night. Why not spend eight or nine days in quarantine? With the guidance of a physical trainer or physiotherapy trainer, perform daily exercises and stretches to keep you calm and optimistic during your lockdown. Whether you are in quarantine or not, stay happy, safe and healthy!

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