The coronavirus pandemic has certainly altered our daily lives, but it has also provided the opportunity to improve our well-being by adopting new habits. Here are seven health and mood boosters to take advantage of during quarantine and beyond.
1. Eat more nuts
Improving your heart health is essential during these times, and studies have shown that eating more nuts can lead to positive outcomes. One research by the American Heart Association revealed that people with type 2 diabetes who ate five servings of tree nuts per week reduced their risk of heart disease by 17 percent. Another study found that regularly consuming walnuts lowered blood pressure more than just a low-fat diet.
2. Add fermented foods to your diet
Fermented foods are rich in probiotic bacteria which can help maintain a healthy gut. This can have a significant impact on mental well-being, as there is a strong connection between gut health and brain function. Fermented foods such as kimchi, sauerkraut, kefir, kombucha, and tempeh can help reduce constipation, increase colorectal health, support brain health, and improve immune system function.
3. Start your day with lemon water
The Cleveland Clinic recommends beginning each day with a glass of warm lemon water. This healthy habit can help you stay hydrated, aid digestion, boost your immune system with vitamin C, and manage blood pressure with potassium. Plus, lemon water can assist in losing weight and preventing kidney stones.
4. Consume less sugar
Excess sugar consumption can harm both your physical and mental well-being. It is linked to depression, irritability, fatigue, forgetfulness, and insomnia, as well as weight gain, heart disease, diabetes, and cancer. Additionally, sugar can accelerate the aging process, causing visible signs on the skin.
5. Sleep in a cooler room
Setting your thermostat to 66 degrees at night can improve the quality of your sleep. Research has shown that this temperature can increase brown fat levels, which helps lower blood glucose while increasing metabolism. This can lead to better diabetes management and weight loss during sleep.
6. Stay connected with friends
Friendship can have a positive impact on our health and life expectancy. While meeting in person may not be an option during quarantine, video chats and phone calls can help maintain those relationships. A study published in the Journal of Epidemiology and Community Health found that older individuals with more friends lived on average 22 percent longer than those with fewer friends.
7. Spend time outdoors
Spending time outside can have numerous mental and physical benefits. Activities such as walking, biking, swimming, or gardening can all contribute to improved well-being. Aim for at least two hours per week in nature for optimal health, according to a study published in Scientific Reports.
By incorporating these seven tips into your daily routine, you can enhance your overall well-being both during and after quarantine. So focus on these small changes to come out of this challenging period healthier and happier.
