A Healthy Home
Cheryl Sarmiento, MD • March 30, 2020
Helping you fight COVID19 by boosting your health at home
Weight-related conditions seem to worsen the effect of COVID-19; indeed, the Centers for Disease Control and Prevention (CDC) reported that people with heart disease and diabetes are at higher risk of COVID-19 complications. Furthermore, persons with obesity who become ill and require intensive care present challenges in patient management as it is more difficult to intubate patients who are overweight and obese.
Amidst lockdowns and quarantine, your home is your haven and it should provide your family and you with a sense of peace and relaxation. Don’t let some of the comforts of homestead in the way of your healthy routine and lose sight of your health goals.
Here’s 6 ways to maintain a healthy lifestyle and lose those extra unwanted pounds:
Practice Gratefulness
- Honor your body through meditation, contemplation and prayers. Overall health can be positively impacted by high levels of spiritual health. People experiencing a life-changing event may deal with their situation in a more positive manner and be more resilient.
Find reasons to stand more
- Standing helps tone muscle and improve posture. Like walking, standing improves circulation and revs up your metabolism. So whether you’re watching television or talking on the phone to a friend, stand up while you do it and pace back and forth
Practice mindful eating, respect food
- Research from the University of Massachusetts found that people watching television during meals ate 288 calories more than their counterparts. The added distraction of the TV can make it harder for your brain to recognize that you’re already past the point of satiety. As an alternative, listen to music during meals.
Drink more water
- You may stock a lot of sugary drinks in your refrigerator and pantry that add to weight gain, but if you replace those high-sugar beverages with refreshing water, your body will thank you with greater weight loss. A study by the National Institute of Health found that increases in drinking water were associated with significant loss of body weight and fat over time.
Prepare home cooked meals
- Evidence suggests making your own meals versus ordering in or eating out supports weight loss because you can control what’s in your food. Research from the Harvard School of Public health suggests cooking at home results in fewer calories consumed, less saturated fats and sodium, and more fiber and micronutrients per eating occasion.
Fidget in your seat
- When you are sitting down too long, your body is at rest and burns fewer calories, like watching netflix or reading a book. However, even while sitting, simple movement such as fidgeting increases your calories burn rate. A recent study by researchers at the Mayo Clinic found that fidgeting and tapping toes helped subjects burn an extra 350 calories compared to those who didn’t fidget. An extra 350 calories burned a day is enough energy to lose over 36 pounds over the course of a year. So if you plan on planting yourself on your couch for awhile, remember to wiggle and tap or use a reclining bike
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