Too long to look at
Bask in the sun in the morning, look less at the phone at night, pay attention to vitamin D, vitamin C supplementation, and stabilize mood without emo.
Active exercise will soon sit, food rich in dietary fiber should be eaten more, and strive to isolate not to gain weight.
During the isolation period, blind supplementation and rapid weight loss are not advisable.
After listening to the isolation feelings of the editors who have just unsealed our company, I think that the fight against the epidemic is really a protracted battle of randomly generating "local battlefields", and everyone must make all preparations for isolation at any time in advance, material preparation, psychological preparation, and nutritional knowledge preparation.
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Today, I would like to share with you the 3 nutritional and health issues that need to be focused on when there is sufficient materials during the quarantine period.
What should I do if I don't have enough supplies?
Before entering today's main topic, let's briefly talk to you about how to deal with it if there is insufficient materials.
If you are faced with the problem of insufficient materials and difficulty in buying vegetables, then you must focus on ensuring the intake of calories, especially staple foods, and you must eat enough. Secondly, protein sources such as meat, eggs and milk are also very important, and generally these high-protein ingredients are guaranteed to 3 pairs per person per day.
In addition, consider the problem of vitamin deficiency, such as vitamin C, basically 2-3 weeks without eating fresh vegetables and fruits will not appear serious deficiency. [1,2]
However, if you encounter a situation where the food type is relatively single and the isolation time is longer, I recommend that you buy some vitamin and mineral supplements to eat first.
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When supplies are plentiful,
3 nutritional issues to focus on
If you just isolate at home, the living supplies are not affected, there is not much change in the diet, you don't have to worry too much, and basically there will be no obvious nutritional deficiencies.
But home isolation, as a lifestyle change, will still have some impact on our health and nutritional status.
There is not enough sunshine, and vitamin D is urgent
The biggest change is that there is not enough outdoor activity and not enough sunshine.
This will make it easier for everyone to be vulnerable during the epidemic. There is a neurotransmitter in the brain called serotonin (serotonin), which is essential for us to feel happy and maintain emotional stability. If long-term sunlight is not enough, its activity will decrease, and our mood, sleep and appetite will be negatively affected. [3]
The reduction in vitamin D synthesis caused by insufficient sun exposure and reduced skin exposure will affect the activity of serotonin on the one hand, and on the other hand, vitamin D is an important factor affecting calcium absorption, which is also crucial for bone and muscle health. The daily diet is difficult to provide sufficient vitamin D, and vitamin D deficiency is very common.
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What to do?
Because the daily diet is difficult to provide sufficient vitamin D, it is recommended that you pay attention to vitamin D supplementation, conservative words to take 400 IU of vitamin D per day to supplement, more words 1000-2000 IU per day is also OK.
Vitamin C, which is well known to everyone, is also involved in the synthesis of serotonin, and vegetables and fruits are important sources of vitamin C, and also contain a variety of trace elements, vegetables and fruits account for half of each meal plate is ideal, and it is not enough to eat a 100mg vitamin C pill per day.
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In addition, even if you are isolated at home, you should try to bask in the sun as much as possible, even if you stand on the balcony, it is also effective in stabilizing your mood.
The body moves less, but the mouth is more "hungry"
The second big change is that the amount of activity has plummeted, and the "mouth" is more likely to be hungry.
Isolation at home, the amount of physical activity is greatly reduced, there is no boundary between work and life, the pressure is large, some people are prone to a state of mental illness, or even more anxious, because a certain amount of physical activity helps to maintain the excitement of the nervous system, but also can alleviate stress and anxiety.
Sadly, when you feel stressed, anxious, lonely, it is easy to have emotional eating, not hungry, but just want to eat, especially high-sugar, high-oil, high-fat, high-calorie foods, food and eating behavior can help you calm your emotions, but this will also form a vicious circle. [4,5] You don't want to unseal it either, you've gained two laps
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Insufficient physical activity, eating a lot of high-calorie and low-fiber foods, is also easy to cause constipation, not serious but very annoying.
What to do?
Choose healthy foods, for example, whole grains rich in dietary fiber (whole grains, brown rice, whole oatmeal, corn, etc.), potatoes (potatoes, sweet potatoes, taro, yams, etc.), vegetables, fruits, pay attention to less oil and less salt when cooking, when ordering takeaway or purchasing, pay attention to the ingredient list, and avoid high-fat and high-sugar foods.
Also drink plenty of water, at least 1500ml a day. It is also helpful for relieving constipation.
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Passive exercise is reduced, then active exercise. After working for a while, you can get up and move the activities, you can go downstairs, and walking downstairs in the community can also relieve anxiety very well.
You can also find some sports videos on the Internet to practice, such as Liu Qihong's "shuttlecock exercises" that are now particularly popular.
remind:
Be sure to act according to your own physical condition, the first principle of exercise is: no! want! accept! injure!
Temporary increase in "immunity" is counterproductive
The third change brought about by isolation or the epidemic is to pay too much attention to the matter of improving immunity, blindly supplementing and suddenly exercising.
Improving immunity cannot be done quickly, otherwise it may be counterproductive.
Eating too much protein is a burden
Some people think that protein helps to improve immunity, then eat more, eggs, milk, all kinds of meat, and even protein powder, take turns, but it causes a great burden on the body and affects immunity. These can be eaten, but eating 1-1.5 grams of protein per kilogram of body weight per day is high in protein, and athletes will eat 1.7.
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By the way, fish meat is a very high-quality protein source, but during the isolation period, it is recommended to choose spineless fish meat to avoid additional risks, really stuck thorns, you are inconvenient, and the doctor who sees the doctor is not convenient.
Surprise movements suppress immunity
Exercise is the same, to gradually, slowly improve physical fitness, today isolation tomorrow to practice until the muscle sore life can not take care of themselves, this sudden high-intensity exercise may inhibit the immune system, so that your resistance becomes weaker... Fast weight loss dieting can also have such consequences.
In short, if you are isolated, then have a regular schedule, get up early to bask in the sun, use less electronic screens at night, and brush less information that makes you anxious.
Pay attention to vitamin D and vitamin C supplementation.
Exercise actively, sit soon, and eat more plant foods rich in dietary fiber.
Don't blindly supplement and lose weight quickly.
bibliography
[1] Rowe S, Carr AC. Global Vitamin C Status and Prevalence of Deficiency: A Cause for Concern?. Nutrients. 2020;12(7):2008. Published 2020 Jul 6. doi:10.3390/nu12072008
[2] Luke Maxfield; Jonathan S. Crane.Vitamin C Deficiency
[3] Melrose, Sherri. "Seasonal affective disorder: an overview of assessment and treatment approaches." Depression research and treatment 2015 (2015).
[4] van Strien T, Ouwens MA. Effects of distress, alexithymia and impulsivity on eating. Eat Behav. 2007 Apr;8( 2):251-7. doi: 10.1016/j.eatbeh.2006.06.004. Epub 2006 Jun 27. PMID: 17336795.
[5] Van Strien T, Rookus MA, Bergers GPA, et al. Life events, emotional eating and change in body mass index. International Journal of Obesity, 1986, 10: 29-37
Edit: Fish algae
This article is reprinted from nutritionist Gu Zhongyi (ID: yy4gz1) with permission, if you need to reprint it for the second time, please contact the original author.