8 Ways to Reduce Risk of Contracting COVID-19 While Commuting to Work HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
During the last couple of months, the world had almost come to a stop owing to the COVID-19 outbreak. We need to restart and continue with our daily business and work knowing well that this virus is out there. With offices opening up, we need to consider all safety measures while traveling. Any kind of leniency in following the precautions can make it more likely to be affected by the virus. Once the virus enters your body, it starts to multiply. It is harmful not only for the infected but for the people around the infected person as well. However, avoiding this scenario is possible if one follows all the precautions and safety measures.
Some best ways to reduce the risk of contracting COVID-19 while traveling or commuting to work are:
#1 Gear-up With Personal Protective Equipment (PPE)
Whenever you are going outdoors, ensure that you are geared up with personal protective equipment. These mainly include a face mask and a pair of gloves. Wearing these will keep the most prone parts of your body, that is, hands and mouth, safe from coming in contact with the virus. Have at least a couple of masks and a bunch of disposable gloves ready while commuting to work. Once you are home, make sure that you wash the mask properly in case it is reusable. This will make it ready and safe to wear it the next day. Urge yourself as well as others around you to wear personal protective equipment. It will ensure the safety of everyone present in that area at that time.
#2 Sanitize your hands
Once you have finished traveling and reached the office or your home, make sure that you sanitize your hands thoroughly. This way, if your hands are in contact with the virus, it will not be able to enter your body. Sanitizing will kill the virus before it starts to harm your body. Avoid touching anything when you are in a public place like doorknobs, railings, etc. Since the virus is widely spread, anything around you could be contaminated. For the precautions and peace of mind, keep applying the sanitizer to your hands periodically. Do not forget to wash your hands properly before and after a meal.
#3 Eat right and safely packed food
Avoid eating unpacked and street food while commuting to work. It is preferred to take a lunch box, a water bottle, and other required snacks right from your home. The safest and most reliable food that you can eat is one that is prepared at your home. This is essential because the people who are preparing and serving the food in the restaurants and streets are not reliable and the food isn”;t safe to consume. Eating that may increase the risk of contracting the coronavirus.
On the other hand, if you are traveling, then consume only properly packed food products as far as possible. Even if you are visiting a restaurant, ensure that all the precautions are being taken. Choose places where cooks must are wearing all personal protective equipment. Do not be lenient about the same as consuming contaminated food can lead to serious health consequences.
#4 Maintain proper distance
When you are traveling or commuting to work, try to maintain a decent distance. Do not stand close to the people if you are using public transportation. Avoid taking public transportation that is too crowded. Always remember that the spread of the virus is quite rapid in a crowd. Stay away from the people who are constantly coughing or sneezing. There are high chances of getting an infection from those people.
If possible, try to avoid using public transport. It is quite safe to travel or commute to your office through your own vehicle. There is a minimal risk of getting infected when you are using your vehicle. But send your car for a wash and sanitization every week. It will ensure that your vehicle is free from the virus. Do not let an unknown person enter your car for the best precautions and safety measures.
#5 Avoid touching surfaces
Since many people are using public transport regularly, the surfaces there might be contaminated. If you touch any such contaminated surface, there are high chances of the virus entering your body. This is why it is generally suggested to avoid touching surfaces at any public place while traveling.
If your traveling takes a lot of time, you can disinfect the surface around your seat using a sanitizer. It will make your entire journey safer. Sanitizing the surface should not be done bare-handed. Try using the medium of transportation that regularly sanitizes every surface thoroughly. This will not let your hands, as well as clothes, come in contact with the virus. Therefore, touching any kind of surface while traveling must be strictly avoided to be on the safer side.
#6 Drink only filtered water
There are several cases where people got infected from coronavirus due to contaminated water. Therefore, when you leave your home for the office, make sure you carry a water bottle. Do not drink water that you feel is not purified. If you feel thirsty while traveling and do not have filtered water with you, then always drink water from a packed bottle.
You may have to spend a bit of money to follow this, but all that money will be worth spending for your better health conditions. Do not hesitate to offer the water if someone around you is thirsty. Ask them to sanitize their hands and then give your water bottle. This will be completely safe and will ensure that humanity is still alive even in such conditions.
#7 Boost you immunity
If you are frequently traveling, then make sure that you get vaccinated periodically. Although there is no vaccine to get cured or to stay safe from the coronavirus yet, you can always introduce some medications and supplements to your body that will improve your immunity. These will make your body free from any kind of infections and viruses.
#8 Spread awareness
While traveling, if you see a person sitting or moving around without wearing a mask, you must make him aware of the same. Stand at a safe distance and tell them to wear a mask to make that safe for themselves and others in the surrounding. All the people traveling with you must follow all precautions and safety measures. At present, it is a criminal offense to stay outdoors without wearing a mask.
Responsible citizens must point out such people and spread awareness. Therefore, spread awareness while traveling or commuting to work. Let the people, who are violating the rules, know the negative health consequences of doing the same.
Following the above-discussed ways to reduce the risk of contracting COVID-19 while traveling, may be difficult for you in the beginning but with time, you will get used to it, and soon, all these precautionary measures will become your habit. Just have faith and do your part. However, if you experience any coronavirus symptoms, then do not wait for a moment and get all the tests done.
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Living Alone? Here are 6 Ways to Handle Self-isolation like a Pro HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
Ever since the Coronavirus pandemic gripped the world, self-isolation has become a norm and people are being asked to remain in the security of their homes to break the chain of transmission. But for social animals, such as us, staying apart from our loved ones for long, can be a traumatic experience.
Feelings of anxiousness, sadness, depression, frustration, and loneliness can seep in and affect your mental health and overall wellbeing. There are many ways how you can move past the loneliness phase, and try to embrace the current changes in your life, without letting any negative emotion get to you. Once you put aside your doubts and indulge in some of the tips mentioned here, you”;ll find that coming out of loneliness or even embracing this time is beneficial for you. But, before that let”;s get ourselves to understand what negative effects of self-isolation would be like –
Negative Effects of Self-isolation
To ensure that you go through this pandemic without suffering any kind of mental illness, we are here to tell you what are the negative effects loneliness could bring to your life, and how you can fight the situation and come out victorious in the face of adversity.
Living alone or feeling lonely can lead to episodes of anxiety and depression, which can either have short-term or long-term effectsLack of adequate sunshine and outside air due to self-isolation might also result in increased hair fall, changes in the menstrual cycle, and higher instances of irritation and short-temperatenessLoneliness also leads to declining immunity, which in turn would invite several diseases and illnesses that are not right for any person living in the Corona timeOverall, self-isolation that turns into loneliness induces behavioral, biological and psychological changes, which impacts your immunity and wellbeing
6 Ways to Self-isolate Without Feeling Lonely
We know that self-isolation in the time of COVID 19 is necessary. No matter how much you want to venture outside, if you want to stay healthy and virus-free, you”;ll have to put up with isolating yourself and maintaining social distance. But staying away physically need not turn out to be keeping an emotional distance from your friends and family. On the contrary, make use of mobile phones and video calling features to connect with your family and friends. Share your stories and ask them theirs because social distancing does not mean emotional distancing.
Here are all the ways you can handle self-isolation like a pro without beating yourself up:
#1 Indulge in a hobby
In this fast-paced world that is constantly moving, stopping to experience your hobby is quite impossible, but self-isolation is a good option to take out those painting brushes or that unfinished book. You must be feeling pressured due to continuously working from home and not knowing when you”;re completing your office work, and when you”;re transitioning to a homemaker. In such times, indulging in your hobby, be it craft, reading, dancing, or exercising is good for your mental and physical well being.
#2 Organize your thoughts
Living alone can be quite exhausting when you have to manage household and office work. Eventually, the tiredness would get to your mind and body. But one way to tackle such exhaustion is to keep a journal and write about your day. It has always been considered good practice to organize your thoughts and write them down to get it out of your mind.
#3 Eat healthily
While many don”;t believe that eating influences our mental health, in reality, it does. Eating oily, spicy, or any kind of junk food often leads to drastic changes in hormones thereby affecting our mood. Hence, for a better part of your self-isolation duration, eat fresh fruits and a protein-rich diet to ensure that your body”;s hormonal balance is maintained.
#4 Connect with your loved ones
We always blame technology for tearing us apart from real life, but when you”;re in self-isolation, technology is what will bring you closer to your family and friends. Make a video call and conference with your family members. Show them the new painting you made or the new dish you tried. Make video calls to your friends and siblings, and reminisce your old days together until you meet them again. This way you not only beat the feeling of negativity but also feel connected and in-touch with your loved ones.
#5 Travel virtually
The most affected area due to Coronavirus and social distancing is travel. We understand that all the past trips with your friends and family are making you nostalgic. So, we recommend that you try going on a virtual trip with them. Explore the deepest of mountains and the highest of space with your loved ones through the computer screen. Share past stories and drink your favorite beverage while you virtually travel the world with your family and friends.
#6 Soak in the sun
One of the worst scenarios of self-isolating is staying away from the sunlight for a number of days. As the primary source of Vitamin D, sunlight keeps our skin, hair, and other internal organs nourished with Vitamin D. We recommend you enjoy your morning tea/coffee in your balcony to soak in the sunlight of the new day. You can also go for a short walk on the terrace of your home to avoid crowded places or outside environments.
Self-isolation can be quite a daunting and exhausting experience when you”;re not staying with your family or friends. Not only would loneliness take shape in such situations, but negative thoughts, anxiety, and depression could also come to light. However, there is no reason to give in to such thoughts. You can always turn to your trusted people, loved ones, and family members to take the load off your mind and talk to them whenever you feel down.
Besides, you can always turn to other factors, such as healthy foods, video calls, journal keeping, and many more, to keep your spirits up while you self-isolate yourself to others. With time, you can go back to your normal life, and enjoy being around people, provided you follow the rules to stay healthy and away from this deadly virus.
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9 Tips to Fast Safely and Maintain Immunity During the Global Pandemic HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
The holy month of Ramadan is here, where Muslims around the globe observe fasts to celebrate the month-long festival. Generally, Ramadan involves social and religious gatherings. Muslims along with their friends and families get together to pray, as well as, to break their fasts. However, amidst the global pandemic, Ramadan has taken on a new meaning where social gatherings have been banned, everyone has been confined to their homes, and maintaining a healthy immune system has become paramount in keeping oneself healthy while fasting.
Since, our immune system is responsible for warding off viruses and germs and protecting us against diseases, it is important to take measures and ensure that our immune system remains strong. According to recent studies, although the amount of necessary nutrition intake does not change, fasting Muslims need to ensure that the necessary nutrients are included in their Suhoor and Iftaar. Moreover, as fasting lasts for a long period, people tend to prefer sweet foods and drinks which reduces the opportunity in fulfilling the nutritional intake needed by the immune system. Therefore, one must follow a healthy and balanced diet that is packed with enough vitamins and minerals for they tend to remain in the body for a long period.
In addition, here are a few tips that will help you maintain a healthy immune system while fasting during Ramadan.
1. Drink enough water
Maintaining fluid levels during the season of Ramadan is very important mainly due to the long hours of fasting and high temperatures. Water helps maintain the balance of electrolytes in the body and it is necessary for the absorption of many nutrients. Therefore, drinking at least two cups of water during Suhoor and spreading out two liters of water between Iftaar and Suhoor is important. This way you not only keep your body hydrated and prepared for the rest of the day but you also naturally eliminate toxins and other bacteria that may cause infections.
2. Get adequate sleep
In general people sleep during the night for six-eight hours, however, this is not possible during Ramadan. Trying to make up for the lost sleep is key to maintaining health and wellbeing during this period. Therefore, try going to bed at 11 p.m post Iftaar and then wake up at 3.30 a.m for Suhoor and Fajr, and then one can return to sleep at 6 a.m for two hours. This routine may require you to sacrifice or reduce spending time with family or going about other activities, but your body will surely thank you for ensuring enough sleep. Following such routines not only strengthens your immune system but also makes Ramadan fasting a healthy and enjoyable experience.
3. Consume more vegetables, fruits, and protein
During fasting, one is more prone to a slowed metabolism as well as muscle tissue breakdown. To prevent this, eating a variety of nutrient-rich foods during the early morning time and evening is cardinal. Consuming more vegetables, fruits, nuts, whole grains, legumes, lentils, and protein-rich foods not only keeps you full for longer but also ensures your blood sugar levels are intact. Moreover, Choosing healthy foods over processed, and packaged foods help in keeping cells active and healthy, thereby providing the body with enough nutrients required to fight infections and build immunity.
4. Add enough fiber to your diet in the morning and avoid carbs and fatty foods at night
Consuming high fiber and whole-grain foods are recommended during Suhoor as it promotes better satiety, improved lipid levels, and bowel function. Therefore, vitamin B, A, C, E, and D fruits and vegetables should be added to your diet. However, it has been advised by several nutritionists to avoid carbs and fatty foods (fried or processed) during Iftaar. This is because they not only contribute to weight gain but also cause acidity and indigestion. Nevertheless, our body still requires fats for hormone production, maintenance of cell membrane health and absorption of vitamins. So, the key is to add healthy fats and carbs such as eggs, avocado, flaxseed, nuts, and meat to your diet. This way you stay healthy, keep your immune system top-notch, and are prepared for Ramadan fasting.
5. Have plenty of fermented foods
Fermented foods such as yogurt, tempeh, and kefir destroy “;bad”; bacteria and reinforce “;good”; ones. These acidic byproducts protect the intestines against “;harmful”; bacteria and other invasive microorganisms. Apart from protecting us, these foods also improve digestibility and nutrient absorption. “;Good”; bacteria also activate the synthesis of certain vitamins in the digestive tract, creating an internal nutrient factory. Most importantly, fermented foods boost the immune system and prevent us from diarrhea, infections (salmonella), and other digestive disorders that lead to intestinal and respiratory disorders, and allergies. So, this Ramadan, do not shy away from adding these foods in your diet for they are significant in ensuring your overall well being.
It can be hard to maintain a normal workout during Ramadan, due to interrupted sleep and lack of liquids in the body. However, in order to remain healthy and keep your immune system functioning properly, finding the time to exercise will bring about many benefits. Exercising during this period will help keep your energy levels high, your mind stress-free, and metabolism steady. One can focus on exercise formats from strength training to cardio or just enhancing one”;s flexibility. However, one must make sure the intensity of these exercises is not high as it may lead to you compromising your health. Simple exercises such as taking small walks, climbing stairs, doing stretches will suffice largely during this period.
The best time to exercise would be either 90 minutes before sunset or after your evening meal. This way you are all set to get the workout in and get the replenishment you need after.
7. Rid your body of toxins
Adding greens such as dill, parsley, and mint can be consumed especially during Sahoor, as they both refresh the breath and purify the body. These greens can be added to your salads or yogurt finely chopped. These herbs are also high in antioxidants and can strengthen immunity and rid your body of toxins. Apart from greens, having herbal teas or black tea with lemon would also be good for your body. However, if you are not a fan of tea or greens, you can always make soup with lentils, chickpeas, oats, or chicken.
8. Stay away from caffeinated drinks
Coffee and some other carbonated drinks have a good amount of caffeine in them which when had lead to restlessness and insomnia. Besides, these drinks don”;t hydrate and keep you longing for water the whole day. So staying away from these drinks and opting for plain water or coconut water are the best alternatives during fasting.
9. Avoid overeating
In general, people are of the idea that they have to dump in loads of food during their eating window to sustain for a long time. However, this is not the case as hoarding food during late evening not only disrupts your sleep but also brings about other problems such as indigestion and other gastric issues. Therefore, during Ramadan, eating normal meal sizes will help you feel more at ease, get better sleep, and even lose weight during the fasting period. If you are looking for meal replacements, you can always add a protein shake 1-2 hours before you sleep. This way your hunger levels are in tune and satiety levels in place.
As this will be our first Ramadan during a pandemic, it is important to have faith, pray, share, and most importantly care. It is also imperative that we pay attention to what our body needs and do what”;s best for it. Apart from the tips that are mentioned above with regards to nutrition and immunity, we must also make sure to stick to the things that we do know: frequent hand washing, hygiene, social distancing, and self-isolation.
Happy Ramadan and Eid Mubarak in advance!
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5 Exercises that you will be Grateful for Post Lockdown HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.
The unprecedented lockdown around the world due to the pandemic is a challenge for gym-goers and fitness lovers since gyms are closed and movement outside is limited. Well, we at HealthifyMe say “;We can overcome this challenge!”;. Here are a set of 5 exercises (we call them “;The Lockdown Exercises”;) that can be easily done at home (even if you are not a fitness lover), which will keep you fit, at par with your progress, and lastly make you feel motivated, driven, and grateful for doing them!
5 Simple “;Lockdown Exercises”;
Stand with your feet hip-width apart and your toes facing straight ahead or angled slightly outward.Slowly bend your knees and squat, sending the hips back behind you, while keeping your torso straight and your abs pulled in tight.Keep your knees behind your toes. Make sure everything’s pointing in the same direction.Squat as low as you can, and push into your heels to stand up.
If you have a set of dumbbells (or not) at home, you can try out these effective variations too:
Squat with one dumbbellSquat with dumbbellsBarbell squatWide leg squatFront squatWall sitOne-leg squat
Benefit: Squats can help build muscle, burn fat, increase strength and protect against disease.
#2. Elbow Plank
Lie face down on the mat with your elbows resting on the floor next to your chest.Push your body off the floor in a push-up position with your body resting on your elbows or hands.Contract the abs and keep the body in a straight line from head to toes. Hold for 30 to 60 seconds and repeat as many times as you can.For beginners, do this move on your knees and gradually work your way up to balancing on your toes.
Benefit: Plank exercises have several benefits, the most important one being core conditioning. Planks help develop strength in the shoulders, arms, and glutes. It”;s one exercise that can help tone your belly, strengthen your lower back and improve your balance and posture. Also, planks are a great way to stretch and relax muscle groups that often become stiff from prolonged sitting.
#3. Forward Lunges
Stand with your feet flat on the floor. Step your right foot forward, as far as you can, while dropping your left knee toward the ground.Be sure to lower yourself toward the ground, and not towards your toes. You should see the front of your toes throughout the entire circuit, so be sure you don”;t extend forward.
Other variations include front lunges, back lunges, and side lunges.
Benefit: Forward lunges work your glutes, thigh adductors, quadriceps and hamstrings, strengthening these muscles, and in turn improving your metabolism. This is a highly beneficial exercise. Doing the forward lunge also has an added advantage -; it helps in improving your core strength since it engages your core muscles as well.
#4. Push Ups (Inclined) for Beginners
If you’re a beginner or don’t have as much upper body strength, this is a good move to start with.Start on all fours with hands a bit wider than the shoulders.Walk the knees back a bit in order to lean your weight on the hands and flatten the back from the head down to the back of the knees.Pull the abs in and, keeping your back straight, bend the elbows and lower body toward the floor until elbows are at 90-degree angles.Push back up and repeat for 1 to 3 sets of 10 to 16 reps.
Benefit: Push up is excellent as an at-home workout. Various muscle groups are used for this move, which allows for maximum growth, while also strengthening your shoulder joints. If you”;re unable to do this exercise, you can try wall push-ups instead.
Stand with your feet shoulder-width apart.Lower your body into a squatting position and place your hands on the floor in front of you.Kick your feet back and get in a push-up position.Lower your chest and do a push-up.Kick your feet back to the original squat position.Stand up, jump and clap your hand overhead.
Benefit: Burpees are a great cardio exercise, this is a full-body strength training exercise, working out the arms, chest, quads, glutes, hamstrings, and abs.
Why is it important that you exercise during Lockdown?
Sedentary lifestyle, where you are constantly snacking and binge-watching your favorite web series is quite nice, but it can have a serious effect on your health. So, staying active during this period is important for each and every one of us. According to health experts, being physically active helps lower your blood pressure, cholesterol, and also significantly reduce the risk of heart disease, stroke, and diabetes. Besides that, it helps maintain muscle mass and bone Staying active also helps to keep your immune system functioning effectively as it flushes out bacteria from the lungs and airways and increases white blood cell circulation, all of which help the body fight any sort of infections.
Furthermore, regularly exercising during lockdown is a great way to ward off psychological issues, thereby lowering stress levels and promoting the release of feel-good hormones.
These times of lockdown and the prospect of serious illnesses truly reminds us to be grateful for our health and other blessings. Seeing the state of some struggle with illnesses can most definitely inspire us to care for our bodies for better. Also, this way we not only keep ourselves and others safe, but we also make a small contribution by lessening the burden of the many nurses and other health workers at the forefront of COVID-19 response providing treatment and care on this World Health Day and every other day. So, stay safe, stay indoors, and stay fit for we shall overcome this!
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