Health is wealth may now sound like a clichéd expression but just the same, many people are still taking this popular mantra by heart.
With the current global health emergency crisis brought by the coronavirus disease (COVID-19), Filipinos are becoming more aware of their lifestyle to combat the deadly virus.
In fact, you’ll be surprised to see several local health-related videos and other forms of digital content featuring some exercise routines and food recipes, flooding different social media platforms, such as Facebook, YouTube, and Instagram.
Having a healthy lifestyle, however, should be a life-long “trend”—not only during times of pandemic or other health emergencies.
To help you kickstart your “health goals,” here are some tips to help improve your family’s lifestyle.
Healthy breakfast
When nutritionists say that breakfast is the most important meal of the day, they aren’t lying. As the name implies, breakfast “breaks” the overnight fasting period, which means it replenishes glucose supply and amplifies your energy level and alertness.
Many studies also suggest that eating breakfast can help improve memory and concentration and minimize risks of diabetes, heart disease, and obesity.
Oats, eggs, unsweetened Greek yogurt, bananas, 100 percent whole-grain toast, berries, and sweet potatoes are some of the best foods to eat in the morning.
More fruits and vegetables
Encouraging your children to eat fruits and vegetables may probably be one of the most challenging tasks to do as a parent. With the early introduction of cheap yet tasty snacks, such as chips, soft drinks, and other junk foods, it’s even harder to make your children love the healthier alternatives.
However, putting a little dose of creativity and effort can help your kids fall in love with your all-time favorite fruits and vegetables.
For instance, preparing blended fruit juice or mixing vegetables with meat can help make your children try these foods effortlessly.
Healthy Menus Via Online Delivery Platforms
For those who lack interest and time in preparing their own meal, contact your favorite restaurants through their websites, social media pages, and other online platforms. They often provide menus of freshly cooked food that won’t compromise your diet. If you have any food allergies, make sure to give them a heads-up.
Increase fluid intake
There’s a popular belief that drinking eight glasses of water a day is the best practice to hydrate your body. The truth, however, is that the necessary amount of fluid you need varies.
The Institute of Medicine (IOM) suggests a total of 13 cups (about three liters) of water each day for men. On the other hand, women should at least drink at least 9 cups (a little bit over 2 liters) per day.
In a tropical country like the Philippines, you may need to take extra glasses of water to prevent dehydration, especially during a warm day. Nonetheless, if you have a medical condition like heart failure or a particular type of kidney disease, you may want to consult your doctor first to know what’s right for you.
Children are advised to drink at least six to eight cups a day, depending on their age, weight, and gender.
Sleep Better
Some people suffer from sleep deprivation due to anxiety and stress caused by the pandemic. Part of having a healthy lifestyle, however, is getting enough rest to help replenish your energy.
According to experts, sticking to your sleeping schedule will regulate your body’s clock and could help you fall asleep faster. You may also practice any relaxing activities before bedtime, such as playing soft and calming music. It’s also preferable to avoid bright light in the evening and expose yourself to sunlight in the morning to keep your circadian rhythms in check.
Physical activities
It’s not easy to do a lot of physical activities, especially if you have limited space to move around. Nevertheless, that shouldn’t stop you from doing simple exercise routines to burn your extra calories.
Dancing, for instance, is a good way to be physically active, even in the comfort of your home. Online Zumba classes are actually gaining popularity since it is a relatively easy aerobic exercise program.
46th Nutrition Month
Last month, the National Nutrition Council (NCC) launched the 46th Nutrition Month. Among the salient points that were highlighted during the virtual launch include combatting stunting among children and the effect of the pandemic on a child’s health.
The NCC also seeks to provide measures for the 1,000 Days program, which pertains to the first three years after birth, to demonstrate proper and appropriate complementary food preparation.
In conclusion, we all need to pay more attention to what our family does and eats. It may feel burdensome at some point but it will definitely be for everyone’s benefit in the long run.
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