Since the confinement began, more than 20 days ago, we have been leading a very sedentary life and the new situation can cause anxiety problems that lead us to have bad eating habits.
But now more than ever, with the health crisis started by the spread of the COVID-19 pandemic, it is essential that we take care of our health and maintain a strong immune system. Do you need advice to take care of yourself during quarantine? We talk to the Dietitian-Nutritionist Mari Olivares to give us the keys to maintain a healthy diet these days.
No time excuses: Learn to eat healthy
A sedentary life coupled with a poor diet can greatly resent our immune system. Mari Olivares recommends us to forget about the classic 'fattening or not fattening', "we have to talk about health, lack of sun and therefore Vitamin D, sedentary lifestyle and the impact of ultra-processed on our health". Now, it is very easy for us to find anxiety because the situation is very complex and, therefore, controlling these issues is essential. In addition, we have to appeal to positive thinking: "We have the opportunity to reduce stress, learn to manage emotions, enjoy your hobbies, play sports, learn to eat healthy ... Because now we cannot make excuses for lack of time."
Be realistic but you will get frustrated
These days, Mari Olivares continues to work but now only online: "My patients need professional guidance more than ever to continue their healthy lifestyle." In addition, the professional warns that "you have to be careful because now we see a bombardment of information and proposals on social networks and not everything works for everyone, so in my consultations I propose challenges and tools that work but adapting to the needs of each one of my patients because if the goals are not realistic and achievable we will get the opposite effect, more frustration. " You can request virtual consultation by mail comerycantar.nutrición@gmail.com.
Do you want to start taking care of your diet? These are the main tips of the Dietitian-Nutritionist Mari Olivares:
"Don't have what you don't want on your plate at home"
When we go to the supermarket it is essential that we choose real food (forget about the ultra-processed ones). And very especially if you have children at home because you cannot differentiate your diet from theirs. Bet on durable, canned, frozen foods and of course fruit and vegetables.
In addition, the nutritionist explains that "I like to tell my patients," Do not have at home what you do not want on your plate ", that is, if you have anxiety and are trying not to eat these insane products, better not have them at home to avoid temptations. "
Plan your meals
Another key is planning. If we think that one day we are going to eat all week, it will be much easier than asking ourselves the same question every day. So, in advance, we can look at new recipes and buy only what we need. "It is a good opportunity to look at recipes with vegetables or, why not try a sugar-free chocolate coca maria?", He explains.
More legume and less cold cuts
And what foods should we consume more frequently? The nutritionist recommends that we increase the consumption of legumes (from two to four times a week), take eggs (it is a perfect dinner to combine with everything, even daily) and, if you are not a vegetarian, we can vary the protein intake with different types of fish and meat. We cannot focus on cold cuts and ultra-processed products.
In addition, we have to be careful with the mistakes we usually make and we have increased this quarantine: "The base of the diet is usually low-quality carbohydrates (breakfast bread, such as rice, pasta or noodles, eating a sandwich, cereals or sponge cake) and already at dinner if we add vegetables) this causes foods rich in proteins, vitamins and minerals to move, which are precisely those that nourish you, those that defend you against diseases and that achieve your state of health, stay behind".
Mari Olivares explains to us that, during the quarantine, "it is vital to monitor the consumption of Zinc and Vitamin D at this stage since the deficit of the latter is very frequent due to our lifestyle (few outdoor activities and games) and this it's basic to our immune system. "
Vitamin D activates immunity through the production of anti-viral substances and these days that we do not leave the house, we can have a deficiency of Vitamin D and that is why it is important to take advantage if we have a terrace or balcony so that it gives us a little Sun.
What we should not do
And on the opposite side, what should we avoid if we want to take care of our health?
Don't eat out of boredom
It is important to learn to manage pecking moments while being at home all day and for that, having no food or unhealthy temptations is key because eating uncontrollably can be very harmful.
Avoid eating to "relieve" anxiety / stress
This stage is difficult to manage, but not impossible. Hold on to what you can do, as Mari Olivares tells us: "Choose foods that you like and of quality, practice sports and meditation, you will notice the difference. Remember that if stress decreases, anxiety decreases."
Not sitting all day
If you work from home, try to change your posture and alternate standing (lectern or high table) with the hours sitting.
And remember, "when you focus on anticipating the negative, you neither protect your emotions nor solve what does NOT depend on you" (Psychologist Patrícia Ramírez).
In times of a pandemic, your diet is the key to keeping your immune system strong and able to resist or fight the coronavirus.
If you need professional advice, you can request your consultation online with Mari Olivares via mail comerycantar.nutrición@gmail.com