Many people are making great sacrifices to #StayHome & protect their health & that of others from #COVID19.
COVID-19 (Be active)
Do not exercise if you have a fever, cough and difficulty breathing. Stay home and rest, seek medical attention and call in advance. Follow the directions of your local health authority.
If you are able to go for a walk or bicycle ride always practice physical distancing and wash your hands with water and soap before you leave, when you get to where you are going, and as soon as you get home. If water and soap are not immediately available, use alcohol-based hand rub.
If you go to a park or public open space to walk, run or exercise always practice physical distancing and wash your hands with water and soap, before you leave, when you get to where you are going, and as soon as you get home. If water and soap are not immediately available, use alcohol-based hand rub. Follow the directions of your local health authority in regards to any restrictions on the number of people with you and/or restrictions on the use of public outdoor play or exercise equipment.
If you are not regularly active start slowly and with low intensity activities, like walking and low impact exercises. Start with shorter amounts, like 5-10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks. It is better and safer to be active for short periods more frequently than to try and be active for long periods when you are not used to it.
Choose the right activity so that you reduce the risk of injury and that you enjoy the activity. Choose the right intensity according to your health status and fitness level. You should be able to breath comfortably and hold a conversation while you do light- and moderate-intensity physical activity.
Purchasing, storing and cooking fresh vegetables can be challenging in a lockdown, especially when parents are advised to limit trips outside of the home. But wherever possible, it’s important to ensure children are still getting plenty of fruit and vegetables in their diet.
Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.
Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.
Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years, and can be included in meals in many ways. Canned oily fish such as sardines, mackerel and salmon are rich in protein, omega 3 fatty acids and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as part of a warm meal.
Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great fallback option when fresh produce or frozen vegetables are hard to come by.
Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are also nutritious, long-lasting options that are tasty, affordable and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option, and can be spiced up with yoghurt, chopped fruits or raisins.
Children often need to eat a snack or two during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yoghurt (preferably unsweetened), chopped or dried fruits, boiled eggs, or other locally available healthy options. These foods are nutritious, more filling, and help build healthy eating habits that last a lifetime.
While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavor.
Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun. Wherever you can, involve your children in food preparation – small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.
Try as much as possible to stick to fixed mealtimes as a family. Such structures and routine can help reduce anxiety for children in these stressful situations.
Breastmilk remains a great food for children between 6-24 months. Women with COVID-19 can continue to breastfeed if they wish to do so. They should, however, practice respiratory hygiene during feeding, wearing a mask where available; wash their hands before and after touching the baby; and routinely clean and disinfect surfaces they have touched. If too unwell to breastfeed due to the virus or other complications, mothers should be supported to safely provide newborns with breastmilk in any way possible.
Remove any unnecessary packaging and dispose into a waste bin with a lid. Packaging like cans can be wiped clean with a disinfectant before being opened or stored. Wash your hands with soap and water for at least 20 seconds, or use an alcohol-based hand rub, immediately afterwards.
Wash unpackaged produce, such as fruit and vegetables, thoroughly under running water.
Here some ideas to stay healthy:
Be active
Eat healthy
Don’t smoke
Meditate
Read books
Be active Eat healthy Don’t smoke Meditate Read booksCOVID-19 (Be active)
Do not exercise if you have a fever, cough and difficulty breathing. Stay home and rest, seek medical attention and call in advance. Follow the directions of your local health authority.
If you are able to go for a walk or bicycle ride always practice physical distancing and wash your hands with water and soap before you leave, when you get to where you are going, and as soon as you get home. If water and soap are not immediately available, use alcohol-based hand rub.
If you go to a park or public open space to walk, run or exercise always practice physical distancing and wash your hands with water and soap, before you leave, when you get to where you are going, and as soon as you get home. If water and soap are not immediately available, use alcohol-based hand rub. Follow the directions of your local health authority in regards to any restrictions on the number of people with you and/or restrictions on the use of public outdoor play or exercise equipment.
If you are not regularly active start slowly and with low intensity activities, like walking and low impact exercises. Start with shorter amounts, like 5-10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks. It is better and safer to be active for short periods more frequently than to try and be active for long periods when you are not used to it.
Choose the right activity so that you reduce the risk of injury and that you enjoy the activity. Choose the right intensity according to your health status and fitness level. You should be able to breath comfortably and hold a conversation while you do light- and moderate-intensity physical activity.
Easy, affordable and healthy eating tips during the coronavirus disease (COVID-19) outbreak (Eat healthy)
The coronavirus disease (COVID-19) outbreak is upending life for families around the world. As schools and childcare centres close, many parents are finding themselves stuck at home for most of the day juggling childcare, full-time work and other competing responsibilities. Figuring out “What’s for dinner?” can be yet another daily challenge.
While many parents are understandably looking to ready meals and processed foods as a quick and low-cost way to feed the family, there are convenient, affordable and healthy alternatives. Here are five ways to help feed your children a varied, nutritious diet that will support their growth and development, all while building healthy eating habits.
5 healthy eating tips
1. Keep up fruit and vegetable intake
Purchasing, storing and cooking fresh vegetables can be challenging in a lockdown, especially when parents are advised to limit trips outside of the home. But wherever possible, it’s important to ensure children are still getting plenty of fruit and vegetables in their diet.Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.
2. Swap in healthy dried or canned alternatives when fresh produce is not available
Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years, and can be included in meals in many ways. Canned oily fish such as sardines, mackerel and salmon are rich in protein, omega 3 fatty acids and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as part of a warm meal.
Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great fallback option when fresh produce or frozen vegetables are hard to come by.
Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are also nutritious, long-lasting options that are tasty, affordable and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option, and can be spiced up with yoghurt, chopped fruits or raisins.
3. Build up a stock of healthy snacks
Children often need to eat a snack or two during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yoghurt (preferably unsweetened), chopped or dried fruits, boiled eggs, or other locally available healthy options. These foods are nutritious, more filling, and help build healthy eating habits that last a lifetime.
4. Limit highly processed foods
While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavor.
5. Make cooking and eating a fun and meaningful part of your family routine
Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun. Wherever you can, involve your children in food preparation – small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.Try as much as possible to stick to fixed mealtimes as a family. Such structures and routine can help reduce anxiety for children in these stressful situations.
Advice for breastfeeding children
Breastmilk remains a great food for children between 6-24 months. Women with COVID-19 can continue to breastfeed if they wish to do so. They should, however, practice respiratory hygiene during feeding, wearing a mask where available; wash their hands before and after touching the baby; and routinely clean and disinfect surfaces they have touched. If too unwell to breastfeed due to the virus or other complications, mothers should be supported to safely provide newborns with breastmilk in any way possible.Food hygiene tips during coronavirus disease (COVID-19) outbreak
While at present there is no evidence of food or food packaging being associated with the transmission of coronavirus disease (COVID-19), it may be possible that people can become infected by touching a surface or object contaminated by the virus and then touching their face. The higher risk though, comes from being in close contact with other people while food shopping or receiving a food delivery. As always, good hygiene is important when handling food to prevent any food-borne illnesses.Remove any unnecessary packaging and dispose into a waste bin with a lid. Packaging like cans can be wiped clean with a disinfectant before being opened or stored. Wash your hands with soap and water for at least 20 seconds, or use an alcohol-based hand rub, immediately afterwards.
Wash unpackaged produce, such as fruit and vegetables, thoroughly under running water.
General food hygiene tips
- Wash your hands thoroughly with soap and water for at least 20 seconds before preparing any food.
- User separate chopping boards to prepare uncooked meat and fish.
- Cook food to the recommended temperature.
- Where possible, keep perishable items refrigerated or frozen, and pay attention to product expiry dates.
- Aim to recycle or dispose of food waste and packaging in an appropriate and sanitary manner, avoiding build-up of refuse which could attract pests.
- Wash your hands with soap and water for at least 20 seconds before eating and make sure your children do the same.
- Always use clean utensils and plates.
Smokers aren’t quitting due to coronavirus. (Don't smoke)
Doctors have warned that people who smoke stand a greater chance of dying if they contract Covid-19. Both the US Centers for Disease Control and Prevention and the World Health Organization have stated that smokers, along with those with diabetes, heart disease, or chronic lung disease, are at greater risk of developing severe complications due to the virus.
But smokers don’t seem to be kicking the habit during the pandemic, despite those increased health risks. In fact, sales of traditional cigarettes have actually picked up. Cigarette volumes grew by 1.1% in the week through March 22, according to investment bank Piper Sandler.
Increased cigarette sales may not be due to increased smoking, exactly: Some of the uptick is likely due to stockpiling. Alcohol sales have seen a similar spike during the pandemic. On a March 18 earnings call, CEO Brian Hannasch of Alimentation Couche-Tard, the parent company of Circle K convenience stores, noted that customers were stocking up on alcohol and cigarettes.
Meanwhile, activity on tobacco store listings on Yelp, including page views and reviews, has increased by 120% since March 1. Tobacco General, an online tobacco store, has warned customers of shipping delays due to “unprecedented demand” because of Covid-19. It’s a similar situation at Smoker’s Outlet Online. And while states like New York have shut down tobacco stores and are even weighing an outright ban, other states have deemed them an essential business. Cigarettes are also readily available at drug stores and grocery stores, both essential businesses.
The Covid-19 pandemic has been an interesting turn of events for Big Tobacco, which has taken a hit as smokers trade traditional cigarettes for vaping. Now, with many smokers stuck in quarantine and various state regulations banning certain vapes, traditional cigarettes are experiencing a revival. Shares of British American Tobacco (which owns Lucky Strike, Pall Mall, and over 200 cigarette brands) and Imperial Tobacco have risen in the wake of the pandemic.
Downloads of popular smoking cessation apps have not seen a significant surge in the US and UK during the month of March, according to data from app analytics firm Sensor Tower. In a few cases, they’ve even declined.
Despite the apparent risks, it appears that times of high anxiety and stress aren’t the ideal moment to quit smoking. “Smokers are well aware of the risks associated with tobacco products, yet continue smoking anyway,” Jeffries analysts wrote in a March 26 research note. “If smokers are willing to take their chances with cancer and the various other serious health risks with cigarettes, we think they are likely to be little fazed by Covid.”
How Mindfulness Can Help During COVID-19 (Meditation)
With schools closed and many parents working from home without childcare for the foreseeable future, it’s hard not to start spiraling. Responsibilities seem endless, the situation dire, and it seems like time to yourself has become a thing of the past…
Take a deep breath. Literally. Feel a little better?
These are trying times, but incorporating mindful practices into your daily routine can help calm anxiety and build healthy coping skills. Here are some tips from our clinicians on making mindfulness work for you and your family.
Meditation: Sit in a relaxed, comfortable position. Pick something to focus on, like your breath. When your mind wanders, bring your attention back to your breath. This will help you to fight with COVID-19
Take a deep breath. Literally. Feel a little better?
These are trying times, but incorporating mindful practices into your daily routine can help calm anxiety and build healthy coping skills. Here are some tips from our clinicians on making mindfulness work for you and your family.
Meditation: Sit in a relaxed, comfortable position. Pick something to focus on, like your breath. When your mind wanders, bring your attention back to your breath. This will help you to fight with COVID-19
Books and Series to Read While Social Distancing. (Read Books)
world, a good book can provide insight, comfort or a welcome escape. As the COVID-19 outbreak continues and many of us are seeking entertainment while staying home, reading offers some respite. Now may be the time to finally dig into that epic novel you’ve had on your shelf forever, revisit an old favorite or try something out of your reading comfort zone.
Thankfully, books are easy to access without leaving home. Libraries across the map allow cardholders to borrow e-books and audiobooks without visiting a branch (try the free Libby app, which connects you to your local library so you can easily search for the titles you want). Several companies are also offering free e-books and audiobooks right now. A few of those offers include a 30-day free trial to the reading subscription service Scribd and 30 free ebooks to choose from through April 2 at the nonprofit press Archipelago Books. Several classic children’s audiobook titles are also available for teachers and children on Penguin Random House’s Volumes App.
Everyone has different ways of coping with the events of the outbreak; these books will allow you to get however close or far from what’s going on outside as you want. From stories of pandemics and post-apocalyptic societies and triumphant narratives about spending time alone to pure page-turning escapism
Thankfully, books are easy to access without leaving home. Libraries across the map allow cardholders to borrow e-books and audiobooks without visiting a branch (try the free Libby app, which connects you to your local library so you can easily search for the titles you want). Several companies are also offering free e-books and audiobooks right now. A few of those offers include a 30-day free trial to the reading subscription service Scribd and 30 free ebooks to choose from through April 2 at the nonprofit press Archipelago Books. Several classic children’s audiobook titles are also available for teachers and children on Penguin Random House’s Volumes App.
Everyone has different ways of coping with the events of the outbreak; these books will allow you to get however close or far from what’s going on outside as you want. From stories of pandemics and post-apocalyptic societies and triumphant narratives about spending time alone to pure page-turning escapism
0 Comments