While in quarantine, everyone has made some adjustments to their lifestyle. The long-term lockdown has also caused people to search for new ways to maintain their look, keep up with their hair regrowth routines, and eat as healthily as possible. If you are like most people, you have had to change your meals and your diet. Until quarantine is over, you may have to get creative with what you eat.
Thankfully, these are minor shifts that will end when your schedule goes back to normal. The problem is when your quarantine diet begins to affect your health over the long-term. If you are snacking for comfort or you are worried that your new meal plan is not nutritious enough, read the following guide to your quarantine diet. We will give you some of the most common signs that the food you are eating is having an impact on your overall wellness.
Once you are aware of the effects of your choices, you can take steps to change them. You will also be able to create a strategy for eating healthier and feeling better in the future, no matter the circumstances.
You Are Feeling Sluggish
Some of the most popular quarantine foods are non-perishable. Since they last a long period of time, you will not have to worry about taking too many trips to the grocery store. Among the most common choices include packaged muffins, cookies, and crackers. While many of these products are convenient, they do not have the nutrients you need to fuel your brain. They also will not give you the energy to power through your day.
According to WebMD, the dangers of eating ultra-processed foods include an enhanced risk of developing obesity, as well as an increased chance of having diabetes, heart disease, or a stroke. Research has even shown that it elevates your risk of developing certain types of cancers. At a minimum, processed snacks will make you feel sluggish. To stay healthy and boost your energy, swap out the ultra-processed non-perishable goods for healthier ones.
Seek out food that is nourishing but which still has a shelf life. Some of the most delicious and vitamin-rich choices include rice cakes, dry cereal, and trail mix. Granola, tuna pouches, and dried chickpeas are also smart choices.
When possible, grab fresh produce. Citrus fruits such as oranges and nectarines will give you plenty of energy-boosting vitamin C, while iron from kale and spinach will help to reduce weakness or fatigue. An easy way to find the healthiest options is to look for the most colorful fruits and vegetables. Sweet potatoes, red cabbage, and berries are just a few of the snacks and side dishes that are packed with a variety of vitamins and nutrients.
Buy seeds you can sprout like lentils, radish, alfalfa, mung beans, broccoli, and mustard. These provide freshness in lieu of salad greens, yet they are great for long-term storage until sprouted.
Your Mood Has Changed
What you eat can also affect your mood. Harvard Health says that your brain needs high-quality foods rich in vitamins and antioxidants to function properly. When it does not get the nourishment it needs, cell damage and inflammation occur. These symptoms begin to affect the gastrointestinal tract, which produces the chemicals necessary to regulate your brain.
Without enough of the chemical serotonin, which is mostly produced in the gastrointestinal tract, you may develop mental health conditions like anxiety or depression. If you are feeling unusually irritable, sad, or disinterested in your normal activities, it could be linked to your diet.
First, talk to your primary care physician, a counselor, or a psychiatrist about what you are feeling. Next, take a look at what you are eating. Replace ultra-processed and unhealthy foods with those that are rich in Omega-3s. Research shows that Omega-3s have been found to be effective in reducing symptoms of depression. These nutrients also have an anti-inflammatory effect.
According to the Seafood Nutrition Partnership, fish that is rich in Omega-3s can help to boost your brain health and reduce inflammation in the body. Get the most benefit from salmon, trout, and swordfish. Oysters, mackerel, and anchovies are also rich in Omega-3 fatty acids. If you prefer crab, tuna, or mussels, you will also get plenty of Omega-3s. Additional choices include squid, walleye, and sea bass.
You Are Gaining Weight
If you are snacking and spending little time outside the house, you may have noticed you gained a few pounds. A small amount of weight gain is nothing to worry about—but it is a signal that you should make some adjustments to your daily routine and diet. Start ramping up your exercise plan, and then increase your intake of fruits and vegetables.
The Centers for Disease Control and Prevention (CDC) recommends that most American adults get 30 minutes of moderate exercise, five days per week. Ideas include walking, bicycling, and swimming. You can also try yoga, dancing, or a bodyweight exercise routine. Swap out packaged snacks for apples, oranges, or some hummus.
When you are looking for something quick and simple to eat, try a bottled smoothie from a delivery service or grocery store. Yogurt, string cheese, and carrot sticks are also easy to snack on when you are playing with the kids or working in your home office. Think about the items that are simple to carry and store. Look for produce packaged in zipped bags, so it stays fresh in the refrigerator for longer.
You Have Hair Loss
Protein, iron, and vitamin A are just some of the important vitamins for hair growth. If you are noticing that more hair is falling out than usual, it could be because of your diet. Some of the most common high-protein foods include lean chicken, fish, and lean pork. Beans, lentils, seitan, tempeh, and tofu are popular vegetarian choices. Most people can find these items online, through a grocery delivery service, or at their community store. When low on these products, try eating lean beef, low-fat yogurt, or cheese.
To help boost your hair and scalp health, try an at-home treatment or therapy. Photobiomodulation therapy (PBMT), also formerly often referred to as low-level laser therapy (LLLT), is a cutting-edge technology used to treat hair thinning and loss. It is even an effective option for those who are suffering from male-pattern baldness or female-pattern hair loss. Low-level lasers will stimulate, energize, and renew cells within the hair follicle. Best of all, lasers do not involve any pharmaceuticals and there are no known side effects to using this treatment.
Improving Your Diet & Your Health
During quarantine, you are doing the best you can to adapt to the changes at home and at work. With all that you need to focus on, it is no wonder that your diet and nutrition can get away from you. Thankfully, it is easy to get back on track. Notice how your meals and snacks are affecting your health, and then take steps to swap unhealthy ingredients for those that nourish your mind and body.
If you are noticing changes to your hair, skin, or weight, try a few strategies at home. Exercise more often and seek out effective treatments that do not require a trip to the salon or health spa.
Look for new ways that you can get nutritious food, such as shopping a farmer’s market in your community that provides contactless delivery or a subscription service you can use for a few months. While the changes you need to make may be inconvenient, they will help you stay healthy when quarantine is over. Being healthy physically, mentally, and emotionally will also prepare you for any other changes that come your way.
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