There is this advice that we are constantly hearing from health practitioners ever since the lockdown started due to Covid-19. World Health Organization has also strongly emphasized upon this point as being the most effective strategy in overcoming coronavirus symptoms. ‘Healthy diet’ is what they call as the best savior for anyone who has got infected or may get infected from the disease.
The severity of Covid-19 for each individual depends upon their intrinsic immune power. Probably, that is the case as to why older people are more vulnerable to this virus. Therefore, the best way to keep safe and healthy to combat the disease is to boost up our intrinsic immunity which can be done primarily by well-balanced and healthy eating habits.
Plan Daily Diet During Lockdown
Many people are prone to the habit of ‘stress eating’ during abnormal situations as now, that increases their daily dietary intake and results in prominent weight gain. What we need to understand is that at times like these, we need to boost up our resilience against pathogens and boosting up our waistlines is not likely to help at all.
According to the British Nutrition Foundation, the first step towards healthy eating is to plan your daily menu ahead of time since it allows the person to carefully assess the caloric intake with a pre-planned menu.
Intermittent Fasting During Lockdown
The next most crucial principle which can be very powerful at present is ‘intermittent fasting’; the eating pattern where one can fast for 8-12 hours before the next meal. This dietary routine enables the body to digest food completely, promotes fat burning leading to weight loss, and reduces the risk of Type-2 diabetes mellitus while also promoting detoxification and purification of cells.
Intermittent fasting during lockdown can be a highly promising dietary habit since there is less physical activity indoors and the food we eat is consumed at a much slower rate with less bodily movement.
Simplified meals or one-pot meals that are enriched with beneficial nutrients such as whole grains, lentils, beans, peas, and herbs are the best options during the lockdown period. Not only are these easy and quick to make but you can provide the body with all required minerals and vitamins in one go.
Meanwhile, adding antimicrobial herbs and condiments in everyday dishes such as ginger, turmeric, garlic, fennel seeds, black seeds, cumin etc. can augment the number of highly favorable micronutrients in your meals that can protect the body against pathogenic attack. Also, we can never overlook the dietary benefits of green vegetables and fruits as these are rich in all types of vitamins and minerals such as zinc, iron and selenium.
Vitamin B found in vegetables like broccoli, eggs, poultry, bananas, beetroot are also involved in producing happiness hormones in our brain. So, eating these items can help greatly in fighting off the depression and anxiety in stressful times.
Meanwhile, Vitamin C containing fruits like lemon, oranges and lime should be made the compulsory portion of diet since Vitamin C has been designated as the super-nutrient for boosting immunity which protects and aids the body in fighting off numerous health disorders.
Further, it is best to start your day with a nutritional and tasty mix of lemon, honey and water. It is extremely important to keep the body hydrated. Drinking plenty of water cuts down the untimely craving to eat, improves digestion and flushes out toxins from the body.
Although it is very difficult to refrain from yummy cookies, cakes, doughnuts, and creamy desserts; we really need to limit these in everyday food intake. Large intake of processed and refined food helps us in no way in refining our inner strength which is much required during these times. So; listen to your mind and ignore your heart to keep a healthy and balanced diet in order to remain fit, strong and powerful against coronavirus!
by: Noor Ul Ain