Tips and tricks to stay healthy during the pandemic

The shift from classrooms to online classes impacted every student’s lifestyle. Students have started returning to the campus but remaining restricted inside the four walls of a room and sitting in front of a computer screen for hours together has left its mark on the health of young people. Add to that all those unhealthy snacks between online classes, which only add to calories that most are not able to burn through the day.

Ananya Bhowmik, clinical nutritionist and lifestyle consultant, shares her insight on lifestyle and diet tweaks that can help students retain their youthful fitness.

Carbs are not the enemy

A common mistake most people commit while trying to lose weight is cutting down on carbs. Foods like roti and rice are often viewed as the enemy. However, carbohydrates are an essential part of a nutritious diet. It is the primary energy source that bodies require. Rice and roti also contain fibre which acts as roughage in diets. Along with carbs, eating two fruits a day and a bowl of veggies provides the body with the nutrients it needs.

Limit processed food and take-outs

Instead of cutting down on carbohydrates, it is more important to cut down on processed food. Snacking on processed food and fast food is limited when one is still going to school. Ordering in or stockpiling snacks is a harmful habit that has seen rapid growth during the pandemic. The high sugar and salt content in these processed foods affects bodies on a metabolic level. Avoiding fried food is a piece of age-old advice that remains valuable. Intake of fast food and processed food should be occasional.

Healthy home-cooked alternatives

While it is easy to understand that processed food is not healthy for the body, it is hard to control the cravings for that plate of French fries. Most fast food can be substituted with tasty home-cooked food. Taking time out to prepare a snack fills the belly and provides the body with activity. Learning to manage in the kitchen is also a key skill to attain. By cooking at home there is greater control over the produce and oil intake.

Instead of ordering in French fries, shallow fry or air-fry some potatoes or vegetables at home. Season boiled vegetables with dry spices. Instead of cheap quality processed cheese, cook using good quality ghee. Finding healthier alternatives satiates the taste buds while keeping the body healthy.

30 active minutes

The pandemic has made it difficult for people to step out of their homes. Not only are many children still forced to stay home for classes, going out to play with friends has also become difficult. Sitting at home with increased screen time takes a toll on the body and the mind. To give both the rest they deserve, setting aside 30 minutes each day is a habit that should be inculcated. These 30 active minutes do not have to be dedicated to doing mundane chores. Jog around the home, skip on the roof, or simply dance it out for just 30 minutes each day. This practice helps maintain physical and mental fitness.

Get the right amount of sleep

Another major lifestyle change impacted by online classes is the sleep pattern. Students are often subjected to late coaching classes/tuitions, which more often than not result in late bedtimes. Waking up for an early class the following day again reduces the hours one gets in bed. Seven to eight hours of sleep is recommended for the body and mind to stay healthy.

Stay hydrated

Coming back home from school with an empty bottle has its health benefits. Drinking 2.5 to 3 litres of water each day is essential. Sitting in an air-conditioned room makes people feel less thirsty, thus resulting in low water intake. Not drinking enough water not only impacts weight but also influences overall health.

Bhowmik revealed that she has seen an increase in patients aged 13+ years seeking professional nutrition and lifestyle guidance. If modifying lifestyle becomes a struggle, seeking professional help is the path to ensuring a healthy future.