What are the best foods to eat during the COVID-19 pandemic?

 What are the best foods to eat during the COVID-19 pandemic?

Promote diets which are based on a variety of unprocessed or minimally processed foods, include wholegrains, legumes, nuts and an abundance and variety of fruits and vegetables and which can include moderate amounts of eggs, dairy, poultry and fish, and small amounts of red meat.

1.What are foods to avoid during the COVID-19 pandemic?

Reduce foods such as red and fatty meats, butter and full-fat dairy products, palm oil, coconut oil, solid shortening and lard. Avoid trans fats as much as possible. Read nutrition labels to ensure that partially hydrogenated oils are not listed in the ingredients.

2.What are some ways to maintain a healthy diet during the COVID-19 pandemic?

Every day, eat a combination of different foods including whole grains such as wheat, maize and rice, legumes like lentils and beans, fruit and vegetables and some foods from animal sources (e.g. meat, fish, eggs and milk)

3.Can I get COVID-19 from eating fresh food?

There is currently no evidence that people can catch COVID-19 from food, including fruits and vegetables. Fresh fruits and vegetables are part of a healthy diet and their consumption should be encouraged.

Healthy foods for a speedy recovery from COVID:

1. Oranges- Oranges are rich in vitamin C. Vitamin C helps
2.  in the formation of antibodies and speeds up the entire 
3. recovery process. It is extremely beneficial for your
4.  immune system and gives you a sudden boost of energy. 
5. You can also consume kiwis, strawberries and other 
6. citrus foods.
7. Almonds- Almonds are rich in vitamin E. Vitamin E works
8.  as an antioxidant. They provide you with the energy that
9.  your body might have lost. You can also consume othe
10. r dry fruits, avocados and other foods that are rich in 
11. vitamin E to speed up your recovery process.
12. Eggs- Eggs are rich in protein. A protein-rich diet is very
13.  important for your body especially when you are recovering
14.  from COVID. It has amino acids that protect your body 
15. against pathogens.
16. Beans- Beans have a high amount of zinc. It boosts y
17. our immune system and helps your body fight against
18.  toxins. A zinc deficiency can lead to bad immunity. 
19. You need to have a strong immunity system to fight
20.  the virus. You can also consume meat and poultry
21.  foods to increase your zinc intake.
22. Fluids- Staying hydrated at all times is very important
23. . Consume as many liquids as you can. Your body get
24. s deprived of fluids when you fight this virus. To get bac
25. k the fluids you must consume fruit juices, vegetable 
26. juices and drink at least 8l of water every day.​

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5 healthy habits to Increase Fertility

 5 healthy habits to Increase Fertility

1. Sleep enough. Study after study shows us that a lack of sleep affects our health indices on every level. When we don’t sleep enough, our body doesn’t have time to restore, nor does it feel it has the resources or capability to create another life (aka get pregnant). To help your fertility flourish, you need to be sleeping 7 to 8 hours every single night.

2. Have more sex. Recent research has made it clear that when you're trying to conceive, it's not just about sex at your fertile times, it’s about regular sex all month long. Having regular sex, (2 to 3 times a week) primes your body and its immune system for optimal fertility. Not only does it boost your ability get pregnant, but it also help you stay pregnant. Even more, regular sex keeps the love and intimacy alive in your relationship. Even if you're going through fertility treatments like IVF or IUI, regular sex still benefits you from an emotional and physical perspective. So don’t “save up” for ovulation and have sex with your partner whenever you are in the mood.

3. Have fun. That’s right: fun optimizes fertility. Though there’s no hard scientific data linking happiness to better fertility, there is plenty of science linking it to better health. And, I’m a firm believer that optimal health equals optimal fertility. For many people who are struggling with infertility, fun goes out the window: there's no more fun sex, little to no fun dates nights, less adventure and less spontaneity. Life is put on hold. But emotional and mental health is very important in regulating the hormones that are responsible for your fertility. So plan a fun date, get yourself some sexy lingerie or plan a fun trip to rekindle your relationship with fun. Most importantly, try to make finding joy a priority; and think about the present, not what you’re longing for in the future.

4. Eat fat. At some point in the 80s, we got into the idea that fat was bad for us. But that is so not the case. Of course, not all fats are created equal, and there are fats, like hydrogenated vegetable oils and trans fats, that are terribly bad for us. But there are a lot of fats that are good for us and even imperative for optimal fertility. How is that? Fat cells in the body produce estrogen -- a sex hormone that is crucial in regulating a woman’s menstrual cycle and her fertility. Similarly, maintaining healthy levels of cholesterol, which is found in fat, is a must for a healthy menstrual cycle. Bottom line: having too little or too much fat can be detrimental to your fertility. So eat fats -- the right kind of fats, which are rich in omega-3 fatty acids. Olive oil, coconut oil, seeds, nuts and nut butters are all great addition to your diet to try and boost hormonal balance. And, if weight is a concern for your, don’t skip the fat. Rather, skip the sugar and carbs.

5. Chill out. Stress can be healthy and motivating. But chronic stress, on the other hand, is bad for your health and for your fertility. Studies have shown that stress can get in the way of your fertility, deregulating sex hormones that are responsible for ovulation, which can then make it more difficult to know when you are most fertile. So though dealing with infertility issues, along with demanding jobs and other social obligations, can be stressful, try not to let you down and relax. One way you can do that is through meditation. Even a few minutes a day where you allow yourself to sit still and breathe can make a tremendous difference. Alternatively, meditation can be about simply focusing on how your food nourishes you while you are eating it (as opposed to answering emails while you wolf down your lunch), taking ten deep breaths in your morning shower, or listening to something meditative on your morning commute (rather than the stress-inducing news). Though you won’t see positive results overnight, you’ll eventually break the stress cycle and allow your body, and fertility, to thrive.

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Top 10 tips for a healthy lifestyle?

 Top 10 tips for a healthy lifestyle?

1. Measure and Watch Your Weight Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what you’re gaining. 

2. Limit Unhealthy Foods and Eat Healthy Meals Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and calories. For more information on weight-control foods and dietary recommendations, please check the following website:www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/. 

3. Take Multivitamin Supplements To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea, especially when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium. However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements” to your diet will help protect you from the virus or increase recovery. In some cases, high doses of vitamins can be bad for your health. 

4. Drink Water and Stay Hydrated, and Limit Sugared Beverages Drink water regularly to stay healthy, but there is NO evidence that drinking water frequently (e.g. every 15 minutes) can help prevent any viral infection. For more information on drinking water and coronavirus, please check the following EPA website: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.

5. Exercise Regularly and Be Physically Active At this time, at-home workouts may be a good idea. But you can also walk your dog or run outside. Be sure you know what’s going on in your area and if there are any restrictions or mandatory self-quarantines. For more information on how to stay physically active while at home, please check the ACSM website: www.acsm.org/ read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19- pandemic. 

6. Reduce Sitting and Screen Time Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple of times in a day. 

7. Get Enough Good Sleep There is a very strong connection between sleep quality and quantity and your immune system. You can keep your immune system functioning properly by getting seven to eight hours of sleep each night. For more information, please check the CDC website: www.cdc.gov/sleep/index.html. 

8. Go Easy on Alcohol and Stay Sober Drinking alcohol does not protect you from the coronavirus infection. Don’t forget that those alcohol calories can add up quickly. Alcohol should always be consumed in moderation. Please see the recommendations by the AHA: www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health. 

9. Find Ways to Manage Your Emotions It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. To minimize stress-related weight gain, you use this information about stress and coping provided by the CDC: www.cdc.gov/ coronavirus/2019-ncov/prepare/managing-stress-anxiety.html. 

10. Use an App to Keep Track of Your Movement, Sleep, and Heart Rate A reminder: People with serious chronic medical conditions, including extreme obesity, diabetes, and heart disease are at a higher risk of experiencing complications and getting very sick from the COVID-19 infection. They should talk to their medical providers and listen to their advice.

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