Stay safe, community. Don’t let coronavirus get you or break you down!
Dear community members,
We face a situation, when almost all of us have to stay home, listen to the latest news on the COVID-19 and wait for everything to get to normal again.
There is not much we can do to change the situation, but we really want you all to know that we are always with you and we encourage you not to panic, and try to keep sane by using the positive sides of quarantine.
Remember, when you’re outside, you should do your best to lower the risk of getting coronavirus:
- Keep a safe distance
Stay at least at a 1-meter distance from a coughing or sneezing person. Avoid unnecessary travel and stay away from large groups of people.
- Don’t forget about other people’s safety, if you cough or sneeze yourself
Make sure to cover your mouth and nose with a tissue and immediately dispose of it into a closed bin. If you don’t have anything to cover your mouth and nose with, DO NOT cover it with your hand. Do it into your bent elbow. And avoid shaking hands with anyone, no matter what.
- Regularly wash and disinfect your hands and surfaces you get in contact with
Wash your hands regularly with soap and water. You should also use alcohol-based lotions to disinfect them. Do not forget to wash surfaces that are often touched by your family members: door handles, tables and desks, mobile phones (you can use a wet wipe with a disinfectant solution), and so on.
- Avoid touching your face
Or do it only after you have disinfected your hands.
How not to gain weight during quarantine?
The binge eating can make you gain some extra pounds. To avoid it, please follow the below tips:
- Plan meals
Schedule three main meals and 2-3 snacks per day. It will allow you to eat less, but more often and minimize the urges to overeat that usually appear as a result of excessive hunger.
- Be aware of triggers
Binge eating is usually caused by peculiar triggers. Pay attention to what prompts you getting into binging cycle again and again. Keep a journal, where you describe what made you eat without being hungry. Perhaps you felt specific emotions at this moment? Analyzing the eating patterns, the feeling and the events associated with these can help you find those triggers.
- Search for alternatives
You can find out that most of the time watching TV shows, you eat snacks. Try to do something else to change the pattern. You can knit, walk on a treadmill, or just call your friend instead of watching TV. No matter what alternative you choose, it can become your new pattern in 21 days. So, why not try it?
- Stop thinking of foods as ‘Good’ and ‘Bad’
Feeling guilty because of eating ‘bad’ food can actually make you eat even more. Don’t blame yourself, and rather focus on how to change the habit.
- Make self-care a priority
Self-care is not just about observing a healthy diet. It is also about the way you think and talk about your body and yourself. Be kind and patient. Remember that your life is not only the food you eat and the weight you have now. Enjoy the life to its fullest.
- Get the right treatment
You can find plenty of ways to treat eating disorders. Special supplements and medications can make you eat less and help to lose weight more effectively, even if you stay at home. Of course, Duromine can become your ally on your way to an easier weight loss.
- Recognize binge eating
The most important thing you can do now is to be honest with yourself. Accepting the problem and talking about it is the first step to stop the cycle.
- Stay active even if you stay at home
The quarantine also saves a lot of time you usually spend to get to work and back from it. So, why not to do some easy exercises to stay in shape and feel better?
Most people are currently nervous about the COVID-19, and we’d like to remind everyone that it’s still cool to stay physically active because of the 2 key reasons.
First, exercising supports our immune system. Secondly, it supports the mental health, allowing our minds to stay clear and focused.
Guys, we’ve prepared some simple exercises you can do at home right now:
- Warm up and stretch
Make a 5-10 minutes warm-up to increase your heart rate and bring more oxygen and blood to your muscles. A short stretching session after this will prepare your body for the exercising. It will give the flexibility and coordination you’ll need during the training.
- Make a Hip Bridge
Lie on the floor with knees bent and feet flat. Lift the hips into the air, keeping the arms on the floor.
- Squat Up and Down from Sofa
Sit on a sofa with arms in front of your body. Lift your body into an upright position and get back to the starting position.
- Forward Weight Shifts
From a standing position make a step forward, load the front foot with weight and step back to center.
Well, when it comes to quarantine, one of the positive things is that when you stay at home, you have more time to do things you never have time to do. And what’s your positive point about staying home?