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Maintain healthy habits in your social distancing and isolation - COVID-19

Given the contingency caused by COVID-19 and its proliferation, the growing tendency is to stay most of the time at home to avoid infection, which represents a break in the daily routine activities of most people.
Motivated by the preservation of general well-being and health, we would like to share some general recommendations to strengthen our immune system with the help of the appropriate exercise and a balanced diet, and in consequence guarantee our well-being and of those around us.
 
A good diet, a healthy life
It’s well known that one of the main factors that affect people’s well-being is their diet, which depends on a balance between the different types of food that we eat and that thanks to its components these fulfill a specific function in our body with the right contribution of vitamins and minerals, among other enzymes and nutrients.
According to the World Health Organization (WHO), a healthy diet also helps people protect themselves from non-contagious diseases, including diabetes, heart disease, strokes, cancer; among others. To achieve a healthy diet, the WHO indicates that we must include:
  • Fruits, vegetables, legumes, nuts and whole grains (such as corn, oats, wheat or rice, among others).
  • Less than 10% of saturated fat in the total caloric intake; and in the intake of trans fats, less than 1%.
  • Less than 10% of the consumption of refined sugar in the total caloric intake.
  • A consumption of salt below 5 grams daily; This helps prevent hypertension, among other chronic conditions.
  • Unsaturated fats, such as those found in fish, avocado and nuts, among others.  
 
In these days of social distancing and self-isolation, it is important that you increase the daily intake of those foods that contain nutrients rich in fiber, vitamin A, vitamin C, calcium and potassium, which are essential for our integral well-being.
Physical activity, internal and external strength
 
Exercise is a planned physical activity, useful to ensure our well-being both now and in the future. Given the current conditions facing the planet, we must understand this activity as a tool to take advantage of home confinement in a healthy way. An adequate level of regular or moderate physical activity, especially in adults, helps to:
  • Reduce the risk of high blood pressure, coronary heart disease, stroke, diabetes, breast and colon cancer, depression and falls, among others.
  • Improve bone and functional health.
  • Provide caloric balance and weight control.
  • Positively influence in the mood.
  • Fall asleep better.
 
Taking into account that the American Heart Association (AHA) recommends that adults get at least 150 minutes of moderate intensity aerobic activity per week to preserve their health, be sure to use part of the time at home to do any type of in-door exercise. This can be useful for your health, not only from a physical perspective, but also mentally and emotionally.