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A Guide to Eating Healthy and Staying Happy During Quarantine

The Covid-19 virus outbreak has caused much disruption to daily lives. People who were working are now working from home, working different hours, or not working at all, forcing them to change their daily routines and develop new hobbies. This routine change means that some people have more time to cook their own meals and others who are used to relying on take out from since-closed restaurants on their lunch breaks now have to find an alternative. There are people still who can’t afford to take out meals from restaurants and are reliant on the supply of grocery stores for nourishment. The pandemic is not a pleasant experience for anyone and the lack of one’s favorite foods in stock at the grocery store and specialty food stores closing can really affect diet, routine, and mental health. With all the uncertainty present in the lives of students and adults right now, it is important to make sure we are taking care of our bodies and staying happy so we can fight this disease and keep our loved ones safe. The immune system helps fight disease, and leading a healthy lifestyle is the best known way to strengthen your immune system. The best ways to live a healthy lifestyle are to eat a healthy diet, exercise regularly, get adequate sleep, minimise stress, stop smoking, and limit alcohol consumption(6). Some of those suggestions may seem exceptionally hard to do at this point in time, so this essay will focus on the ways to maintain a healthy, balanced diet at home.

Eating Healthy

The key to a healthy diet is being able to recognize the necessary components and adjust them to fit your lifestyle. It is extremely important to be eating a well-balanced diet right now because no one food is able to boost our immune system on its own(7). Each food contains nutrients that can help a different part of your body in different ways. A well-balanced diet consists of 3 meals per day and some healthy snacks. The World Health Organization defines a healthy diet as one that is varied, rich in fruits and vegetables, contains moderate fats and oils, and a minimal amount of salt and sugars(9). Try to prioritize foods with little or no added salts and use alternative spices when you can. It is important to avoid too much salt, because it is dehydrating and can make you tired or cause you to become dizzy(2). When the supermarkets are understocked, it can be easy to revert to buying the more accessible processed foods which are high in sugar, fat, and salt(4). If you find yourself in this situation, you can still try to reduce the amount of salts, sugars, and fats you’re ingesting. One way to decrease sodium levels in canned vegetables is by rinsing them off in the sink before preparing them(4). Canned vegetables are preserved in a liquid with high levels of sodium or sugars, so rinsing them cleans and gets rid of the added substances on your vegetables. Additionally, try to avoid frying your vegetables and aim to steam, grill, or saute them to reduce the amount of fat you consume while eating them(4).

 

 

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While searching for meals on lightly-stocked isles, make sure to have at least these four main food groups: protein (such as canned fish or beans), canned or frozen fruits and vegetables, whole grains (such as bread, rice, quinoa, or wholegrain pasta), and healthy fats (such as olive oil, nuts, or nut butters)(2). It is best to think about these four groups as how they look on the food pyramid, with the largest percentage of your diet coming from the bottom groups. Your diet should contain around 30% grains, 40% fruits and vegetables, 20% protein, and 10% healthy fats. These percentages are rough, because everyone’s diet is individual to themselves, but it is important to remember that eating too much of any one food or food group can have negative health effects on your body(10). It’s also important to include healthy snacks in your diet. Snacks can help you avoid overeating at mealtime, control your appetite, and can increase energy and concentration levels. Healthy snacks are around 100 calories and contain a balance of carbohydrates, protein, and healthy fats(11).

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One way to ensure the food supply remains hearty for all customers is to do your part in only buying the items you need. If you over-purchase, there is a chance that foods you bought would go bad before having the chance to eat them and it leaves less options on the shelves for others. Before each grocery trip, be sure to purge old food or food that has gone bad to make sure you have room for the food you will actually eat(2). Once shopping, make sure to buy the food you need, but not any excess. A good rule of thumb is to stalk up for about 2 weeks worth of food at a time. This way, you are able to consume the food before it goes bad and leave food in the stores for other families who may need it(2).

 

When determining what to buy there are a couple of things to keep in mind. If you are looking to make fewer trips to the store, make sure to buy food that will keep. This includes canned foods (such as beans, chickpeas, fish, or lentils), whole grains or starchy roots (such as potatoes or yams), dried fruit, nuts, seeds, eggs, long-lasting fruits and vegetables (such as citrus fruits, apples, root vegetables, broccoli, or cabbage) or frozen fruits and vegetables(4). Fruit and vegetables are an extremely

important part of a healthy diet as they provide your body with vitamins A and C and fiber, which helps keep you full for longer, supports immunity, and wound healing(11). A fiber-rich diet can help prevent disease in the long run and helps you feel full longer. Other fiber-rich foods include wholegrain oats, brown rice, quinoa, and the canned foods mentioned above(4). 

 

When preparing meals, be sure to cook and eat the fresh foods first and save the foods that last the longest (like root veggies and citrus fruits) until later(2). If you live with others, it is a smart idea to cook large, family-style meals like chilli and other stews which can lend themselves well to leftovers for days to come(2). This way your fresh food is cooked and can be preserved for longer, allowing you to take fewer trips to the store. 

Staying Happy

It is not a proven science that simply eating healthier will make you happier, however studies show that healthy eating leads to good health, which then leads to a happier lifestyle(5).  Endorphins, casually referred to as “happy hormones” are chemicals produced by the nervous system to cope with pain or stress(8). Their goal is to stop pain or encourage positive feelings and are thought to reduce feelings of stress or anxiety, boost self-esteem and in some cases even alleviate depression(3). In other words, an increase in endorphins makes you happier.

You may ask: how can I boost my endorphin levels? There are many ways to naturally boost your endorphin levels. Endorphins are released when exercising (specifically in the presence of others), laughing, doing something creative, volunteering, having sex, getting a massage, eating, and even drinking wine(3). Yes, you read that right, wine and orgasms can help to increase your happiness… shocking, isn’t it? 

    

Eating is an important part of that too though; specifically, dark chocolate and spicy foods (“Endorphins”; “Endorphins.”). Spicy foods trigger a pain sensation in your mouth, causing your body to respond with endorphins to relieve the pain (“Endorphins.”). The bitter cocoa in dark chocolate creates the same sensation.

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Because of that, it is best to look for a dark chocolate without lots of added fat and sugars, typically it will contain at least 70% pure cocoa (“Endorphins.”). Other foods linked to boosting endorphins are rich in vitamin B12, vitamin C, zinc, potassium, or iron, such as strawberries, oranges, grapes, nuts, animal proteins, and ginseng(8).

 

Lastly, it is important to exercise mindful eating to ensure satisfaction. Studies show that eating without distraction and focusing on the sensory aspects of your food can help you enjoy what you’re eating(5).  Don’t eat while you’re busy watching tv or doing work, because it can be harder to control the amount you have eaten and determine when you are full(7). Make sure to portion your food and don’t feel pressured to finish the whole plate if you’re too full(7). If you’re worried about portion control, it can help to portion your food by putting it on a smaller plate or a bowl. Overeating can make you feel sleepy and sluggish, which does not promote a healthy lifestyle, nor assist in bettering your mental health during this time(1). Eating with friends or family members has also proven to be associated with greater emotional well-being. This is especially important at times like the present when social interaction is limited(5). Exercising mindful eating can help prevent the stress-eating or overeating that is easy to fall into while quarantined. 

Helpful Recipes

I have compiled some meals and snacks based on my research on Covid-19, a healthy diet, and endorphins to help you eat healthy and stay happy while doing your part in keeping us all safe by staying at home.

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@thedishonhealthy

References

  1. Blackburn, Kellie Bramlet. “What Happens When You Overeat?” MD Anderson Cancer Center. Accessed May 12, 2020. https://www.mdanderson.org/publications/focused-on-health/What-happens-when-you-overeat.h23Z1592202.html.

  2. “Coronavirus: What Foods Nutritionists Would Stockpile for Quarantine - Business Insider.” Accessed April 23, 2020. https://www.businessinsider.com/nutritionists-how-to-prepare-healthy-food-for-quarantine-2020-3.

  3. DFARHUD, Dariush, Maryam MALMIR, and Mohammad KHANAHMADI. “Happiness & Health: The Biological Factors- Systematic Review Article.” Iranian Journal of Public Health43, no. 11 (November 2014): 1468–77.

  4. “Food and Nutrition Tips during Self-Quarantine.” Accessed April 23, 2020. http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine.

  5. Holder, Mark D. “The Contribution of Food Consumption to Well-Being.” Annals of Nutrition and Metabolism74, no. 2 (2019): 44–52. https://doi.org/10.1159/000499147.

  6. “How to Boost Your Immune System - Harvard Health.” Accessed May 6, 2020. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system.

  7. “How to Keep Healthy While in Isolation or Quarantine (COVID-19): (EUFIC).” Accessed April 23, 2020. https://www.eufic.org/en/healthy-living/article/7-tips-to-keep-healthy-while-in-isolation-or-quarantine-covid-19.

  8. Mwanza, Florie. “Eat Yourself Happy With These 8 Endorphin-Releasing Foods.” POPSUGAR Fitness, June 20, 2018. https://www.popsugar.com/node/44230987.

  9. Veenhoven, Ruut. “Will Healthy Eating Make You Happier? A Research Synthesis Using an Online Findings Archive.” Applied Research in Quality of Life, August 14, 2019. https://doi.org/10.1007/s11482-019-09748-7.

  10. “When It Comes to Protein, How Much Is Too Much? - Harvard Health.” Accessed May 12, 2020. https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much.

  11. “Why Are Healthy Snacks Important? | Livestrong.Com.” Accessed April 23, 2020. https://www.livestrong.com/article/392588-why-are-healthy-snacks-important/.

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