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Home » Exercise Programs » Fighting The COVID-15: 7 Ways To Maintain A Healthy Weight During Social Isolation – Forbes

Young girl watching as mother uses spoon to serve meal, vegetarian food, family dinner time, healthy ... [+] eating

The novel coronavirus pandemic is unleashing havoc on every aspect of society medical, cultural, financial. Zooming in from macro to micro, we see that the viral outbreak is clearly impacting our day-to-day living including our eating patterns. Environmental stressors often do. Who hasnt participated in emotional eating? I certainly have! At this unprecedented time, stress levels are exceedingly high, and being sustained at this level for an indefinite length of time, as COVID-19 does not appear to dissipate anytime soon.

Eating While Stressed

According to a study by Yale researchers, stress may contribute to an increased risk for obesity and other metabolic diseases. Uncontrollable stress, in fact, changes eating patterns and the consumption of hyperpalatable foods, like those late-night Oreo cookies or Cool Ranch Doritos.

Our good habits are being challenged by our natural tendencies to snack more while at home which can include comfort foods, explained W. Scott Butsch, MD, MSc, Director of Obesity Medicine, Bariatric and Metabolic Institute at the Cleveland Clinic. That, together with a baking pandemic, could add more calories to the day.

High-sugar, processed foods increase the risk of metabolic syndrome, diabetes, heart disease and ... [+] obesity which increase our risk for infections such as COVID-19

Not all eating patterns have been unhealthy. In the wake of the COVID-19 pandemic, were eating out less frequently. No more work lunches or social dinners to fill up on endless appetizers and booze. But the stressors of this sudden new normal are also changing our dietary habits for the worse.

Theres a well-documented relationship between stress and weight gain, according to Julius Wilder, MD, PhD, Assistant Professor of Medicine at the Duke Division of Gastroenterology. Increased stress levels lead to a rise in the stress hormone, cortisol, which can result in an increased appetite. Dr. Wilder continued: The weight gain in the current pandemic is further accentuated by a decrease in daily exercise and an increase in alcohol consumption.

Does Stay at Home Translate to Binge at Home?

Since the start of the pandemic, public health professionals have been advising us to avoid social gatherings by staying home. During daily White House press briefings and on nearly every major news outlet the nations top infectious disease physician, Dr. Anthony Fauci, in his delightfully-prominent Brooklyn accent, has explained the rationale of physical distancing in reducing transmission of this highly infectious coronavirus. But have public health pundits inadvertently triggered a different health problem overeating?

Food is medicine. Healthy foods can help us fight infection. A poor diet, in contrast, can increase ... [+] inflammation and the development of metabolic syndrome, cancer and other chronic illnesses.

I think several emotions are at play here, Dr. Butsch reflected. More stress, more fear, more boredom lead to comfort foods, more snacking, more carbs.

Some folks are combating their boredom and loneliness by watching TV and movies, but that can be associated with mindless snacking of chips and popcorn as well as consumption of alcohol, all of which can contribute to weight gain.

Seven Ways to Maintain a Healthy Food Regimen

1.Take an Emotional Break. In the midst of SO much uncertainty, give yourself permission to indulge on your favorite cheesecake, parmesan truffle fries or Pinot Grigio! But in moderation perhaps a glass of wine each night or a few cookies per week.

2.Make a Schedule. Heres a sample: prepare breakfast (maybe a fruit smoothie or scrambled eggs); do a zoom meeting or other work; exercise at noon (see #5); grab a healthy snack (see #3); squeeze in some more work; make dinner; watch TV/movie, read, wind down.

Snacks can be healthy and delicious! Berries are high in antioxidants which can boost the immune ... [+] system.

3.Prepare healthy snacks. Im always snacking between meals, and there are plenty of healthy options. My favorites include carrot sticks; apple slices or celery sticks with peanut butter; and roasted almonds. Its also okay to indulge in your favorite sweet/salty treat (e.g. Kit Kat and Pringles are often in my kitchen)see #1.

4.Portion control. While at home, its easy to consume an entire large bag of potato chips or 6-pack of beer which can contribute to unintentional weight gain. Try to measure out portions of food and transfer into smaller bowls or plates.

Running, jogging or brisk walking - while physically distanced - are effective means of staying ... [+] healthy

5.Regular physical activity. Moderate exercise releases endorphins which reduce stress and improve mood. Simply walking for 20-30 minutes, getting out of the house, breathing fresh air can help de-stress, says Dr. Butsch.But home exercises can be just as effective check out the many fun and free YouTube workout videos! (Mike Chang is one of my favorites)

6.Get plenty of sleep. Studies supported by the National Institutes of Health suggest an association between sleep deprivation, weight gain and obesity. Poor sleep alters the levels of endocannabinoid which affect appetite and the brains reward system.

7.Mindful practice. Daily meditation can reduce stress, improve attention and help us be more mindful of our food choices. According to Harvard Health, mindful eating means being fully attentive to your food as you buy, prepare, serve and consume it. Next time youre cooking, bring all your senses to the meal smell the onions and garlic, feel the ripe tomato, hear the pepper shaker and taste the spices in your turkey chili.

A healthy diet is essential to boosting the body's immune system and ability to fight off ... [+] infections.

For many, unfortunately, food choices arent choices at all. People living in food deserts have limited options for fruits, vegetables, whole grains and lean meats. We need to invest in public health programs that enable marginalized communities access to healthy foods and other support services (preparation, storage, etc.)

Common sayings in clinical nutrition circles are food is medicine and you are what you eat. Both phrases resonate when one considers that the leading causes death heart disease, diabetes, cancer are largely preventable by following a healthier diet. Good nutrition is essential to a strong immune system which in turn will help shield us from, say, an infectious pathogen like the COVID-19 virus. But its also okay to treat yourself to a snack or drink that puts a smile on your face.

Originally posted here:
Fighting The COVID-15: 7 Ways To Maintain A Healthy Weight During Social Isolation - Forbes

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Home » Exercise Programs » Fighting The COVID-15: 7 Ways To Maintain A Healthy Weight During Social Isolation – Forbes