Author Spiegel

08.05.2020 22:11

Top Tips on Staying Healthy in Quarantine

How to stay healthy

Illustration: Daniel Fischel for Washington Post

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Quarantine is supposed to prevent more dying, but it can also be bad for our health.

More than 2 billion people around the world have been ordered to stay at home to help curb the coronavirus pandemic. If you are one of them, this article will help you stay in top physical and mental shape. 

The forced quarantine has made us shift our everyday routine drastically. Moreover, what is equally important, but often neglected to be mentioned, is keeping your immune system strong. How you will survive this virus if infected largely depends on how strong your immune system is. 

The immune system suffers when you stay home all day continuously, so here are the top three things you can do to keep your body and mind steady and healthy in quarantine. 

Sit in the sunlight

“Sunshine is the best medicine.”

Early birds don't just get the worm, they also get the essential vitamin D found in the rays of sun. After having breakfast, crack the windows open or walk out on the balcony and let the sun shine on your face and body for at least 30 minutes. Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. Vitamin D does not only control the absorption of calcium, it also facilitates normal immune system functions. So being in a lockdown can lower your immunity, which makes the COVID-19 that much more dangerous, so, say it with me: sunlight!

Healthy Body 

“Physical fitness is the first requisite of happiness.” – Joseph Pilates

What is also crucial is staying in shape while you are staying home. It’s pretty safe to assume you don’t go for a run as often as you did, but even going to and from a bus stop is still some sort of physical activity that has been taken from you. So try to keep your body as active as possible. Physical inactivity isn’t just bad for your body, it leads to insomnia, heart disease, diabetes, cancer - basically nothing good. You better bust out your favorite at-home workout routine, or crank the music up while you make dinner and dance a little, even a little bit of activity goes a long way. 

Healthy Mind 

“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” - Buddha 

Being stuck at home, alone or with family members, can be stressful at the very least. Forced to live day after day looking and talking to the same people can be quite exhausting. This is where meditations come in handy - it’s important to take at least 5 minutes to yourself, clear your head of all tangled thoughts and anxieties. The benefits of everyday meditation are quite extraordinary. Headspace, a very popular meditation platform says: 

“Five minutes can feel like a small amount of time, but the truth is, it is enough to complete a 5-minute meditation and set the tone for your day. We live in a world where constant busyness and distractions are the norm. You can counteract that by taking a break with a 5-minute guided meditation, which provides an opportunity to reduce stress, increase focus and productivity, and improve mindfulness — enabling us to be more fully present throughout the rest of our activities.”


 “Let food be thy medicine, thy medicine shall be thy food.” –Hippocrates

Food is the fuel we use for energy, so whatever you put into your body, affects almost every single aspect of your life. By eating a balanced diet we get all the nutrients that are necessary for a healthy living. These include proteins, vitamins and calcium, among other things, so this is the perfect time to cook yourself some healthy meals everyday. 

Nutrition experts tend to recommend eating 3 balanced meals (350 to 600 calories each) and 1 to 3 snacks per day (between 150 and 200 calories each). The calories for each meal and snack depend on a variety of factors including height, weight, age, gender and physical activity level. Keeping that in mind, check out this cooking channel to research some great healthy recipes. Besides, everybody is turning into professionals chefs, because of this quranatine, so keep up.


*Illustrations: Washington Post, Vox and


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