As stores, restaurants, and more businesses and public gathering places continue to close in the midst of the COVID-19 pandemic, it may be difficult to keep your physical and mental health intact — after all, nutrient-rich foods aren't as easy to come by, social gatherings have been halted, and gyms and fitness centers aren't able to welcome guests. Firstly,eating well.

Without a vaccine, none of us can entirely eliminate our risk of contracting coronavirus. And experts say that's still 18 to 24 months away.But eating as healthily as possible is important not only for our physical health, but our psychological well-being, too. A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.You don't have to follow a particular diet, just avoid processed foods as they tend to be high in sugar.The best foods for our mental health are generally the healthiest foods. Complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.A balanced diet ideally includes a variety of foods high in vitamins A, B, C, D and E, as well as the minerals iron, zinc and selenium.B vitamins, found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are important for our brain and it's happiness chemicals, serotonin and dopamine. A lack of B6, B12 and folate (B9) are common in cases of depression.It's also vital to look after our gut health, which a growing body of research shows has a remarkable impact on our mood and behavior. Prebiotics and probiotics, found in fermented foods like kefir, tempeh, sauerkraut, kimchi and yogurt can reduce inflammation, boost our moods and cognitive function.In its tips for coping with the stress of the coronavirus outbreak, the World Health Organization (WHO) reminds us not to "use smoking, alcohol or other drugs to deal with your emotions." They recommend speaking to a health worker or counsellor if you're feeling overwhelmed.Sleeping SoundlySleep is essential for our bodies to repair cells, clear toxins, consolidate our memories and process information. There's good evidence that sleep deprivation can have major impacts on our health — negatively affecting our psychological wellbeing concentration and even our emotional intelligence.It can also increase our risk of developing chronic health conditions, like diabetes, obesity and heart disease.Just like our schedules for eating, working and exercising, it's important to sustain a regular sleep routine. For most people, between six to nine hours a night is sufficient. Going to bed and waking up at a similar time each day can help maintain a sense of normality, and help you follow through with plans.If you're finding it difficult to get to sleep because you're lying awake worrying, try to limit your consumption of the news before bed. It can also be helpful to reduce your exposure to screens in the evening, as the effect of the blue light on our retinas can disrupt our sleep quality.Exercising EnoughExercise releases chemicals in the body that make us feel good, and it's also been linked to better sleep, reduced stress and anxiety, and improved memory and cognition.Team sports may be off the agenda, but you can certainly still exercise on your own, says Marcus Thormann, owner of a high-tech fitness studio in western Germany. He recommends moderate movement for 30 minutes per day, as backed by the WHO.

"You can even break that up into 10 minute sections — 10 minutes in the morning, 10 in the afternoon, and 10 in the evening. When you've established that as a daily routine, then your day will be better structured as well," he told DW.

Many fitness instructors — yoga and pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection.

Or, as Thormann points out, just a good dose of creativity. "I saw a social media post about a guy who used his 7-meter balcony, so about 20 feet in length, to run an entire marathon."

Now, everyone understands that the disease can appear at any time so do not neglect, underestimate your health even when you are healthy and no epidemic raging. On the one hand, I enhance simple home-based preventive measures recommended by public health agencies. I mixed orange juice and lemonade for the whole family to provide natural vitamin C to enhance the body's resistance, I reminded the whole family not to skip meals and balance the nutrients in meals so that the body is sufficient. disease resistance.Plagues have always been human disaster so no one expects its presence. However, if we look at the positive aspects in the middle of the difficult period when the epidemic is raging, the presence of the disease due to the corona virus has "helped" my family to consolidate all activities that were underestimated at the average time. Often, people are closer to each other and more aware of their own health and community protection. Practical lessons once again prove their worth more than any kind of textbook and health care is a long-term process, don't wait until the disease spreads to appreciate health. mine.

                    CHÚC BẠN HỌC TỐT