Despite being at home, many people remain busy; their routine includes work, meetings, household chores... It is a lot of work and the time to prepare healthy meals can be scarce. However, try to maintain healthy habits and good nutrition during this quarantine period. Food is one of the factors that can help improve the body's defense system, as explained by the nutritionist from Espírito Santo, Daniela Alencar.
Check out some tips that you can apply at home together with the family.
1. Prioritize real food
Avoid consumption of industrialized food (packaged food) because they contain several types of chemical additives and preservatives that can increase inflammation and activate the immune system unnecessarily.
2. Improve the quality of your sleep
Always try to sleep and wake up at the same time, even on weekends. The room should be dark, and try to sleep at least 6 to 8 hours. If necessary, drink chamomile, lemon balm, and mulungu teas, which are relaxing.
3. Add herbs and spices to your meals
Green tea, garlic, ginger, turmeric, dried herbs (thyme, parsley, rosemary, basil, oregano, among others) are antifungal, antiviral, and anti-inflammatory foods that can help in this period.
4. Add foods high in vitamins A, C, D, and E to your diet
Vitamins are very important for the body. Check out some foods high in vitamins: A: carrot, mango, and kale. C: kiwi, broccoli, guava, lemon, and orange. D: eggs and fish (as well as sun). E: chestnuts, hazelnut, and avocado.
5. Increase water intake
Drink lots of water, coconut water, and natural juices without sugar. Avoid the consumption of soft drinks, artificial juices, and alcoholic beverages.
6. Avoid restrictive diets
Eat a diet rich in vegetables, legumes, and fruits. Avoid foods rich in sugar, refined white flour (bread, cakes, and cookies), and hydrogenated fat (fried foods).
Daniela Alencar is a clinical functional and sports nutritionist and member of the health care team at Clínica PASA, in Vitória.