Healthy Lifestyle After Pandemic
Even though the pandemic is almost over, you still need to live a healthy lifestyle to maintain your immune system so that it is always resistant to various viruses and other diseases. After adapting over the past two years, many people have been encouraged to maintain a healthy lifestyle.
This decision will help you recover from COVID-19 and maintain your immune system so that you are always strong in the face of the disease.
Distinguishing a Pandemic from an Endemic
When it was announced, Covid-19 was often referred to as a pandemic. Entering 2022, now the virus is more often referred to as endemic. What is the difference between the two terms?
A pandemic is an outbreak that occurs worldwide or has an international scope and is difficult to control. This understanding is the same as the Covid-19 incident, which spread so quickly that it was challenging to handle it in a short time.
Meanwhile, an endemic is an epidemic that hits a small area but with a fatal impact. Examples of this endemic are malaria, dengue fever, measles, and other diseases.
Cultivating a Healthy Lifestyle
When the Covid-19 pandemic spreads, one preventive measure is the discipline of a healthy lifestyle. This health protocol has trained many people to live a healthy lifestyle to avoid exposure to this dangerous virus. To achieve a healthy lifestyle, there are several efforts that you can make early on, including:
1. Meet Daily Water Needs
The human body consists of 70% water. Thus, you need to meet the daily needs of water to ensure the body's metabolism goes well. In the average adult, the recommended water consumption is 2 liters.
2. Give Your Body Enough Rest Time
The body needs sleep to carry out the cell regeneration process and give the organs a break to rest. With the Work From Home (WFH) lifestyle, it is not uncommon for people to work on their assignments until late at night. This will lead to decreased endurance, unstable emotions, and a lack of ability to focus. As an adult, you must sleep at least eight hours a day so that your physical and psychological condition is always excellent.
3. Balanced Nutrition Consumption
Intake of nutritious food with balanced portions is essential to support health. The body needs carbohydrates, fats, and protein for energy, but the body also needs vitamins, minerals, and fiber. So, don't be lazy to consume vegetables, fruits, and nuts to complete the nutritional intake for the body.
4. Regular and Consistent Exercise
Regularly exercising means delivering oxygen and nutrients to the body's tissues, and the circulatory system runs more smoothly, giving you more energy to carry out daily activities.
Therefore, consistency in exercise routines is also suitable for increasing endurance. You can do indoor exercises such as floor exercises, yoga, pilates, and weight lifting, or you can also do outdoor cardio such as jogging and swimming. Whichever activity you choose, aim for at least 150 minutes per week for 3-5 days.
5. Weight Control
Maintaining a proper diet and exercising regularly can help reduce your risk of developing diabetes and maintain an ideal weight.
If you are trying to gain or lose weight to be ideal, eating a balanced diet can help you achieve that. Regularly eat at least 5 servings of fruits and vegetables every day. These low-calorie but high-nutrient foods can help you achieve your ideal weight and keep it off.
In addition, it is also essential to start the day with a healthy breakfast, for example, low-fat milk or whole grains. If you don't eat breakfast, your blood sugar will tend to increase, so your body fat will also increase. So, try not to skip breakfast, okay?
You also need to reduce sugary drinks, such as soda and packaged beverages, high-fat foods, fast food, and sweet snacks that are usually packaged. Make sure the nutritional intake you consume is natural and healthy.
6. Managing Stress and Emotions
Prolonged stress is prone to lowering the immune system. Poor mental health can drain your energy and focus, increasing your risk of developing illnesses ranging from a weakened immune system to bad habits like overeating or drinking alcohol.
To manage stress and emotions, you can also use the 5 healthy habits above. Adequate sleep will give you enough energy to concentrate, and meeting the needs of water, balanced nutrition, and regular exercise will be constructive in controlling your ideal weight, which is very good for your confidence. Therefore, your mental health is just as important as your physical health.
7. Bringing Limits to Bad Habits
Undeniably, some bad habits come from hobbies or work demands, so bad habits often occur that are hard to let go of. Some bad habits that should be stopped to maximize a healthy lifestyle are:
- Consumption of alcohol, cigarettes, and fast food.
- Staying up late or working late into the night.
- Lifestyle minimal movement (sedentary).
Mask is Still Mandatory
Indonesia started a new era during the Covid-19 pandemic on Wednesday, 18 May 2022. Since that date, the government has imposed a mask-free policy. This was also conveyed by Dicky Budiman, an Indonesian epidemiologist and researcher from Griffith University, Australia, who reminded the public not to be careless and always be careful in responding to the policy of eliminating the use of masks outdoors.
Dicky added that this vigilance came from the consideration that the number of Indonesian booster vaccine recipients was still low compared to other countries that had released masks.
Dicky also reminded the government to provide further explanations to the public regarding what is allowed and not allowed regarding the freedom to wear masks. Although now people are allowed not to wear masks in large and open spaces, shows are still needed for certain conditions, for example, when there is a dense crowd or in a closed room with many people.
Wearing a mask is a healthy lifestyle that is easy, inexpensive, and effective in preventing the transmission of airborne diseases such as Covid-19. By combining the discipline of mask protocols and adequate vaccination coverage, you, too, can better protect yourself during this endemic period.