When the word “quarantine” meets the ears or is heard in several other ways, we realize that there are certain things which are indirectly prohibited to do but perhaps we should avail all the opportunities like health hacks for a better life during quarantine, this short lifespan offers. It is important to remember the best forms of Food, as the cases of Coronavirus are multiplying by and the best form of prevention is protection. Enhancing the immune system with health-giving and beneficial foods for staying healthy, full of energy, and feeling good is the priority.  According to a nutritionist, Stephanie Schwartz forms the New York-Presbyterian Brooklyn Methodist Hospital, some of the useful tips on immunity boosters and the superfoods for the whole family, “Eat the rainbow” is the tagline which he has chosen,  for it is essential to have diversity in meals. Having fresh fruits and veggies as the colorful plants are rich in providing different vitamins for enhancing our immune system, is better.

To keep you from getting bored during the time of self-quarantine, we’ve rounded up 10 amazing health  hacks for a better life during quarantine days, that you can totally perfect over the next few weeks. And you’ll be able to use these after things go back to normal, so it’s a win-win.

In this ongoing quarantine era, it is better to take only limited and optional food instead of choosing the food which is harmful to our body. Taking good nutrition instead of junk and putting the use of fresh ingredients, the ones with a shorter life span, at priority, will be first in providing nutritional profile to fresh foods and cause no harm to our body. If fresh products, especially fruits, vegetables, and reduced-fat dairy products continue to be available, prioritize these over non-perishables. Frozen fruits and vegetables can also conveniently be used over longer periods of time, you may use the freezing methodology for avoiding food waste.

Many of the individuals don’t find time for cooking meals for their loved ones on daily basis but in this quarantine, spending long days at home with no work might be taken as an offer or the possibility for trying the recipes that you are unable to cook regularly. Many healthy and delicious recipes can be found online. Take advantage of the wealth of freely available information, and experiment with the ingredients you can access, but remember to keep in mind the principles for healthy eating offered in this guidance. Some examples of healthy recipes with accessible ingredients may also be found below.

For the maintenance of a healthy digestive system, fiber plays its major part as it provides a feeling of fullness which prevents overeating. To ensure an adequate fibre intake, aim to include vegetables, fruit, pulses, and wholegrain foods in all meals. Wholegrain foods include oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread.

The key ingredient for having an optimal health, good hydration is important. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink as it has no waste production compared to bottled water. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender or rosemary.

One of the healthy hacks adopted during quarantine days is to avoid drinking large amounts of strong coffee, tea, exclusively caffeinated soft drinks and energy drinks. These may lead to dehydration and can negatively impact your sleeping patterns.

Dairy products like milk and yogurt are a greater source of providing an inexpensive source of protein and nutrients. Choosing reduced-fat dairy is one way to reduce saturated fat consumption, while also getting all the benefits of dairy. UHT milk in a can or carton will be relatively shelf stable. Powdered milk is another shelf-stable option.

Many a times people turn towards drinking alcohol as a coping mechanism to work for stress reduction however, this might not be a healthier choice as the studies have confirmed that the heavy alcohol consumption is increasingly susceptible to infections. On the other hand, taking certain mediations like exercise, nature walk and other healthier ways might prove to be beneficial. Perhaps the discussion has shown that there lies an increased chance of COVID-19 deaths if an individual has some lung complications.

Alcohol use, specially the heavy use alters the mind, weakens the immune system and undermines the body’s ability to cope up with the infectious diseases including COVID-19.

It is recommended that alcohol in general be avoided, but especially when in self-quarantine. As a psychoactive substance, alcohol also affects your mental state and decision-making and makes you more vulnerable to risks, such as falls, injuries, or violence when under quarantine with someone else.

Alcohol intake is also affiliated with an increased level of depression, anxiety, fear and panic– symptoms that can intensify during isolation and self-quarantine. Consuming alcohol is not a good coping mechanism, neither in the short nor long term, although you might think that it will help you deal with stress.

Protein also plays an effective role in boosting the immune system naturally. Our body is mostly composed of proteins. It is a building block of immune cells. So intake of diet containing protein also helps in reducing the chances of acquiring the disease Covid-19. It comes from both animal and plant sources like fish, beef, milk, yogurt, eggs, cheese, nuts, beans and lentils etc. Immune system is also stimulated by eating diet containing prebiotics and probiotics. They are essential health components which help boost the health of the micro biome.

Beans, chickpeas, lentils and other pulses are great sources or vegetable protein, fibre, vitamins and minerals. These are also rather versatile and can be used for stews, soups, spreads and salads. Particularly unsalted and unsweetened, these may serve as healthy snacks or added to porridge, salads and other meals. Nut butters or spreads are also good options, as long as you choose 100% nut butters which do not have added sugar, salt, or partially hydrogenated or palm oils.

In case of limited access to fresh meat and fish, frozen and canned versions can provide convenient and nutritious alternatives. However, as the fat and salt content can be high in some canned meats and fish it is important to check the label and choose lower fat and salt varieties. Plant-based proteins such as pulses, cereals, nuts and seeds also have a long shelf-life and can provide convenient protein-rich and nutritious meals or snacks.

Limiting total fat intake to less than 30% of total energy intake, of which no more than 10% should come from saturated fat. For the achievement of this goal, go for the cooking methods which have no or less fat. If needed, use small amounts of unsaturated oils like rapeseed, olive, or sunflower oil to cook foods. Preference of foods that contain healthy sources of unsaturated fats, such as fish and nuts would prove to be far more beneficial. To restrict saturated fats, trim excess fat from meat and poultry, and choose skinless options. Reduce foods such as red and fatty meats, butter and full-fat dairy products, palm oil, coconut oil, solid shortening, and lard.

Before choosing any fat-containing food, which has been preserved, read nutrition labels to ensure that partially hydrogenated oils are not listed in the ingredients. If food labels are not available, avoid foods that commonly contain trans fats such as processed and fried foods, like doughnuts and baked goods – including biscuits, pie crusts, frozen pizzas, cookies, crackers and margarine that include partially hydrogenated fat. If in doubt, minimally processed foods and ingredients are better choices.

Vitamin D is an essential nutrient for boosting the immune system to prevent corona virus. Eggs, cheese, mushrooms, fatty fish, fortifies milk and tofu etc. are good sources of vitamin D. it helps in the production of protein that helps in killing of infectious agents including bacteria and virus. It also helps in stopping the growth of bacteria and virus so it cannot invade other body tissues. The good source of vitamin D is mainly sunlight but is also found in some foods such as eggs, fish, milk and some of the margarine brands may also be fortified with it.

The sun is the best source of vitamin D, however, during quarantine or self-isolation it may be more difficult to get enough sun exposure to meet our needs. Therefore, it is recommended that individuals who are unable to go outside eat plenty of vitamin D rich foods and consider taking a daily vitamin D supplement.

Diversity is considered to be a key to healthy diet, balanced with wholesome nutritionist food as one day having the green veggies, the orange carrots the next day and keeping on mixing them is like a rainbow. Fish is rich in Omega-3, while meat is full of iron and B-complex vitamins. Milk and dairy products are also packed with vitamin B, so make sure your child gets enough of these. Ms. Schwartz advises good hydration too. Children should drink a sufficient amount of water and milk as they are the best nutritious drinks with no added sugar. Natural ingredients are considered enough for having a diet well in health, hence, there is no need of the supplements to be taken, exclusively for the children. It is the duty of parents to have a consultation with their patrician if your children more amount in vitamins.

VITAMIN A

Diet containing beta carotene is essential for strengthening the immune system during the pandemic. Beta carotene converts to vitamin A which helps antibodies to respond to antigens effectively. Good sources of beta carotene include carrots, sweet potato, apricots, squash, red and yellow pepper and cantaloupe.

VITAMIN C

Vitamin C is another important component as it reduces the duration of cold symptoms. Vitamin C contributes to immune defense by supporting the production and functions of many white blood cells. Food containing vitamin C include oranges, papaya, sweet potatoes, strawberries, kale, kiwi etc. In short vitamin, C is an important nutrient for active immune response.

Taking the present quarantine into consideration, although home-cooked meal should be preferred but many cities and countries have started the advanced deliver systems for ingredients and ready meals, and many businesses are now starting to offer this service. Some solutions include “contact-less” options, where no human interaction is required, thus supporting self-quarantine and isolation measures. If you think the food delivery is from the reliable sources, following strict food hygiene requirement, you must avail the opportunity. These services might be overwhelmed with many other food orders, you might consider exploring what food is available online in your area.

On the online food delivery, food safety, and adopting some precautions is prerequisite for food security and a healthy diet. If you really want to choose some healthy hacks for a better during quarantine, only safe food is healthy food. It is important to consider good hygiene practices as part of duty while preparing food for yourself and for others, to avoid food contamination and foodborne diseases.

The key principles of good food hygiene include:

1. keep your hands, kitchen and utensils clean
2. separate raw and cooked food, especially raw meat and fresh produce
3. cook your food thoroughly
4. keep your food at safe temperatures, either below 5 °C or above 60 °C; and
5. use safe water and raw material.
6. Wash fruits and vegetables with water before eating them
7. Disinfect surfaces and objects before and after use
8. Keep raw and cooked foods separate to avoid harmful microbes from raw foods spreading to ready-to-eat foods
9. Make sure to cook and reheat foods to adequate temperatures