Pandemic Diet & “Freshman-19”: 5 Expert Ways To Maintain A Healthier Lifestyle During The Pandemic
The phenomenon of weight gain during the COVID-19 pandemic, often referred to as “the COVID freshman 15,” “the quarantine-19lbs,” or “the freshman-19,” is a common experience for many individuals. This can be attributed to the increased consumption of comfort food and snacks since the beginning of the coronavirus outbreak. According to Statista, there was a 20% increase in the sales growth of comfort food and snacks in the U.S. from 2019-2020. Furthermore, Forbes’ research indicates that the interest in “salads” and “vegetables” on Google Trends decreased, while “cookies” and “ice cream” significantly increased.
During times of stress, it is easy to be drawn towards comfort food and deviate from a healthy diet. However, experts provide quick and easy ways to maintain a healthier lifestyle during the pandemic:
- Make Your Own Meals
When we prepare our own meals, we have the advantage of controlling our portion sizes and carefully selecting the ingredients that go into our food. The current pandemic has led to the closure or reduction of many restaurants, leaving us with no choice but to cook for ourselves.
Dr. Hensrud from the Mayo Clinic advises that instead of giving in to large amounts of comfort food, we can use this situation as an opportunity to make healthier versions of dishes we might not typically consider, such as burritos, bean burritos, or even pizza. With the right approach, these can be nutritious and well-balanced meals.
Investing time in meal planning and preparation is crucial. By planning ahead, we can avoid resorting to last-minute, less healthy food choices. Additionally, improving our cooking skills can help us to create more varied and interesting meals that are both delicious and good for us. With some practice and experimentation, we can turn this challenge into an opportunity to eat healthier, more mindful meals.
Sources: [1] Mayo Clinic
2. De-Stress!
The ongoing pandemic has brought about numerous stressful situations in our lives, often leading to weight gain as a result of the increased stress levels. During such uncertain and challenging times, it is crucial to remember the importance of relaxation and maintaining a clear mind. Engaging in de-stressing activities such as yoga, taking soothing spa baths, and practicing meditation can be highly beneficial for both your mental and physical well-being.
According to Yale Medicine’s Dr. Viana, the relationship between stress and weight gain is complex and multifaceted. She explains that, “there are organic body changes, and we tend to turn to food as a way to cope with stress.” Indeed, stress can significantly impact our eating habits and metabolism.
Dr. Morton further elaborates on the metabolic changes associated with the “fight-or-flight syndrome.” He states that when the body is under stress, it senses the need for energy to either “run away or combat” the perceived threat. As a result, the body “will not give up any calories” during these times, making it more challenging to maintain a healthy weight
Sources: [1] Yale Medicine
3. Be More Mindful About Snacks
You’re not alone if you’ve found yourself reaching for snacks more often during the pandemic! A new poll from University of Missouri Health Care shows that a whopping 68% of people say they’ve been snacking more. It’s no surprise, right? With so many of us working from home, the kitchen and all its tempting treats are literally just a few steps away. The good news is, we can absolutely manage this! The key is to be mindful of how much we’re snacking – portion control really matters. It’s also a great opportunity to explore healthier options. Think about swapping that bag of chips for some veggies and hummus, or trading sugary treats for some fruit. Being a bit more conscious about our snacking can make a big difference to our overall well-being during these times.
Sources: [1] MU Health Care
4. Keep It Moving
The pandemic closed down our gyms, and the winter weather can make it difficult to exercise outside. This naturally makes home gyms, at-home workout equipment and workout videos all popular exercise alternatives.
In Sharp Health News, Dr. Polanco affirms: “the Centers for Disease Control and Prevention, American College of Sports Medicine, U.S. Surgeon General and American College of Preventive Medicine all recommend at least 30 minutes of moderate-intensity physical activity, five or more days a week. Even though gyms may be closed, it is still possible to exercise using what you have around you.”
Sources: [1] Sharp
5. Remember To Drink Water
Drinking water regularly has many health benefits, and should be a daily maintained habit. During the pandemic, it’s also important to stay hydrated the right way.
Healthline’s Rachael Link, MS, RD, points out: “soda, sweet tea, and sports drinks are typically loaded with added sugar and lack important nutrients like vitamins and minerals. These drinks not only raise your calorie intake but also your risk of weight gain. Contrarily, drinking more water can help you feel full, thereby decreasing your daily calorie intake.”
Sources: [1] Healthline
Please note that this article, or any posts published on this website, is not intended to be a substitute for any medical diagnosis, advice or treatment – it’s always important for readers to consult with their medical healthcare professional.
