The 2020 Pandemic was difficult for many people. In fact, a recent survey by the American Psychological Association showed that 42% of U.S. adults reported weight gain (an average of 29 pounds). Ten percent of those said they gained more than 50 pounds. In addition, 23% of adults reported drinking more alcohol, and 78% reported increased stress. There is no doubt that these changes increase health risks. So, how do you push the reset button and take charge of your health?
Here are some tips to help get you back on track:
- Get moving. Start by taking a 15-minute walk every day. This not only helps to burn some excess calories but also reduces stress. It can also motivate you to think about other forms of physical activity. A review of studies during the COVID-19 lockdown determined that just two weeks of physical inactivity and overeating can increase insulin resistance and blood sugar at a time when it is essential to reduce the risk of obesity and chronic disease.
- Clear your kitchen of junk food. This is a great way to take charge of your health. Get rid of all the chips, cookies, sweets, roasted nuts, and whatever else you’ve been overeating for the past year. Don’t buy anything that tempts you to overeat.
- Eliminate alcohol for 30 days. If you consumed alcohol during the pandemic, now is the time to give your liver and digestive system a rest. Alcohol provides empty calories, damages liver cells, and can create an imbalance of gut bacteria. A recent study in Nature showed that the brain cells that promote hunger are activated by alcohol, triggering overeating.
- Commit to snacking on fresh fruits and vegetables only for the next 60 days. Summer is an excellent time to enjoy plenty of fruits and vegetables in season. Most are low in calories and fat, high in fiber and essential nutrients, and abundant in hydrating water.
- Find ten minutes of “quiet time” daily. Use this time for meditation, prayer, deep breathing, or setting your intention for a happy and productive day. A growing body of evidence shows the benefits of mindfulness for behavior change.
You have the power to take charge of your health, and this can be done through diet and lifestyle choices. Start thinking now about what you will do differently should restrictions happen again in the future. Take action immediately and follow the tips above to reverse any damage to your health that may have occurred during the Pandemic. You’ve got this!
