The COVID-19 pandemic wreaked havoc around the world for three years, while the virus is constantly changing as it replicates and spreads, and no one knows when it will end. The normalization of the epidemic has brought about significant changes in our lifestyles.

In China, everyone has experienced remarkable changes in food and transportation. Staying at home increases the opportunities to eat and order takeout at home, with more snacks and drinks consumed; The opportunities for physical activity and exercise are reduced, and people just lie in bed or lounge on the couch playing on their phones; People get used to doing nothing and putting off unimportant works.

People with no strong self-control to actively change this "decadent" lifestyle will naturally feel anxiety and bored.

So, what is health management? Health management is a process of comprehensively managing the health risk factors of individuals and people. Its purpose is to mobilize the enthusiasm of individuals and groups to make effective use of limited resources to achieve maximum health results.

Under the current normalized epidemic situation, each of us should face the troubles caused by the epidemic while live actively at the same time. To focus on the following tips: 

01 Cooking at home is preferred

It is suggested to reserve appropriate amount of food and cook at home. To prevent excessive oil intake, healthy cooking ways such as steaming and boiling are preferred while frying should be avoided. Takeaway food are often with excessive oil and salt and may cause safety problems, and long-term consumption has the risk of endangering health. Therefore, it is suggested to prevent frequent ordering takeaway food. 02 Control daily intake of calories

02 The amount of food should be appropriate

Weigh yourself regularly and measure your waist circumference to prevent rapid weight gain. Centralized isolation sites provide nutritious meals with the amount per serving striving to meet the needs of most people, in other words, the food amount may be excessive for some people. Therefore, we should consciously control the intake of calories, and prevent eat too less.

03 Vitamin D supplement

No matter at home or in centralized isolation, the sun is not strong in winter, which will lead to insufficient vitamin D synthesis if staying indoor for a long time. Vitamin D has the function of immunoregulation and is a good selective immunomodulatory agent. Its deficiency may cause headache, loss of appetite, mental fatigue, depression, irritability and other symptoms. It is recommended to supplement vitamin D every day, and the recommended daily intake amount for adults is 10 micrograms.

04 Dietary fiber supplement

Maintaining intestinal health needs sufficient dietary fiber and proper exercise, which are both weak links during epidemic isolation, further resulting in constipation and indigestion. Nervous and anxious emotions will further aggravate microecological imbalance. Enough nutrients is conducive to the formation of intestinal probiotics, which is beneficial for stomach and emotional healthy. Therefore, it is recommended to intake dietary fiber supplement with 25 ~ 30 grams per day.

05 Open your heart and talk to your friends

Isolation means being alone for a period of time and getting away from the noisy crowd. It's not easy to transfer to an environment that one keeps silent for a long time.

At this time, we need a bosom friend. It can be a good book or some good and thought-provoking movies and TV dramas. Of course, it can also be a person for us to have open and honest communications.

06 Psychological construction

During the current normalized epidemic situation, nearly everyone is affected. We should take active protective measures and avoid unnecessary going out to reduce infection risks. Meanwhile, we should also work and live positively rather than complaining or hesitating.

In case of epidemic situation, we should cooperate with the epidemic prevention department and obey the command. China is a large and densely populated country, so it is hard to cover every aspect. However, we should trust the country and the government from the bottom of our hearts, and be subordinate to the national interests. It is necessary to be mentally prepared and sort out our inner thoughts when staying alone. That way, we will have a peaceful mind.

07 Have regular exercise

When staying at home, the activity space will be limited. At this time, we need to mobilize our subjective initiative, lie in bed to have ABS exercises, sit-ups, push-ups, etc., or have high-and-low jump and jump rope workout in the open space.

Exercise can not only boost metabolism, but also promote the release of hormones. Besides, the muscle stimulation exercise can help people overcome spiritual loneliness.

08 Have a grateful heart

Gratitude is the best attitude to cope with the epidemic. To see a world in a wild flower, and a bodhi in a leaf is a famous Chinese saying. When we treat everything around with gratitude, the world will become better!

At present, we should protect our health and keep good emotion! If we can stay positive, we can naturally feel the happiness of life.Looking down, we can experience the hustle and bustle of the city life and looking up, we will feel the loveliness of everything. This way, our life will undoubtedly be wonderful after the epidemic.

Don't dwell too much on the present, and don't worry too much about the future. Everything you encountered will become useful experience, and after that, you will see a different world. - Haruki Murakami

Author: Liu Lan, extracted from the original content.

Liu Lan is a famous nutritionist and one of the first registered dietitians excused from examinations. She is now the vice chairman and secretary general of Beijing Dietetic Association.She is often invited to attend nutrition and health themed lectures held by major authoritative media to spread relevant knowledge. She also worked out healthy dietary guidelines for Chinese residents through special research and popularized knowledge on the importance of dietary fiber for human health.