From the Desk of Clearissa Coward’s Command Center
How To Improve Your Health After The Pandemic
A Cozy Lifestyle with Clearissa Coward
I have a confession to make. I have not visited my gym in almost two years. I am still paying the monthly fee (not very bright, I know). I stopped in about a month ago to get a new key fab and had planned to give it a try and then the numbers started going up once again and viola, we are in midst of the pandemic once again and the number of folks getting infected is rising daily. And that dimmed my enthusiasm once again. So I thought I would do some research into how to improve your health during a pandemic.
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I do not know about you, but my body is showing the effects of minimum activity and I am just at a place where I know I have to do something about it.
Your health is the most important thing you have. I am sure you have heard that said many times, and nothing could be more true. Getting healthy again after letting yourself go is a lot harder than staying healthy, but it can be done. There are many ways to go about being healthy, physically and mentally. Let’s get it together and make self-care a priority.
One of the best ways to care for your health is to maintain a healthy weight (I wish I had done that :)). Your weight can be in a range depending on your height, build, and sex. You can use a weight chart put out by insurance companies or there are many resources online as well. I have to commit to losing my Covid 20. Yes, I gained 20 pounds during the lockdown. Uggghhhh!! Don’t judge me. 😛
* Stay Hydrated – Drink a lot of water, at least 64 ounces per day, to stay hydrated. You can substitute some of that water for the water that is inside high moisture fruit and vegetables. I struggle with this one but I will try to do better.
* Snack All You Want – But, snack only on raw fruit and vegetables without anything added to it. Just eat plain, raw fruit and vegetables. They are low in fat and calories and high in liquid. I know, I know, sometimes you just to have something crunchy and something that is not a fruit or veggie. Just give yourself a cheat day so that you do not feel deprived.
* Plan Each Meal – Know how many calories and what nutrients you need to eat for just the right
amount to lose weight but stay healthy too. Use an app to help you keep track this information. I use one on my phone and one on my Fitbit.
* Get Tested – Have your health care provider check your blood for deficits in certain vitamins and
minerals. Supplement for those that are showing a shortage or close to showing a shortage. Some
studies are showing that hunger can be caused by nutritional deficiencies.
These small tips can help you lose weight or maintain a healthy weight. If you have more issues, seek
help from a group like Weight Watchers or ask your health care provider for assistance or once again, use an app to help you get on the right track.
Even if you are at your desired weight, you can still be unhealthy if you are not getting some sort of physical exercise daily. You do not have to have a six-pack or be able to run fast to be fit. You simply need to move a little bit every day to maintain a healthy lifestyle. It does not matter if you are working out at the gym, working out with friends, or dancing around your house. Putting it in the calendar, including travel time so you’re not rushed, will ensure that it gets done. I have to learn to make it a priority. How about you?
* Take the Stairs – Anytime you see a set of stairs, it is important to use them. Walking up and down stairs is better for you, will keep you more fit, and help break up your day. This is very important if you otherwise have a sedentary lifestyle and an office job.
* Be Efficient at Work – Instead of calling people in the same building, or emailing them, walk over to their office to deliver a file, or ask a question. This will give you more steps during the day, and help you become more physically fit.
* Park in the Back – If you can, park as far away as possible from your destination, then walk. Walking is very good for you and every step counts.
* Dance – At home and bored? Turn up the music and dance. Even a 15-minute dance break will
energize you and help you reach your physical fitness goals.
Being physically fit will make you feel better in many ways. You will maintain a healthy weight easier and have a better outlook on your entire life. No need for fad diets, or two-hour workouts. Every little bit helps and you have to start somewhere. Let’s dance.
Weight, physical fitness, addiction, and anxiety can all play a role in your overall general health. It also affects your mental health as well. Try to maintain a healthy weight, eat right, drink plenty of water, exercise, and get lots of rest for the best results.
* Get Weighed – Most people do not like to weigh themselves, and although I do not think we should be obsessed with the scales, I do think we should know our weight so that we are not living in denial. I hit the scale each morning and I suggest you weigh close to the same time each morning and that you check your weight in the morning before you have a meal. Do it when you are fresh out of the shower and naked.
* Avoid Drinking in Excess – It is fun to party, but too much will cause havoc on your weight, your skin, and your general health. Drink moderately and less often, without getting drunk. Moderation is the key.
* Add Fruits and Vegetables to your Daily Diet – Instead of focusing on eating less, just change what you eat. Replace high fat, sugary, and processed food with fruits and vegetables. Eat them raw, or lightly steamed without additives for best results. Find fun and interesting ways to add protein to your diet.
* Get Plenty of Sleep – It is amazing how much lack of sleep can affect your health. It can cause stress, water retention, and a whole host of other issues. Try to go to bed and get eight hours of sleep each night.
Design your life in such a way that you include self-care in the mix.
Some mental health issues are hereditary and genetic in origin. However, that does not mean you cannot
help yourself. Following these tips will help you develop and create a healthy mental health outlook.
* Get Plenty of Sunshine – Try to get at least 20 minutes of sunshine each day on as much skin as
possible (do use your sunscreen). This will help produce vitamin D and make your mood better. You can also get your vitamin D levels tested and supplement if needed. I have had to take a vitamin D supplement in the past because my levels were low. Vitamin D is very important. Again, remember to use your sunscreen when you are outside soaking up the vitamin D.
* Manage Expectations – While we all have some expectations for certain things to happen or for how people will treat us, the truth is, if you do not manage your expectations you can build things up bigger than they are and you may be disappointed. It is fine to dream big. Just remember to put things into perspective and be realistic.
* Stop Planning and Do – Action is always going to work better than planning. Sure, you need a plan of action, but too much planning and not enough doing can be a real roadblock to having a healthy outlook on life.
* Leave the Past in the Past – Dwelling on the past, especially bad things or disappointments, can be depressing. We should accept our disappointments, setbacks, and letdowns. We should learn from them and then we should forgive ourselves and those who have disappointed us and move on. Once something is over, learn the lessons you are supposed to learn and then move on.
You can be healthier in all the ways that matter by trying some of these tips. There is no reason you
have to stay stuck in an unhealthy state of mine. Everyone has free will and can change anytime they feel the need.
Make changes that improve your life.
Thank you guys for all of the support you show to me and my blog. I feel so blessed because of you.
Until next time…I remain in my Element – God Bless!
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Hugs & Blessings