The Secrets to Being Fitter and Healthier in a Pandemic

As life has regressed to pretty much Gear One in the past few months—thanks to all the pandemic-passivity of late—trying to adapt to its (ever-) changing pace in this period has been a struggle, too! So if you’re still wondering what lifestyle and diet changes to incorporate in the ‘new normal’ to able to keep up, you’re not alone (hi, us!). Despite having been in it for months, it still needs some getting used to, constant adjustment, and a whole lot of fire-fighting...in both your diet and lifestyle.

So Cosmo spoke to nutritionist and obesity expert, Anjali Hooda Sangwan, Director, LiveNutriFit & Center For Obesity And Longevity, for all that one should and should not be doing in this stage of the crisis—and all the small, big changes you can make, to keep ‘em blues at bay, while you hold the health fort ‘at-home’.

Anjali Hooda Sangwan

Cosmo: With reduced physical activity as well as sunlight exposure (so also Vitamin D) due to staying indoors due in this phase, what are some risks that one is more prone to now?

Anjali Hooda Sangwan: “One can experience osteoporosis, aches and pains, and fatigue. Decreased immunity, depression and other psychological issues, recurrent infections, non healing of wounds, dry skin, and acne are some other areas of concern that could surface in this period.”

Cosmo: So what are some small but impactful changes that we can make to our lifestyle for overall well-being?

AHS: “Some important, beneficial things you can do are:

* Practise meditation for at least a few minutes daily. Ideally, it should be one minute per year of your age—for example, if you are 30, meditate for 30 minutes.

* Clock in at least 15 minutes of physical activity

* Drink at least eight cups of water or non-caffeinated beverages a day.

* Get at least seven hours’ of sleep, in the sleeping window: from 10 pm-5am, 11pm-6am, or 12am-7pm. Don’t make the mistake of sleeping at 4am and waking up at noon—you will miss out on all the nocturnal hormones secreted as per circadian rhythm!”

Cosmo: And for fitness, what are some easy activities that even the non-gymmers can follow?

AHS: “A good workout is crucial:

*Marching in place is the best exercise! [It is a great ‘low-impact’ cardio workout, and requires minimal space!]

* I also love trampoline or a rebounder—it is cost effective, easy to store, and burns more calories in 10 minutes than half an hour of running will! It’s also easy on the joints, and kids can do it too...they love it!

*You can even try any form of dancing, on your favourite music.

Cosmo: Any simple diet-tips to be physically healthier as well as have radiant skin?

AHS: “Start drinking fruit-infused water. It is easy to make, is super-charged with enzymes, and is great to hydrate and detoxify. Eating one cucumber a day works as an excellent antioxidant. And drinking herbal tea two to three times a day keeps you feeling full as well as hydrated and detoxed.

Additionally, for radiant skin, apply home-grown aloe vera plant’s gel.

Cosmo: And any clever hacks to boost one’s metabolism?

AHS: “I’d say drink green tea; eat foods that contain antioxidants; make sure your diet is rich in lean proteins; lift weights; do intermittent fasting—they all help improve metabolism.”

Cosmo: In times when immunity is everything, what are some dos and donts to strengthen immunity?

AHS: “Dos  would be: consume antioxidants like turmeric, berries, green tea, white tea, pomegranate, green vegetables, good fats, and protein, as per body need.

Don’ts would be: avoid junk foods, simple sugars, late nights, alcohol, smoking, and any other recreational drugs.”

Cosmo: What are some common mistakes that people make, across diet and lifestyle, to overcompensate for the lack of activity in the stay-at-home scenario?

AHS: “Some of us tend to eat less. But eating too less can cause your metabolic activity to slow down, which leads to the loss of muscle mass. Some others indulge in frequent snacking...avoid that too, unless advised by a doctor. Another mistake is sitting for too long—it is, again, very deleterious to health.”

Cosmo: What would be your advice to those looking to lose or gain weight?

AHS: “Eat well, sleep well, hydrate well, and poop well—you’ll be sorted.

Cosmo: As an expert, what are some fallacies that you see both sets of people falling for?

AHS: “Weight-losers are, often, in a hurry to shed the weight that they have gained over a long period of time! Weight-gainers, on the other hand, eat the wrong macros and, thus, are not able to gain weight properly, and hardly ever get the full evaluation for the real cause of their low weight.”

Cosmo: Can diet and exercise work in isolation on body parts—for example, if one desired to just lose belly fat, or to just have more toned arms?

AHS: “Diet, yes. But exercise, no.

In terms of diets, low glycemic foods that don’t spike insulin are extremely beneficial in reducing the mid riff. Similarly, a liquid lunch, like a protein shake or chicken/lentil soup, is a great option if you’re looking to work on a heavy lower body.

But no exercise can make you lose fat in a focused area, although you can tone up via weight training or calisthenics.

A holistic approach is to not over-exercise, and to take a diet rich in nutrients. This will help more any day, especially with cellulite. I love the rebounder in that particular case, while some contouring machines can be also very helpful in spot-reduction.”

Cosmo: To curb those guilt-inducing dessert-cravings, what would be your healthy go-tos?

AHS: “I’d say, a smoothie with almond butter, oats, honey and almond or coconut milk is excellent! Even coconut yogurt or just dried coconut pieces. You can also eat just almonds; or have plain almond butter... it’s kind of sweet; or, a home-made (or a commercial) protein bar, containing 10gm of protein and less than 3gm sugar. Even a date or two, or coulee figs will work!