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Eating Healthy During Quarantine

Strengthen Coronavirus immunity and avoid weight gain by eating nutrient-rich foods


Are you working from home during the Coronavirus pandemic? Being near your refrigerator and pantry all day can tempt you to snack on junk food. Boredom and isolation may lead to binges. Anxiety and stress may prompt you to reach for “comfort food” like ice cream or cookies.


Making a conscious effort to eat a healthy diet is particularly important right now. A varied, nutritious diet not only bolsters your immune system to help defend against COVID-19, it can also avoid problems after the crisis is over—such as unwanted weight gain.


Writing in Forbes, Brian Kateman noted, “There is evidence to suggest that nutritional deficiencies can weaken our immune system and make us more vulnerable to infections. Research has found that people who are deficient in one or more nutrients are generally more susceptible to infections, and these infections are more severe and last longer.”


Which types of foods help strengthen immunity?


Harvard Medical School recommends a diet high in fruits and vegetables to improve your immune system and WebMD agrees, suggesting “a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.”


Eating enough protein—a building block for tissues and organs—is also important. Lean meats, poultry, fish, legumes, and tofu are good options.

Other foods that may raise immunity include green tea, blueberries, dark chocolate and chicken soup!


How to minimize weight gain

When it comes to weight control, avoiding empty carbohydrates (soda, jelly donut, anyone?) is essential. Whole, unprocessed grains like oats, quinoa, brown rice and farro are digested more slowly than “white” carbs like pasta, resulting in stable blood sugar. In contrast, eating refined or "white" carbs floods your bloodstream with sugar, leading to a surge of insulin. All this insulin can have effects on your ability to metabolize and leave you feeling hungry soon afterwards.


Over-processing is also problematic in many other foods, from deli meats and cheeses to potato chips and frozen dinners. According to the National Institutes of Health, “Previous studies have suggested a link between diets high in ‘ultra-processed’ foods and health problems. Ultra-processed foods have ingredients common in industrial food manufacturing, such as hydrogenated oils, high-fructose corn syrup, flavoring agents, and emulsifiers.”


Help with weight control and immunity

There is a huge amount of nutrition information out there and it can be confusing. Conflicting scientific studies, fad diets and propaganda from food manufacturers can leave you wondering what’s best for you. That’s where professional nutritional counseling and diet/weight management advice can be priceless. The best guidance is personalized to your specific likes and dislikes, goals, health situation and other factors.


After all, the healthiest diet won’t succeed if you hate the foods that are specified.

In addition, think about lymphatic drainage massage for an extra boost to your immunity. This light therapeutic massage increases the flow of lymph—part of your immune system that helps fight infection—and helps remove toxins.


Consider concierge medicine

If you are being seduced by junk food while stuck at home, or want to strengthen your resistance to the virus, a concierge medicine practice can provide counseling and multiple therapies in a single location. For example, Pivot Concierge Health in Omaha, Nebraska, offers personalized nutrition counseling, diet and exercise advice and lymphatic drainage massage. Care is managed by primary physicians in a spa-like environment with exceptional, personalized service.


Memberships start at just $99 per month.

For more information, visit our website.

2801 South 88th Street

Omaha, NE 68124

Tel: (402) 885-8125

24/7 Virtual Clinical Care

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Tue: 6am - 5pm

Friday: 8am - 2pm

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F: 8am - 2pm

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