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Observing the lockdown, implemented by the government to avoid the rapid spread of the novel coronavirus, has impacted the schedules, meals and activities of some Moroccans. Trying to adapt to the new situation, many of us have fallen for unhealthy routines, imbalanced eating habits and disorganized schedules.
Eating can be a major factor to maintain a healthy body during a confinement period. That is only possible through avoiding certain things and featuring new ones in our daily routines. First things first: «eating less» as stressed by Moroccan nutritionist Mehdi Aouad.
«Observing a lockdown means less physical activities», Aouad told Yabiladi on Monday, referring to the risks that may stem from this new situation. «Before, we used to go out, walk, move and do outdoor activities but now we are just sitting home and that can make some of us gain weight», he explained.
Move more, eat less
The nutritionist believes that moving less means that we should eat less and avoid fattening foods, like sugar, bread and carbohydrates in general. «We don’t want to go on a diet but just have moderate meals that take into consideration the fact that we are not moving that much», Aouad pointed out.
Thinking this way can also help us maintain a healthy lifestyle during these difficult times. «Boosting the immune system is not something that comes in one or two weeks but that does not mean that we shouldn’t do things and eat foods that can help achieve that», he insisted.
The nutritionist stressed the need of getting exposed to sunlight, seeing this as a must to boost our health and immune system. «People have to get exposed to direct sunlight for at least ten minutes a day», he said, adding that sunbeams «provide us with vitamin D and antioxidants and can help boost our mood».
As for nutritious foods that we should eat during the containment, the nutritionist referred to red meat, tomatoes, peppers, oranges, kiwi, mango and almonds. «There is a bunch of false 'healthy' ideas out there that people keep spreading, such as eating a lot of spinach because it supposedly contains a high amount of iron, which is a common mistake», he said, adding that the plants do not really contain that much iron.
Emotional eating can also be one of the bad habits that might make the confinement period harder. «This behavior is very common in our society because when we were little we learned that food is a reward and we linked it to both feelings of happiness and comfort», Aouad regretted. To maintain a good relationship with food, the nutritionist stressed the need of «dismantling this unhealthy connection».
Home workouts
While our relationship with food can lead to unhealthy behaviors, being immobile is also a habit to avoid these days. In fact, being confined is no excuse for not working out and staying in shape. «There is no room for excuses, as workout programs can be easily found on the internet and through apps», Marouane, a fitness and kickboxing trainer and owner the Nidious Fitness club in Casablanca, said.
«I suggest doing push-ups and bodyweight squats and exercising shoulders fairly regularly. Obviously, you have to start with stretching everyday before starting the day», he insisted.
«If the person gets to exercise early in the morning, that's good. Otherwise, working out by the end of the day is also good as it can help with sleep issues and insomnia», he added.
Casablanca coach Abdelmjid Diouri also explained that it is «better to train in the evening, to get tired and sleep peacefully, because the confinement and the fact that people move less can lead to insomnia and sleep disorders». «It is preferable that the exercises be done every other day and not to exceed 30 to 45 minutes per session for beginners», Marouan said. He also stressed that the sessions must be done «without weights».
«I also recommend that you do not try to keep up a high pace and introduce these exercises as an activity that can include the whole family as these are simple gym movements. The main thing is to rest between sessions and not go too hard on yourself», he added.
Coach Abdelmjid Diouri recalled that stretching is also an important tip. «Lack of exercise, such as walking, causes muscles to relax and affects blood circulation», he said.
As for those who spend their days in front of their computers, the coach said that «on a normal basis and without confinement, a person should not spend several hours seated. One has to move and stretch after 1h 30 or 2h seated maximum». «Take at least 10 minutes every 2 hours to move and stretch before resuming», while making sure to «stay well hydrated», he concluded.
