Less solar exposure, a different diet, more time sitting. These are some of the changes associated with the times we are living and that can alter the normal functioning of our body , the way we were used to. Learn what are the most common alterations and how to overcome them. Learn also the response to some of the common concerns. My intestine is not functioning as usual. Is it normal? Sedentarism and the alteration of routines are sufficient conditions to determine alterations in intestinal functioning. As always, diet and hydration can have a key role. Therefore: Create routines as close as possible to normality; Establish times for meals; Promote the consumption of fresh or cooked vegetables or in soups and complex carbohydrates (pulses, sweet potato); Drink more liquids; As far as possible, do some physical activity. Do not forget that a healthy intestine is the first barrier blocking the entry of pathogenic agents into our body. How much and what should I drink? Drink at least one and a half litre a day! The drinks of choice are always water and some teas – in particular, those rich in phenolic compounds and antioxidants, which are fundamental to stimulate immunity; Avoid adding sugar to the tea; Avoid sugary drinks and especially alcoholic drinks. Besides not having nutritional value, they potentiate weight gain, stimulate the proliferation of pathogenic bacteria and may cause alterations in the intestinal microbiota, reducing the body’s capacity of defence. During the isolation period, am I going to lose muscle mass? If your daily activity diminishes considerably, you may lose muscle mass. To practise physical activity at home, resorting to the numerous aids existing online for that purpose , will be a good way to avoid muscle mass loss. Diet can also play a key role in this process of protection. In this case, you should consume foods rich in protein with high biological value, such as dairy products, eggs, meat, fish, among others), throughout the day, ideally a portion every 4 hours. I am closed inside home, am I going to have lack of vitamin D? The restriction of solar exposure will have that consequence. Expose your arms, breast and legs to the sun, for periods of 15 minutes / day, in a balcony or near a window. It is not the perfect solution, but it helps. You can also compensate that deficit, by increasing the consumption of fish or, in the limit, using supplements for that effect. However, you should contact your attending doctor or nutritionist in that sense. The Hospital da Luz physicians and nutritionists are available for video consultation, phone consultation and face-to-face consultations. Should I take dietary supplements to reinforce my immunity? In principle, a rich and varied diet will fulfil your needs of nutrients necessary to optimize your nutritional condition. Therefore, the intake of nutritional supplementation is not necessary. If you need additional clarifying on this matter, contact your attending doctor or nutritionist. The Hospital da Luz physicians and nutritionists are available for video consultation, phone consultation and face-to-face consultations. At home, I feel much hungrier! How can I control it? The most important is to create routines, to have times for meals, to do regular intervals between meals, without promoting prolonged fasting periods, and do not eat in those intervals. Try not to eat foods very rich in sugar, for they will stimulate even more craving. Shop for food rationally and adequately, in order to always promote in your house and during this quarantine a healthy diet. Author : Tiago Morim Meet the Nutrition team of Hospital da Luz network. Click here for more information and advice of Hospital da Luz about the novel coronavírus COVID-19 epidemic . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
