2020_03_24_ENF_cuarentena

The School of Nursing of the University of Navarra has elaborated a guide of healthy habits for the days of the coronavirus quarantine (COVID-19). The center's experts have proposed several tips to take care of your health and take advantage of the possibilities offered by being at home for longer periods of time.

The guide includes a plan of activities and good practices on three aspects core topic: taking care of food, taking care of habits and taking care of the mind. Among the tips, it highlights maintaining a balanced per diem expenses , eating 5-6 small meals a day and adding foods rich in zinc and vitamins C, A and B.

Regarding daily behaviors and habits, experts recommend maintaining hygiene at staff and at home, touching objects only if necessary and using disposable tissues, exercising daily for about 30 minutes and controlling the balance between chores and rest.

Finally, on the care of the mind, he stresses that a positive attitude "financial aid to face the difficulties of the status and promote a pleasant coexistence". He also advises keeping mentally active and using the advantages of new technologies to take care of others from a distance.

Take care of your diet

• Maintain a balanced per diem expenses containing all food groups.

• Do not overdo it and limit heavy meals.

• Eat 5-6 meals a day, varied and small in volume.

• Wash your hands before and after cooking. Cook food well. Eat foods rich in vegetable fiber.

• Eat foods rich in vitamin C (oranges), vitamin A (dark green vegetables), vitamins from group B (whole grains and legumes), zinc (eggs, vegetables and greens), and drink plenty of fluids.

Watch your habits

• Wash your hands frequently.

• Daily cleaning of the home, especially the surfaces of contact.

• Wash clothes in hot water and do not wear the same clothes every day.

• Avoid contact: it is a matter of responsibility and generosity.

• Use disposable tissues.

• Avoid touching everything.

• Ventilate the house frequently.

• Exercise daily for about 30 minutes. Upper body: shoulders and back, arm, chest and abdominals. Lower body: legs.

• Design a schedule of work and leisure. Take advantage of the Internet: you have free and interesting courses and conferences.

Take care of your mind

• Take 10-15 minutes to prepare how you will approach each workshop.

• Make a schedule. Establish the time you will dedicate to each activity.

• Be positive and work on not getting carried away with status.

• Take advantage of technology to call friends and see how they are doing.

• Be active. Don't watch TV or use your cell phone all day.

• You no longer have the excuse of time... Do it!

• Add patience and respect in living together. Nerves are normal.

• Respect the space of others.

• Do you have pending conversations? Maybe it's time to patch things up.

• Take the opportunity to read. It is another way to "travel", think and discover.