AUTHOR: Stacy Foster, Industry Relations and Communications Manager, Oregon Dairy and Nutrition Council     

 

We will all remember the Spring of 2020 because of the stay at home restrictions put in place to help stop the spread of disease.   To make the most of this time, we are sharing some great advice from our friends at the Oregon Dairy & Nutrition Council.

 

Eat Well. Our bodies need the best fuel every day, and this is a great time to focus on healthy food choices.  Eating a balanced diet, which includes lean proteins, fruits, vegetables, dairy and whole grains, can help keep you healthy. And, it’s easy! Use the USDA’s MyPlate app as your guide.  Think about food groups when planning meals and snacks.  Try for at least two food groups for a snack – fruit and cheese, for example – and at least three for a meal – whole grain pasta, tomato sauce with added vegetables, and lean ground beef.  Pour a glass of milk to round out the meal.

 

Drink plenty of fluids. Your body depends on fluids to survive, and most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. Water is recommended, but when you want something different, consider drinks that won’t add unnecessary sugars to your diet, like milk. Milk not only tastes great, it also is an affordable, excellent source of 9 essential nutrients. And, did you know that three of the nutrients – vitamin A, vitamin D, and protein – are essential for a healthy immune function?

 

Get fresh air. While doctors don’t typically prescribe sitting on your porch to cure an ailment, they do say that stepping outside can help to impact both our physical and mental health.  Open a window, take a walk, or sit on your porch. “Taking a short break outdoors can leave you feeling refreshed and more energized to get back to your daily tasks,” says Dr. Jimmy Johannes, a pulmonologist at Long Beach Medical in this article. Plus, it’s easy to keep a safe “social distance” outdoors!

 

Keep moving. Just because the gyms are closed doesn’t mean you should stop your exercise routine. Use this time as an opportunity to try something new. Many gyms are offering online classes, and many at home programs are offering free trials. Who knows? Maybe now is the time to start training for your next 5k or marathon. It starts with the resolve to keep moving. Need to get started? The Department of Health and Human Services offers physical activity guidelines and practical ways to be active on their website.

 

Get plenty of sleep. Getting a good night of sleep not only helps you feel and think better, it can also help you manage stress. Start with a healthy evening routine.  Turn off the screens, including your phone, an hour before bed and pick up a good book, meditate, write, play music or find another relaxing activity that will settle your brain.  Being “stuck” at home doesn’t mean it’s a good idea to binge-watch your favorite television show and, remember that getting 7 to 9 hours of sleep will help you stay healthy.

 

Do something good. Times are stressful. People are uncertain, confused and cooped up. A great way to help manage your own stress is to take time each day to do something for someone else. Check on a neighbor, share a roll of TP, call a parent or grandparent, sew some masks for healthcare workers, or donate funds to your local food bank. While you are at it, thank a farmer for continuing to produce food for your family. Even doing something small for someone else will boost your mood- and theirs too!

 

For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.

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