Just when you thought desk jobs were getting too sedentary, COVID-19 forced millions to quarantine indoors and work from home. This translated into more time on the couch bingeing on comfort food and missing out on any pre-pandemic routine that involved some form of exercise. Additionally, the uncertainty and anxiety surrounding COVID-19 have affected the mental health of many, leading to high-stress levels. All combined, this has caused the not unexpected quarantine weight gain or the “Quarantine 15.“
While a little weight gain is normal, it is imperative to stop it from getting out of control. According to the Center for Disease Control and Prevention (CDC), obesity worsens outcomes from COVID-19. Excess weight increases the risk of getting severely ill from COVID-19 since it is linked to factors like impaired immune function, decreased lung capacity, lower vaccine response, and a higher risk of hospitalization.
Following are 5 handy tips you can follow to manage your weight and maintain a healthy lifestyle while quarantining at home:
If physical distancing prevents you from hitting the gym or playing your favorite sport, there are always other options. Join an online workout session, do some indoor exercises, take a stroll around your neighborhood, go hiking, try Pilates, or go cycling in the morning – there are tons of ways you can burn off those extra calories. Regular exercise will not only help you shed some calories but will also help you manage anxiety and stress.
When quarantining at home, you may find yourself eating more of your favorite comfort foods. However, try substituting your snacks with a healthier options including vegetables, fruits, lean meats, and whole grains. Stay away from processed foods like fries, cookies, chips, cakes, and ice-cream. While you don’t have to completely cut out your favorite foods, you can still enjoy them in moderation.
Try out new, exciting, and healthy recipes at home. Nothing beats fresh, home-cooked meals when you’re trying to watch your diet and maintain your weight. By cooking at home, you know what you are eating and can monitor your nutritional quality.
Similar to making healthier food choices, avoid sugary drinks like sodas, sports drinks, and shakes that do not contribute minerals nor vitamins to your body. Drinking more water throughout the day not only helps you stay hydrated but also decreases your calorie intake and wards off quarantine weight gain.
Establishing a daily routine that prioritizes workouts and healthy meals to aid weight loss is a great way to maintain your health. Make sure you’re getting at least seven hours of sleep each night. Set a time to wake up and go to bed. Take a few breaks during the day. If possible, plan your meals for the week in advance. Set aside some time for a workout session, exercise, a walk around the neighborhood, or a hobby. Following a routine will help restore a sense of normalcy to your day-to-day life and reduce the stress of with managing random events.
Cortisol, the so-called “stress hormone,” is released in times of stress and remains elevated during times of ongoing stress. It not only promotes weight gain but also causes fat to be concentrated in the abdomen. This abdominal fat increases the risk of cardiovascular diseases, including heart attacks and strokes. Exercise releases endorphins, which have natural stress-fighting properties, can lower cortisol levels.
Practices such as yoga, meditation, and breathing exercises can help restore balance in the mind and body. You can also set aside some time for a relaxing activities like painting, knitting, taking a walk in natural surroundings, or spending time with a pet. If you still feel that your stress and anxiety isn't going and needs professional advice, you can schedule a health consultation with our urgent care and primary care providers in Orange County.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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