After weeks of confinement, put in place last March to deal with the spread of the Covid-19 virus, it is now time to think about the aftermath. The release of confinement, which will begin in France on Monday, May 11, can be synonymous with stress, anxiety, but also exposure to the risks of transmission of the virus, and the desire to regain control after a long period. to let go of food and physical activity.
Getting out of confinement: strengthening your immune system to protect yourself from the virus
Who says deconfinement, says risk of circulation of the Covid-19 virus. To prepare your body for the different viruses, you boost your immune system by pampering your microbiota in particular.
“In preventing Covid 19, as with so many other pathologies, it is essential to improve intestinal flora by a food of non-industrial quality and by cures of probiotics, of prebiotics or symbiotics depending on your needs. “, warns Valérie Espinasse, micronutritionist.
On the food side too, we can act, by eliminating from our plates ultra-processed foods and industrial preparations, which have no nutritional value and which, on the contrary, will ultimately weaken our health.
Finally, micronutrition, for its part, helps prevent deficiencies and strengthen immunity. Two contributions can be interesting for this period of deconfinement:
- A course of liposomal vitamin C (500 mg per day)
- A vitamin D cure (5 drops, of natural origin, per day)
Stress, anxiety, insomnia …: we take care of ourselves!
Anguish, insomnia, fear of the virus and of the future… The current situation is a source of stress for the majority of French people. To best prepare for the aftermath, and gradually resume our activities, it is important to listen to yourself, to take care of yourself and your morale.
Performing daily relaxation and breathing exercises, trying sophrology or meditation, and planning yoga sessions, will be a real plus, to learn to manage stress and emotions in the weeks to come.
Turning to micronutrition, as an accompaniment, is also a good idea. Certain vitamin or mineral cures will help support the mind and have an effect on stress and mood:
- vitamin C
- vitamin D
- Omega 3…
Consulting a micronutrion specialist is the best way to be supported in choosing the treatment according to your needs.
Losing weight: how to eliminate the pounds gained during confinement?
Reduce your alcohol consumption
To decompress, mark the end of the week, and accompany the aperitifs by videoconference which make it possible to maintain a social bond during confinement, alcohol consumption has increased in many homes. And it is not useful to remember that the number of calories in alcoholic drinks is important! Reducing your alcohol consumption is therefore necessary to lose weight. Limiting yourself to just one glass of alcohol, twice a week is a good start, as Valérie Espinasse suggests.
If you haven’t already, drinking 1.5 liters of water a day helps the body maintain good hydration. Prefer still water, which you can flavor if you wish (with mint leaves, cucumber slices, lemon slices…). And consume infusions without moderation, from morning to night, which do not contain theine.
Don’t skip breakfast
Breakfast provides the body with all the energy it needs to optimize concentration and vitality, it must be well thought out.
So, for example, we will opt for a salty breakfast:
- Coffee or tea (no sugar)
- A slice of black bread with a little vegetable margarine without palm oil
- Ham or goat cheese
Or a sweet breakfast:
- Coffee or tea (no sugar)
- Soy yogurt
- A fresh seasonal fruit
- 10 almonds, hazelnuts or walnuts
Prepare a balanced lunch and dinner
For lunch, too, the idea is to vary and balance the plate. The ideal is to have:
- Animal protein (preferably white meat or fish)
- One serving of raw or steamed seasonal vegetables
- A portion of starchy foods (quinoa or lentils for example)
For dinner, consider integrating:
- One serving of raw or cooked vegetables
- Soup or avocado
- A portion of protein of animal or vegetable origin (tofu, soybean steak, etc.)
And also, we put in place good habits:
- Limit the consumption of pastries (treat yourself anyway, on weekends for example)
- Anticipate snacking, by planning a healthy snack (almonds, walnuts, hazelnuts, sunflower seeds, etc.)
- Ban industrial and processed foods from your shopping cart
Source: Press release How to prepare well for deconfinement with Valérie Espinasse, micronutritionist, April 2020.
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