5 TIPS TO STAY HEALTHY IN QUARANTINE

Health has never been perceived as more important than in today’s time. Everyone is trying to stay safe and stay healthy. However, during self-isolation or quarantine, it is extremely easy to lose track of time and drift into an unhealthy state of mind. In order to keep healthy while spending all day at home, you can try the following tips from 𝗗𝗿. 𝗔𝗻𝗱𝗿𝗲𝘀 𝗦𝗼𝘀𝗮, our Orthopedic Surgeon at FMP Hanoi.

𝟭. 𝗙𝗢𝗖𝗨𝗦 𝗜𝗡 𝗬𝗢𝗨𝗥 𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡

Avoid processed foods, vegetable oils and sweets. Instead, prefer protein, healthy fats and vegetables.

𝟮. 𝗦𝗨𝗡 𝗘𝗫𝗣𝗢𝗦𝗨𝗥𝗘

Metabolism of Vitamin D requires sun activation. This element is a key in many chemical processes in our body. Will be enough with 10min front/back (face covered) without using any cream/lotion and preferably from 8 to 10 am or 4 to 6pm.

𝟯. 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘

Practice a full-body stretching routine in the morning and a high intensity interval training (HIIT) in the afternoon. You will avoid muscle mass loss while keeping your aerobic capacity. Elastic bands can replace weights and a yoga ball could be very useful to make these routines fun and effective.

𝟰. 𝗦𝗟𝗘𝗘𝗣

Go to bed early and wake up early as well. Better to keep our biological clock (circadian rhythms) by sleeping 7-8 hours.

𝟱. 𝗠𝗘𝗡𝗧𝗔𝗟 𝗛𝗘𝗔𝗟𝗧𝗛

Stay in touch with family and friends. Read your favorite books. Listen to your favorite music. Talk to old friends you have not contacted in years. Take online seminars. Keeping your mind busy will prevent anxiety and depression.

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𝗗𝗿. 𝗦𝗼𝘀𝗮 is our board certified Orthopedic Surgeon and he is focused in musculoskeletal trauma (fractures, contusions, wounds), degenerative joint diseases (arthritis, osteoporosis) and sport lesions (sprains, dislocations, muscle disruption, stress fractures) with a particular and deep interest in upper limb and knee.

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(*) For more information about the program, booking appointments, please contact FMP at:

024 3843 0748 - 112/117 (24/7)

hanoi@vietnammedicalpractice.com

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