Most of us are familiar with the phrase the “Freshman 15” referencing weight gain that many college students experience their freshman year. This phrase references common weight gain during a period in life when young adults finish high school and start working or attending college. As with the many new challenges we have all experienced throughout the 新型冠状病毒肺炎 pandemic, you probably will not be surprised to learn we now have the “Quarantine 15”.
The Quarantine 15 references weight gain that many experienced during the 新型冠状病毒肺炎 pandemic. 在大流行期间, lockdowns and gym closures along with a more sedentary lifestyle has increased the likelihood of weight gain. Add to it the increased stress and anxiety we all faced and we were living through the perfect storm for weight gain.
Research from The University of California in San Francisco found that on average, 在他们的研究中，参与者的体重增加了0.每10天6磅或1.8 pounds per month during shelter-in-place orders. 要了解更多关于他们的研究，请访问 article 发表于JAMA网络.
Now that we all have the Quarantine 15, what can we do about it? Here are some great tips to shed those pandemic pounds by reducing your stress levels.
优先吃抗压力的食物. With the pandemic came stress, which is often a contributor to weight gain. 对抗压力, focus on stress-fighting foods including dark leafy greens, 野生三文鱼, 和含有维生素C的食物, E和B5. The dark leafy greens help regulate cortisol, 我们的主要压力荷尔蒙, 平衡其他压力荷尔蒙. Salmon provides protein to stabilize blood sugars, 抑制皮质醇的产生, and provides Omega 3 to help boost mood and emotional well-being. 再加上橙子之类的食物, 苹果, 胡萝卜中含有更多的维生素C, 鳄梨, 杏仁, 和芦笋来补充维生素E, 和鸡蛋, 小扁豆, 和豌豆，以补充维生素B5.
Cut out the sugars and refined carbohydrates. 糖会导致皮质醇水平飙升. 在压力下, it is more common to reach for sugary foods which just further elevate those stress hormones that lead to more weight gain.
在一天的早些时候吃更多的食物. We all know that what we eat can help us shed a few pounds. 但是当我们吃东西的时候也会有帮助. 我们每吃一次东西，皮质醇水平就会增加. So, if we can eat larger meals earlier in the day, it will help those cortisol levels return to normal for the remainder of the day and night.
通过锻炼减轻压力. Try exercises that help to balance the stress hormones. While vigorous exercise can sometimes spike your stress hormones, 比如瑜伽或其他温和的运动, relaxing exercises can help to lower out-of-control stress hormones.
与他人联系. A great stress release tool is connecting with others. Meeting a friend at the park or other locations where you can still socially distance is a great way to get out and socialize. Regularly connecting with family and friends by phone, 视频通话, or through social media messages can help provide that connection and lower your stress hormones.
“It is important to maintain a healthy lifestyle,卡拉·贝克说, RN, BSN, 疾病预防控制中心, Certified Diabetes Care and Education Specialist with the 澳门美梅高官方网站’s C. L. Brumback初级保健诊所. “This includes eating heathy, balanced meals and being physically active three to five days a week. 保持动力, plan your physical activity as part of your daily routine, choose activities that are fun and interest you or make it a family activity, such as going for a walk or bike ride after dinner. In addition to combatting the ‘Quarantine 15’, this healthy lifestyle will have a positive effect on your overall health and may help to prevent some health conditions such as Type 2 Diabetes.”
Let’s make a pact to de-stress and start shedding some of the Quarantine 15. We can all benefit from addressing some of the challenges triggered by the pandemic by eating better, 加强锻炼, 与他人交流.
如果你需要初级保健提供者, we welcome you and your family to make the Health Care District’s C. L. Brumback初级保健诊所 your medical home. Call 561-642-1000 to schedule an appointment at a clinic near you. C. L. Brumback初级保健诊所’ provider will assess all of your health needs, including the 新型冠状病毒肺炎 vaccine if you have not already received it.
关于卫生保健区
The 澳门美梅高官方网站 provides primary medical care, dental services and 新型冠状病毒肺炎 testing for adults and children at the C. L. Brumback初级保健诊所, health coverage programs for eligible uninsured residents, 药房运营, 全国公认的创伤系统, registered nurses in nearly 170 public schools, short and long-term skilled nursing at the 5-star rated 爱德华J. Healey 康复中心ilitation and Nursing Center in Riviera Beach, 以及教学医院的急症护理, 湖畔医疗中心, which is accredited by The Joint Commission and serves the rural Glades’ communities.
关于C. L. Brumback初级保健诊所
This project is supported by the Health 资源 and Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant number H80CS25684 for Health Center Cluster in the award amount of $7,019,063. 在整个项目中，有78个.6%由民间资金提供. This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, 卫生与公众服务部或美国.S. 政府. C. L. Brumback初级保健诊所 were granted Federal Tort Claims Act (FTCA) deeming status effective 1月 1, 2020.