How To Prepare For 14 Days Of Coronavirus Self Isolation

How To Prepare For 14 Days Of Coronavirus Self Isolation

This might not include you now, but it could soon. Here’s how to prepare for potential self-isolation and what to do if you have been asked to self-isolate. RELATED: What Is Social Distancing And How Does It Prevent Coronavirus Spreading?   1. Add a little extra food to your stores every time you hit the […]

by | Aug 27, 2020

This might not include you now, but it could soon. Here’s how to prepare for potential self-isolation and what to do if you have been asked to self-isolate.

RELATED: What Is Social Distancing And How Does It Prevent Coronavirus Spreading?

 

1. Add a little extra food to your stores every time you hit the shops

Health authorities advise that there’s absolutely no need to bulk-buy food products but say it’s prudent to have a small stock of non-perishable groceries in case you do need to self-isolate for 14 days.

Use your common sense and consider our community’s most vulnerable when shopping. You can always just ask a mate to drop some items at your door and in most parts of the country you can order groceries online.

When stacking your fridge and pantry, nutritionist Brittany Darling says there are two factors to consider. 

“Shelf life,” Darling told Women’s Health, and, “Nutrient contents of food to support your immune system.”

So skip the toilet paper aisle and head straight to the non-perishables.

Vitamin C rich foods

“Vitamin C is a well know nutrient for both innate (first response) and adaptive immunity,” Darling says. “Vitamin C accumulates in phagocytic (“pathogen killing”) cells. It plays a role in the cleanup at the site of infection and reduces potential tissue damage.”

Darling says eating a diet rich in fruits and vegetables will supply adequate vitamin C to support your immune system.

“The fresher the foods, the better, as being a water-soluble vitamin, levels decline in foods each hour after picking,” she explains. “I recommend stocking up on frozen fruit, including berries and mango and frozen vegetables such as broccoli, spinach, and cauliflower, to get your daily dose of vitamin C while in isolation.”

Fermented Foods 

“Fermented dairy products like kefir, have been used for centuries,” Darling says. “Not only do they contain probiotics, which support the immune system, but they also have a longer shelf life than regular dairy products.”

Protein-rich foods

“Protein is a macronutrient that is often overlooked when it comes to immunity,” Darling explains. “The deficiency of protein and amino acids impairs immune function and increases your susceptibility to pathogens.”

Her go-to, long-lasting protein sources include dried or tinned legumes like lentils or chickpeas, quinoa, nuts and seeds.

“Not only are they a source of protein, but they are also high in zinc and selenium,” she says. “Selenium plays a crucial role in controlling a virus’s ability to replicate, and suboptimal zinc status will impair the immune response.”

Meal ideas

For breakfast, nutritionist Rick Hay says stock up on items like plant-based protein powders and rice milk, almond milk or coconut milk for healthy smoothies. 

“Superfood powders like acai or spirulina can be added to smoothies to increase vitamin and mineral intake,” he told Women’s Health. “Frozen or tinned fruits can be used for this purpose too.”

“Porridge is a quick nutritional breakfast that can be made with water if milk or alternative milks run low.”

Rick’s lunch ideas include cans or sachets of plant-based soups, frozen burgers and frozen veg. Stock up on crackers and nut butters to make long-lasting, healthy snacks.

“There are also the good old favourites like baked beans which now come in various flavours so that you don’t have to stick with the one variety,” he said. 

RELATED: 5 Tips For Working From Home Effectively During The Coronavirus Pandemic

how to prepare for self isolation

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2. Do not leave your area of quarantine

This seems like a no-brainer but do not go into work, get on public transport or attend public spaces. Stay on your property for the duration of your isolation. 

Us this time to Netflix binge or catch up on books you need to read.

3. Stay away from your housemates

If you share a home with others, health authorities suggest you stay seperate as much as possible. This might involve setting up camp in a different room, wearing a surgical mask when moving around and using a seperate bathroom, if available. 

Make sure that you do not share a room with people who are at higher risk including the elderly and immunosuppressed. 

Only use communal spaces when no once else is around and then thoroughly disinfect the area. Don’t share utensils or cutlery.

4. Practice good hygiene

Wash your hands for 30 seconds and follow the proper procedure. Ensure you wash your hands before entering an area used by other people, after using the bathroom, after coughing or sneezing and before putting on and after removing face masks.

To minimise the spread germs ensure you regularly clean surfaces that are frequently used like light switches, door handles, light switches, kitchen and bathroom areas.

5. Keep an eye out for symptoms

If you develop a fever, a cough, sore throat or shortness of breath while house-bound, call your doctor or healthdirect on 1800 022 222. When you call, tell them where you have travelled or if you have been in contact with a confirmed case.

If your symptoms are severe visit your local Emergency Department and immediately tell staff where you have travelled or if you have been in contact with a confirmed case. If you have a surgical mask handy, wear one.

how to self isolate

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6. Stay mentally healthy

The current climate is undoubtedly anxiety-inducing and self isolation can take an additional toll on mental health. The best thing you can you do is try to keep to a daily routine, stay in touch with your family and friends, and, if you’re feeling up to it, do regular exercise without leaving the home.

RELATEDHow To Manage Anxiety Around Coronavirus

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8 Of The Best Exercise Shorts That Will Power You Through A Summer Of Movement

It’s official: Shorts Season is officially here. While lockdown has seen many of us realise that activewear is less something to be worn for a workout and more a uniform we choose to do any and all daily activities in, when the warmer temperatures roll around, that favourite pair of sweatpants and leggings sometimes don’t cut it. Sure, they might be a staple in any wardrobe, but the Aussie sun doesn’t listen to reason, no matter how comfortable or cute it might be. And when it comes to summer, working out in leggings can feel like being trapped in a sauna, the sweat pooling at your ankles and around the waistband – as well as those other areas we won’t mention here. 

But as we transition from leggings to shorts, it becomes clear pretty quickly that not all shorts are created equal, and certainly not all shorts are fit for a workout. Take it from us at Women’s Health HQ, we’ve been there, tried it and lived to see the consequences. From the shorts that look cute but ride up to show your undies on the run, to those that feel like being strapped into a harness that’s digging into your hip bones. Then there are the fabrics that can cause chafing – a big no – and those that basically shine a spotlight on any area you might be sweating. 

Thankfully, a number of brands are here to cater to your exercise needs with innovative materials, fabrics and sustainable options to see you through a summer of movement. Regardless of your workout preferences or daily activity, we’ve selected the best shorts that will ensure you feel good in your body, shorts that get you excited to embrace the day and attack it with energy, that make you want to get outside and enjoy the outdoors, whether it be walking, running, or socialising in the park. Here are our pick of the best bike shorts below. 

Nagnata

Uptown Biker, $240

What says summer more than a pop of orange and the sleek shape of these Nagnata biker shorts? With its mid-length and horizontal raised rib side detail, these are shorts you can wear both for a workout and out to meet the girls. Made in Australia with a technical knit fabrication, the double-layer jacquard provides gentle sculpting qualities for the body, making it an excellent choice for light to moderate fitness activities like yoga, pilates or barre. 

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New Balance

Q Speed Fuel Short, $70

We love the colour of these shorts from New Balance which are cut with a sleek, speedy look that also helps to elongate the legs. Featuring NB DRY moisture wicking fabric, these are the shorts you want for high intensity exercise or long runs, keeping you comfortable and dry. There’s also an interior brief for added comfort and a stash pocket to keep your essentials. 

All Access

Ultra High Rise Zip Front Biker Short, $78

Yes, the colour is amazing but the fit is equally sensational on these All Access shorts. For those who love a high-rise fit and wide waistband that holds you in at the waist, look no further. The sleek, shiny look offers mid-compression and the fabric is moisture-wicking, so you can stay comfortable even during your sweatiest workouts. 

Nike

Nike x Naomi Osaka Utility Short, $90

Few things are worse than heading out the door for a run and realising your shorts offer no pockets for those essentials you need. You’re left to hold your iPhone, keys, and anything else you might need in your sweaty palm. Thankfully, Naomi Osaka knows what we need when it comes to exercise shorts and these utility shorts from her collaboration with Nike offer all that and more with a relaxed fit and elastic waistband. 

Tracksmith

Session short Tights, $72

When it comes to bike shorts, you want to feel supported and held in but you also want to be able to breathe. These Tracksmith session short tights are exceptional in offering support while still ensuring comfort remains a priority. Forget about chafing, these shorts won’t ride up and down and the fabric offers more coverage and support against the body. 

Outdoor Voices

Relay 3” Short, $48

Who said summer shorts have to be boring? Outdoor Voices brings fashion-forward style and playfulness to their collections with fun prints and exciting colours. We love the relay 3” shorts for their ultralight, quick-drying fabric that also happens to be made from recycled polyester. But more importantly, we love the print and Poppy Swirl is as good as it gets. There’s even a hidden pocket for your valuables, too. 

Lululemon

Align High-Rise Short 6”, $69

If you’re familiar with the buttery-soft feel of Lululemon’s tights, you’ll want to get your hands on a pair of their shorts, too. Made with the same Nulu fabric that their tights are known for, these shorts feel weightless and super soft. They might be our go-to staple for any workout, but the feel is so second-skin that it’s hard to not wear them for every other activity, too. 

Spiritual Gangster

Seamless Biker Short, $112

These biker shorts from Spiritual Gangster move with you, thanks to a three-tiered compressive waistband that offers a flattering high waist that hugs you in all the right places, without proving constrictive. They offer medium compression but are built for all day comfort, and the colour is a true summer staple because, let’s face it, who doesn’t love tie-dye?