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养成健康的习惯...以及如何保存它们

During the pandemic, many of us focused on improving our well-being. 我们期待着封锁的放松, 亿宝彩票app nutritionists Charlotte Quick and Sophie Crosswaite reflect on how we can carry our healthier habits through to the workplace. 

速度

支持幸福

During the pandemic we enjoyed hosted live social media sessions to answer questions on how to maintain a healthy lifestyle to help manage the stresses and strains of the life-changing impact of living in a socially distanced manner.

18天养成一个习惯

Many of us have changed our diet and health behaviours in the pandemic, 有些是好的，有些是坏的. In March 2021 as we (hopefully) look forward to the easing of lockdown it seems a good time to reflect on some of those changes.


It takes on average 18天养成一个习惯 and 66 days for it to become automatic, so as we hit a year of lockdowns and social distancing, perhaps it is time to focus on establishing some of those healthier habits and look at how we can keep them going as we adapt to new ways of working.


作为国际空间站的营养团队, 我们也烤了很多香蕉面包, 酵母未遂, 甚至还买了一个桨板! But what habits do we feel very passionate about retaining?

健康习惯的五大支柱

健康的习惯可以分为五大支柱:

  1. 营养
  2. 睡眠
  3. 水合作用
  4. 运动
  5. 管理压力

Whilst we are nutritionists and our expertise lies in what we eat, the other four pillars impact nutrition and vice versa. For example, the amount you sleep can impact what you eat and what you eat can impact your sleep.

“

这是我早上在公园遛狗, which I feel has had a real impact in allowing me to sit down to a busy day ahead with a clearer head.

夏洛特·奎克，国际空间站营养学家
UK_食物亿宝彩票app官网_Breakfast_2019 (8)

1. 营养

聪明的零食

Research has shown that during lockdown there has been an increase in families eating more home cooked food, 哪一种含盐量一般较低, 饱和脂肪和多余的卡路里. There has also been an increase in families eating together and this has many nutritional and mental health benefits. When you eat together you eat more slowly and that stops you from eating too much. 一起吃饭有助于孩子发展社交技能, 提高自尊, 提倡健康的饮食习惯.

There also been a change in the way people snack with some studies reporting a 40% increase in snacks. 而吃零食通常被认为是一件坏事, we should aim to turn this into an opportunity for healthier snacking by adding more variety into our diets and stocking up on nuts and seeds, 蔬菜和鹰嘴豆泥或者水果和酸奶. 回到工作场所, keep up the healthy snacking by opting for the wholesome snack pots or a piece of fruit and choosing wholegrain options wherever possible. 工作时没有零食选择? Then take your own or ask your workplace team to include them in their vending machines/restaurant.

健康习惯博客

2. 睡眠

多睡觉，你就会少吃糖!

There have been some interesting findings from the ZOE Covid symptom study – a collaboration between health science company ZOE and Kings College, 伦敦. The study reports that on average people increased their sleep during lockdown by 70 mins; rather amazingly this resulted in a 10g decrease in daily sugar consumption. 

桌子上有可续水的水瓶

3. 水合作用

每天6-8杯(不含酒精)!) 

我们应该每天喝6-8杯液体, it can be harder in winter but remember that this includes tea, 咖啡和其他热饮. Alcoholic drinks do not count and in fact may lead to dehydration. 有趣的是, during the pandemic although the frequency of alcoholic drinks consumed increased, 总的消耗量实际上减少了. 当你回到工作场所, try to keep up the liquid intake- fill a reusable water bottle and keep it on your desk, Or as 运动 is as crucial as hydration to productivity, use it as an opportunity to incorporate extra exercise into your day by regularly walks to refresh your glass of water.

“

It’s my veg box, which I love not only because it reduces food waste, transport and
packaging but also because it means that I try new recipes and as a family we are eating a wider variety of veg.”

Sophie crosswite, 亿宝彩票app营养学家

4. 运动

边走边说

The pandemic has freed up time for many people and without a daily commute some people have used this time to bring activity into their daily routine, which is another habit that would be great to try and retain. If you’ve conducted virtual meetings whilst walking around your garden, 当你回到工作场所时，继续走路. Walking meetings; a standing desk; an alarm every hour to remind you to get up and move – it all adds up.

5. 管理压力

采取措施应对压力...字面上的!

Research shows that short-term stress can often cause us to lose our appetite, however long-term chronic stress can interfere with our hunger hormones and result in increased hunger. Whilst nutrition, sleep, hydration and 运动 can help with stress, whether working from 在家或在工作场所, you should take proactive steps to manage your stress; take regular breaks, connect with others and try to get outside each day for a walk.

We are encouraging colleagues across our business to do this in the coming months by taking part in our annual fundraising pedometer challenge which is a fantastic way to adopt healthy habits in a fun way.

你的幸福

你会养成什么样的健康习惯呢? 

We hope you feel motivated to carry on with healthy habits once lockdown ends.

Please do let us know, we’d love to hear about your plans to maintain and manage 你的幸福.

评论我们的 “健康星期三”在Instagram上发帖!

参考文献
1. Guys and St Thomas’s charity and Bite 回来 2030 healthy eating charity

2. ZOE Covid Sympton study: Life under lockdown, diet and health behaviours in a pandemic

3. 英国营养基金会 

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