How to Develop Healthy Habits during a Pandemic (7 Essential Tips)



The ongoing coronavirus pandemic has disrupted everyday life throughout the world. A recent survey shows that one-third of U.S. adults have experienced stress, anxiety, or depression since the COVID-19 outbreak, according to Statista. It’s more important than ever to maintain good health during the 2020 global crisis. I’d like to share some basic tips that can help you now and post-pandemic.

Tip #1 Focus on Stress Management and Mental Health

Besides staying physically healthy during this worldwide pandemic, it’s just as important to focus on staying centered with stress management. It’s so easy to let our minds race during these times, but that can lead to all sorts of negative effects on our bodies, minds, and emotions.

Coping with Stress

It’s important to watch out for the various stress symptoms, so you’ll know the signs that you need to de-stress and unwind.

If you’re showing signs of stress, you should also know some coping mechanisms to help you deal with challenging times.

Here’s the thing. We can’t control everything in our lives, but we can control how we deal with situations. Going for a walk, getting a good night’s sleep, or just breathing deeply can all be stress busters.

Tip #2: Try to Maintain a Healthy Diet

Are you eating your veggies? It’s critical that you’re consuming healthy food to fuel your body and boost your immune system. Make sure to include various items to your daily diet, including:

  • Lean meats/fish
  • Whole grains
  • Nuts/seeds
  • Green veggies
  • Fresh fruits
  • Real dairy

Eat healthily but Stay Happy

Here are some helpful tips:

  • Eat lots of fresh fruits and veggies to boost the immune system.
  • Avoid food hoarding to prevent food waste, save money, and help your community.
  • Buy more perishable than non-perishable foods like rice and pasta.
  • Make a food budget and stick to it as closely as possible.
  • Drink more water and less sugary beverages like sodas and energy drinks.
  • Eat leftovers during the next day to avoid wasting food.

Comfort foods can help you get through stressful times but avoid binge eating.

Tip #3: Stay Connected Virtually and in-Person

Due to factors like stay-at-home orders and limited public transportation, it can be tough to meet up with friends and family during the global crisis. Well, it’s not all bad news. Thanks to the Digital Age, you can still connect to them using your PC/Mac or smartphone.

There are also lots of social platforms to pick from, like Zoom, Skype, and Google Hangouts. Studies show that staying connected to friends and family is critical to maintaining mental health.

Tip #4: Create and Maintain a Sleep Schedule

Ideally, we should sleep about one-third of our lives. You should take time to create a good sleep environment, consider a comfortable mattress, and go to sleep/wake up at the same time.

Sleep Schedule

Maintaining a sleep schedule is something you should consider doing daily. It’s especially critical during high-stress times like pandemics. This can provide big benefits for your physical, mental, and emotional health. This includes plusses related to:

  • De-stressing
  • Mood
  • Focus
  • Immune system

Right Time at Nighttime

The key to a sleep schedule is making your bedtime and wake times approximately the same every day. A sleep app or fitness tracker can help with the process.

The bedtime you pick should be based on whether you’re more of a “night owl” or “morning lark.” In general, it’s better to sleep earlier to help keep your internal clock on track.

6 Tips for Better Sleep (video)

Tip #5: Maintain Doctor’s Visits and Prescription Meds


During these times, it’s possible your primary care providers are dealing with potential coronavirus cases. So you might have to schedule doctor’s visits weeks or months in advance. This helps to make sure you get the medical treatment you need.

Plan B is a telehealth appointment where you can safely consult with a health professional.

Pre-Existing Conditions

If you have serious health conditions like type-2 diabetes, liver disease, or heart disease, focus on disease management. This is partly due to some pre-existing conditions like autoimmune diseases putting some people at a higher risk of COVID-19.


Check your medication inventory, so you have all the meds you’ll need in the near future. Get prescriptions refilled as soon as possible. During the COVID crisis, several doctors are also offering 60 or 90-day prescriptions to avoid monthly trips to the local drugstore.

Tip #6: Eat Healthy Food and Drink Enough Water

The old saying “You are what you eat” always applies but especially during stressful times like virus pandemics.

Eating Schedule

Just like a sleep schedule, it’s important to maintain a regular eating schedule. This is crucial whether you eat 3 or 8 meals daily. When you maintain a normal eating schedule, your body gets used to receiving and processing food at certain times.

The joy of eating is partly about comfort foods but try to minimize snacking to light snacks in the morning and afternoon. That means midnight epic cheat meals are a no-go.

Stay Hydrated

Some of the best options include:

  • Water
  • Black coffee
  • Green tea
  • Fresh shakes
  • Fresh smoothies

Drink 2 liters of water daily for the most anti-aging benefits.

Tip #7: Stay Physically Active

During quarantines and lockdowns, it might be tougher to motivate yourself to hit the gym—even when it’s in your home! However, this is the time to stay on track to reach your fitness goals.

“Regular” Exercise

One of the biggest obstacles to doing regular workouts is low motivation during the COVID-19 pandemic. Even if you aren’t doing gym workouts every day, it’s important to make exercise a regular part of your pandemic lifestyle.

One option is to make exercise part of your weekly schedule, like lunch breaks or staff meetings. It’s tough to put off exercise when you get a reminder from your virtual assistant, right?

Another possible excuse during the global crisis is a money crunch. You can still participate in team sports through your local park & recreation center, and take free exercise classes at your local gym. This can help you get in your cardio and weight-resistance workouts.

Staying Healthy During COVID-19: Body Weight Exercises (video)


It’s been about a century since the world experienced the Spanish Flu pandemic. As an old saying assures, “This too shall pass.” The current global crisis is an ideal time to start and maintain healthy habits that can benefit you now, and after the current pandemic ends.

Norman Vincent’s notion of “The Power of Positive Thinking” is also important during these challenging times. Make sure to combine a healthy diet, good night’s sleep, and social connections with good vibes and staying in the present. This can help to turn today’s tough times into lifelong personal growth.

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