Mandip Parajuli

Author Archives: Mandip Parajuli

March 23, 2020

How to Stay Physically and Mentally Healthy During the Covid-19 Quarantine?

A family plays a board game.

The outbreak of Corona Virus (Covid-19) was declared a Public Health Emergency of International Concern on 30 January 2020 by WHO. After its mass transmission globally, it has killed thousands of people, and WHO has declared it a pandemic and requested every nation and its people to follow preventive methods.

The persistent news of positive tests and reported deaths in other countries have created widespread concerns in Nepal as well. The government of Nepal has postponed Visit Nepal 2020 campaign, Sagarmatha Sambad 2020, and other international events until further notice. 

Along with the events mentioned above, to control the possible spread of Covid-19, new rules are being implemented, such as not allowing the gathering of more than 25 people in a single place, close down all cinema halls, schools, and colleges, offices, social distancing and so on. 

The partial shutdown that the government has in place may result in the degradation of the physical and mental health of the citizens. So let us talk about the ways to prevent them and stay healthy for the time being.


As staying safe from coronavirus is all about strengthening immunity, a balanced diet is crucial.

During a pandemic like Covid-19, most health advice can be simplified into simple behaviors, like eating a balanced diet, exercising, and getting good sleep. If you do buy canned, dried, or frozen goods, choose those low in saturated fat, salt, and added sugars. Look for foods with less than 5 grams of added sugar per serving, less than 200 milligrams of salt per serving, and less than 1.5 grams of saturated fat per serving, Byker Shanks recommends. (An associate professor of food, nutrition, and sustainable food systems at Montana State University)


Fitness exercises will help you stay physically and mentally active to fight against Covid-19.

According to the data, except for the old and sick people, everybody infected has been recovered. So, the best way to fight Covid-19 is to stay healthy. Even if the gyms and parks are closed down, you can still work out from home. Many gyms and fitness instructors are also offering virtual classes right now. There are also plenty of no-equipment-required exercises like squats, burpees, sit-ups, planks, push-ups, and mountain climbers, which you can do in even a small space.

Stress and Sleep

Getting enough sleep is crucial for maintaining your stress level and getting back your energy.

People who are used to engage with people throughout their day may find it stressful to boycott themself from social interaction. Stress can affect endocrine, respiratory, circulatory, and digestive systems as well as musculoskeletal systems leading to various problems like low energy, headaches, upset stomach, aches, pains, and tense muscles along with severe cases of insomnia. 

So managing stress and anxiety is crucial for getting enough sleep, and getting enough sleep is vital for just about every other aspect of your health. To prevent oneself from stressing out, one can apply various measures like reading a book, perform meditation and yoga, practice mindfulness, make a proper daily routine to ease the mind throughout the day, increase your exposure to daylight, and so on.


As coronavirus can spread through surfaces, keeping your home clean will reduce the chances of getting contaminated.

Although the U.S. Centers for Disease Control and Prevention has said surface contamination doesn’t seem to be the primary way the Covid-19 spreads, research shows that it can live on plastic and stainless steel surfaces for 72 hours, cardboard for 24 hours and copper for 4 hours.

So, WHO has suggested washing hand towels frequently, and removing your shoes and clothes as soon as you return from any trips outside. Everybody should keep their house and surroundings clean and use alcohol-based products to cleanse ourselves and the goods we use to keep the contaminated virus away.

Health Care

As the researches show that Covid-19 proves fatal only to those who have previous illness and problems, everybody must stay healthy to fight against it. Prevention methods should be taken all the time, like staying clean, keeping body fit, consuming nutritious foods, getting proper sleep, and avoiding unnecessary exposure to the outside world.

Rather than panicking, one must consult the healthcare officers as soon as symptoms like cough, fever, tiredness, and difficulty in breathing are seen. The proper diagnosis must be made in order to verify the status of the Covid-19 virus and instantly act to cure it if the infection of the virus is positive. Except for these cases, everybody should postpone their medical appointment so that they don’t get exposed to the infected people as well as the needy people can reach out to the doctors and medical services when it’s necessary.

Read Books and Articles 

Be sure to read books and articles to keep your mind occupied.

It is in the nature of human beings to engage themselves in something that will take off their boredom and make them productive, like working, traveling, and interacting with people. Since the country is partially locked down, people cannot risk themselves to these things, which may result in mental stress. 

To prevent oneself from getting their mind dull, they can engage in activities like reading books and articles. If you don’t have access to books, there are lots of online sites from where we can read thousands of books written by authors of different genres. An informative article can also boost your mind to be productive and give you a general sense of the state we are at now and teach the ways to overcome them.

Engage yourself in Extracurricular Activities

One of the best ways to keep your mental health on track is to engage in extracurricular activities. Various indoor activities, like playing video games, reading books and articles, painting, and making handicrafts can be done so that your mind gets occupied. If you are bored by doing the same thing over and over again, watching movies and TV series will help you relax. Since everyone is connected to the internet, you can communicate with people and share your stories and experiences so that all will get inspired and motivated.

Since the government is taking preventive measures to control the spread of coronavirus, we as citizens must contribute to help them. Various hospitals and services are reserved by the government to cure infected patients, so nobody needs to stress out of the current conditions. The hospitals from where you can diagnose Covid-19 if you are suspicious are: 

  • Bir Hospital
  • Shree Birendra Hospital
  • Tribhuvan University Teaching Hospital
  • Norvic International Hospital
  • Grande International Hospital
  • Vayodha Hospital
  • HAMS
  • Nepal Mediciti Hospital

For information about coronavirus, call the Ministry of Health and Population’s toll-free hotline number 1115, available from 10 a.m. to 6 p.m.

or call 9851255839, 9851255837, 9851255834 from 8 a.m. to 8 p.m.