essay about how to stay healthy during mco

• Effects of the Movement Restriction Order (MCO) from a Scientific Perspective

Effects of COVID-19 on the Water Industry

Eradicating COVID-19 with Science and Technology

A webinar via Facebook Live was moderated by YB Khairy Jamaluddin, Minister of MOSTI, on 7 April 2020. The webinar featured Tan Sri Dr Jemilah Mahmood, Special Advisor to the Prime Minister on Public Health, and Under Secretary General for Partnerships at the International Federation of Red Cross and Red Crescent Societies (IFRC). Also joining Tan Sri Jemilah and YB Khairy was Associate Professor Dr Amer Siddiq Amer Nordin, Associate Professor at the Department of Psychological Medicine, University Malaya (UM), consultant psychiatrist at University Malaya Medical Centre (UMMC) and avid mental health activist.

TAN SRI DR JEMILAH MAHMOOD

Tan Sri Dr Jemilah noted her observation on the effectiveness of the Movement Restriction Oder (MCO) in curbing the spread of COVID-19. Additionally, COVID-19 is shown to be treatable, thanks to the capabilities of our health services. She also noted that the number of Malaysian cases in mid-April is far below what was projected by JP Morgan (around 6,300) and the Malaysian Institute of Economic Research (around 8,900). So far, only 3,793 cases were reported in April 2020.

In the short term, the MCO has been shown to be effective in curbing the spread of COVID-19 by slowing or decreasing its transmission or allowing transmission to reach a plateau. Therefore, more data is needed to assess its long-term effects. Tan Sri Dr Jemilah said that the population plays an important role in ensuring the MCO stays effective; social distancing is a crucial part of the MCO – everyone must observe a 1-2 metre separation between each other in addition to frequent hand washing and sanitising.

As noted by Tan Sri Dr Jemilah, the MCO is but one way to slow the transmission of COVID-19; it can only be eradicated totally with a vaccine, which we still do not have. At this moment, a lower infection rate ensures that the number of patients does not overwhelm the Malaysian healthcare system.

Risk Communication is Essential

Continuing the session, Tan Sri Dr Jemilah highlighted a point on the COVID-19 pandemic. She stated that this pandemic is often viewed as a health issue, with plenty of focus on vaccine development and hospitalisation, among other health-related aspects. However, she believes that risk communication should also be prioritised. The people should be educated on how COVID-19 is transmitted, and how social distancing, sanitising, and washing hands works to reduce its transmission. With this knowledge, the people can be more responsible and hold themselves and others accountable for their actions. With this knowledge, they would feel less “forced” to carry out these measures because they understand better. Contrary to popular belief, Tan Sri Dr Jemilah stated that the people is the first line of defence against COVID-19.

Humanity is Key in These Difficult Times

During the session, Tan Sri Dr Jemilah also shared the experiences and lessons that she gained from other missions of health and humanitarian crisis. Once again, she emphasised on the importance of effective risk communication in handling a pandemic and epidemic. The people’s adequate understanding of how a disease spreads and how to stop its transmission is a vital part of managing a pandemic or epidemic.

Tan Sri Dr Jemilah cited the handling of risk communication in Ebola-stricken areas. When carrying out risk communication, the local culture, religion, and habits needs to be taken into consideration when explaining the reasons why precautionary measures need to be carried out. In the case of Ebola-stricken areas, burial rites are an important component in any culture a last farewell to the deceased. By making the local community understand the importance of a safe and proper burial methods, they have managed to prevent more than 10,000 deaths.

Tan Sri Dr Jemilah reminds everyone that access to treatment should be available to everyone. Treatment needs to be impartial, neutral and be given to all including the marginalised segment e.g. the homeless, refugees and migrants.

Tan Sri Dr Jemilah mentioned the social stigmatisation that comes with being a COVID-19 patient. Stigmatising patients for having COVID-19, especially by discriminating them according to the “clusters” and blaming them for making life difficult for the rest is demeaning and unnecessary. Furthermore, COVID-19 should not be viewed as a death sentence. Instead, she insists that everyone move forward and be united as a population in curbing the spread of COVID-19. In addition, she reminded viewers to take this pandemic as an opportunity for self-reflection and working towards spiritual and/or religious self-improvement.

Living in a Post-MCO Era

Tan Sri Dr Jemilah noted on how the pandemic has affected Malaysians. The COVID-19 pandemic has shaken up the entire cultural system and how everything operate. Malaysians are known to be very sociable people, with frequent physical contact (such as via handshakes) and regular socialising with friends and family. Post-MCO, we cannot return to the old ways; she stated that at least six to nine months needs to be given to make way for adjustments to our habits, such as reducing socialising and practicing social distancing. This ensures the virus’ transmission rate remains low. That said, the pandemic has also made us realise that we can still survive on less physical interactions and going out less.

Furthermore, Tan Sri Dr Jemilah encourages us to focus on improving the environment; these novel diseases might have been brought upon by environmental disruptions, and steps to recover from it should include improving the quality of the environment.

Moving forward, Tan Sri Dr Jemilah called for a wave of innovation in how we do things. On the education side, classes can be divided into smaller virtual classrooms to improve focus and efficiency. The COVID-19 pandemic also highlighted the need for Malaysia to improve its internet connectivity; she cited South Korea’s high internet connectivity was one of the reasons the country has a relatively low learning curve in facing the COVID-19 pandemic.

Additionally, Tan Sri Dr Jemilah encourages more community-based innovations: we need to find ways to provide financial assistance to those who need it the most, in the swiftest manner. E-wallets is one of the solutions that is currently used, but its use is limited by technology access especially among those in rural areas; novel ways of providing financial assistance could be developed to ensure everyone receives the required assistance.

Tan Sr Dr Jemilah would also like to see innovation on the medical and health aspect of fighting COVID-19. We stand to benefit tremendously from better test kits that enable swifter and more accurate diagnosis; novel methods of examining patients that ensures the safety of patients and healthcare workers (e.g. booths that enable face-to-face examination without physical contact); barcode identification and information exchange to expedite diagnosis and assist tracing; as well as building and maintaining a vast repository of data and utilising artificial intelligence (AI) to process the data in an effort to understand and predict COVID-19’s behaviour via computer modelling.

Tan Sri Dr Jemilah reminded everyone that this situation will not be permanent. However, a pandemic will not be a one-time occurrence and we need to be prepared when it happens with another disease in the future.

Assurance for Those Experiencing Mental Distress

Tan Sri Jemilah provided some insight on how to give assurance to those who are experiencing mental health distress during the pandemic while living under the MCO.

A major issue faced by those with mental health issues is stigmatisation; they are apprehensive about disclosing their mental health issues. Tan Sri Dr Jemilah felt that the current situation might be a good opportunity for us to open the conversation on mental health. Avenues should be opened to improve quality of life in all aspects, especially mental health; that said, everything will take time to improve.

We need to assure those mental health issues that they are not alone; what we are experiencing is experienced globally by everyone. It is also important to tell them that it is normal and okay to feel distressed in these difficult times.

Social media can be used to educate the people about the signs of mental health distress. This is to ensure that everyone can identify these signs within themselves and the people around them, then respond appropriately to provide a mental health first aid.

When faced with difficult people who do not understand the importance of social distancing, Tan Sri Dr Jemilah advises a loving message to approach them: “because I love and care for you, I am practicing social distancing”. There are other methods of expressing our love in these difficult times, such as sending food and supplies to one another.

On Women’s Safety

Domestic violence is something that exists in all communities all over the world. Women, children, and men alike will experience domestic violence. The rise in cases during the MCO could be attributed to underlying psychological pressures exacerbated by the current situation.

However it is caused, victims should not accept domestic violence as normal behaviour. Victims should seek lifeline e.g. trusted relatives and friends that may assist them. Tan Sri Dr Jemilah advised creating a secret code so the lifeline may identify when victims are in danger. She also advises victims to find safe space in the house as well as keeping their phone on them at all times and making sure that it is charged at all times. Simple yet effective measures such as wearing clothes that are difficult to snag or grab when being abused may reduce injury. Adopting a ball-shaped posture when experiencing abuse is also good to protect vital organs, head, and face.

Aside from personal protection measures, law enforcement is important. Authorities need to make sure that prompt assistance will be provided when required to stop domestic abuse. At the same time, risk communication on domestic abuse must be carried out because it is a real crisis, especially during this pandemic.

ASSOCIATE PROFESSOR DR AMER SIDDIQ AMER NORDIN

In the session, Dr Amer presented several points regarding mental health and wellbeing during the COVID-19 pandemic. One common mental issue that may arise or be exacerbated by these difficult times is anxiety. In the early stages of MCO, someone with anxiety could be triggered from the misunderstanding of the current situation due to lack of reliable information e.g. how COVID-19 is transmitted. However, as time goes by and more reliable information is provided,  understanding has increased and those who have anxiety may feel more at ease. This also illustrates the importance of risk communication in ensuring the mental health and wellbeing of the population.

Adjustments Pre-, During and Post-MCO

Dr Amer explained that the phases of pre-, during, and post-MCO needs to be considered. In view of the issues faced pre- and during MCO, steps need to be taken to ensure the adjustment to a post-MCO world be as smooth as possible.

According to Dr Amer, a proper plan for transitioning from MCO to post-MCO period needs to be in place. Once again, risk communication is required to inform everyone on what to expect when transitioning into the post-MCO period. That said, no matter how much preparation we do, there will be those who are well-adjusted and those who cannot. Dr Amer reminded viewers that COVID-19 is a global pandemic; Malaysia is not alone in facing this. Therefore, we need to prepare for the post-MCO world collectively and individually. What is considered the “new normal” now, will be just “normal” in the future: sanitisers will be equally essential as your mobile phone when going out, social distancing will not be a catchphrase anymore. There will definitely be some differences in how we conduct our daily lives and it will be the norm.

Dr Amer stated that telehealth and telemedicine (the provision of healthcare and medicine remotely by means of telecommunications technology) has seen significant growth during the MCO period. Patients who are apprehensive to seek help in person due to risk of exposure as well as restricted opportunities of movement during MCO may utilise apps to seek medical assistance. Dr Amer also mentioned the growing segment of apps that educate everyone on risk communication. Echoing Tan Sri Dr Jemilah’s observation on internet connectivity, Dr Amer stated that the MCO also revealed shortcomings in communication especially in teaching and learning, notably internet and equipment access. We need to realise that internet is a basic need of the 21 st century that should be provided to everyone.

According to Dr Amer, one will experience several phases in facing change: it starts with a loss of control during periods of difficulty e.g. a pandemic, leading to shock; this will be followed by anger (due to being restricted in movement and loss of ability to do anything during the MCO). At one point in the process, despair would surface; eventually this will lead to acceptance. Preparedness is at the core of mental health and wellbeing. Those who are more prepared to navigate the COVID-19 pandemic will cope better than those that are not.

Besides that, economic uncertainty is also starting to creep in. Those who have not worked since the beginning of MCO as well as those who are working but are on leave will feel uncertain about their future of employment. Whatever uncertainties we face, it is important for the authorities and professionals to start preparing people for the next step in facing the world post-MCO.

Mental Health Assistance

Previously, Malaysia has experienced other disasters, both natural and man-made. As such, MOE has already prepared psychological first aid to everyone for difficult times. At the moment, this assistance is particularly valuable for frontliners and those who are suspects or diagnosed positive with COVID-19.

In a commendable and beneficial move, MOE, MERCY Malaysia and 18 other NGOs have collaborated to create a mental health psycho-social support programme called Crisis Preparedness and Response Centre (CPRC) with the cooperation of state departments of health and hospitals nationwide. Additionally, through collaborations with NGOs and social enterprises, health assistance can also be delivered via phone or internet. Dr Amer cites Befrienders as an example: an NGO that provides active listening to those that need help. During the MCO, most of the support has moved from phone calls to Skype calls.

Mentally Preparing for the Post-MCO Era

Dr Amer emphasises on the importance of preparedness, guided with reliable information from trusted sources. The more we are able to identify and understand the issues that we are experiencing, why we are in this situation and why we need measures such as social distancing, the more we are prepared for living post-MCO.

Ever since the MCO started, talks about the “new normal” has already been under way. The sooner we realise that we will not be going back to the old ways of living, the better we will adjust to the new normal.

Preparedness will also lead to altruistic or meaningful engagement. For example, by understanding why social distancing is important to our self and to others, it is easier to accept why it is essential for the sake of everyone.

Domestic Abuse During the MCO Period

Dr Amer acknowledges the rising cases of domestic abuse during the MCO.

Dr Amer explained that from a psychology standpoint, acts of abuse arises from a lack of control. Understandably, some sense of control is lost during the MCO. This gives rise to feelings of anger and when left unchecked, one might be prone to lashing out to abuse others.

Domestic abuse is not just experienced by women; men and children and the elderly will experience it too. Dr Amer advises us to check on our family or friends e.g. neighbours as they might be experiencing abuse. It is more important than ever now to be more attentive and watch out for each other. It is okay to overreact than be apathetic in these trying times. Children and the elderly should also be given extra attention: they might not have the ability to get away from abusive situations.

Dr Amer highlights helpful numbers such as Women’s Aid Organisation (WAO), the Police Department, or Talian Kasih to be contacted in the case of domestic abuse.

Closing Remarks

In closing, Tan Sr Dr Jemilah reminded everyone to practice social distancing, wash and/or sanitise hands frequently, as well as disinfect workspace and cooking space often. These are simple, effective, and important steps in staying healthy and safe from COVID-19. She expressed hope for everyone to stay strong together in fighting this pandemic.

After expressing his appreciation for creating a dedicated space to talk about mental health in the scope of MCO and the COVID-19 pandemic, Dr Amer

Post-MCO: earlier on, the emphasis was on MOH, but moving fwd, in terms of mental health, bio-psycho-social lifestyle, spiritual, innovation. We need the whole network of Ministries to assist in mental health and wellbeing of all Malaysians after MCO, on various topics e.g. work, innovation, women, religious and spiritual leaders to work together with MOH to formulate programs to help everyone to cope with all the phases of MCO. If we are to face another pandemic in the future, we will be more prepared.

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How to Stay Healthy & Active During MCO

April 15, 2020 Comments

During this MCO (Movement Control Order), we’re all staying home as a nation in an attempt to flatten the curve and keep ourselves safe by washing our hands and paying extra attention to personal hygiene ( click on this link  to see if you’re washing your hands properly). But self-care does not stop there. Have you noticed back pains, tight knots around the body or stiffness lately? This is due to our increased sedentary lifestyle at home and the lack of exercise. We need to invest time and effort into our bodies for us to feel our best! If you're also experiencing mental stress being cooped up at home, studies have shown that exercise is a healthy way to relieve pent up stress as endorphines produced during exercise helps you mentally relax. Here are a few things we can do to take care of ourselves and get active again .

Watch and Follow Exercises on YouTube There is no access to the gym at this time, no badminton courts open, or any other sports facilities. A lot of us may feel like this is a great time to laze around the house. But no, having no access to sports facilities is not a free pass. There are plenty of exercises we can do at home by watching and following routines on YouTube - HIIT, yoga, dance, ballet, you name it, YouTube’s got it. Now get off your butts and get moving!

Exercise Bands Exercise bands  or resistance bands are great to add to existing workouts. Since most of us have no access to gym equipment, we can use exercise bands to add resistance to replicate weight training! They can be used for rehabilitation, strength training, stretching, endurance training, core training and many more! Resistance bands are versatile as they come in different resistance levels. Anyone can use it - from young children to the elderly. Just choose one that best fits your ability! Click here to read up on more benefits of exercise bands and exercises you can follow.

Multi-purpose Stretch Pad For those who are not inclined in using an exercise band or you’d just like to mix things up and keep things interesting, a multi-purpose stretch pad  may be a good alternative. The multi-purpose stretch pad helps stretch the calves, buttocks and hamstrings to help keep your muscles limber so that you would always feel relaxed and comfortable. Click here  to see the kinds of stretches you can do on this useful stretch pad!

Pedal Exerciser A portal pedal exerciser  is excellent for the elderly as it is a type of device that exercises their arms and legs. It helps to restore muscle strength, coordination and maintain or increase range of motion. The resistance of the pedals can also be adjusted to fit the user’s ability. Place it on the floor and pedal like you normally would on a bicycle, or place it on a table to work out the arms! Best practice is to have at least 15-minute sessions, 3 times a day. If the user is experiencing any neck, shoulder or arm pain, please stop and check the position of the pedal exerciser and the user's posture.

BackJoy SitSmart For those of us who are either working from home or are still spending a lot of time sitting, BackJoy SitSmart  will help make sure that we maintain a good sitting posture while keeping back pain away! It isn’t only limited to working and sitting, but you can also use BackJoy for yoga. It helps keep our tailbone from hurting while we’re sitting on the floor and it allows you to use more of your core to keep balanced!

Self Massage Missing your masseuse? Dying for a relaxing massage? Or maybe there are knots that have been there for a while and won’t go away and are causing you pain and stress. Take things into your own hands and try massaging and releasing those knots with a massage ball  or a trigger point massager . Pamper or treat yourself by simply rolling or pressing to soothe your aching muscles.

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• Things You can do During MCO by Yourself or with Family & How to Maintain a Harmonious Relationship
• How to Stay Healthy & Active During MCO
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A dietitian’s advice: Tips on eating healthy during MCO amid COVID-19 outbreak

Indra Balaratnam is a seasoned dietitian with over 23 years of experience (All photos: Indra Balaratnam)

The Movement Control Order (MCO) restricts many businesses from opening but essentials such as supermarkets and grocery stores are still operational for the entire period. Yet, hundreds throng the stores and panic buy several trolleys-full of goods, often whatever they still get their hands on that can last the longest.

Triggered most probably by “herd mentality”, this behaviour not only leaves the old and the vulnerable with inadequate supplies but encourages a form of public gathering that might help spread the virus.

We speak to Indra Balaratnam , a seasoned dietitian with over 23 years of experience, to discuss the proper foods you actually need to buy and how much of it to get (spoiler alert: not trolleys-full) to keep your body sustainable and healthy.    

Options : The government just introduced the Movement Control Order (MCO) from March 18. Should we be concerned with stocking up food amid the coronavirus pandemic? Indra Balaratnam: There’s no need to panic buy and overstock on all kinds of packaged foods as we now know that we have a proper supply of food available. But since we’re in movement control mode, you want to at least keep a manageable supply of food for your respective families so you do not need to go out too often to minimise your exposure to others. As an example, before this, you may have gone to your local neighbourhood market every other day to get your provisions, but now you can buy a bit more and go only once or twice a week. 

Consider a neighbour who may find it difficult to prepare a meal or grocery shop for themselves. Any form of help in this time will definitely be much appreciated.

indra_groceries.jpg

Options is the award-winning lifestyle pullout of The Edge Malaysia, the country’s premier business and investment weekly publication.

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Open Access

Peer-reviewed

Research Article

The impact of Movement Control Order during the COVID-19 pandemic on lifestyle behaviours and body weight changes: Findings from the MyNutriLifeCOVID-19 online survey

Roles Conceptualization, Data curation, Formal analysis, Investigation, Methodology, Project administration, Supervision, Writing – review & editing

Affiliations Department of Nutrition, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia, Seri Kembangan, Selangor, Malaysia, Research Centre of Excellence, Nutrition and Non-communicable Diseases, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia, Seri Kembangan, Selangor, Malaysia

Roles Formal analysis, Writing – original draft, Writing – review & editing

Affiliation Department of Nutrition, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia, Seri Kembangan, Selangor, Malaysia

Roles Conceptualization, Data curation, Investigation, Methodology, Project administration, Supervision, Writing – review & editing

* E-mail: [email protected]

Affiliations Research Centre of Excellence, Nutrition and Non-communicable Diseases, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia, Seri Kembangan, Selangor, Malaysia, Department of Dietetics, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia, Seri Kembangan, Selangor, Malaysia

• Yit Siew Chin, 
• Fui Chee Woon, 
• Yoke Mun Chan

• Published: January 18, 2022
• https://doi.org/10.1371/journal.pone.0262332
• Reader Comments

The COVID-19 pandemic lockdowns have affected daily lives of the communities worldwide. This study aims to determine the lifestyle behaviours and their associations with body weight changes among Malaysian adults during the Movement Control Order (MCO) due to COVID-19 pandemic.

A total of 1319 Malaysian adults participated in this cross-sectional online survey. Information on anthropometric data including body weight and height, and lifestyle behaviours including eating pattern, physical activity, and sleep pattern were self-reported by the respondents. A multivariable generalised linear mixed model was used to assess the associations between lifestyle behaviours and body weight changes with adjustment of confounding factors; namely, age, sex, ethnicity, and body weight status before MCO.

During MCO, 41.2% of the respondents perceived that their eating patterns were healthier, but 36.3% reduced their physical activities, and 25.7% had a poorer sleep quality. Further, the proportion of adults who reported having lose weight (32.2%) was almost similar to those who reported having gained weight (30.7%). Lifestyle behaviours including less frequent practice of healthy cooking methods and lunch skipping were associated with weight gain, while less frequent consumption of high fat foods, more frequent physical activity, and good sleep latency were associated with lower risk of weight gain. In contrast, practicing healthy eating concept, skipped lunch, and more frequent physical activity were significantly associated with weight loss.

Lifestyle behaviours were associated with body weight changes during MCO. While the COVID-19 pandemic lockdown is necessary to prevent further spread of the disease, promoting healthy lifestyle practices during lockdown should be implemented for a healthy weight and better health.

Citation: Chin YS, Woon FC, Chan YM (2022) The impact of Movement Control Order during the COVID-19 pandemic on lifestyle behaviours and body weight changes: Findings from the MyNutriLifeCOVID-19 online survey. PLoS ONE 17(1): e0262332. https://doi.org/10.1371/journal.pone.0262332

Editor: Nayanatara Arun Kumar, Kasturba Medical College Mangalore, INDIA

Received: May 21, 2021; Accepted: December 22, 2021; Published: January 18, 2022

Copyright: © 2022 Chin et al. This is an open access article distributed under the terms of the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Data Availability: All relevant data are within the paper and its Supporting Information files.

Funding: The author(s) received no specific funding for this work.

Competing interests: The authors have declared that no competing interests exist.

Introduction

The coronavirus disease 2019 (COVID-19), caused by a novel coronavirus, SARS-CoV-2 was first reported in December 2019 in Wuhan of China [ 1 ]. The disease has quickly spread throughout the world and was declared as a global pandemic on March 11, 2020 by the World Health Organization (WHO) [ 2 ]. Mounting evidence show that obesity is a major risk factor for severe COVID-19 infection [ 3 , 4 ], with obese individuals demonstrated a higher risk for COVID-19 positive, hospitalisation, intensive care unit (ICU) admission, and mortality [ 5 – 8 ].

The first COVID-19 case in Malaysia was recorded on January 25, 2020 and increased to 673 cases with two deaths on March 17, 2020 [ 9 , 10 ]. On March 18, 2020, the Malaysian government announced a national lockdown, also known as the Movement Control Order (MCO), due to persistent increase in new COVID-19 cases and the MCO was extended to May 4, 2020 [ 9 ]. During the MCO, mass movements and gatherings at all places are prohibited, all business premises are closed except for those selling daily necessities and learning institutions of all types are closed [ 9 ].

Although the lockdown is necessary to prevent further spread of the disease, there are reasons to be concerned because prolonged home confinement during a disease outbreak could lead to dramatic changes in lifestyle behaviours of the population and subsequent changes in body weight [ 11 ]. Early study showed that home confinement is associated with changes in food consumption and meal patterns, lower levels of physical activity, and increased sedentary behaviours [ 12 – 14 ]. In addition, continuously hearing or reading about the pandemic without a break can be stressful during home confinement, contributed to over- or under-eating [ 15 – 17 ] and negative emotions such as fear and anxiety that have negative impacts on overall sleep quality [ 18 ]. All the abovementioned lifestyle behavioural changes may lead to significant changes in body weight [ 11 – 14 ].

There is limited evidence to determine the effects of COVID-19 pandemic lockdown on body weight changes [ 11 – 14 ]. So far, there is no data with respect to the changes in lifestyle behaviours during the lockdown and their associations with changes in body weight among Malaysian adults. Therefore, MyNutriLifeCOVID-19 study was conducted to determine the lifestyle behaviours during the lockdown and to assess whether these lifestyle behaviours are associated with body weight changes.

Materials and methods

Study design and respondents.

This study is a cross-sectional online survey conducted among Malaysian adults aged 18 years and above, which is known as MyNutriLifeCOVID-19 survey. The survey was conducted between April 21 and June 7, 2020 using the Google online survey platform. In Malaysia, the MCO period was enforced between March 18 and May 4, 2020. After May 4, 2020, a conditional MCO (CMCO) was implemented, which allowed conditional resumption of specific economic and social sectors to ease economic losses in the country. The link to the online survey was disseminated through e-mails, social media such as Facebook, Instagram, and WhatsApp, as well as personal networks of the respondents. The study was conducted in agreement with the Declaration of Helsinki and the protocol was approved by the Ethics Committee for Research Involving Human Subjects of Universiti Putra Malaysia (JKEUPM-2020-163). At the beginning of the online survey, information on study background, objectives, and scope of questions asked were provided. Statements describing that participation is voluntary, and that participant may withdraw anytime without penalty or loss of benefit to which the participant is entitled were made available on the google form, before the participants agreed and gave their written consent and continue with the online survey. The participants were also informed that all data collected would be used for research purposes only and their permission for data sharing and publication was obtained before answering the online survey.

Questionnaires

The self-administered questionnaire consisted of five sections that assessed socio-demographic characteristics, body weight status, disease history, and lifestyle habits that include eating pattern, physical activity and sleep quality. The questionnaire was available in three languages including English, Malay, and Chinese. The original English language questionnaire was translated into Malay and Chinese, respectively, and back-translated by university lecturers with health sciences background and proficient in all the three languages. Both translated and back-translated questionnaires were compared for consistency. The questionnaire was then pre-tested prior to data collection to ensure clarity and ease of understanding of the questionnaire by the respondents.

Characteristics of the respondents.

Information on socio-demographic characteristics including age, ethnicity, sex, educational level, marital status, occupation, monthly household income, number of family members, and current living condition were collected. Self-reported history of diseases and type of diseases were assessed. Meanwhile, adoption of any weight management strategies during MCO were ascertained.

Anthropometric information.

Information on height, current body weight, and last known weight before MCO were self-reported by the respondents. Body mass index (BMI) was calculated by dividing the weight in kilograms with the square of height in meters and classified into underweight (< 18.5 kg/m2), normal weight (18.5–24.9 kg/m2), overweight (25.0–29.9 kg/m2), and obesity (≥ 30.0 kg/m2) according to WHO classifications [ 19 ]. Body weight changes were calculated as the difference between current body weight and the last known weight before MCO and categorised as weight decreased, no difference, or weight increased. Self-reported weight and height are commonly used in large epidemiological studies and evidence has demonstrated good agreement between self-reported and direct anthropometric measurements [ 20 – 22 ].

Eating pattern.

A series of self-developed questions aims to identify the changes of eating pattern during MCO was administered by the respondents. These include (1) perceived eating behaviours changes during MCO in comparison to pre-MCO (response options were “less healthy”, “no difference”, and “healthier”); (2) dietary habits including consuming homecooked meals, consuming foods or drinks from restaurants/hawker centres/coffee shops/other food stalls, consuming foods or drinks from western fast food restaurants, going out to pack foods/drinks, ordering foods/drinks through Food Delivery Apps, obtaining free/donated foods/drinks, obtaining free foods/drinks, baking and preparing desserts at home, practicing healthier cooking methods, and practicing healthy eating concept “Quarter-Quarter-Half” (4-point Likert scale ranging from “never" to “everyday”); (3) Food group consumption including rice/noodles/bread/cereals/cereal products/tubers, egg/fish/chicken, meat and meat products, legumes and nuts, milk and dairy products, fruits, vegetables, sugar-sweetened beverages, fried foods/high fat foods, sweet foods/high sugary foods, dietary supplements, probiotic drinks (4-point Likert scale ranging from “never" to “everyday”); (4) Main meal consumption including breakfast, lunch and dinner as well as snacking between main meal consumption (4-point Likert scale: “(1) everyday; (2) 4–6 times/week; (3) 1–3 times/week; and (4) never”).

Physical activity.

Physical activity was assessed by asking if the respondents were performing any physical activities or exercise for at least 30 minutes per day during MCO and rated on a 5-point Likert scale: (1) everyday; (2) 5–6 days/week (3) 3–4 days/week; (4) 1–2 days/week; and (5) never. The 5-point Likert scale was re-categorised into (1) <5 days/week and (2) ≥5 days/week for analysis of this variable in accordance with the Malaysian Dietary Guidelines 2010 [ 23 ] that recommends “at least 30 minutes moderate intensity physical activity on at least 5–6 days a week”. Meanwhile, respondents were asked if there are any changes in the pattern of exercise or physical activity they performed during MCO as compared to pre-MCO and rated on a 4-point Likert scale: (1) never exercise; (2) less; (3) as usual; and (4) more”.

Sleep pattern.

Sleep pattern including actual sleep duration, sleep latency, and overall sleep quality were measured using the Pittsburgh Sleep Quality Index (PSQI) [ 24 ]. Actual sleep duration was assessed by asking the respondents “During the past month, how many hours of actual sleep did you get at night?” with response options categorised into “(1) ≥7 hours; (2) 6–7 hours; (3) 5–6 hours; and (4) <5 hours”. Sleep latency was assessed by asking two questions; namely, “(1) During the past month, how long has it usually take you to fall asleep each night?” with response categorised into “(0) ≤15 minutes; (1) 16–30 minutes; (2) 31–60 minutes; and (3) >60 minutes” and “(2) During the past month, how often have you had trouble sleeping because you cannot get to sleep within 30 minutes” with response options categorised into “(0) Not during the past month; (1) Less than once a week; (2) Once or twice a week; and (3) Three or more times a week”. Scores for the two questions were summed to obtain a total score. The total score ranges from 0–6 and categorised into “(0) Very poor; (1) Poor; (2) Average; (3) Good”. Overall sleep quality was assessed by asking: “During the past month, how would you rate your sleep quality overall?” and rated on a 4-point Likert scale: “(1) very good; (2) fairly good; (3) fairy bad; (4) very bad”. In addition, respondents were asked if there were any changes in their sleep quality during MCO as compared to pre-MCO and rated on a 3-point Likert scale: (1) better; (2) o difference; (3) poorer”.

Statistical analysis

Data was analysed using IBM SPSS Statistics 24 software (SPSS Inc., Chicago, IL, USA). Descriptive statistics were presented as frequency and percentage for categorical variables while mean and standard deviation for continuous variables. The chi-square test of independence was used to determine the bivariate associations between the lifestyle behaviours and body weight changes. Upon completion of the bivariate analysis, variables with a p-value < 0.05 were included in the multivariable generalised linear mixed model to determine the associations between lifestyle behaviours and body weight changes during MCO. Study sites and respondents were entered as random effects. Multivariable models were adjusted for potential confounding variables including age, sex, ethnicity, and BMI categories before MCO. Data were presented as odds ratio (OR) and 95% confidence interval (CI). All statistical significance level was set at p < 0.05.

Characteristics of the respondents

Characteristics of the study respondents are shown in Table 1 . A total of 1319 Malaysian adults participated in the present study with a mean age of 36.3 ± 11.2 years. Majority of them were females (76.3%), attained tertiary education (90.9%), had a moderate to high monthly household income (84.5%), and lived with their family members during MCO (79.2%). A quarter of them were Malays (44.4%), 51.9% were married, and more than half of them began working from home during MCO (54.3%). Less than one quarter of the respondents had chronic diseases (21.4%), with hypertension (8.5%), diabetes (5.2%), and hyperlipidemia (2.3%) as the top three common chronic diseases.

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https://doi.org/10.1371/journal.pone.0262332.t001

Changes of body weight and BMI category during MCO

Prior to MCO, about half of the respondents had a normal weight (54.7%), 7.8% were underweight, 25.5% were overweight, and 12.1% were obese. Table 2 shows the changes of body weight of the respondents during MCO. About one-third of the respondents gained weight during MCO (30.7%) with an average weight gain of 2.1 kg, while 32.2% lose weight with an average weight loss of 2.3 kg. About 11.0% of the respondents who were underweight before MCO reduced their body weight, while 46.3% gained weight, respectively. On the other hand, 29.4% of the respondents who were normal weight lose their weight, while 30.1% had an increased weight during MCO. More than one-third of the respondents who were overweight reduced their body weight (36.1%), while 29.4% gained weight during MCO. Meanwhile, half of those who were obese reduced their body weight (50.3%), while 25.7% gained weight during MCO. In terms of BMI category changes, 14.8% of the respondents who were underweight and 9.5% who were overweight attained normal BMI during MCO. For respondents who were normal weight before MCO, 1.5% and 4.5% of them became underweight and overweight, respectively. While 4.6% of the respondents who were overweight changed their BMI category to obesity during MCO, 13.8% of them who were obese changed their BMI category to overweight.

https://doi.org/10.1371/journal.pone.0262332.t002

Lifestyle behavioural changes during MCO

As shown in Table 3 , more than half of the respondents reported to manage their weight during MCO (84.4%). More than two-fifth of them practised a healthier eating pattern (41.2%), 36.3% reduced their physical activities, and 25.7% had a poorer sleep quality during MCO. Amongst respondents who reported having lose weight during MCO ( Table 3 ), 68.1% claimed they managed their weight, 38.4% practised healthier eating pattern, 41.0% performed more physical activities, and 37.0% had a better sleep quality as compared to before MCO. About 29.1% of respondents who have gained weight did not manage their weight during MCO, 49.0% practised less healthy eating pattern, 38.6% performed lesser physical activities, and 38.9% had poorer sleep quality as compared to before MCO.

https://doi.org/10.1371/journal.pone.0262332.t003

Eating pattern of the respondents during MCO are presented in Table 3 . Overall, respondents who gained weight reported to order foods or drinks through food delivery apps (43.4% vs. 18.9%), consume foods or drinks from restaurants, hawker centres, coffee shops or other food stalls (41.7% vs. 26.2%), drank sugar-sweetened beverages (41.1% vs. 26.2), consumed fried or high fat foods (39.0% vs. 29.1%), consumed sweet or high sugary foods (39.6% vs. 29.5%), and snacking (36.3% vs. 26.5%) more frequently as compared to those who lose weight during MCO. On the other hand, respondents who lose weight tend to practise healthier cooking methods (36.5% vs. 24.3%) and comply with healthy eating concept “Quarter-Quarter-Half” (36.1% vs. 24.9%), as well as consumed lunch (31.6% vs. 30.1%) more frequently compared to those who gained weight during MCO. No significant associations were found between consumption of home-cooked meals, going out to pack foods or drinks, obtaining free foods or drinks, consumption of foods or drinks from western fast-food restaurants, baking and preparing desserts at home, consumption of rice, noodles, bread, cereals, cereal products and tubers, consumption of egg, fish, chicken, meat and meat products, consumption of legumes and nuts, consumption of milk and dairy products, consumption of fruits, consumption of vegetables, consumption of dietary supplements, consumption of probiotic drinks, as well as consumption of breakfast and dinner with body weight changes during MCO (data not shown).

In terms of physical activity, a total of 76.0% of respondents performed physical activities at least 30 minutes per day at less than five days per week during MCO. Respondents who lose weight performed physical activities at least 30 minutes per day more frequent as compared to those who gained weight (42.6% vs. 18.3%).

In terms of sleep pattern, there were more respondents had 6 to 7 hours actual sleep at night (53.7%), with average sleep latency (32.3%), and fairly good sleep quality (58.7%) during MCO. More respondents who lose weight reported to have a very poor sleep latency (34.0% vs. 33.3%) as compared to those who gained weight. There were no significant associations between duration of actual sleep at night and overall sleep quality with body weight changes during MCO (data not shown).

Associations between lifestyle behaviours and body weight changes during MCO

Results of the multivariable generalised linear model of associations between lifestyle behaviours and body weight changes during MCO are shown in Table 4 . After adjustment for confounding variables namely age, sex, ethnicity, and BMI category before MCO, practicing healthy eating concept “Quarter-Quarter-Half”, skipped lunch, and more frequent physical activities were factors accounted for significant weight loss. Respondents who never practice the healthy eating concept “Quarter-Quarter-Half” were less likely to lose weight as compared to those who practiced healthy eating concept daily (OR = 0.64, 95% CI = 0.41–0.99). Meanwhile, respondents who never consumed lunch were more likely to lose weight as compared to those with daily consumption (OR = 3.87, 95% CI = 1.27–11.73). Performing any physical activities at least 30 minutes/day for at least 5 days/week was associated with 1.4 times higher odds of weight loss among the respondents (OR = 1.44, 95% CI = 1.05–1.97).

https://doi.org/10.1371/journal.pone.0262332.t004

After adjustment for confounding variables, respondents who practiced healthy cooking methods (OR = 1.61, 95% CI = 1.08–2.40) and consumed lunch (OR = 2.39, 95% CI = 1.25–4.60) less frequently were associated with higher odds of weight gain as compared to their counterparts. In contrast, respondents who consume fried/high fat foods (OR = 0.64, 95% CI = 0.41–0.99) less frequently were less likely to gain weight as compared to those with daily consumption. Performing physical activities at least 30 minutes/day for at least 5 days/week reduced the odds of weight gain by 45% (OR = 0.55, 95% CI = 0.38–0.79). In terms of sleep patterns, respondents with good sleep latency were less likely to gain weight as compared to those with average sleep latency (OR = 0.62, 95% CI = 0.43–0.90).

The associations between lifestyle behaviours and body weight changes during MCO were further analysed by adding BMI before MCO as an interaction term to the adjusted multivariable models ( Table 5 ). Among the overweight respondents, never (OR = 4.16, 95% CI = 1.13–15.26) or less frequent practice of healthy cooking methods (OR = 2.45, 95% CI = 1.05–5.68) were associated with weight gain, omit of high fat foods were associated with higher odds of weight loss (OR = 14.98, 95% CI = 0.28–79.53), while not practising healthy eating concept were associated with lower odds of weight loss. On the other hand, obese respondents who never practiced healthy eating concept (OR = 6.32, 95% CI = 1.26–31.68) were more likely to gain weight, while those who performed physical activity more frequently were more likely to lose weight (OR = 3.35, 95% CI = 1.11–10.12). Among the normal weight respondents, those who consumed high fat foods less frequently, performed physical activity more frequently (OR = 0.53, 95% CI = 0.32–0.85), and had good sleep latency (OR = 0.52, 95% CI = 0.31–0.85) were less likely to gain weight, while those who skipped lunch were more likely to lose weight (OR = 4.76, 95% CI = 1.11–20.36). No significant associations were found between lifestyle behaviours and body weight changes during MCO among underweight respondents.

https://doi.org/10.1371/journal.pone.0262332.t005

The present study found significant changes in lifestyles behaviours among Malaysian adults during the MCO. While more respondents in our study perceived that their eating patterns were healthier during the MCO (41.2%), the overall physical activity level was reduced, with 36.3% of the adults were less active than before pandemic. On the other hand, the impact of COVID-19 pandemic lockdown on sleep patterns was equivocal, with 25.7% of the adults reported poorer and 25.4% reported better sleep quality during the MCO. The present study suggests that lifestyle behaviours including practising healthier cooking methods, daily lunch consumption, less frequent consumption of high fat foods, more frequent physical activity, and good sleep latency were associated with lower risk of weight gain, while practising healthy eating concept “Quarter-Quarter-Half”, lunch skipping, and more frequent physical activity were associated with higher odds of weight loss.

In the present study, the proportion of adults who reported having lose weight was almost similar to those who reported having gained weight. These results are contradicting with the 18.1% weight loss and 33.6% weight gain among Polish women [ 11 ] and the 12.8% weight gain among Spanish adults [ 14 ], respectively. The higher proportion of weight loss reported in our study may be explained by a high proportion of Malaysian adults who tried to manage their weight during the lockdown (37.4%) through a healthier eating pattern and maintained their workout routine at home or performed more indoor physical activities.

The present study showed that respondents who practised healthy cooking methods were less likely to gain weight during lockdown. During the lockdown, people have more time to cook at home, organise their meals, and are more likely to adopt a healthier cooking method [ 14 ]. Evidence showed that cooking at home is associated with better diet quality, lower in energy, fat, and sugar contents as compared to foods consumed away from home [ 26 ], which subsequently linked with lower prevalence of overweight and obesity [ 27 ].

We found that consumption of high fat foods was associated with higher odds of weight gain during lockdown. Early studies showed that home confinement is associated with increased consumption of unhealthy foods, especially those with high fat and sugar [ 13 , 14 , 28 ]. People can be stressful during home confinement due to continuously watching, reading or listening to news about COVID-19 from the media. People who are under stress may crave more for “comfort foods” that are high in sugar and fat [ 15 – 17 ]. High consumption or overeating of these “comfort foods” increases body weight and the risk of developing overweight and obesity [ 29 , 30 ].

Although meal skipping is frequently used as a weight loss strategy, evidence showed that meal skipping, particularly breakfast skipping is associated with a higher risk of obesity [ 31 , 32 ]. While no association was found between breakfast and dinner consumption with body weight changes, our study reported that lunch skipping was associated with weight gain during lockdown. As evidence explaining the associations between lunch skipping with body weight changes is lacking, it is possible that similar mechanisms underlying the association between breakfast skipping and body weight changes may be expected. Meal skipping may lead to greater hunger levels, which in turn lead to overeating at the next meal and subsequently contribute to more weight gain [ 33 ]. Meanwhile, we found that respondents who never consumed lunch were more likely to lose weight as compared to those with daily consumption. It is possible that skipping main meals may reduce total daily caloric intake and contribute to faster weight lost in short-term [ 34 ]. Meal skipping may reduce daily diet quality [ 34 ] and have a negative impact on health over time [ 35 , 36 ], and should be avoided.

In year 2016, the Malaysian Healthy Plate (MHP) was created by the Ministry of Health, Malaysia to use as a visual guide for meal planning [ 37 ]. The MHP emphasises on “Quarter-Quarter-Half” concept by dividing the eating plate into three compartments, with the first quarter segment to be occupied with grain or grain products, the second quarter segment to be occupied by fish, poultry, meat, or legumes, while the third half segment includes fruits and vegetables [ 37 ]. In the present study, we found that complying to healthy eating concept “Quarter-Quarter-Half” was significantly associated with weight loss during lockdown. Practicing the QQH concept ensures a well-balanced meal comprising of a variety of food in moderate amounts and helps to maintain a healthy weight.

The Malaysian Dietary Guidelines [ 23 ] recommends that moderate intensity physical activity should be performed for at least 30 minutes on at least 5–6 days a week for maintaining good health. The present study found that adherence to the guidelines promotes weight loss and associated with lower odds of weight gain. Similar finding was reported earlier among Polish women whereby reduced physical activity during lockdown was associated with weight gain [ 11 ]. Low physical activity levels combined with unhealthy dietary behaviours during lockdown contribute to positive energy balance and weight gain. Meanwhile, our study suggests that good sleep latency was associated with lower risk of weight gain during lockdown. Lockdown during the pandemic may affect daily routine of an individual and cause stress, which in turn leads to sleep deprivation [ 14 , 38 ]. Lack of sleep has been shown to alter the serum leptin and ghrelin levels, resulting in increased hunger and appetite, increased caloric intake and subsequent risk of obesity [ 39 ].

To the best of our knowledge, MyNutriLifeCOVID-19 is the first study that determines the associations between lifestyle behaviours and body weight changes among Malaysian adults during the COVID-19 pandemic lockdown. The online survey used in the present study is an ideal research tool for recruitment of large samples of survey respondents. Several limitations in the present study should be taken into consideration. First, all information including anthropometric data and lifestyle behaviours were self-reported by the respondents, which may be subjected to recall bias. Findings from the present study should be interpreted with caution as the timing of the self-reported weight was not specified. Secondly, the causal relationships between lifestyle behaviours and body weight changes could not be determined due to the cross-sectional design of the study. Thirdly, convenience sampling method used in the present study may lead to selection bias.

Conclusions

The present study suggests that the COVID-19 pandemic lockdown changed the lifestyle behaviours of Malaysian adults, resulting in changes of body weight. Our findings could aid the development of dietary and lifestyle guidelines for a healthy weight during the pandemic. While the COVID-19 pandemic lockdown is necessary to prevent further spread of the disease, promoting healthy lifestyle practices during lockdown should be implemented for a healthy weight and better health.

Supporting information

S1 file. dataset..

https://doi.org/10.1371/journal.pone.0262332.s001

Acknowledgments

The authors would like to thank the respondents who willingly participated in this study and all colleagues for their support and help in disseminating the survey.

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• 2. World Health Organization. Coronavirus disease 2019 (COVID-19). Situation report– 51. 2020 March 11. [cited 2021 October 9]. Available from https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200311-sitrep-51-covid-19.pdf?sfvrsn=1ba62e57_10 .
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• 10. Ministry of Health, Malaysia. Statistics: COVID-19 by state in Malaysia. [cited 2020 November 6]. Available from: https://ukkdosm.github.io/covid-19 .
• 19. World Health Organization. Physical status: The use and interpretation of snthropometry. Report of a WHO Expert Committee. WHO Technical Report Series 854. Geneva: World Health Organization; 1995.
• 23. National Coordiating Committee on Food and Nutrition (NCCFN). Malaysian Dietary Guidelines. Putrajaya: Ministry of Health Malaysia; 2010.
• 25. The Economic Planning Unit. Tenth Malaysia Plan 2011–2015. Putrajaya: The Economic Planning Unit, Prime Minister’s Department; 2010.
• 30. Jáuregui-Lobera I, Montes-Martínez M. Emotional eating and obesity. In: Psychosomatic Medicine [Online First]; UK London: IntechOpen; 2020.
• 37. Ministry of Health, Malaysia. Malaysian healthy plate guidelines. Putrajaya: Disease Control Division, Ministry of Health Malaysia; 2016.

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Feeling worried and anxious during the MCO? Here’s how to stay calm

Tuesday, 24 Mar 2020

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Living in a multi-generational household, Eleda Zaaba and her family have had to make many adjustments to their lifestyle due to the movement control order (MCO) enforced last Wednesday.

And it has been tough, admitted the mother of an active three-year-old from Wangsa Maju, Kuala Lumpur.

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10 Tips You Can Follow To Stay Healthy & Maximise Time During MCO 2.0

Your physical & mental health both matters.

Hello, foodies! We’re going to have to stay at home for quite some time and as social creatures, some of us might find that difficult. So, here we have 10 tips you can follow to prepare yourself physically and mentally.

10 Tips For Preparing To Stay At Home During This Movement Control Order 2.0

1. Eat regularly and consume healthy foods

Having to stay at home for two weeks does not mean you have to live on non-perishable foods and canned goods. We are still allowed to go out to shop groceries and while you’re at it, stock up on some healthy food such as fruits. Get fresh groceries that can last for a few days so that you can cook your own meals. Now’s the perfect time to try those bookmarked recipes. Or, opt for GrabFood and satisfy any of your food cravings. Village Park Nasi Lemak, anyone?

Read:  Grab Announced That All Services Will Operate As Usual Including GrabFood & More

2. Drink plenty of water and take health supplements

Food isn’t the only thing that keeps you alive. You must remember to drink plenty of water and keep your body hydrated. Have a couple of minutes to spare? Try cutting some fruit and adding it to your water. You can add fruits like – lemon, strawberries, oranges. Or, for some freshness, try cucumber and voilá! Even with these added Vitamin C from the fruits, do take some tablets as well to boost your immune system.

3. Do some light exercises at home and keep your fitness up

Now that you are eating healthy, it’s also good to incorporate some exercise into your stay-at-home routine. Don’t sit at home and lay dormant for two weeks, remember to move your body and do some light exercise. Have you been working for hours and need a quick pick-me-up? Do some stretching or yoga. It’s as simple as following a short yoga video on YouTube to get your body moving – thank us later.

Read:  8 Things You Can Do At Home To Stay Calm During Malaysia’s Covid-19 Movement Control Order

4. Watch some Netflix or play some games to destress

Now that we are all stuck at home for some time, there’s only one other thing that we can do – watch telly or Netflix. You know all those shows and movies you’ve been meaning to watch but never get around to? It is time to make a list and get watching! If TV isn’t your thing, there are always board games to play. Bring out the competitive side in you and play a few rounds of Monopoly with your family. It’ll be a blast, for sure.

5. Avoid being too isolated and check in with your friends or family

We cannot stress this enough but, don’t isolate yourself too much. Social distancing is important but, being forced to stay inside when you’re usually surrounded by people can be quite tormenting. So, check in with people . Text or better yet, call your friends or family and ask how they are doing. Even if you can’t hang out with some of your favourite pals in real life, a two-hour chat on the phone might just lift your mood.

6. Do some spring cleaning at home and keep your surroundings clean

For some of us, cleaning might be therapeutic and we feel all content when we’re scrubbing away. If that’s not you, shoo and go watch some soothing cleaning videos instead on your phone. Okay back to addicted-cleaners – this is a perfect time to do some spring cleaning. Make a list of chores and check them off one by one. We’re already here clapping for you, you go girl (and boy)!

Read:  Wash Your Hands Immediately After Touching These 10 High Germ-Infested Items

7. Go online and keep yourself updated but beware of fake news

The world is already panicking with the onslaught of Covid-19 so don’t add any more fuel to the fire by spreading fake news. More importantly – don’t cave in to media reports that are blowing this pandemic out of the water. Stay connected and go online but make sure to verify your sources. You should only trust legitimate news from organisations such as the World Health Organisation and your preferred local news distributor.

8. Build a suitable routine and work smart to maximise your time

Most of us should already be working from home and we can all understand if it’s a little hard to stay concentrated. Well, you should build a suitable routine and stick to it. Wake up, shower, do some light exercise, have breakfast, park yourself somewhere comfy and…get to work! It might be a little tricky in the first few days but we know you can do it! Work smart (not work hard) and make the most out of your time at home. For those of you still studying, no more procrastinating and get those assignments done!

9. Spend some quality time with your family

This one’s for all the parents, you can now spend some (if not, more) quality time with your kids. We’re sure that your kids appreciate all the hard work that you do for them but now that you’re all home, it’s time for some good ol’ family bonding! Have a reading session with your young ones, play a game together, or even do some baking. Whatever it is, have a lovely time and keep each other safe as well as healthy.

10. Practice good hygiene and keep track of your health

Last and possibly most important, we encourage all of you to practice good hygiene and keep track of your health . The best prevention (even at home) is to wash your hands thoroughly. See above for steps on how you should wash your hands for maximum cleanliness. In addition, we must keep track of our own health (physically and mentally), so make sure you are not experiencing any recognisable Covid-19 symptoms. If you are, seek a healthcare professional immediately and get tested.

Check Out These Infographics Below For Common To Rare Covid-19 Symptoms You Could Be Experiencing

10 Tips For Preparing To Stay At Home During This Covid-19 Outbreak

There you have it, those are 10 tips that you can follow to stay safe and maximise your time. Yes, keeping our physical health at an optimum is very important during times like this but let’s not forget about our mental health. Stay healthy, check how your loved ones are doing, and keep a clear head. We wish everyone good health and stay safe! Bye for now!

*First reported from Buzzfeed News . 

Must-read:  9 Online Grocery Shopping Stores In Klang Valley That Deliver To Your Doorstep During The COVID-19 Outbreak

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Lifestyle and Physical Activity During MCO

Updated: Oct 31, 2021

Keeping yourself busy and healthy during quarantine is very essential during this pandemic. Worried on how you can maintain your body shape during the MCO? Whether it’s dance, zumba, HIIT or Tabata, workout videos help you exercise within the confines of your home.

A special guest, Khen Marques who works as a trainer at Biagtan Martial Arts and a former Muay Thai Athlete at PSC (Philippine Sports Commission) share us some useful tips on staying at our best shape and active during MCO.

Click on the video to learn more!!!

A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression:

Exercise may block negative thoughts or distract you from daily worries.

Increased fitness may lift your mood and improve your sleep patterns.

Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

Furthermore, physical activity reduces the risk of mental disorders including depression, cognitive decline and dementia. It also improves self-perception of mental wellbeing, increases self-esteem, lowers the likelihood of sleep disorders and enables a better ability to cope with stress. Stay Healthy and Stay Well!

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The Health Ministry (MOH) has advised the public to stay at home and practice “self lockdown” to protect themselves  against COVID-19, and help bring down the country’s rising infection numbers that hit a record high of 6,075 cases yesterday (May 19th). 

The implementation of the Movement Control Order (MCO) means that many of us are staying at home and doing less in terms of social interactions and exercise. This can have a negative effect on your physical and mental health. 

Here are a few tips by the World Health Organization (WHO) to help you and your family to stay healthy at home during this pandemic. 

Do more physical activity

Staying home is hard for a lot of us to do the sort of exercise we normally do, and it’s even harder for people who don’t usually do a lot of physical exercise. 

Just taking a short break from sitting, by doing 3-4 minutes of light intensity physical movement, such as walking or stretching, will help ease your muscles and improve blood circulation and muscle activity. It can reduce high blood pressure, help manage weight and reduce the risk of heart disease, stroke, type 2 diabetes, and various cancers

Take care of your mental health

The new realities of working from home, temporary unemployment, home-schooling of children, and lack of physical contact with other family members, friends and colleagues take time to get used to. Adapting to lifestyle changes such as these, and managing the fear of contracting the virus and worrying about people close to us who are particularly vulnerable, is challenging for all of us. They can be particularly difficult for people with mental health conditions.

Be informed. Listen to advice and recommendations from the National Security Council (MKN) and MOH. Follow trusted news channels, such as Astro AWANI, and keep up-to-date with the latest news from RAAGA on social media. Have a routine. Keep up with daily routines as much as possible, or make new ones.  

-Get up and go to bed at similar times every day. -Keep up with personal hygiene. -Eat healthy meals at regular times. -Exercise regularly. -Allocate time for working and time for resting. -Make time for doing things you enjoy.

Eat Healthy 

Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

The war against COVID-19 isn't over just yet, let us all do our part in flattening the curve once again. 

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5 Tips To Protect Your Mental Health During The MCO

Mikaela Anthonysamy

3. Seek professional help if needed

Unfortunately, there is a lot of stigma around mental health and getting the right help when needed. 

Seeking help if you’re under mental strain is actually a very healthy thing to do. Meeting professionals who can guide you on how to cope better can bring great relief. Keeping it all pent up inside will make things worse, so please reach out if you need help.

If you’re worried about costs, fret not. There are several professional health service providers who offer services for free or at affordable prices. You can click on the link below to find out more.

Related : 10 Affordable Mental Health Service Providers In Malaysia

4. Pick up some skills/hobbies

Like we said in the first point, it can be very overwhelming to be surrounded by only negative news and negativity. One way to distract yourself would be to pick up a new fun thing to do during your free time . You might just end up learning something you’ll love for life. Or, you might end up starting a business out of it. If you’re looking for ideas, here are some free courses you can take online, as well as small businesses you can start from home:

Related: 8 Places To Take FREE Online Courses From During the MCO

Related : 6 Businesses You Can Start From Home During The MCO

5. Put yourself first

By this, we don’t mean be selfish and cut everyone off. Instead, prioritize yourself in situations where your mental health is at stake. Be it in toxic relationships or other commitments that are draining the life out of you, your welfare should come first.

If you need some time off, take it. If you need to stay away from things or people that are affecting your mental health , don’t be afraid to take that step back.

We hope these simple tips will be of some help for you and if you’re going through a rough patch right now, we hope things get better soon!

On a related note, here are some more tips on why it’s important to manage work stress:

4 Ways Work-Related Stress Can Cost You Money

Lawyer-turned-writer, Mikaela demonstrates the sharp legal acumen to analyse topics and draw out the most valuable insights.

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