The Quarantine 15

Kari Schoen, RDN

Kari is a Registered Dietitian accredited by the Academy of Nutrition and Dietetics. She is currently practicing in cardiology, oncology, kidney and liver transplant, and general wellness with Denver area hospitals and providers.​

---

Ever hear of the term "Freshman 15"? This is an informal term which refers to the average amount of a weight many new college students gain in their first year of school. The quarantine 15 is a similar concept...15 pounds in the first year of a pandemic! While this is not technically an actual medical term, this weight gain phenomenon is the most common complaint I hear from patients, friends, and co-workers. It's not surprising. Our lives have been disrupted in major ways, which means normal routines have changed including eating and exercising patterns.

Although studies on the impact of COVID 19 on weight gain or weight loss are just starting, it appears that for many, this is a real concept. According to Yale Medicine, this year is especially challenging for people who struggle with their weight. John Morton, MD, MPH, MHA, medical director of bariatric surgery at Yale New Haven Health System, says he has seen patients in telehealth appointments who have gained five, 10, and even 30 pounds. 

Why is this happening?

Do any of these sound familiar to you?

• "Since working from home, I find myself going to the refrigerator more often to get a snack". 
• "My gym closed down"
• "I am eating better" (Are you?)
• "I am eating worse or more" (More likely)
• "I am so busy with the kids, I don't' have time to eat the right foods" or alternatively "I don't have time to exercise".

Additionally, many people have had their regular medical checkups and physicals postponed. These are often motivators for maintaining blood pressure, cholesterol, and diabetes which are all impacted by weight.

What can I do about it?

Here are some recommendations to get you back on track.

• Routine. Our routines have been drastically altered; many more people are working at home while their children are also at home trying to learn. Additionally, it's easy to get out of routine when home is considered a place to relax and let go. There is no better time than now to create a new routine. Plan a consistent time to wake up, go to bed, for meal times and/or meal preparation, and exercise.
• Sleep. According to the National Sleep Foundation "Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic derangement, weight gain, and an increased risk of obesity and other chronic health conditions". ​It is recommended to try to get at least 7 hours of sleep each night for adults. Here are the recommendations for all age groups:

               > Newborn (0-3 months):  14-17 hours                 > Teen 14-17 years old 8-10 hours
               > Infant (4-11 months):  12-15 hours                     > Young Adult (18-25 years): 7-9 hours
               > Toddler (1-2 years): 11-14 hours                        > Adult (26-64 years): 7-9 hours
               > Preschool (3-5 years): 10-13 hours                    > Older Adult (65 and older): 7-8 hours
               > School-age (6-13 years): 9-11 hours

• ​Mindfulness. Being aware of what you are eating and why is important. Are you eating because you are bored? Anxious? Sad? Are you truly hungry? Once you have identified what is driving you to eat that extra bag of chips or your kids' halloween candy, you can take the necessary steps to combat it:
          > Eating out of boredom? Try to divert your attention to activity. Go for a walk, jump rope, do
             some jumping jacks or perhaps you just need a drink of water. 
          > Anxious? Sad? Stressed? Try to identify the root cause and address it. If unable to directly,
             find another outlet; write in a journal, color in a coloring book, do yoga, or go for a walk are a
             few ideas.
• Exercise. Perhaps you've noticed a theme in the previous recommendations. They all include a component of exercise. The American Heart Association recommends at least 150 minutes of moderately intense activity per week. This means you need to get your heart pumping!

Need help getting your "quarantine-15" under control! Contact us today to be scheduled for a one-on-one with a Registered Dietitian.