TIPS FOR MENTAL & PHYSICAL WELL BEING DURING THE PANDEMIC
The new corona virus continues to spread and so do the anxieties about COVID-19. During the COVID-19 pandemic it is advised to stay at home as much as possible and maintain social distancing. Man, being a social animal, social distancing is therefore, complicating the things. It can have a serious effect on our physical and mental health.
To combat this situation of isolation, with the help of experts we have compiled these tips to help stay physically active, mentally sharp and emotionally connected during the COVID-19 pandemic.
Prepare, don’t panic
To help fight the anxiety and stress our motto should be “Prepare, don’t panic”. From the news to social media, a lot of information is circulating about the new corona virus. Some is true, but much of it may be misinformed or only partly correct, especially as information rapidly changes. So, do not believe anything and everything, avoid over-exposure to news as creates a lot of anxiety. Take a 15-minute ritual to get prepared for the day, this will slash all the uncertainties that one may have, on waking up during these uncertain times.
Moving and Stretching, Indoors and Out
Staying active can increase immunity and boost mental health. Exercise similarly benefits both our bodies and minds. Even 10 to 15 minutes of movement can burn some calories and reduce stress related to work, family, or the pandemic. Unable to go to the gym, exercises — like squats, burpees, sit-ups, planks, push-ups and mountain climbers can be done at home that too without any equipment. Everyday activities like walking, gardening and cleaning improve overall health. Going outside each day for 15 minutes of fresh air and sunshine helps the body make vitamin D. Vitamin D deficiency can create vulnerability to the common cold.
Good nutrition is essential in stressful times however trying to boost the immunity with supplements may not be as helpful as simply eating whole foods. Eating meals rich in plant-based foods, especially leafy vegetables and fruit is beneficial for health. Food nourishes the body, and the process of making it can nourish the soul. Citrus fruits (oranges, grapefruit, tangerines), strawberries and red bell peppers are filled with vitamin C, which stimulates the formation of antibodies to protect you from infection. Vitamin A can stave off infection, and it’s found in sweet potatoes, spinach, carrots and foods labeled “vitamin A-fortified,” like milk or cereal. Protein is another key factor in a healthy immune system. Healthy sources of protein include lean meats, poultry, eggs and seafood.
Prepare for a Good Night’s Sleep
A regular sleep routine can establish a sense of normalcy and keep stress at bay. Try to go to sleep and wake up around the same time daily. Turn off electronics at least one hour before your bedtime. Avoid caffeinated or alcoholic drinks in the evening. Try drinking herbal tea, taking a hot bath or shower or writing down any thoughts that keep from tossing and turning. Managing stress and anxiety is crucial for getting enough sleep—and getting enough sleep is crucial for just about every other aspect of our health.
Stay connected to others
Humans are wired to connect – even introverts need some level of human contact! We need one another right now, maybe more than ever. Stay emotionally connected. Call or video chat with relatives & friends, especially those who live alone. Set up a virtual game night with near and dear ones.
Control Stress Levels
Recognizing when we feel stress and taking small steps to reduce it are excellent lifelong skills to learn and practice. Techniques such as meditation, deep breathing, and journaling can be powerful tools to lower stress. Deep breathing exercises lower blood pressure and ease the mind while strengthening lungs. Try this: Sit in a comfortable position with shoulders relaxed. Close eyes it that helps to relax. Breathe in slowly through the nose, expanding the belly. Exhale slowly for a count of five. Pause for two seconds, and then inhale again. Repeat as many times as needed.
At Your Home Office
Bring in something from outdoors for the at-home desk. Rocks, branches, flowers, even a picture, photograph or screen saver depicting a beautiful, calming scene can help remind you of nature.
Listening to music that inspires you can help you focus and improve our mood. Aromatherapy can make the home office more conducive to calm productivity.
Practicing mindfulness and gratitude are also beneficial for our well-being. Spending time each day to say positive affirmations for oneself can improve our mental health and mood, which in turn keeps us physically fit. So follow these simple tips while at home to keep both mind and body healthy and safe. Keep reading for more…