Robyn Palmer

How To Remain Physically and Mentally Healthy During a Health Crisis Eating a balanced diet, exercising regularly, managing stress levels and getting a good night’s sleep are the usual suspects when it comes to maintaining your health, but the COVID-19 pandemic has made even these difficult to balance and achieve. Nothing about the global coronavirus health crisis is normal. There’s no pill you can pop for coping with a pandemic. Quarantine and social distancing have the potential to lead to more severe long-term physical and mental health issues, if unmanaged. Here are a few tips to help you remain physically and mentally healthy through this time. Mind Over Matter Mental health refers to our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress. Mental health concerns are provoked by ​stressors associated with the health crisis and quarantine​; such as infection fears, frustration, boredom, inadequate supplies, lack of information, financial loss and the stigma associated with contracting the disease. Mental health is important at every stage of life, from childhood and adolescence through adulthood, and so it is important to break the stigma around mental health issues in children. Being educated and informed about mental health issues such as anxiety, depression, and addiction will be ​a major benefit to you, and your kids, later in life​. While this is a stressful time for us all, COVID-19 can be a vehicle for exacerbating mental health issues. The living and working circumstances during the coronavirus pandemic may be a trigger for those with existing mental health issues. ​Here is some advice​ on what you can do if you are feeling any symptoms of anxiety, loneliness, obsessiveness and/or traumatic stress: Focus on what you can control​: ​Your mental health influences many aspects of your day-to-day life​ and is vital to keep a positive attitude. This may be easier said than done, but a positive outlook will do wonders for your mood and attitude in this uncertain time. Stick to a routine​: Go to bed and get up in the morning on your usual schedule. Eat meals at regular times and find ways to move your body. A routine will bring some normality and familiarity to your day. During this time, it’s so easy to stay up late binge watching Netflix, and sleep in every morning. But creating and following a sleep routine will benefit your mental well-being. ​As stated in an article by Wake Forest University,​ “Making lifestyle changes that support a healthy sleep routine, such as increasing physical activity and engaging in relaxation techniques like meditation, can be beneficial to your psychological state.” Fight your boredom: ​While it is easy to stay glued to your couch, keep busy and stimulated. Try to learn something new, cook something new, start a puzzle or read a book. Stress And Its Triggers This is an unprecedented time and you may just be feeling totally overwhelmed, which can make it difficult to ​manage your stress level​s. When you have high levels of stress, you’re putting your entire well-being at risk, particularly your immune system. There are many stressors that may be giving you anxiety. Financial troubles and job security are strong triggers now, as self-isolation and quarantine have left many without work. With certain industries unable to keep their doors open, many have lost their jobs, and are not entitled to paid sick leave​ while their place of work is closed. Whatever the reason, your stress comes from somewhere and it should never be ignored. It is important to find the source of your stress in order to combat its effects in your life and the toll it takes on your body. Take Time For Self-Care Self care is often associated with a spa day, a weekend away or an expensive face mask. But, you don’t need fancy lotions or expensive gadgets to practice self-care. It’s all about taking time out of your day now to focus solely on yourself and doing something you love to do. There are many activities you can do on a budget and ones ​you can do from the safety of your own home​. Finding a balance for self-care time may be extremely difficult, but it is important that you carve out time for yourself. Let’s Get Physical In this article on Science Alert​, two sports scientists highlight the many benefits of remaining active during the pandemic. However, the article cautions against overdoing it, especially during this time, as exercise can impact your immune system in many ways. Sports scientists Tamara Hew-Butler and Mariane Fahlman recommend performing mild to moderate exercise, about 3 times a week. They write, “Strive to maintain (not gain) strength or fitness during the quarantine period.” Exercising past exhaustion, exercising for more than 5 days a week, and exercising when you have flu-like symptoms is advised against. Being confined to your home can be limiting when it comes to physical exercise options with gyms and fitness centers closed; but today, there is an app for everything! ​Here is a list ​of workout, nutrition and mindfulness apps to get you going. Even if you lack at-home exercise equipment, options like yoga and pilates exist that require little to no equipment. Eat Mindfully People often look to food for comfort, for both physiological and psychological reasons. ​Stress eating​ can be triggered by stressful situations. While binge-watching your favorite TV shows can help to pass the time, it can be an unhealthy trigger for binge-eating. Watching TV while eating distracts you from your food and so you are more likely to overeat. Separate the two activities and make mealtimes an opportunity to connect with your family or those you live with. Now more than ever, you should stock up on nutrition-rich foods for you and the family to stay healthy. Make sure to include a variety of whole grains, vegetables, protein and fruits in your meals and snacks. Working from home may disrupt your schedule, but try and avoid the easy way out with frozen dinners and takeaways. Got kids at home? Get them involved. Not only will you have little helpers to get the job done, but cooking together can also be a learning opportunity for your kids. Finally, when it comes to grocery shopping during the pandemic, be sure to first take inventory of what’s already in your pantry, fridge, and freezer and then plan around these items to create meals for the week. Meal planning will help you avoid wastage and limit purchases to only what you need. Limit or completely avoid buying junk foods like chips, sodas, cookies, and ice cream. Not only are they high in empty calories, but they will run up your grocery bill! -----Most health advice around staying physically active and mentally healthy can be boiled down to simple behaviors or lifestyle changes. Simply sticking to your routine can be a great way to stay on track. Start with small and manageable changes and adaptations to maintain a healthy body and mind.