Tips on Staying in Control (at Home) during COVID-19
During this unrepresented and largely unpredictable time with the outbreak of Corona Virus/COVID 19, it is important for all of us to gain back our own personal control of what is happening. Researchers will soon find the answers we need to assuage our fears and questions, but that will take time. So, what can we do for ourselves in the meantime?
Many people are staying at home, and as a whole we have worked ourselves into a state of anxiety and fear. The daily news is blasting alarming numbers and they are constantly changing. With social media we hear our friends, family, and even strangers voicing their concerns and scary thoughts and opinions.
Yes, the world as we know it has changed and there will be a new normal to settle into in the near future, however, in the meantime we can all have control and say of what happens to us. There are four principals we always need to go back to as a foundation to get us shifted from the craziness.
Nutrition
Environment
Movement
Mindset
As an integrative medicine doctor and physician nutritionist, I know proper nutrition is key for our mind and body. Food is medicine. Right now, when we go into the grocery stores many of the shelves are empty or just starting to fill back up. I’ve noticed that most of what has come off the shelves has been the highly proceed, high fat, salt and sugary foods - that fuel inflammation and hamper immunity. All along, however, we never lacked for good fresh vegetables and fruits. Remember fruits, vegetables, beans/legumes, grains, nuts and seeds are packed with all kinds of vital nutrients, from vitamins A & C to iron and fiber.
It is easy to fall into the habit of emotional eating; we can’t go anywhere as we are self-isolating as best as we can, and to sit in front of the TV and eat a bag of chips or have sugary snacks isn’t helping. Not only are these foods breaking down the immune system but the fat is also clogging everything else up. PUT DOWN THE COOKIES AND CHIPS!!!
Our immune system is built on the foundation of good food, mostly plants. Create those salads, soups, stews, and smoothies from our or your favorite recipes, and use what’s fresh and in front of you at the market.
Your home reflects you - We forget about that sometimes. Get up and clean up the mess. No one likes to live in clutter! Organize! Each day work on a project around the house to feel accomplished. Use this isolation time to your advantage. A little each day creates such a wonderful feeling of control. GET DRESSED!! Staying in your pajamas for a lazy day is one thing, but not every day. It becomes very depressing to wake up and not get out of those pajamas. Put on clothes that you have always wanted to have the time to mix together, work on your style! It is also a good time to slowly eliminate from your closet what you do and don’t need. Get your makeup on ladies! Fellas - shave and stay groomed. When you look in the mirror what do you ‘want’ to see? Getting dressed and putting makeup on for the day brings up the good feelings, the ‘oxytocin’ that we need to thrive and, better yet, also builds up the immune system.
Get up off your bum and exercise - There are great ways to have an effective workout without a gym that require little to no equipment. Turn on some of your favorite tunes, put on a good pair of running shoes, and start moving: march around, climb the stairs, squat, lunge, stretch, dance, step-up, plank, twist, or do some calf raises. Add some hand weights, which could be heavy cans or water bottles, to add some extra tension on your muscles. Got a tension band? That’s a great way to increase the work required to do these basic movements. There’s never been a better time to focus on your health and focus on making exercise a part of your every day. In a previous article I detailed several of the best exercises to do, most of which can be done at home to stay fit: Strength Training – A better way.
Change your mindset - Turn off the news and negative radio and social media after 15 min. Do not drown yourself in listening to what you cannot do anything about. Watch positive, educational, motivational programs. Listen to great forward-thinking podcasts. You have control over what you learn; exercising those brain receptors never hurts.
Soon enough this craziness will be over and everything will be as back to normal as it can be. YOU can be in control now. Go and do what is the best for your mind and body - you’ve got this!