How to protect your mental health in lockdown and self-isolation
This article is so, so important right now. Like many of you, I’ve felt moments of anxiety during this whole lockdown situation caused by coronavirus. As mother to a newborn and toddler, I worry for my kids, for myself and for my family.
However, in this situation of helplessness, there are small things we can do to help ourselves.
I spoke to nutritionist Lisa Borg, who has provided some expert advice on staying well during this time and how simple activities and the right food can feed our minds, helping ease any feelings of anxiety.
Protecting your mental health during self-isolation and lockdown
To maintain good mental health during this current time of enforced isolation, ensure some structure to your day. Although it is common to complain about train delays, not having time to do things because of work, having to pick the children up at a specific time etc. these aspects of working and family life keep us on track, keep us busy and our minds focused on meeting all of these demands. When that structure is removed, even temporarily, we need to invent a structure of our own.
Make a schedule of daily activities and stick to it. Include time slots for exercise, for which I would recommend four times daily for 10-15 minutes each slot, preparation of meals, dining, communication with friends and family, work (if you can work from home or good old fashioned chores around the house and garden), list all the odd jobs you never find time for, and aim to complete at least one each day.
Stay in touch by electronic means with people who are upbeat and who you have a shared sense of humour with; laughter is truly a medicine for the mind, body and soul. Avoiding individuals who make you feel bad about yourself is a wise choice. If you have to be in touch with such people, keep it brief, and stay upbeat yourself.
Make every day count, you want to look back at the day and recognise and validate your own productivity.
For those who experience difficult emotions during this time, try to see it from an objective viewpoint, acknowledge the emotion and recognise that it is not who you really are but rather some mechanism you have fallen into at that moment and which you can come out of with a little effort. Even putting your attention outside (look out of the window) and noticing things like clouds or stars in the sky, road markings, parked cars, individual windows of buildings and the like, can bring one’s thoughts under better control.
Keep your attention on the fact that this is not a forever situation but rather a very rare time of increased freedom to do things you would not otherwise be able to. Training your thoughts onto future goals you would like to achieve would be much more beneficial. Get yourself ready for the return of normality.
For 15 tips for working from home, click here.
Why we need to take vitamin D more than ever
Vitamin D regulates immunity, which is why almost all supplement companies are now out of stock for the foreseeable future! However, Vitamin D is advantageous in many other, less known ways. It is more closely related to a hormone in its functions and is also involved in the health of the mind, both neurological and cognitive, and our mood is strongly influenced by our Vitamin D status. Vitamin D contributes to the health of the gut, bones, joints, muscles, lungs, heart and vascular system, the reproductive system, and weight management.
How to anti-age your brain encompassing easy ways to do so with exercise, mental exercise and also foods
Regular physical activity increases the delivery of nutrients, including oxygen and nitric oxide, as well as fats, proteins, carbohydrates and the plethora of micronutrients called Vitamins, Minerals and phytonutrients to all areas of the body including the brain. This increased circulation and delivery of nutrients occurs alongside the removal of toxins from cells.
Physical activity stimulates the release of endorphins that lift the mood, which in itself can help to keep one’s perspective younger than one’s years. It doesn’t have to be a full on workout 3-4 times per week at the gym to achieve the benefits. Short bursts of exercise, if undertaken regularly can be more health-giving and especially help to keep brain function at full potential.
Brain games keep the neurons firing! They can be easily found with a search online, or even jigsaws, strategy games like chess, backgammon, and other board games are all helpful at keeping the brain cells active. Number work is excellent cognitive exercise; remember the sums you did at school, all by yourself without a calculator? Just a little practice daily could see your mental calculator working faster after just a few sessions.
Learning a new skill is a total workout for the brain!
A key factor in brain health, that is often overlooked and under estimated, is good quality sleep for a sufficient amount of time every single night. For most adults that is between 7 and 9 hours, and for teenagers up to ten hours, for the children aged between six and twelve, it is closer to eleven hours nightly. Insufficient sleep can impair memory, learning, concentration and stress-management.
Nutrition should focus on real food (unprocessed), and avoidance of sugar-laden foods including alcohol.
The diet needs to supply sufficient fats (the brain is made of fat and functions much better if it uses fat for fuel as opposed to glucose), and plenty of antioxidants. As a guide, foods to feed your brain include: oily fish (salmon, sardines, herring, sea bass, halibut, haddock etc.) coconut oil, cold-pressed extra virgin olive oil, avocado, eggs, dairy products like butter, cheese, kefir and yoghurt; walnuts, pecans, broccoli, celery, green leafy veg like spinach, kale, chard, and lettuces; beetroot, raspberries, blueberries, and strawberries. Herbs and spices are also beneficial especially Rosemary and Turmeric. Herbal teas, especially Green Tea, and dark chocolate that provides a minimum of 70% cocoa solids are also recommended for their health-giving! This list is by no means complete in what the diet should provide for all round health, but the foods listed are especially helpful for brain health.
Lisa has practiced Nutritional Therapy for 16 years and has developed a unique program that focuses on food intolerance and sensitivity testing. Lisa develops dietary and lifestyle guidance and prescribes specific supplements to assist in rapid progress after your food intolerance test.
If anyone is interested in learning more about Nutrition they can contact lisa on: [email protected]
This article is sponsored by Pulse Light Clinic.
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About the Author
I’m a British-Bengali Muslim mum-of-two. My pictures aren’t filtered and neither are my words. I’m not a makeup artist, chef or lifestyle guru. I’m just me, sharing honest beauty reviews for brown skin, halal restaurant finds, travel inspo, mum life hacks, easy Bengali recipes and more. If that’s your bag, keep reading!