Date: 2020-04-18
Self-isolation can be tough. Over the last few weeks, life has changed drastically for most people. People, everywhere, are feeling the same sense of disconnection, stress, and anxiety that comes with isolation. We are certainly living through unprecedented and concerning times.
These challenging times, however, may also present unique opportunities. Arguably, there is no better time than the present to work on your health and improve your well-being. Now is the time where you can implement lasting positive habits such as learning the ins-and-outs of the kitchen, how to pack healthy work lunches, go-to easy and nutritious recipes, and become familiar with at-home exercises.
Above all, self-care is imperative. Self-care does not necessarily mean having baths or getting massages. It means committing to and prioritizing foundational areas of your health – specifically, sleep, diet, and moving the body. It is well documented that optimizing these three areas can both prevent many chronic diseases and increase lifespan and longevity.
Below are 7 tips for self-care that can help manage stress, support your immune system, and fuel your busy days as you juggle work demands and childcare.
- First, give yourself a break. These times are unparalleled – we have never experienced something like this in our generation. You may be feeling a mix of guilt, anxiety, grief, sadness, or all of the above. Take a breath. If today was challenging, it’s ok – tomorrow is a new day. Every day is a new day to restart and refocus.
- Find an exercise routine that is the right fit for you. Exercise has been shown to improve blood sugar control, immune function, and cardiovascular health. Exercise is also effective in boosting the mood and reducing feelings of stress, anxiety, and depression. Aim to get 150-300 minutes of moderate-intensity physical activitiy per week. There are numerous free exercise examples online, including Madelaine Golec’s helpful Youtube videos. https://www.youtube.com/channel/UCRkKzhHjHUVcfg5E9qlcy2w
- Experiment with homemade cooking. It is still possible to eat fresh fruits and vegetables during this pandemic while avoiding regular trips to the grocery store. Broccoli, for example, lasts 7-14 days in the fridge. Carrots last 3-4 weeks in the fridge. Cooking home-made, nutritious, well-balanced meals can help you not only remain productive but is also protective against many mental health conditions.
- Connect with nature. Depending on where you live in Mississauga or the GTA, it may still be possible to get outside while maintaining acceptable social distancing. Countless studies have shown that nature has a positive effect on mental health. It is also a good way to take a break, recharge, and remove yourself from your work (aka home) environment.
- Practice mindfulness and meditation. This can be as sample as sitting for a few minutes and focusing on your breathing, allowing your mind to drift off without criticism or judgement, and bringing your attention always back to the breath. Practicing mindfulness and meditation have been shown to provide many health benefits, including reduced anxiety and improved sleep.
- Maintain social connection. No doubt, long before Covid-19, research has linked social isolation and loneliness as a risk factor for several physical and mental conditions, including: high blood pressure, heart disease, mental health issues like anxiety and depression, cognitive decline, and several others. Staying connected with friends and family, by either phoning them or through video chat like face-time, is imperative.
- Prioritize sleep. Maintaining routine and structure can allow you to focus on what is in your control, despite that a lot feels out of your control at this time. Practicing proper sleep hygiene by maintaining a regular schedule and avoiding screen time before bed, reducing caffeine intake, is a foundational first step in helping establish daytime routine and schedule.
If you need help managing anxiety, depression, or heightened stress during this challenging time, or your chronic health condition has become exacerbated due to the conditions surrounding self-isolation, our naturopathic doctor Dr. Dominique Vanier is providing essential naturopathic consults/appointments online (video) and by phone. Find out more or book a free meet-and-greet at www.drvaniernd.com