The proven way to stay virus-free is practicing proper hygiene and social distancing. But keeping your immune system healthy is also important in fighting any infection. The best way to that is to eat a healthy, well-balanced diet, get plenty of exercise, get adequate sleep, and manage your stress. Oh, and HYDRATE!!
If you are like me, this upheaval in your daily routine has crashed your regular eating pattern. Now that we are settling into a new routine, it's time to refocus on our diet. Two things I suggest:
1. Make sure you have fresh fruits and vegetables every day so you are getting those immune-boosting vitamins and minerals. Specifically (but not limited to): Vitamin C, Vitamin D and Zinc. I recommend at least ONE serving of dark leafy green each day if you can do it. Here is an article you might find useful.
2. Track your food intake (or at least, be mindful). Staying home means having full access to your kitchen so be aware of the foods you "snack" on. A "little bit" here and a "little bit" there add up. (A little trick I found useful is brushing my teeth after a meal. When the food taste is gone, my craving diminishes.)
And, we might have some concerns about going shopping or eating take out right now. Here is a relevant article about food safety and nutrition.
Plan physical activity breaks in your day. Ideally, you need at least 30 minutes of heart-accelerating movement each day. You don't have to break a sweat, but if you swing your arms a little more when you walk, you will increase your heart rate, which brings more blood and oxygen to cells throughout your body.
Going outside for walks/runs/bike rides is still Government-approved, you just have to practice social distancing when you do so.
Some of you have asked me about home exercises. I am sure there are a TON online right now if you search, but I will share these Les Mills exercises from The Edge.
Or, put on a live streaming concert and DANCE! We will only watch if you send us a Zoom link.
Yeah, I know--it's hard to sleep right now. Your worries have elevated. And on top of that, your normal wake up time has shifted because you probably shut off the alarm. Now is a time to make sure you have a set bedtime routine and still get up at the same time each day. And although your bed is nearby, avoid taking naps so that you can still go to bed at a regular time.
...And Coffee. Also, make sure you aren't drinking more coffee than normal. Are you finding that you made a second pot just because you were at home and you could? Sipping it all day could cause you to have trouble falling asleep until late, thus shifting your routine.
As for managing your stress, that is more personal. It's hard to give general advice because each one of us reacts or responds to stress differently. But there are a couple of things that can help all of us.
1. Checking in with each other. While we can't be physically together, we can still connect. You are making connections with your students, but don't forget to text colleagues once or twice a day. Feel free to text me if you need a funny cat meme or something to brighten your day: 802-238-2681.
2. Take deep, purposeful breaths. Even if you are not one for meditating, deep breathing has physical and mental benefits. It increases oxygen to the brain and stimulates the parasympathetic nervous system (the one that relaxes you). If you are paying attention to your breathing, it helps you focus your thoughts and calm your mind. Here are some information about using breath control to relax and some different breathing techniques you can try. My favorite technique is to count the number of heart beats it takes me to breathe in, and count the number it takes me to breathe out. After a few rounds, I find that the number beats it takes to inhale is about half of the number of beats it takes to exhale. Then, I feel more relaxed.
If you are ready to explore mindfulness and guided meditation, click here for the latest Winooski Mindfulness sessions.
Maybe I'll see some of you at yoga later (4pm). Meanwhile...
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