If you are feeling trapped mentally and literally by the current global situation, you are not alone.

It may sound like a good idea to become a coach potato, to stop exercising, eat poorly and lose your routine. This is in fact the least helpful thing you can do for your health. Little is known about the Coronavirus presently but being your healthiest (at any time in life) but especially now is vital.

You do have control over many things which can set you up to feel mentally and physically at your best:

Put on your runners!

The Athlete’s Foot have the best range of runners to set your feet up for an enjoyable experience when exercising. Right now, moderate exercise is recommended. Exercising at too high intensity can cause a drop in your immune function for a period. Try to move to maintain rather than to peak in performance.

Your living room and the outdoors have just become your new gym. Move in ways which makes you feel happy and alive. Try one of the many apps or videos which have indoor exercise ideas to keep you free of boredom.

Outdoors adds another immune boosting factor called vitamin D from the sun. If you are not a keen runner you can always cycle, skip or walk. All movement is better than none. Try setting an alarm on your phone and keep to this time to exercise like you would a gym session.

Physical Isolation Does Not Mean Social Disconnection

Social media can be a powerful tool to connect with friends and family. Posting how you went each day with your exercise routine can be a great way to stay motivated and accountable. Another way to connect can be face timing a friend or family member each day to check in on how the other is feeling.

 

Sleep for Optimal Health

Having a regular sleeping patter of around 7-9 hours’ is essential for your health. By having enough sleep, the cells called T Cells which help to fight infections are at optimal levels. Did you know that just one 4-hour night sleep can reduce your natural killer cells (another immune fighting cell in your body) by 70%! In conclusion lying there and doing nothing at all is still recommended.

 

Mindfulness Matters

Stress for extended periods of time is harmful to your health. Stress releases the hormone cortisol and if released for extended periods dampens your immune system. It is understandable to feel stress at times but remember you can control some things to feel better and protect your health and it is important to focus on these things.

A Diet for Optimal Immune Function

No number of supplements can replace what a balanced diet can do for optimal health. This means including a variety of different foods from each of the food groups including whole grains, lean meats and dairy or alternatives, fruits and vegetables. It is important to remember there is no super food which has all the nutrients your body needs, saying this, below are a list of key players in keeping your body healthy:

• Berries – Not only a delicious fruit but berries are high in fiber as well as many antioxidants, vitamins and minerals. This helps to keep your body’s cells working at their optimum.

• Fish – Many studies have linked fish to health benefits including improvements in mood. Fish is a great source of protein, omega-3 fatty acids, iodine and vitamin D. Tinned is fish is fine but aim for the canned variety in spring water rather than the flavored which has added sugar and salt.

• Sweet potato - A source of vitamin A which helps keep your immune function optimal. Sweet potatoes are also high in fiber and low GI which keeps you feeling fuller for longer.

• Wholegrains –This includes brown rice couscous, and pasta, quinoa and corn. Wholegrains are a source of prebiotics, meaning they feed the healthy bacteria called probiotics which play a role keeping your body’s immune system strong and metabolism functioning optimally.

On top of this the whole grains provide vitamins and mineral the refined grains don’t like B vitamins. B vitamins are important for many functions which include making energy from the food you eat and B6 is important to keep your immune system working normally. Wholegrains are also a great source of fiber and low GI carbohydrate to keep the munchies away for longer.

• Yogurt – This nutrient dense food is low GI, high in protein to keep you feeling fuller for longer and is also a source of probiotics.

• Spinach/Kale – These vegetables are a great source of vitamins and minerals to keep your body strong and healthy. A highlight vitamin in these is folate which helps to repair and build DNA in your body.

• Tea - Green tea may help your brain health. Green tea has an amino acid called theanine, which plays a relaxing effect on the brain by increasing dopamine and serotonin production. A 2016 meta-analysis of almost 23,000 participants found that for every 3 cups of green tea drunk a day decreased the risk of depression by 37%.

Not sure where to start? Below are a few meal suggestions to help you include some of these foods:

Pasta Lover

Half a cup of wholegrain pasta topped with sauce using tinned tomatoes, basil and oregano as herbs, onion, garlic, 100g tinned tuna in spring water, olives and a small handful of low-fat cheese.

Warm Sweet Potato Salad

Roast the sweet potato in slices cooked in olive oil and seasoned with herbs and spices of your choice, add a cup of spinach or kale, a small handful of walnuts and half a cup of couscous.

Classic Beans on Toast

Healthy does not need to be difficult. Toast 2 slices of whole grain bread. In the microwave add 1 can of no added salt and sugar baked beans, stir on occasion. Add 40g of shredded cheddar cheese. On a plate top the toasted whole grain bread. Add a side 1 large grilled tomato cut in half (option of adding herbs and spices) and ½ cup mushrooms. An additional or alternative is a cup of baby spinach ½ a cup of diced cherry tomatoes and ¼ of avocado as a side salad. Option to add 2 teaspoons of extra virgin olive oil.

 

Take home message:

Now more than ever it is vital to act to be the healthiest version of you. You do have control over many aspects of your life, focus on this. Set yourself a routine to keep this unusual time less stressful and more healthful. You deserve to feel your best no matter what life throws at you.

Ashleigh is an Accredited Practising Dietitian and owner of Feed Your Future Dietetics. She holds a Master of Nutrition and Dietetics and a Bachelor of Human Nutrition. Ashleigh is also a qualified personal trainer and group fitness instructor and has been working in the fitness industry for over 10 years. Ashleigh passionate about helping people achieve their highest quality of life through nutrition, mental health and exercise. Ashleigh’s favourite shoes to KEEP FIT in are the ASICS Gel-Kayano 26 in Fawn Rose Gold.

 

For more information, follow her on Instagram or Facebook @FeedYourFutureDietetics.