With the outbreak, most routines have been thrown into disarray and the future seems far from certain. But there are still a lot of things you can do to protect your health and wellbeing.
Eating well
Eating as healthily as possible is important not only for our physical health, but our psychological well-being too. A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.
Yes, it’s going to be harder during this time to buy fresh produce daily. But that doesn’t mean you should shun healthy eating immediately. There is evidence that frozen fruit and vegetables can be just as beneficial to you as fresh. Here are quick tips to healthy pantry staples:
• Choose whole grain pasta or brown rice.
• Tinned tomatoes and tomato paste can add great flavour to soups and stews.
• Legumes such as beans and lentils are packed with protein and fibre, and can add texture and flavour to sauces, soups and stews.
• Don’t forget the fish. Oily fish such as tinned mackerel or tuna is high in omega fatty acids, which keeps your body and mind healthy.
• If you are a snacker, especially while working from home, dried fruit and nuts are a more nutritious alternative than sweets and biscuits, and will help sustain energy for longer.
Keeping hydrated
Rooibos is the ideal beverage to keep the body hydrated. Studies from South Africa showed that people can get the optimum health benefit from drinking six cups of Rooibos spread throughout the day. Rooibos contains a complex mix of many flavonoids (compounds widely found in plants known to have health benefits). It is also naturally caffeine free and contains no additives, preservatives, colourants or oxalic acid.
Rooibos has a number of impressive health benefits:
Low in Tannins - Unlike many teas, Rooibos is naturally low in harmful tannins. Tannins can interfere with iron absorption, particularly in individuals with marginal iron status. These could include infants and toddlers, teenage girls, pregnant - and pre-menopausal women, elderly men and vegetarians.
Caffeine free - Rooibos is naturally caffeine free. Health professionals suggest Rooibos for people suffering with irritability, headaches, disturbed sleep patterns, insomnia, nervous tension, mild depression or hypertension because it appears to have a soothing effect on the central nervous system.
Source of antioxidants - Rooibos contains naturally occurring antioxidants which help protect the body against free radicals. Damage to cells by free radicals is thought to be partly to blame for chronic diseases such as cancer, heart diseases and ageing.
Rooibos is calorie free, and is therefore suitable to anyone on a weight loss plan. It has a naturally sweeter taste than other teas and is therefore an easier substitute for many herbal options.
Sleeping well
Sleep is essential for our bodies to repair cells, clear toxins, consolidate our memories and process information. There's good evidence that sleep deprivation can have major impacts on our health — negatively affecting our psychological wellbeing, concentration and even our emotional intelligence.
Just like our schedules for eating, hydrating, working and exercising, it's important to sustain a regular sleep routine. For most people, between six to nine hours a night is sufficient. Going to bed and waking up at a similar time each day can help maintain a sense of normality, and help you follow through with plans.
Exercising enough
Exercise releases chemicals in the body that make us feel good, and it's also been linked to better sleep, reduced stress and anxiety, and improved memory and cognition.
Team sports may be off the agenda, but you can certainly still exercise on your own. Moderate movement for 30 minutes per day is recommended by the World Health Organisation.
Many fitness instructors — yoga and pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection.
Social Connection
Now more than ever, we need our friends. Evidence shows that social connectedness is as important for our health as diet, movement and sleep.
Although you can't have a dinner party or a picnic in person, try recreating them through video calls. You could organise a virtual dinner via apps like WhatsApp, Zoom or FaceTime, or take a friend on a virtual walk or do a housebound activity together, like craft or drawing. Virtual socializing is the perfect alternative till we can go back to face-to-face interaction.
