Whilst we may be currently stuck at home due to the ongoing self-isolation amid the Coronavirus pandemic, it’s more important than ever to stay fit and healthy. Here at JL Dental Care, we believe that being sedentary can not only have a detrimental effect on your physical health - your mental health can also suffer too. This is why it’s crucial to be physically active and eat well - as well as lowering the risk of strokes, high blood pressure and diabetes, exercising can keep you sane in these testing times.
Many of us might also be feeling stressed and feeling down during self-isolation, and being active helps in lowering the stress hormones like cortisol and helps in releasing endorphins.
Our immune system works best when we are fit, well-nourished and have low stress levels.
While going for a full workout in the open is not an option now, there are a lot of home workouts that can keep our physical and mental health in optimum condition. If you already have a treadmill or a cycle at home, you can continue exercising for 30 minutes per day. You can also do moderate movement exercises, breaking it up into 10-minute slots in the morning, afternoon, and in the evening, as recommended by the World Health Organisation (WHO). Whilst we are socially isolating ourselves during the pandemic, many fitness experts – such as Yoga, Pilates, and Zumba instructors, as well as personal trainers, have all have started online classes and workshops on social media (many of them for free), which can be accessed during this period. All one needs to have a yoga mat or a towel on the floor and a good internet connection. You can also walk up and down the staircase in your home or building (if you have one), jog in one place, do jumping jacks, sit-ups, and push-ups at home. Taking out your skipping rope and starting skipping in an open area in your home is also an option!
Eating well will also have a huge positive effect on your health. A healthy and balanced diet can help in reducing the chances of cardiovascular ailments, diabetes, obesity, as well as depression and anxiety. As long as we keep the foods that are high in sugar at arm’s length and follow a diet that is varied and contains fruits, vegetables, whole grains and proteins like lean meat and fish, we will be on the road to good health. Foods that are rich in vitamins and minerals like iron, zinc, and selenium helps in releasing the ‘happiness’ chemicals in the brain such as serotonin and dopamine. A lot of green, leafy vegetables also help in providing Vitamin B which can help combat depression, and live yogurt can also assist in keeping our gut healthy.
Furthermore, a good night’s sleep can do wonders for your overall wellbeing - Maintaining a proper sleep cycle should be a top priority during this period. A good night of sleep will help our bodies repair its cells, clear toxins, consolidate our memories, and process information. Sleep deprivation can have major health impacts such as negatively affecting our psychological health and emotional intelligence. For most people, six to nine hours of sleep per night is enough. Studies suggest that doing meditation before sleeping helps in collecting all the information and calming the brain, before going to bed. There are many apps available on the various App Stores that can help in carrying out a short period of meditation.
During the lockdown, remember to maintain a proper sleep pattern and wake up at your regular routine time. This will help in maintaining a normal routine throughout the day. In addition, limiting your electronic screen time before going to sleep will improve your night’s sleep no end! We appreciate that a good night’s sleep is easier said than done during this period, where stress means it can evade many of us, however all we can do is try to maintain as regular a pattern as possible.
We hope this information has been helpful, and hope that all of our patients are staying safe, staying home and keeping healthy during these trying times.