If someone told most of us a few months ago that a serious pandemic would strike the U.S., we probably would have laughed, thinking it sounded like something out of a movie.
Now, that’s all changed, and we’ve come face-to-face with a pandemic, also known as covid-19.
As of March 23, 2020, there were only 33,800 confirmed covid-19 cases in the U.S. Now, as we approach mid-May, there are 1.38 million confirmed cases of the novel coronavirus in the U.S. alone. New York, New Jersey, Illinois, Massachusetts, and California have the highest numbers of confirmed cases.
Many states imposed shutdowns to enforce social distancing, and now those are gradually lifting, but the virus may be here to stay.
It’s important for all of us, regardless of our particular risk level, that we practice ways to keep ourselves and our families healthy, both mentally and physically. The following are ways to keep your family mentally and physically healthy during this challenging time.
There are a lot of physical considerations to keep in mind, particularly since many of the risk factors for a severe disease course with covid-19 are lifestyle-related, such as obesity and high blood pressure.
We also have to remember that mental health can be just as important as our physical health. We’re facing stress, uncertainty, and a disruption of our routines, including staying home from school or work.
All of these factors can take a serious toll on mental health.
These are benefits that relate to both mental and physical health.
Exercise Regularly
Exercise has a multitude of relevant benefits during the covid-19 pandemic. These are benefits that relate to both mental and physical health.
Just because we may still be social distancing at some level, doesn’t mean we can’t go outside for a walk or run, or maybe a bike ride. Going outside to breathe fresh air helps in resetting the mind and focusing on positive thoughts. Ride your e-bike with your partner, watch the sunset, or go to an uncrowded beach. All these activities will help you stay active, relieve stress, and find joy in everyday life.
If you don’t want to do that, consider doing online workouts, of which there are so many to choose from.
Try to mix up your workout routine so that you’re challenging yourself mentally and beating quarantine-induced boredom.
If you live alone it’s especially important to keep your brain engaged, which you can do by trying new things.
If you have kids in the house, get them involved as well.
Exercise can help boost your immune system, especially if you do it outside and get sunlight at the same time. It can help you maintain a healthy weight, reduce chronic pain and it can boost endorphins, which can help ward off feelings of depression and anxiety that are common among many of us right now.
Be Mindful About Your Food Choices
Food, much like exercise, can play a significant role in mental and physical health.
If you’re bored or stressed, you may be eating more, or perhaps turning to food for comfort. You might also be ordering more takeout or delivery food than you would normally right now.
All of these things can make you feel mentally worse, can lead to weight gain, and can increase your blood pressure and even your likelihood of developing type 2 diabetes.
Be mindful about the food you eat and what you put into your body right now.
Make it enjoyable to meal plan and buy your groceries. You can try creative new recipes, or perhaps set a budget and see how closely you can stick to it.
Write out exactly what you plan to eat each day, and if you’re going to have a treat meal, such as takeout, limit it to one day a week.
Certain foods can reduce anxiety and trigger the release of dopamine, which is a feel-good neurotransmitter.
Some foods can give your immune system a boost also.
The foods that pull double-duty in these areas include citrus fruits and red bell peppers, and certain spices like ginger and turmeric. Foods that are high in zinc are good for mental health and the immune system and include things like egg yolks, beef, and oysters.
Make sure you get plenty of magnesium to reduce symptoms of depression and anxiety. Magnesium is in foods like nuts, leafy greens, and whole grains.
Fatty fish have omega-3 fatty acids, which have been shown in studies to reduce anxiety.
Eliminate Things That Trigger Your Stress
Does the news trigger stress for you? Maybe checking your investment accounts makes you feel stressed, or perhaps feeling like you have to home school your kids every day all day.
Whatever stresses you, try to avoid it as much as you can.
Stress has a biological effect on us—it’s not just mental.
When you’re feeling stressed, it can cause inflammation and weaken your immune system.
Along with avoiding triggers, you should think about adding things to your life that bring you joy and make you feel good. It could be watching movies, gardening, listening to music, or laughing with loved ones.
Create a Restful Sleep Environment
If you’re still social distancing, even as states lift official lockdowns, give yourself a fun project to makeover your bedroom and ensure it’s the optimal space to get peaceful rest each night.
Sleep is necessary for your mental health and your immune system, yet people are struggling with pandemic-induced insomnia right now.
The optimal bedroom should be a place that makes you feel calm. Consider soothing colors, and lightweight, breathable bedding.
You should eliminate most technology from your bedroom, and add houseplants or an air purifier.
You might also want a fan in your bedroom because white noise can help many people fall asleep better than an entirely silent environment.
Finally, even if your doctor is still limiting health care appointments, if you’re experiencing any symptoms that you need to discuss, get in touch with your provider sooner rather than later. Many doctors are doing telemedicine right now and are starting to schedule non-essential appointments and procedures again.
Regular, proactive health care is vital now and all the time.
The covid-19 pandemic has been challenging and may have taken its toll on you mentally and physically, but it’s never too late to pull yourself out of a funk and take charge of your health.