A Practical Guide to Nurture your Mental & Physical Health during Lockdown

After months of living in a global pandemic I think we can all agree at least in one thing, it is challenging and very tough. During this year we have all experienced novelty and uncertainty which inevitably has led to living with uncomfortable emotions and unpleasant situations. Now that the UK has announced another lockdown, many people may have begun feeling a little anxious, fearful or overwhelmed – but know that, this is a temporary and normal human response to life stressors such as, facing changes, fear of the unknown, job status, food insecurity, loss of a loved one or whatever it might be. If you’re living with a health condition, whether it is mental or physical, these emotions and situations may be more challenging to manage and overcome. 

As a nutrition professional (ANutr) in the field of disordered eating and eating disorders I want nothing more but to help you and support you in any way that I can. In here you will find practical and useful tips to implement into your life to maintain a healthy mind, body and self. I have developed this little guide with the aim to support you through this second lockdown by giving you easy-to-apply strategies to manage any difficulties that you may come across, as well as, tips to ensure you keep yourself well nourished. 

-Find a routine that works for you- 

Download the weekly planner to help you with this! In this weekly planner you can start adding some of the tips (mentioned below) you think are helpful for you and activities which you consider should be made a priority. Ultimately, this should be a flexible schedule, do not aim for a perfect or rigid routine. You can change it up every week by adding new activities or perhaps, moving an activity to a different time which may be more suitable for you! (Note: The activities that I have included in the planner are just an idea, adapt them according to your own specific needs and lifestyle).

-Plan and prepare your meals-

Plan a list of meals for the week by writing down some ideas for breakfast, lunch, dinner and snacks. Write a list with the necessary ingredients you need to buy for those meals. Prepare food containers with cooked rice, pasta or potatoes and store in your fridge to add into your meals during the week and save time.

-Stock up your pantry-

Make sure to fill your cupboard with long-lasting foods, such as canned beans, tinned fish and frozen fruits and vegetables. They’re as nutritious as fresh ones, convenient and often cheaper and better tasting.

-Shop in-season-

Fruits and vegetables which are in-season are budget and environmentally friendlier and richer in flavor. Winter’s fruits and veg include: apples, oranges, tangerines, plums, pears, beetroot, Brussel sprouts, cabbage, cauliflower, celery, celeriac, turnips, leeks, kale, cavolo nero, potatoes, butternut squash, pumpkin, carrots, chicory, chard and mushrooms. Consuming different plant-based foods will contribute towards a diverse and healthy gut environment!

-Build your meals around wholefoods-

Aiming for variety and balance by including all essential nutrients into your meals: a portion of vitamins and minerals, healthy fats, proteins and carbohydrates. Remember that the recommendations are to consume 30g of fibre a day. In the second page of the weekly planner you can find ideas to create some delicious and balanced meals and snacks with ingredients you like!

-Practice mindful eating-

Limit your distractions (laptop, TV or phone) while eating, This is your time to take a break, refuel and enjoy your food and eating experience. Savor every mouthful and appreciate how this nourishing meal is making your body feel. This will help you tune in with your inner cues of hunger and satiety so that you know when your body has got the sufficient food.

-Hydration-

Drinking plenty of water is another essential need. Keep a water bottle next to you. If you find it difficult to drink plain water, try adding natural flavours such as the juice of half a lemon or orange, a few blueberries or grapes and/or fresh mint leaves. 

-Sleep-

We often underestimate the importance of quality of sleep, when in fact it’s an essential human need, just like food, water and air. Aim for 7-9 hrs of sleep every-day, making this a priority. If you find it difficult to get an early night, I recommend switching off from social media and turning off your phone a couple of hours before going to bed (maybe around 8-9pm). Try reading or meditating instead!

-Movement-

Remember to stay active and include some kind of daily movement activity, and remember that it doesn’t need to be strenuous. Incorporating thirty minutes of daily movement can bring many health benefits. Here are some ideas to get your dose of movement:

• Walk around the park or your neighborhood while listening to a podcast or a feel-good playlist

• Take the stairs instead of the elevator

• Try a youtube home workout that you like whether it is, low impact, HIIT, strength, yoga or dancing

• Incorporate a few minutes of stretching at the end of your day

• Do a weekly declutter and home clean - we all know the benefits of having a clear space to keep a thriving and creative mind

-Socialize-

Take care of your social connections, prioritize making time to connect with your family and friends at least 5 days a week. This is extremely important and valuable during periods of self-isolation.

-Take care of yourself-

The same way you would care for a close friend or a family member, you should also, care for yourself. Do not be judgmental and hard on yourself, instead nurture yourself with love, kindness and respect. You may want to incorporate some of these activities as part of your weekly routine:

• Read an absorbing book

• Take a bath and light up some candles

• Buy some fresh and aromatic flowers

• Bake something delicious

• Take a few minutes to meditate and feel your breath

• Play some calming music and make yourself a warm cup of tea

• Put on a face mask

• Take a nap

• Gardening

• Go for a walk in nature

• Talk to your best friend and perhaps, talk about how they and you feel

-Manage your emotions-

Don’t neglect your emotions and instead get curious about them, allow yourself to experience them and most importantly, validate them. It’s human to experience uncomfortable feelings from time to time, just like any other person would feel when they’re faced with a difficult, novel or uncertain situation. By allowing yourself to feel your emotions, you will have the opportunity to connect with your body’s physical sensations that derive from that specific feeling (example: you may be feeling stressed, where in your body are you noticing that feeling? Stomach, chest, shoulders, back, eyes?). The following are some ideas to help you deal with difficult emotions:

• Journaling by writing down your emotions and reflecting on what you think has made you feel that way (emotional trigger)

• Speak to a friend or family, express your feelings, and ask for their help

• Cry if you need to, it can be very therapeutic and calming

• Seek for professional help

Finally, make choices based on how they make you feel, ideally allow for those that make you feel good and that are helpful. Set up your boundaries for any external advice or messages which may trigger unhelpful, negative or destructive thoughts and behaviors. For example, if reading/watching the news or certain social media profiles make you feel uncomfortable and anxious, minimize your exposure, stop scrolling and only follow accounts that bring you positivity!

Consider this time as an opportunity to learn more about yourself and your feelings, get curious and show compassion for yourself.