Taking Care of Yourself

We are now experiencing an unprecedent event where we have to spend most of our time at home, avoiding public places, family members, friends, neighbours and colleagues, to comply with the government's advice to contain and stop the spread of the Coronavirus.

This is a difficult time, as it can and does add stress to our lives. Therefore now more than ever before, we need to take care of our wellbeing both physically and emotionally.

Here are some suggestions that can be helpful to get you through this challenging time.

Diet

Improve your diet in order to improve your mood, energy and clarity.

1. Eat a good breakfast to get a good start to your day.

2. Instead of having a large lunch and dinner, have smaller portions and eat regularly throughout the day to keep your sugar levels well balanced.

3. Stay well hydrated. Drink plenty of water and herbal teas (avoid or reduce caffeine).

4. Avoid or reduce the consumption of alcohol, sweets, sugary drinks and biscuits. 

Stress Control

1. Plan your day ahead by creating routines.

This will help to organize your thoughts and calm your mind to reduce stress. Have a look at the Eisenhower Matrix Chart as a guide to help you organize your daily tasks.

2. Fresh Air & Sunshine.

Even a few minutes of direct sunlight helps to increase Vitamin D levels, which is so important to promote bone health. There have also been scientific studies suggesting that Vitamin D also plays a major role regulating the immune system. One well-designed study showed that after a therapeutic dosage of Vitamin D, there was a considerable reduction (42%) in the incidence of influenza infections.

3. Stay Active.

If you don't already exercise this is now the time to start. Start with simple exercises like those on the app "7 Minute Workout" (iOS and Android). Use the technology available to us today and include your friends to help motivate and support each other. These exercises have been scientifically proven to be beneficial to your wellbeing as well as physical fitness and will help promote mental fitness.

4. Stay Connected.

Social distancing does not mean social isolation.

Use technology to keep in touch with family and friends.

Check in with your older friends and relatives. I'm sure it will be greatly appreciated.

5. Do something unique.

Take this opportunity to do a project you have always wanted to and did not have time for it, like decluttering, writing a book, learning a language or new skill etc.

6. Listen to Music.

Music can have a positive impact on your wellbeing, helping calm the mind and body. Below is a list of links for music you may want to listen to. Complements of Nevada University, Reno.

Here are some links of 4-7 minutes beautiful videos for your
pleasure:

• A Moment of Peace Meditation

• Echos of Time

• The Winding Path

• Angels of Venice - Pachelbel's Canon

• As Twilight Fades ~ Dan Gibson's Solitudes ~ Sleep Deeply

• Relaxation Music - 1 Hour Meditation Candle

7. Laugh

"Laughter is the tonic, the relief, the surcease for pain" - Charles Chaplin 

"Laughter has been shown to have physiological, psychological, social, spiritual and quality-of life-benefits. It has very limited adverse effects and no contraindications". (Althem The Health Med. 2010 Nov-Dec;16(6):56-64.)

Watch comedies shows or movies.

Share funny videos with your family, friends and colleagues.

8. Visit Museums, Attend Live Concerts and Operas.

There are famous museums around the world offering free virtual tours during this lockdown time.

Below is a list of 11 of them and their links.

1. Paris's Louvre Museum

2. Athen's Archaelogical Museum

3. Florence's Uffizi Gallery

4. Google Arts and Culture

5. London's British Museum

6. Madrid's Prado

7. Milan's Pinacoteca di Brera

8. New York's Metropolitan Museum

9. Rome's Vatican Museum

10. The Hermitage Museum, St. Petersburg, Russia.

11. Washington National gallery of art

Live Concerts and Opera

1. Vienna State Opera

2. Bavarian State Opera

I have presented some ideas to help you keep balanced physically and mentally during this difficult time.

I am sure many of you are already doing some or all of the suggestions placed here. Some of you may be doing things not mentioned here, which has been creating a positive effect in your lives.

We would love to hear from you, if you would like to share ideas and suggestions that may help us all.

Please send us an email so we also can share this with everyone else.

Stay Healthy and Happy.

- Celia Raya
Acupuncturist & Chinese Herbal Practitioner

Equilibrium Physiotherapy
PH: 9553-8145
1/45 Montgomery Street
Kogarah NSW - 2217

References:

1. The Australian Government, Department of Health. Australian Dietary Guidelines (the Guidelines). Page Updated: 21-02-2020
https://www.eatforhealth.gov.au/guidelines

2. Mind for better mental health. Food and Mood
https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/about-food-and-mood/

3. Reachout.com. Ten Ways to take care of yourself during Coronavirus
https://au.reachout.com/articles/10-ways-to-take-care-of-yourself-during-coronavirus

https://www.lifeline.org.au/get-help/topics/mental-health-and-wellbeing-during-the-coronavirus-covid-19-outbreak

4. University of Nevada, Reno. Releasing stress through the power of music.
https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music

5. US National Library of Medicine. Vitamin D and the Immune System.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

6. US National Library of Medicine. Vitamin D and the anti-viral state.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3308600/

7. US National Library of Medicine. The therapeutic value of laughter in medicine
(Althem The Health Med. 2010 Nov-Dec;16(6):56-64.)
https://www.ncbi.nlm.nih.gov/pubmed/21280463

8. US National Library of Medicine. Laughter Prescription
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762283/