Self-care is more important now than ever. Build your pandemic routine around these four pillars
Of the four pillars, the most undervalued yet most important is sleep.
By ET CONTRIBUTORS | Updated:
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Movement of the body is essential for a healthy mind.
By Radha Dhir
The world today is a difficult, complicated place. The Covid-19 pandemic has consumed our lives. From newspapers and TV channels to social media, we are constantly surrounded by it. The virus has caused devastation, both in the economy and in life. All of our minds are disturbed, anxious and troubled.
It is important to take into account that all this negative thinking has an impact on our bodies as well. The cells in our bodies react to everything that our mind is saying. Negativity can bring down our immune systems. So, it is vital to take care of our body, mind, and well being – now more than ever.
How do we ensure self-care in these times? Even in uncertain moments, there are things we can do to ensure that we continue to be mentally and physically fit.
Here are four pillars of self-care tips you need right now.
Stay active. Movement of the body is essential for a healthy mind. If you can’t do strenuous exercise, then walk or do stretches. Exercise not only changes your body, it changes your mind, your attitude, and your mood. The endorphins that are released when one exercises, create a positive feeling in the whole body, leading to reduced stress. I recommend High Intensity Interval Training (HIIT ) or the 7 minutes exercise app.
Sleep Of the four pillars, the most undervalued and underrated, yet most important is sleep. I can’t stress more on how critical sleep is. Lack of sleep leads to obesity. Sleep deprived individuals have a bigger appetite and tend to eat more. Your body needs a minimum of 6 – 8 hours of sleep a day. When you get quality sleep, you will wake up refreshed and energetic and will not only be eager to exercise, but also, the impact of that exercise will be more effective.
Sleeplessness also leads to increased stress levels. If you don’t sleep enough at night, your body boosts its levels of stress hormones. The brain chemicals connected with deep sleep are the same ones that tell the body to stop the production of stress hormones. As a result, when you don’t sleep well, your body keeps pumping out those hormones. The next day, you will feel more stressed, and the following night you find it harder to fall asleep, and so on. A seasoned banker, Radha Dhir has spent 25 years in the industry, and has also served as the first woman MD in Deutsche Bank. Nutrition
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When you are feeling low, stressed out, anxious or depressed, how often do you end up with some junk food?
Food is the most-abused anxiety drug. Eat healthy without being obsessed with clean eating. And remember the “Gut Microbiome”. Numerous studies in the past decade have demonstrated links between gut health and the immune system and mental health. Nutrition, diet, and gut health are closely linked.
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Avoiding processed foods, high-fat foods, and foods high in refined sugars is extremely important to maintain a healthy microbiome. There are a number of foods that you can eat to contribute beneficially to your overall health. Remember the G-BOMBS - Greens, Beans, Onions, Mushrooms and Seeds - the 6 most healthy foods to include in your daily diet.
De–stress A very important element of coping with stress is talking about it. Talk to your family, your loved ones, and your friends. Reach out to your “magic people” – your “tribe”. These are your connections, and the more positive your relationships are, the better you will be able to face life’s challenges. The support you get from your connections can add meaning and purpose to your life. One study showed that lack of social connection is a greater detriment to health than smoking, alcohol, high blood pressure, and lack of exercise. Most importantly, stay calm. Take deep breaths. Allow your mind to rest. Be in the moment. Instead of focusing on the events or circumstances that are making you feel sad, angry, anxious, or depressed, start focusing your mind on the positives and blessings in your life. The key to de-stressing is recognising how we respond to the downs that happen in our lives.
Remember, you have the power change the way you are feeling. Life is 10 per cent of what happens around you and 90 per cent of how you react to it.
Be in charge of how you feel. Choose positivity, optimism, hope, and happiness.
- A seasoned banker, Radha Dhir has spent 25 years in the industry, and has also served as the first woman MD in Deutsche Bank. She has been blogging about fitness, health, nutrition and well-being since 2018. She recently made her YouTube debut on the ZipTalks channel where she interviews successful professionals on their fitness and health philosophy. She also posts regular fitness videos on Instagram @Ziptofitness.
As fancy as it sounds, the idea of boosting immunity, has proven to be difficult to materialise in reality. For years, researchers from across the world have been struggling to figure out the accurate formula to achieve a good immune system. Until the formula is known, it is recommended to adopt a healthy lifestyle for an enhanced immune function, and to keep the body intact and healthy.
Making healthy lifestyle changes in terms of diet, exercise and managing stress, in addition to other factors, can go a long way in helping the immune system get the boost it requires.
On International Immunology Day, Chennai-based clinical nutritionist, lactation consultant and diabetes educator - Ramya Ramachandran - shares five tips that can give your life a healthy spin.
As fancy as it sounds, the idea of boosting immunity, has proven to be difficult to materialise in reality. For years, researchers from across the world have been struggling to figure out the accurat..
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A balanced diet with the right amount of nutrients can do wonders in boosting a person’s immunity, and keeping you away from diseases.
Ginger, garlic, star anise, omega-3 fats, flax seeds are some foods that have antiviral and anti-inflammatory properties. These can be included in your meals daily. It’s also important to focus on micronutrients which have a major impact on health.
To add the required amount of micronutrients to any diet, one can look at home fortification as an alternative. In this method, a commercially available product is conveniently utilised on a daily basis to prevent nutrition deficiencies. Power mixes of rice and flour avaiable in the market is one such example of food fortification, which increases the micronutrient value of home-cooked meals.
A balanced diet with the right amount of nutrients can do wonders in boosting a person’s immunity, and keeping you away from diseases.Ginger, garlic, star anise, omega-3 fats, flax seeds are some foo..
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This is one of the basic requirements. Smoking is a big ‘NO’ for the overall wellbeing of the body as it negatively impacts on both adaptive and innate immunity. It slowly kills the natural effectiveness of the immune system’s defences. If you are a regular smoker, it is advisable to quit it as soon as possible. One can also adopt alternatives like nicotine patches as it can helps to quit smoking and are relatively less harmful.
This is one of the basic requirements. Smoking is a big ‘NO’ for the overall wellbeing of the body as it negatively impacts on both adaptive and innate immunity. It slowly kills the natural effective..
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Chronic stress is responsible for releasing hormone cortisol, which can ruin the overall immune response of the body. Meditation goes a long way in keeping stress in check. Various mobile-based apps can help one to remain peaceful and mindful throughout the day with various features. Other healthy strategies to deal with stress may include yoga and pranayama.
Chronic stress is responsible for releasing hormone cortisol, which can ruin the overall immune response of the body. Meditation goes a long way in keeping stress in check. Various mobile-based apps ..
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Most of us underestimate the power and importance of adequate sound and refreshing sleep. Lack of proper sleep can activate the inflammatory immune response, which can reduce reactivity to vaccines, further leading to the release of excess stress hormones. It will ultimately weaken the immune system.
A minimum of 7-8 hours of regular sleep is a must to maintain a healthy circadian rhythm, and help the body’s T-Cells (also known as immune cells) to kill the pathogens. A night of good sleep also helps in burning calories.
Most of us underestimate the power and importance of adequate sound and refreshing sleep. Lack of proper sleep can activate the inflammatory immune response, which can reduce reactivity to vaccines, ..
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Exercise reduces inflammation and supports the white blood cells, which means a little workout can help you become healthy. It is also scientifically proven that working out regularly can boost your immune system. However, exercising needs to be done in a moderate way.
You can opt for bodyweight movements like lunges, push-ups, burpees, and other exercises to get a sweat on, and get a quick full-body workout at home, without any equipment. There are many apps that offer workouts that can be performed at home with guidance and support.
A physically active lifestyle is beneficial in warding off the bacterial and viral infections suggesting that immune strength is enriched with regular bouts of exercise.
Exercise reduces inflammation and supports the white blood cells, which means a little workout can help you become healthy. It is also scientifically proven that working out regularly can boost your ..
(Disclaimer: The opinions expressed in this column are that of the writer. The facts and opinions expressed here do not reflect the views of www.economictimes.com.)
