By: Dr. Ameya Tripathi, Associate Editor-ICN Group
LUCKNOW: These are difficult times when the whole world is affected by pandemic corona aka Covid 19 .In India when we are officially under lockdown situation, it’s imperative for us to maintain our physical as well as mental health.
Most routines are thrown into disarray and therefore the future, as far because the experts tell us, is unpredictable but there are still many things we can do — apart from social distancing and washing our hands with soap — to guard our health and wellbeing.
Eating as healthy as possible is vital not just for our physical health, but our psychological well-being, too. A healthy diet has been shown to scale back our risk of chronic illnesses like cardiovascular disease, diabetes and obesity, as well as depression and anxiety.
You don’t need to follow a specific diet, just avoid processed foods as they have a tendency to be high in sugar. Junk food, fast food and food with high salt contents should also avoided
The best foods for our psychological state are generally the healthiest foods. Complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.
A diet ideally includes a spread of foods high in vitamins A, B, C, D and E, also because the minerals iron, zinc and selenium.
B vitamins, found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are important for our brain and it’s happiness chemicals, serotonin and dopamine. a scarcity of B6, B12 and folate (B9) are common in cases of depression.
It’s also vital to seem after our gut health, which a growing body of research shows features a remarkable impact on our mood and behavior. Prebiotics and probiotics, found in fermented foods like kefir (European food), tempeh (Japanese food), sauerkraut (German food), kimchi (Korean food) and yogurt can reduce inflammation, boost our moods and cognitive function.
In its tips for dealing with the strain of the coronavirus outbreak, the planet Health Organization (WHO) reminds us to not “use smoking, alcohol or other drugs to affect your emotions.” They recommend chatting with a doctor or counsellor if you are feeling overwhelmed.
Sleeping Soundly
Sleep is important for our bodies to repair cells, clear toxins, consolidate our memories and process information. There’s good evidence that sleep deprivation can have major impacts on our health — negatively affecting our psychological well being concentration and even our emotional intelligence.
It also can increase our risk of developing chronic health conditions, like diabetes, obesity and heart condition.
Just like our schedules for eating, working and exercising, it is vital to sustain a daily sleep routine. for many people, between six to nine hours an evening is sufficient. Getting to bed and awakening at an identical time every day can help maintain a way of normality, and assist you follow through with plans.
If you’re finding it difficult to urge to sleep because you’re lying awake worrying, attempt to limit your consumption of the news before bed. It also can be helpful to scale back your exposure to screens within the evening, because the effect of the blue light on our retinas can disrupt our sleep quality.
Exercising Enough
Exercise releases chemicals within the body that make us feel good like dopamine and serotonin, and it is also linked to raised sleep, reduced stress and anxiety, and improved memory and cognition.
Team sports could also be off the agenda, but you’ll certainly still exercise on your own, moderate movement for half-hour per day, as backed by the WHO. Social distancing should be maintained.
Many fitness instructors — yoga and Pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, a number of them for free of charge. All you would like may be a mat or towel on the ground and a reliable internet connection.
There are some ways to stimulate your body’s circulation like walking up and down the steps in your home, or in your building, for instance. Or do some shadow boxing, or jumping jacks, or sit-ups, or push-ups.
While the world you’ll roam outside could be limited during lockdown, going outdoors, even briefly, has been shown to enhance people’s state of mind. albeit a brief walk once per day is all you’ll manage, research suggests just two hours every week in nature is linked with better health and well being. But all this has to be done in line with administrative guidelines ,issued by the government of India from time to time.
But take care to not exercise if you’ve got flu-like symptoms, or if you are feeling exhausted. Contact health authorities and district administration immediately. Alternatively, you can reach on emergency helpline 112.
Social Connection
Now quite ever, we’d like our friends. Evidence shows that social connectedness is as important for our health as diet, movement and sleep.
No, you cannot have a banquet or a picnic in lockdown — in person! But not all social interactions need to be face-to-face to be meaningful. Try recreating them through video calls — you’ll organize a virtual dinner via apps like Zoom, House party or good old Google Hangouts, or take a lover on a virtual walk or do a housebound activity together, like craft or drawing.
Think of it as being distantly social
Calming Activities
While it’d appear to be the planet is merely talking about one topic immediately, enforced social isolation could also provide the right opportunity for several people to require an opportunity from the news cycle.
What does one usually not have time for? Gardening, cooking, pickling, puzzles, craft, sewing, learning to meditate, building furniture, reading that pile of books on your bedside?
Now might be the right time to try to do all of them, or some, or half a couple of — whatever you’ll manage. remember it’s not for your social media page it’s for you and your inner self. Indulge in activities which make you happy. Listening to old songs, painting, watching movies, reading books or just sitting on your porch. Whatever calms you down you should practice that.
Through it all, remember because the WHO has advised, to “draw on skills you’ve got utilized in the past that have helped you manage previous adversities.”
All tough times gradually pass and new light appears at the end of the tunnel. Just maintain your positivity till then see you on the other side of the curve.
Please feel free to share your feedback with me on my email id dramaytripathi@ramadentalclinic.com or amay_pd@yahoo.co.in . thanks for your cooperation.
Dr Ameya Tripathi is a celebrated dental surgeon, social worker, writer, dental implantologist working at Rama Dental Clinic & Implant center Mahanagar Lucknow and Gomti Nagar Lucknow as its director. His works can be visited at DENTAL CLINIC LUCKNOW
