Staying healthy during lockdown

It’s safe to say that we are in this lockdown for a little while yet and now more than ever it’s important to take control of our health and wellbeing.

So what can we do at home that can help to support our health, our immune system and our emotional wellbeing. 

1. Try to limit your exposure to the news. It’s all very tempting watching the news, but this can be at the expense of your mental health. The more we are exposed to negative news, the more likely we are to feel negative emotions.

Avoid the news as much as possible, even limit your social media presence if you are feeling low.

2. Take advantage of your 1 outdoor exercise by taking a nice walk in the fresh air. Walking and gentle exercise has been shown to boost your mental health and support immune function.

20 minutes of sun exposure in the mornings can significantly improve sleep quality and vitamin D exposure from the sun can actually help to support your immune function.

3. With many ingredients still a little low in stores, look at buying more plant based foods such as vegetables and fruit, even frozen vegetables and fruit are a good option to keep in the freezer if you are keeping shopping trios minimal. 

Vegetables and fruit are packed with phytonutrients, antioxidants, vitamins and minerals that can help to support heart health, mental health, brain health, immune health, skin health and so much more.

They are the lifeline when it comes to your health so think “eating the rainbow 🌈 “ at each meal.

The more diversity of colour on the plate the better…reds, oranges, yellow, blues, greens, whites! 

4. Aim for at least “8 a day” vegetables and fruit (with vegetables being the main bulk) 

Does this seem too much? It really isn’t to hard to add these into your daily diet.

Think breakfast…porridge topped with blueberries, raspberries and apple! That’s three already! What about a smoothie with pear, spinach, Ginger and avocado that’s four.

Lunch of flatbread wrap with hummus, roasted tomatoes, peppers, aubergine, courgette. Or a flatbread pizza topped with pesto and whatever veggies you like.

Dinner can be a delicious mixed vegetables Traybake with a protein source of your choice such as tempeh, salmon, chicken and add in some quinoa or rice or pasta and by the end of the day, you’ve managed the 8 or more a day.

Why not do a family challenge of eating the rainbow 🌈 each day! Or why not look at trying a new food each week. Now is the time to get creative!

5. Include omega 3 rich fats such as oily fish, chia seeds, flax seeds and walnuts. Omega 3 can help to support our immune system, as well as being heart healthy, can support brain health, gut health and skin health.

6. Eating a whole food diet (using fresh natural ingredients in the natural form) and limiting processed foods and sugar laden foods can not only support blood sugar levels, reduce the risk of type 2 diabetes and heart disease but can also support gut health, heart health, Immune health and mental health.  

7. Exercise as I’m sure you all know has been shown to improve mental health and support against anxiety and depression symptoms. It’s can also support gut health and immune health. But don’t feel you need to slug it out, gently exercise, yoga, and Pilates can also benefit overall health.

8. Try to relax and take some time to slow down. We are in a society where it’s 24 hour connectivity, fast paced and everything is always so rushed so now is the time to slow down, take time for you (if that’s possible with children) enjoy time as a family, cook, bake, read, sit out side and eat dinner or lunch, play board games…just slow down!!

Head over to my website for some delicious meal ideas, baking ideas and also delicious ways to incorporate whole natural foods into your daily life.

http://nourishflourishnutrition.co.uk/blog/

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