It’s easy to let ‘social distancing’ or ‘avoiding leaving the house’ get to us during a time filled with panic, uncertainties, and ever-changing updates from our countries’ team in charge of this epidemic.
Here are some tips on how to keep up your optimum health during this uneasy period. Whether you’re quarantined or just avoiding public places, this is easy to spiral.
Exercise
Our overall wellbeing comprises a state of health, happiness, good mental health and being able to manage stress levels. Going to the gym is currently not an option and so, reaping the substantial benefits of exercise might seem difficult. Not exercising can impact one’s cardiovascular health, mental health, hormones, muscle strength and much more.
This is important in any age cohort that is currently spending more time at home and away from their sports or regular exercise routines. Whether it’s the elderly who might not be able to get to their physiotherapy exercise classes for balance and fall management or the young who don’t get to run around the playground in the break time. Exercise is crucial for all ages.
To add to the benefits, exercising with family members has an overall increase in one’s mood. A study conducted by the Journal of Sport and Exercise Psychology studied the effect of working out in pairs. Studies show that when one exercises in a group, the Kohler Effect is observed. The Kohler Effect is the need to work harder in a group so as not to be the weakest link as it increases the competitive edge.
Looking up exercises on youtube (from reliable sources) is a great way to find inspiration for different circuits or exercise plans. Without access to gym equipment, why not try some of the following to replace dumbbells to be able to work on weight training: large water bottles, bags of flour/rice, canned goods, or filling a duffle bag with items being able to alter the weight as needed.
Routine
Keeping a proper routine during this time is crucial. Having a purposeful routine not only maintains the structure with which we conduct our daily activities but also makes us more efficient in our tasks. Not having that 8 am lecture or 7 am placement scheduled for the next day, means only one thing to us, students – we can finally sleep in.
Without a solid plan for the day, one may fall into a cycle of waking up late, possibly fitting in some work before lunch or joining an online lecture for an hour or so. But for the rest of the day, we wander around the house searching for something to do, to keep our levels of boredom to a minimum. And let’s face it, it’s mostly a waste of time. That’s why having a routine and set plan for the day or week is so important! It pulls us out of that cycle and provides us with adequate time to accomplish all the goals set for that day, even if it includes small tasks like cleaning your room or helping out with the chores at home.
During this time of the year, like it or not, assignments start pouring in and studying or writing notes is a must. That’s where your routine should come in. Knowing that you’ve been productive and have managed to cross off your checklist, is the best feeling ever! You might ask, ‘where do I begin?’ Well, all you need is a pen and paper to write your goals and the most important one of all, regulate your SLEEP!
Sleep hygiene
The temptation to have sleep in, in the morning is too real when you’re sleeping at odd hours the night before. However, it is important to maintain sleep hygiene. Sleep hygiene is the result of a variety of habits that are essential to having a good night’s sleep and alertness during the day. It is therefore important to go to sleep at a pre-scheduled time and limit the time of any naps to less than 20 minutes.
Avoid using any electronic gadgets at least 30 minutes before going to bed and keep your bedroom absolutely dark during the night. One shouldn’t lie in bed all day but beds should only be used to sleep in. Before going to bed you may want to wear socks to give an indication to your body that it is time to sleep and one should also avoid eating large meals before bed. To help you relax one may also listen to some white noise. Keep activities in the bedroom throughout the day strictly calming. Participating in online lectures or studies should be avoided in the place of rest. Tip: do not underestimate making your bed!
Snacking
This is something all of us are ‘guilty’ of! Whilst it’s perfectly normal and rather healthy to snack, binge snacking, habit snacking, or snacking out of boredom, promotes negative eating habits and alters one’s relationship with food. During this time, it is imperative to not let your boredom guide your hunger and allow you to make unhealthy decisions. Whilst gobbling down m&ms might satisfy your sugar rush for a moment, the cumulative effects will not help you later.
Using foods for behavioural coping mechanisms has negative impacts on the body and mind. Food should be associated with nutrients and as fuel for your body, not as a pastime. We recommend getting enough of your macronutrients; carbohydrates, proteins, and fats. Skipping meals and filling up on snacks is also a slippery slope. Try and stick to your regular eating patterns to not disrupt your metabolism and digestion processes.
Hygiene
The topic being discussed constantly during this time to prevent any spread of infection and other illnesses. Apart from keeping us safe, hygiene plays an important role to help boost one’s self-esteem. Being alone at home and switching off your webcam during online lectures makes it easy to fall into the trap of not looking after your appearance.
Dental hygiene, wearing appropriate undergarments and clothing (which means getting out of the PJ pants and putting a bra on), brushing your hair, and maintaining your normal routine vanity rituals are fundamental in keeping a healthy mindset.
During this quarantine period, time is nothing but yours. Pampering ourselves by taking a bath or shower, washing our hair and doing one of the many online facial tutorials will definitely improve your mood. Moreover, doing it in the morning will boost your energy making you more productive and ready for the day ahead.
Fake News
It is also important for us to be able to distinguish fake news from actual facts and tips regarding the current situation in Malta and the virus itself. Being able to identify any fake news will help us remain calmer and not alarm ourselves for no good enough reason.
Unfortunately, social media is full of people posting fake articles and thoughts from people who have no medical background and whose only intention is to create panic or gain popularity in groups who thrive for these types of posts. Thus it is important to read reliable updates and news from sources that are trustworthy. Here in Malta, one should follow:
- The daily updates by the superintendent of Public Health for Malta
- Reliable and unbiased local news agencies (Times of Malta, Malta Today)
- Any updates from WHO (World Health organization) or CDC (Centre for Disease Control and Prevention)
Mental Health
Being cooped up at home 24/7 with no way out may badly affect you and those around you. Having your own space can be highly beneficial where you can wind down and relax without anyone around. Motivation is what inherently makes us human. This sense of role can get lost when one finds themselves without the normal activities that make up most of our time. Without the need to fill in our sense of purpose to society, either through work or university, may generate feelings of uncertainty leading to anxiety.
Social distancing and staying indoors might trigger feelings of loneliness, boredom, and hopelessness. If mental health issues are already prevalent, being quarantined at home can be detrimental if this is not a place of positivity or calming for the person.
Above all, it is imminent that you stay productive during this long period. So pick up a new hobby or do an activity with an obvious result. Two of our own are currently re-learning the piano and guitar even after a 10-year gap! Even doing small chores helps boost our confidence. Our brain loves achieving small goals so doing your bed and cleaning your room will go a long way.
This time may be tough on all of us but lest we forget that our health should be our number one priority during such moments. Keep yourself occupied, avoid unnecessary outings and stay safe!
This article is dedicated to all the Health Care Professionals and students who are working endlessly during this challenging time. Their hard work and sacrifice is widely appreciated by all and does not go unnoticed.
If anyone experiences any symptoms or knows that they’ve been in contact with a person who has, make sure to call the 111 helpline.
