Movement is medicine
Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.
All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).
Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.
Some simple tips for exercising:
- Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
- Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
- Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
- Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
- Aquire weights from a local gym, Facebook Marketplace or online
- Take a walk outside every day and find hills to serve as an incline to raise your heart rate
- Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track
The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 – comparable to those who are housebound during the pandemic for just two weeks can reduce an older person’s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.
There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.
Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2). Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.
Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.
Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.
Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).
I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.
Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.
For ordering a Nuts-n-More Nut butter use code 143NWW for 15% off, link found here (https://nuts-n-more.com/?ref=143NWW
Be sure to limit snacking but if you do here are some healthy ideas:
- Hard-boiled egg paired with carrot sticks
- Bell pepper with hummus
- Apple slices with peanut butter
- Spinach protein smoothie
- String cheese and cucumber slices
- ½ Whole-grain turkey sandwich with spinach, avocado, cucumber
- Whole-grain oats, berries, Greek yogurt, and peanut butter
What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:
- Red bell peppers
- Leafy greens
- Lean meats
- Citrus fruits
- Greek yogurt
- Nuts and seeds
- Avocado and olive oil
Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If you’re desiring to eat well, learn proper portions, and meal plan please sign up for a Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.
A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.
In good health and wellness,
Wendi Irlbeck, MS, RDN
- Al-Ansari SS, Biddle S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicine 2020;54:1451-1462.
- Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study. Nutrients, 11(6), 1250. https://doi.org/10.3390/nu11061250
- Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones. Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation. Frontiers in Human Neuroscience, 2013; 7 DOI: 10.3389/fnhum.2013.00012
- Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course. Nutrients, 10(10), 1531. https://doi.org/10.3390/nu10101531