Family health tips during Lockdown 3.0

Well Boris threw us a massive curveball! Covid-19 has been a rollercoaster of challenges and uncertainty. Following the new rules and keeping each other safe is the most important thing we can do right now and it’s vital that while things still aren’t ‘normal’, we maintain our physical and mental health. Have a look at my tips below for keeping you and your little ones healthy, happy and positive during this time.

1.     Balance your breakfasts

Making sure we are eating a balanced plate first thing in the morning is super important to set us up for the day and prevent slumps. This means equal amounts of protein, healthy fats and fibre. Protein sources include eggs, fish and nut butters. Any vegetable, oats and nuts/seeds count as fibre and healthy fat ideas are nuts/seeds and avocado. If we don’t eat a balanced plate, we produce more insulin which begins a cascade of inflammatory processes, damaging our overall health, resilience and can make us more stressed.

2.     Vitamin D

With winter well and truly here, and restrictions meaning we’re staying indoors more, upping our Vitamin D is vital for a healthy immune system. We can do this by getting outside in the sunlight as much as possible, eating food sources such as mushrooms, eggs and oily fish or taking Vitamin D3 in supplement form. Always speak to a GP or health practitioner and ask for a vitamin D test before supplementing so your dose can be personalised. Recent research has shown Vitamin D supplementation can protect individuals against Covid-19.[1]

3.     Hydration

Make sure you are getting enough fluids as this helps our bodies function properly. Water helps to regulate our body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep our organs functioning properly. I would recommend about 2 litres per day for adults, but not too much around mealtimes as it can make it harder for your body to digest food as too much can dilute your stomach acid.

4.     Limit processed foods 

Try to limit the amount of highly processed foods when food shopping. Ready meals, packaged snacks and puddings are often high in trans-fat, sugars and salt. Processed foods are damaging to our health in many ways and often won’t satisfy our hunger for long enough causing our blood sugar levels to fluctuate, which leads to weight gain.

5.     Sleep

Getting enough good quality sleep is very important for all the family. Simple steps including no screens 30 minutes before sleep time and leaving phones and devices outside the bedroom at night will help create a more relaxing and calming atmosphere to sleep.

6.     Stick to your routines

Routine and structure help children to feel safe and secure. Having regular times for getting up, eating meals together and sleeping are really important during these turbulent times.

7.     Make time to move

Get outside for at least 60 minutes every day and build movement into your everyday routine. If you are into your exercise, try and balance your high impact HIIT workouts with some lower impact yoga and Pilates. Too much HIIT can send your cortisol levels too high which can lead to many issues such as weight gain, fatigue and anxiety.

8.     Plan meals in advance

Planning family meals in advance will help you steer clear of junk foods and will avoid food waste. I like to keep a magnetic note board on the fridge with a family meal plan for the week. Make double and freeze leftovers for lunches the next day. Try to stick to set mealtimes to keep a sense of routine.

9.     Adding Magnesium into your diet

Magnesium is often referred to as ‘nature’s relaxer’, and it’s an important nutrient to ensure you are adding to your diet to keep anxiety at bay. Food sources include dark chocolate, nuts, seeds and leafy green vegetables. You could also try a magnesium spray such as the Better You magnesium oil spray. If you want to supplement orally, ask a GP or health practitioner for a magnesium test before supplementing so your dose can be personalised.

10.  Limit snacks.

Reports have shown that since the original lockdown, snacking has increased due to a lack of routines and boredom[2]. Too much snacking can disrupt your digestion and lead to weight gain. Instead, try to focus on balanced meals and leave at least 4 hours between eating to allow your digestion system a break. If you really need a snack, make sure it’s high in protein to regulate blood sugar levels.

What are you doing to keep healthy?





References:

[1] https://www.researchsquare.com/article/rs-21211/v1?fbclid=IwAR1C2ldOIcMZX_5q4Fz06JeGOgeEUIFk_n98Ktz3NDifqboRXR0xz2tPNBI

[2] https://biteback2030.com/sites/default/files/2020-06/BB2030%20Covid-19%20Report%20V2%5B1%5D.pdf