Self-Care stressed as Omicron makes inroads into wellness

New Zealand officially moved into the Red setting of the Traffic Light System at 11.59 pm on 23rd January 2022.

This was due to the discovery of the Omicron variant of Covid-19 in the community.

New Zealand might soon be hit by a tsunami of Omicron cases and the government has asked every one of us to be prepared to self-isolate at home if any member of our household has symptoms or tests positive for Covid-19. As we all contemplate a period of uncertainty, it is very important that we make sure we take steps to ensure our physical, mental, and emotional well-being by prioritising self-care both now as well as during any period of self-isolation that we might be required to undertake.

Self-care is all about taking care of ourselves and is essential for our physical, emotional and mental well-being. Practising self-care can produce positive feelings, energise us, reduce anxiety and help us to stay healthy. In this article, I will talk about some aspects of physical self-care and will discuss emotional and mental self-care in subsequent articles.

Physical self-care includes eating a nutritious well-balanced diet, drinking adequate amounts of liquids to remain well-hydrated, getting sufficient sleep, getting enough exercise, following Covid-19 recommendations such as proper handwashing and sanitising, maintaining social distancing, wearing masks and following the health and safety guidelines of the government, especially when you or someone in your household is self-isolating with Covid-19.

Healthy Diet important

Eating a healthy diet is an important aspect of our physical self-care routine to help us through the Covid-19 pandemic.

In their guidelines for a nutritious diet to follow during the pandemic, the World Health Organisation (WHO) recommends eating a variety of different foods daily including whole grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruits and vegetables as well as quantity of poultry, fish, eggs and low-fat milk. It also recommends that we cut down on sugars and limit salt to 5 grams (1 teaspoon) a day. We are also advised to avoid processed and fried foods that contain industrially-produced trans-fat.

The WHO also stresses the importance of remaining well hydrated, and our target should be to drink between six to eight cups of water or other drinks such as milk or tea but not alcohol, as it has a dehydrating effect on the body as well as adversely affecting our health in other ways.

Paying attention to what we eat and making healthy nutrition a priority is a form of self-care that will contribute substantially to our sense of health and well-being. Along with what we eat, the environment in which we eat, and our eating habits also have an impact on our health. Let us honour our body by eating at regular times, and not skipping meals because we are too busy. Paying attention to the process of how we serve and eat our food makes for a more satisfying experience. Under normal circumstances, when we are following our hectic workday routines, we eat in a hurry – in the car on our way to work, in front of a computer screen while working or on the couch watching TV.

These distractions take away from our enjoyment of the meal and may also cause us to overeat as we do not recognise when we are full and continue to eat mindlessly.

Our nutritional choices are important not only for our physical well-being but also for our emotional and mental health. It is important to note here that there are currently no foods or dietary supplements that can prevent or cure Covid-19 infection. However, a healthy diet can help support our immune systems and help us in our recovery from the virus.

Physical activity

Remaining active during periods of stress and during self-isolation is very important for both our physical and mental health. While some of us may not be able to follow our usual exercise routine like working out at the gym, there are numerous good fitness and exercise routines that we can do from home, thanks to YouTube. A good example of this is the 1/2/3 mile indoor walking routines by fitness trainer Leslie Sansone, which provide a good indoor workout for people of all fitness levels. Try to avoid sitting down and being sedentary for long periods. Just walking around, playing outside with the kids, dancing and even doing housework can help. What is important here is consistency. Exercising for just 30 minutes a day is enough to create positive changes such as improved health and stamina, stress reduction, increased productivity and mental focus, and an enhanced sense of well-being.

Sleep, the stress reliever

Sleep is one aspect of self-care that we tend to neglect, especially when we are stressed or anxious. However, sleep is a powerful stress reliever that helps calm us and regulates our mood. It also increases our productivity by improving concentration and helping us think clearly to make decisions and solve problems.

Sleep also provides essential support to the immune system. For example, when we sleep, our breathing and muscle activity slows down, freeing up energy for the immune system to fight off an infection. My article ‘Irregular sleep impairs the biological clock, physical and mental health’ provides more information on sleep hygiene and good sleep practices.

Though these are difficult times, let us try not to use this as an excuse to stray from healthy lifestyle choices. Self-care is not about self-indulgence. It is about investing in our own health and well-being so that we are better able to cope with the turbulent times that we are facing and also help and support our loved ones to do the same.

Sandhya Govind is a Naturopath by qualification and professional and a multi-talented person. She creates the Indian Newslink Crossword and Word Search puzzles every fortnight. She lives in Auckland.
Disclaimer: The above article should not be used for personal medical advice. If you are worried about your health, please talk to your doctor who is familiar with your medical history and your medical needs or consult with other qualified health care professionals.