Wellness in the Times of COVID19
COVID-19 infection is widely spreading across the globe since a year. We have to fight this pandemic not only physically but also mentally. For fighting against this virus we have to be both physically healthy and positive by mind.
Health awareness is especially important during this difficult time. The problem is that most people only focus on their health and immunity when there is pandemic. Lifestyle changes have to be a permanent part of your life. When you start healthy lifestyle change first you have to change your old mindset and give time to your body to accept the change. There are no short cuts in journey to wellness. Here are some lifestyle changes that gives you healthy body and mind.
1) Start Your Day Right: Start your day by rubbing your palm to generate heat and gently massage your face. Be grateful for a new day and meditate. Drink warm water to flush out your toxins, do yoga or exercise whatever you like early in the morning.
2) Gut Health is Key to Immunity: Improve your gut health because gut health is root of your overall wellbeing. For healthy gut you can add micro-nutrients in your daily meals. Yogurt is an excellent source of friendly bacteria, also known as probiotics. Improving gut health, you can eat more whole grains, nuts, veggies, beans, and fresh fruits.
3) Eat Raw: Eat raw uncooked foods daily because raw foods contain high fiber which is important for your digestive system. In raw foods, you can take sprouts salads, veg juices, raita or only fruits. Ideally, 50% of your total food intake should be in form of raw food. (Read my blog on eating raw until lunch and its benefits.)
4) Stay Hydrated: 70% of our body is water. Hydrate yourself as much as you can and also drink infused water and lemon water (without sugar). Water helps in digestion, absorption, circulation, creation of saliva, transportation of nutrition and maintenance of body temperature.
5) Limit sugar and salt. Do not consume processed sugary foods like pasta, cookies, cakes etc. Eat natural sugar which you easily get in fresh fruits. Have one seasonal fruit first thing in the morning. For salt, you can use rock salt or iodized salt in limited quantity. Black paper powder is also good instead of salt for salad.
6) Eat Healthy Fat: Eat healthy fat such as nuts, seeds peanuts, avocado almonds. Add Ghee, the super fat, in your daily meals. Ghee has SCFA (short chain fatty acids) which helps in fat burning from stubborn fat areas of the body, aids healthy bacteria in gut, and improves the health of your heart. Ghee also reduces the glycemic index of food.
7) Embrace Natural Herbs and Spices: Natural foods and some spices are best for immune system. Ayurveda recommends addition of turmeric, garlic, ginger, methi, shatavri etc. in food preparation. Some of these can be taken in powder form or mixed with honey and consumed.
8) Control Portions: When your mobility in lockdown is limited adjust your food portion according to your activity levels.
9) Sleep well: 8 hours of sleep is greatly beneficial for health. Good sleep relieves your stress level and lower risk for serious health problems. Good Sleep improves your mood too.
10) Work it Out: Exercise makes you not only fit but also makes you healthy. Doing pranayama, yoga meditation brings positive energy in your life. Do exercise daily in line with whatever suits your body. Aim for atleast 30-45 minutes of work out atleast 4 to 5 days a week.
If you are recovering from COVID-19, your body and mind needs time to recuperate, so take it slow, and follow the above guidelines after consulting your doctor. Being happy and staying positive is the key to fight against Covid19.