27/03/2020
Good day everyone!
Hope you are all well. I have been thinking about the best ways to support friends and clients through this period of isolation. In Western countries, we haven’t experienced anything as such and, the closest exposure of epidemics in other parts of the globe has been through the news, most likely with compassionate eyes and heart for those who were suffering and dying, but so far away from our daily lives.
Now it’s us shut in our homes, rooms and, especially in reality such as the one i am living; if we are lucky we have a backyard garden where to enjoy fresh air for more than the allowed outside time.
As a nutritional practitioner interested in mental health and dealing with my own, my thoughts go to ones that find themselves dealing with their mental issues.
It is disruptive for everyone to have their daily routine and habits taken away for an indefinite period of time and just this can increase anxiety or depression in certain individuals.
Beside the first days, when i enjoyed watching movies till 3am and having lunch at 4 pm, to reduce anxiety I have found it easier to stick to a morning and afternoon routine, studying, attending webinars and focusing on how I want to switch my practice to an online one only. Only checking the news in the morning and evening, same for social media.
To reduce the "cabin fever” effect, as I am a very active person myself, I go running daily and working out, also to take advantage of the beautiful sun rays of these last days.
Never seen London so sunny, folks! ;-)
As someone who had been suffering from EDs, I am also sensible to the fact that many of us can get into a calories overload or calories restrictions as a copying mechanism to adjust to this new reality. I do recommend to have 3 set meals (add as much fresh veggies, fruit, nuts&seeds as you can) and try not to snack much in between meals. Favour grains/ such as buckwheat, quinoa or amaranth or also corn instead of wheat, as many of us struggle with slow digestion, bloating and above all, inflammation.
Foods that help with depression: go for colourful veggies! Peppers, squashes, green leaves, purple cabbages, pumpkin seeds, h**p seeds, flax seeds (and their oils), as well as protein-rich foods.
Decrease your caffeine and sugar intake as they give you the spike but also the crash, increasing irritability. Now that most of us don’t have to commit to crazy working hours or commuting, it is a good time to have one less coffee or one less of those cookies!
Try green tea instead.
Even if it’s harder to find food in the mainstream supermarkets, it is still possible to order from whole sale markets and vendors that also started to offer their produce online.
Relaxing Teas / herbs (to tackle anxiety): Pukka Peace blend is my fav at the moment (H**p, Ashwagandha & Spearmint) but also Chamomile, Lavender, Passion Flower (also good for sleeping) and Lemon Balm are very good herbs for calming and relaxing. You can make your own blend!
You can join and do a daily meditation and / or yoga of your preference.
Exercise! Move! Dance in your room / garden / whatever you have available :) Music & movements are the best medicines. Free endorphins and good vibes!
Supplements that can help with focusing and get your daily stuff done:
Theanine & Lemon Balm: helps you focusing while relieving mental stress.
Bacopa Monnieri: enhances attention and focus. Good to increase long term memory. It has few side effects, so please check this one out with a practitioner or look it up carefully before using it.
Gingko Biloba: good both for focusing and improving blood circulation.
5 HTP can help with insomnia as it regulates our circadian cycle and low mood. Dose is 100mg p/day. Do not take if you are on S.John’s Wort or any SSRIs.
Vitamin D3 is last but in fact, one of the essential supplements we should all take both for supporting our immune system and our mood, as lack of this vitamin is often linked to depression.
Stay safe all of you!
