We’re all feeling the profound effects of this pandemic. Caring for our physical and emotional wellness has never been so paramount. This is a powerful opportunity for us to truly take care, to rededicate ourselves to our health. I’d like to share 6 things that all of us can do to fortify our wellbeing right now.
1) Nourish your body with with nutrient-rich foods
Nourish yourself with a nutrient-rich diet full of whole foods and lots of vegetables and fruit. Reach for the rainbow! Try to add as many different brightly colored veggies as possible. Be sure to eat plenty of healthy fats and also include plant-based proteins and whole grains, while eliminating processed foods as much as possible. Avoid excessive sugar, refined white carbs, caffeine, and alcohol, while still allowing for pleasurable indulgences.
2) Sleep well
Quality sleep is more important than ever. It’s a crucial foundation for our health and wellbeing. Optimize your sleep habits. Commit to 7-9 hours of sleep nightly and maintain natural sleep rhythms, keeping consistent bedtime and waking time. Eat dinner at least 2-3 hours prior to bed and avoid snacks after dinner. Unplug and turn off all electronic devices at least 1-2 hours prior to bedtime. Create a relaxing nighttime ritual, such as soaking in a hot bath or reading a pleasurable book. Magnesium glycinate 300-400 mg nightly can also be supportive.
3) Move your body
Exercise is a boon for both physical and mental health. Actively moving our bodies for at least 20 minutes a day will do your mind and body a world of good. While you may not be able to do your normal exercise routine right now, get creative and try new things. Stream an online yoga or Barre3 class. Enjoy a glorious hike in the hills or a long beach walk (while responsibly keeping your distance from others). Dance to your favorite song! Move as much as possible throughout the day. Even a quick New York Times 7 minute workout between Zoom calls will give you a lift. Keep moving!
4) Cultivate a mindfulness practice
In addition to moving our bodies, we also need to be still. Meditation has been scientifically proven to decrease inflammation, improve immunity, reduce anxiety, improve mood, and benefit sleep. Start short and sweet. Even 5 minutes a day is beneficial. Meditation apps, such as Calm or Headspace, can make it super accessible. Join a live guided session, such as Ten Percent Happier’s free daily offering. Or do a quiet walking meditation. I personally don’t know how I would have survived these past two months without NuCalm, an amazing “meditation” device. I can’t wait to offer it to you at W E L L soon!
5) Get a dose of nature every day
Nature is a powerful healer. This is the ideal time to reconnect with the natural world. Nature awakens our senses and is truly rejuvenating. Never have I been so grateful to call Santa Barbara home! Enjoy a hike in the local mountains (the wildflowers are blooming!), stroll along the beach, have lunch in the park, plant a mini vegetable garden, or stand under an oak tree. Indulge in the outdoors as much as possible right now (with sun safe precautions). Step outside, touch the ground, feel the sun on your skin, and take a deep breath of fresh air.
6) Laugh + play
Laughter and play are the perfect antidote to stressful times and are essential for our wellbeing. It may at times feel inappropriate to enjoy ourselves, but we need to remember that pleasure is a vital life force. Laughter is truly healing. Laugh out loud if possible! Do something you love, something that makes you feel really good, for at least 15 minutes each day. Blast your favorite feel-good song and dance like a maniac. Find what brings you joy and make it a priority. Every. Single. Day.
This is the time to take gentle but powerful care.
“In the middle of every difficulty lies opportunity.” ~ Albert Einstein