Reclaiming your mind & body in the wake of COVID-19
During the COVID-19 pandemic, many aspects of life came to a standstill. While more than half a million Americans lost their lives, others lost loved ones, livelihoods and normalcy in a lockdown that lasted more than a year. Compounded by grief and fear, the stagnation affected many people’s physical and mental well-being.
In a recent survey by the American Psychological Association, nearly half (48 percent) of American adults reported feeling a higher level of stress during the pandemic, and nearly one in four (23 percent) reported drinking more to cope. The majority (61 percent) of people surveyed said they experienced undesired weight changes, with the average weight gain of 29 pounds. Two in three adults (67 percent) reported sleeping more or less than they wanted, and nearly half (47 percent) said they delayed or canceled health care services. The APA now warns that the stress and people’s unhealthy ways of dealing with that stress could lead to a second pandemic that would take much longer to recover from for many individuals.
As a board-certified nutritional health coach and state-licensed alternative therapist, I saw it all in my clients -- worry, stress, fear and grief. Many of them developed severe stomach issues, weight gain and depression. I found myself providing much of the same basic advice for self-care that I would like to share with members of my community.
Here are five easy ways you can start taking back your mind and body right now:
1. Reduce caffeine and sugar. Drink up to one cup a day. Replace coffee with roasted green tea. Although green tea contains caffeine, it is alkaline, whereas coffee is acidic and causes high levels of acid in the stomach and potentially poor digestion and hydration. When you are ready, replace the green tea with a soothing herbal tea, like chamomile, which contains the antioxidant apigenin, which promotes relaxation and sleep, and lavender, which alleviates anxiety and calms the fight-or-flight response. Replace sugar with monk fruit, if you need a sweetener. You can find it in powder or liquid form at stores. Monk fruit gets its sweetness from antioxidant mogrosides that are low-glycemic and reduce oxidative stress, which can lead to disease.
2. Eat more whole foods. The body does not easily recognize processed foods, and so it has to work hard to digest them, which causes a lot of stress. Additives and fillers also can make us sick, and then we become hungry again in a few hours. Whole foods in their natural form is what sustains us and keeps us satisfied. Nature -- not factories -- is the best food producer.
3. Add prebiotics to your routine. While probiotics replenish the good bacteria in your gut, prebiotics feed it. Prebiotic powders can be added to water or tea. They aid digestion, provide gas relief and support the immune system. Fermented sauerkraut and kimchi also are great foods that contain prebiotics, but if you suffer from histamine intolerance, you need to stay away from them and stick to the powders.
4. Soak in a salt bath. Something as simple as soaking in a hot salt bath for 15 to 20 minutes has many benefits. It soothes the body and mind, helping to relieve insomnia. It also pulls toxins out of the skin, while moisturizing it. Add some rose petals or lavender flowers, light a few candles and play soft music, and it can be like having a spa day at home.
5. Get moving. Walking is the best way to get the body moving. Start with 15 minutes a day and work up to an hour a day. Gentle and restorative yoga also is good for beginners and gets the blood circulating and the muscles stretching and releasing harmful lactic acid and tension. Remember to listen to your body and do what feels good.
Though many of us are still coping with the grief and stress from the pandemic, hope is on the horizon. By taking a few steps, we can begin the journey toward reclaiming our physical and mental health. It’s important to recognize that it’s never too late to start.