Five tips for keeping well while staying indoors
A Co Wexford based eating disorder specialist is advising people who are struggling with weight issues during the Covid-19 lockdown to put a structure on their food in-take and go easy on themselves.
Michelle, who has recovered from an eating disorder and has over 13 years experience working in the area of eating disorders in a holistic setting, said: ‘The coronavirus is understandably causing a lot of stress and anxiety at this moment and if you are experiencing an eating disorder this will be heightened even more due to the lack of structure and control. Living with an eating disorder is full of fear and panic and individuals with eating disorders may be at a high risk of relapsing due to self-isolation or quarantine.’
With gyms been closed and a limit to 2km radius, this can increase the fear and panic of weight gain which can bring on dietary restriction or purging, she said.
‘Bulk buying of food in the pandemic can lead to a trigger to overeat and binge on food that may not have been normally in the home. It’s important to note that eating disorders thrive in isolation; this can create yet another obstacle for an individual to overcome at this time such as avoidance of social eating and body exposure, which in recovery leads to improved interpersonal skills.’
She said a common feature with eating disorder clients is the overvaluation of shape and weight. ‘Isolation prevents a person facing these important factors, which can drive them more into the eating disorder. Another factor to take into account is that eating disorder may have coexisting mental health conditions (co-morbidities) such as depression, OCD, anxiety disorders and substance abuse. The pandemic may highlight the comorbid condition and this may lead to an increased negative impact on the eating disorder mindset.’
Michelle, who is a member of the National Centre for Eating Disorders in the UK and Academy for Eating Disorders, said structure is very important.
‘Keep a structure for your food/meal plan. Have three main meals and three snacks a day. Stay in touch with your treatment team at this time. A lot of therapists have moved online. Reach out and see if this is available for you. Read over your therapy and recovery notes. Use Covid-19 as a chance to challenge yourself around food and your recovery goals. Avoid some of social media if it is a trigger for you. I can honestly say at this time it will be a trigger for anyone going through an eating disorder. Our news feeds are being constantly fed with diet culture and fitness memes.’
Michelle advises people to look at their compulsive exercise mentality. ‘Doing nothing can be a trigger that leads to feelings of being lazy. Bring in awareness of distorted thinking around the eating disorder mindset. It’s Ok to rest, to do nothing and eat. It is very important not to restrict food when you are self-isolating. Your body and brain still need good nourishment to sustain its daily function. Give yourself permission to have downtime at this time. We may be self-isolating but we are not alone. Reach out to family, friends and colleagues for support.’
Michelle offers therapy for those struggling with food, body image and weight issues, including anorexia, bulimia, disordered eating, obesity and ARFID (Avoidant/Restrictive Food Intake Disorder).
She has a unique insight into eating disorders, having first-hand experience, and her own journey brought her on the passionate road to helping others. See www.michelleogorman.com, email: Info@ michelleogorman.com or call 086 0205172.
During the COVID-19 pandemic, older people are being advised to stay at home and limit social contact with others. This is to protect ourselves from coming into contact with COVID-19. For some, it might make us more ill due to existing health conditions or because of our age.
Also, some of us are shielding ourselves from the virus because we may care for someone at risk and want to minimise the chance of passing it on. This means we are spending lots more time at home.
Changes in our normal lives like this can make us feel bored, lonely, isolated and frustrated. This is understandable and these feelings may affect our mood and cause some of us to feel low, worried or have problems sleeping.
If you spend a bit of time thinking about some positive things you can do now, while you are at home, it will help you to stay both mentally and physically healthy.
Here are five suggestions for feeling well while cocooning at home.
1. KEEP CONNECTED: Try phoning a friend or family member. Agree a time and day when you will chat again. If you are unable to use video calling, ask a friend or family member to show you (whilst of course keeping social distancing). Write a letter or a card and ask a family member to post it for you. This will keep you in visual contact with friends, family and of course those special grand children that grow up so quickly.
2. LEARN SOMETHING NEW: Continued learning during difficult times builds confidence, encourages social contact and creates a more active life. Read a book and ring a friend to tell them about it. Use the internet or ask someone to show you. You can visit online galleries or museums, join your local library and get e-books, e-audio books, e-newspaper and e-magazines.
3. KEEP ACTIVE: Physical activity is really good for health and mental well being, helps reduce stress and improves your sleep and quality of life. As shown in last week’s newspaper, strong muscles help maintain bone health as well as protecting your joints. If you are concerned about suitability of these exercises for you, please consult with your GP via phone to discuss.
4. NOTICE: If you take some time to enjoy the moment you are in right now and look around, you will feel better. Spend time doing things you enjoy. This might include reading, cooking, listening to your favourite radio programme or watching TV. Try spending time with the windows open to let in the fresh air, arranging space to sit and see a nice view and get some natural sunlight or to go outside and remember keeping the advice of social distancing.
5. GIVE: Doing just one act of kindness once a week can lead to increases in your own wellbeing. Remember that call to a family member or friend might not only help you but that other person also.
Finally try to eat healthy, well balanced meals, drink enough water, exercise regularly and get a good night sleep. Keep safe everyone.