On The Cover 12 Ways To Be Healthy & Happy At Home
Don’t let lockdown get to you! Try out our easy, positive tips
1 Move It!
“It’s very important to keep moving,” stresses Monique Eastwood, personal trainer to the stars. “By increasing the amount of movement in your day, such as using the stairs, walking faster and moving around the room when talking on the phone or texting, you’ll improve your weight and also your heart, lung and digestive health. And build an exercise routine into your day. Thanks to on-demand online exercise classes, it’s never been easier to schedule workouts.”
2 S-T-R-E-T-C-H
“Stretching can go a long way to maintaining mobility and reducing the risk of back pain and injury,” says award-winning osteopath Anisha Joshi. “Take a couple of moments to stretch, both in the morning and before bed. The Child’s Pose is one of my top stretches for improving spinal health. Simply lower your bottom onto your heels and stretch out, reaching forward with your arms.”
3 Make Time To Play
Reduce stress, boost brain power, top up sagging energy levels, bolster immunity and increase happy feelings by doing something simply for the fun of it! “Having a laugh triggerss a range of healthy changeschanges,” ” reveals leading nutritionist Dr Marilyn Glenville.
How about joining an online rock choir, rediscovering hula-hooping or disco dancing in your kitchen? Alternatively, schedule playtime into your evenings by digging out your long-neglected board games, dominoes or even Twister!
4 Have A Spoonfu ul Of Honey
If f you’ve got a cold or a non-Covid cough, c a daily dose of honey can be more effectiveffi than h antibiotics or cough medicines. “Research has found that honey helps relieve the symptoms of upper respiratory tract infections,” explains Alex Glover, Holland & Barrett’s expert nutritionist. “It’s thought to be linked to an enzyme in honey that generates a mild antiseptic which helps destroy unwanted bacteria and soothe sore throats.”
5 Stay Connected
“Human beings are tribal animals,” says GP Dr Dawn Harper. “We’re designed to be social and interact with others, which is why lockdown restrictions can be a huge pressure, especially for people who are on their own.”
If you’re spending more time at home than normal, it’s important to contact friends and family regularly. “Keep in touch by letters or emails, regular phone calls or video calling,” suggests Dr Harper.
6 Sleep Well
If you’re finding it difficult to nod off, nutritionist Rob Hobson suggests a bedtime snack – a small bowl of milky porridge, rice cakes with nut butter and sliced banana, or yogurt with fruit. “These combinations contain magnesium, which helps the body relax, and vitamin B6, which aids production of sleep-inducing melatonin,” explains Rob, author of The Art Of Sleeping.
7 Share Your Worries
A new survey from Simplyhealth found that 49% of women feel their mental health has suffered since lockdown measures were introduced.
“If you’re feeling more anxious than usual, ask for help,” advises Dr Dawn Harper, an ambassador for Simplyhealth, which recently launched a free health and wellbeing app, SimplyMe. “Some people find it easier to confide in a friend but if things are more serious, book a telephonep call with yyour GP.”
8 Take Vitamin C
Vitamin C boosts immunity but it also helps improve poor circulation, which can cause cold hands and feet and, in some cases, high blood pressure. “One of the lesser known benefits of vitamin C is its ability to support healthy blood flow, which can be adversely affected by cold weather,” reveals LloydsPharmacy pharmacist Anshu Kaura.
“As the body can’t store vitamin C,, yyou need a ‘new’ intake of this nutrient evver y day. The NHS recommends citrus fruits, red/green peppers andd berries, but vitamin C can also be found in broccoli, Brusselss sprouts and potatoes.”
9 Perfect Your Posture
Too much sitting is bad for your health, so aim to spend as much time on your feet as possible. “When standing, your head should be balanced directly above your body, not tilted forward or tilted back,” says Sammy Margo, physiotherapist for WWW.MINDYOURBACK.COM. “And when you’re sitting watching television or reading, there should be a line from your ear though your shoulders to your hips. Sitting with your bottom pressed back into your seat should help.”
10 Breathe!
Throw open your windows for 15 minutes every morning to let the stale air out and healthboosting, mood-enhancing fresh air in! To further boost your mood, if possible, go for a 20-minute lunchtime walk, which will help you relax, lower your risk of seasonal affective disorder (SAD) and stretch your legs.
11 Exercise Your Eyes
If you’re looking at a screen for hours, your eyes aren’t getting enough exercise. Give them a regular workout with the 20-20 Rule – after 20 minutes of screen time, look 20 metres ahead for 20 seconds.
12 Winter Weeding
Don’t restrict gardening to summertime! A survey by The National Garden Scheme found that 92% of people consider their gardens and outdoor spaces, including window boxes, to be “extremely important” to health and wellbeing during lockdown. “Access to green spaces can play a vital part in our ability to cope in a crisis,” said George Plumptre of the National Garden Scheme.