These are unprecedented and worrying times as the Coronavirus continues to seep across the world. No doubt you’ve been bombarded with tons of information about how to practice good personal hygiene to limit the spread of the virus and have also seen the tons of material regarding social distancing and self-isolation. All these points are invaluable to keep you and your communities safe. However, one thing that is most left from the conversation is the effects all this may have on mental health. For some of us, the anxiety around the uncertainty and panic is already overwhelming. As the situation progresses the Government continues to advise (and probably soon to enforce) self-isolation and social distancing which may last for many months. As naturally social animals, humans crave interaction with other humans with numerous studies showing that we are wired to connect with other people. Take away social interaction and people may see their mental health deteriorate drastically with the risk of psychosis and depression significantly increased. For our community, we’ve put together some useful suggestions that will help you manage your mental health during the outbreak.
In exercising their power to limit social contact, the government has decided to shut all social venues including restaurants, cinemas, and gyms. Gyms are notorious for spreading viruses, bacteria, and disease and so was not surprising the Government decided to close gyms as a way of limiting the spread of coronavirus. However, that doesn’t mean you can’t exercise, and in the comforts of your own home you can still get that workout – with good reason to do so. Exercise does not only condition the body but also conditions the mind. There is a significant body of evidence that shows exercise can increase self-esteem, reduce depression, improves sleep quality, and relieves stress.
Check out this video by Bowflex to see 5 of the easiest workouts you can do at home.
Learn About Your Well-being
Managing your mental health is very important. However, to truly understand how to manage your mental health you also need an understanding of it. The Science of Well-Being is a free course being offered by Yale University. In the course, you will engage in a series of challenges designed to increase your own happiness and build more productive habits.
Meditation has been practised for hundreds of years. Meditation teaches mindfulness and can lead to mentally clear and emotionally calm states. Headspace is the market leader on meditation with the brand producing super helpful material and guides. Here is a link to their Mediation for beginners’ class. You can also view the class below.
Eating well has been linked to feelings of wellbeing and can reduce the likelihood of depression. That aside, we all know the importance of nutrition for our physical health and so it is imperative to get a well-balanced diet. Although panic buying has probably turned your weekly food shop into a bit of a frenzy, there are still many local food shops that specialise in ‘World Foods’. At these shops, you can find some of the below produce more readily available.
Raw okra is 90% water, 2% protein, 7% carbohydrates and negligible in fat. In a 100 gram amount, raw okra is rich (20% or more of the Daily Value, DV) in dietary fiber, vitamin C and vitamin K, with moderate contents of thiamin, folate and magnesium (table).
Raw yam has a moderate nutrient density, with appreciable content (10% or more of the Daily Value, DV) limited to potassium, vitamin B6, manganese, thiamin, dietary fiber, and vitamin C (table). But raw yam has the highest potassium levels amongst the 10 major staple foods of the world (see nutritional chart). Yam supplies 118 calories per 100 grams. Yam generally has a lower glycemic index, about 54% of glucose per 150 gram serving, compared to potato products.
Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), with moderate contents of other micronutrients, including vitamin B5, vitamin B6 and manganese (table). When cooked by baking, small variable changes in micronutrient density occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving.
Plantain is 32% carbohydrates with 2% dietary fiber and 15% sugars, 1% protein, 0.4% fat, and 65% water, supplying 122 calories in a 100-gram serving (table). Raw plantain is an excellent source (20% or higher of the Daily Value, DV) of vitamin B6 (23% DV) and vitamin C (22% DV), and a good source (10–19% DV) of magnesium and potassium.
Kidney beans cooked by boiling are 67% water, 23% carbohydrates, 9% protein, and contain negligible fat (table). In a 100 gram reference amount, cooked kidney beans provide 530 kJ (127 kcal), and are a rich source (20% or more of the Daily Value, DV) of protein, folate (33% DV), iron (22% DV), and phosphorus (20% DV), with moderate amounts (10-19% DV) of thiamin, copper, magnesium, and zinc (11-14% DV).
Finally – why not get creative? Unfortunately, many of you won’t be going to work, places of study, or places of leisure due to the restrictions on your movement. No doubt this will produce boredom and will have you twiddling your fingers thinking what to do. Well, why not use those twiddling fingers and get creative. Have you ever wanted to design your own clothes, wanted to start painting, wanted to create your own home décor – but simply didn’t have the time? Now is the perfect time to get the creative juices flowing and to follow that passion you’ve been burying. Once all up and ready, feel free to sign up to Ebonyx and earn some revenue.
We are not being paid affiliate or referral fees for any of the above. Our community are important to us and so we’re sharing these in the hopes that you benefit. If you do find them useful, please forward this to your friends and family. As a community, we all need to pull together during these testing times.