1. Focus on self-care
It’s not selfish to prioritise your physical and mental health – if you don’t, you can be of little use to others. Stress is a major contributor to almost all health problems, from heart disease and obesity to diabetes, digestive disorders and depression, and the Covid-19 pandemic has increased it enormously through uncertainty and financial and other fears. The South African Depression and Anxiety Group (SADAG) reports that calls to its helplines have soared from 600 a day pre-pandemic, to 2 500 a day. Make ‘me-time’ daily to reconnect with yourself and your priorities (like health and family), and to consciously relax through deep breathing, yoga, meditation, exercise and if need be, counselling. Contact SADAG for guidance and support (0800 21 22 23, SMS 31393 or visit www.sadag.org).
2. Eat leaner
Consumer surveys show people in most countries have snacked more and eaten more in general while living with lockdowns. Edging now towards a new normal, it’s important to shed excess kilos. When you’re overweight, you need more blood to supply oxygen and nutrients to your body, your body needs more pressure to move it around – and high blood pressure is a common cause of heart attack, says the Heart and Stroke Foundation of South Africa.
Packing fat around your midriff is especially dangerous, putting you at three times the risk for cardiovascular disease than if you carry it mostly on your thighs. The foundation advises lots of vegetables and fruit, whole grains, regular vegetable protein (legumes, beans), a little animal protein (lean meat, fish twice a week), some unsaturated fat (avocado, raw nuts) and omega 3 fatty acids to protect your heart (fatty fish like salmon, pilchards and sardines; flaxseeds and walnuts). Avoid processed foods, foods high in sugar, salt and trans fats.
3. Drink more water
Hydration is essential for your body and brain to function optimally, so aim for eight glasses a day. Don’t wait until you feel thirsty – by then you’re often already dehydrated, says Durban dietitian Natalie Bowden. Drink small amounts often. Plain tap water is best, filtered if you can afford a filter jug or other system. You can always added sliced fresh fruit like lemon or strawberries, or cucumber, celery or mint for flavour and added nutrients, but wash them well first. Drink a glass first thing when you wake to help peristalsis and encourage a morning bowel habit. And stop drinking water about three hours before bed, or your sleep may be disrupted by visits to the loo.
4. Move daily
It truly takes as little as 30 minutes of exercise a day, five times a week to release feel-good endorphins, relieve stress, boost cardiovascular health, help manage weight, and improve your mood, focus and sleep. Do what you enjoy (dancing, gymming, cycling), so you keep doing it, but simply walking briskly or swimming will tick the boxes, says Benoni cardiologist Dr Nivarthi Maharaj. If possible, boost it with interval training – short bursts at high intensity, when you push yourself hard for half a minute, such as doing sprints or squats on a walk.
5. Keep practicing the protocols!
Wearing a mask, social distancing and washing your hands frequently will help keep you safe not only from Covid-19, but from flu and other air- and surface-borne illnesses. And if you haven’t yet done so, get vaccinated and go for your booster when it’s due. Vaccines have been shown in controlled trials and in the evaluation of national vaccine programmes (such as in the UK) to reduce severe disease and mortality by up to 95-97%, says the National Institute for Communicable Diseases (NICD).
Click here for more information on getting vaccinated.
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