I feel there needs to be more focus on health and positive lifestyle actions from the government rather than solely focusing on controlling the virus.
The virus isn’t going away anytime soon, so I encourage you – athletes and non-athletes – to reflect on your habits. Look at what you’re doing (or not doing) to support your body in fighting any virus or other microorganism besides practising social distancing, using a mask, and regularly washing your hands.
Here are some questions to ask yourself:
Aim for 7-8 hours a night. If you struggle with this, see if you can incorporate a nap (20 minutes) during the day.
Stress isn’t going anywhere either, but there are ways we can manage it and implement strategies to help reduce it. An easy one: when you’re feeling stressed, take three deep breaths – you’ll instantly feel a bit better and calmer. Other strategies: take regular short breaks from work, have a routine in place, and find an activity that restores you like Pilates, Yoga, general stretching, mindfulness, taking a hot bath, and so on.
Focus on whole foods and minimise overly processed foods and refined carbs. Think anti-inflammatory foods and spices too: vegetables, leafy greens, fruit, nuts and seeds, olive oil, oily fish, ginger, turmeric, black pepper and cinnamon – are you getting enough of these sources in your diet? Experiment and find some joy in cooking. If cooking is an added stress for you, plan your meals so you know what to cook in advance. Cooking in batches also saves time. Think about your eating routine. It’s easy to snack at home, and most people don’t need it. But if you do need a snack, choose something nourishing (fruit and nuts/nut butter, a small bowl of natural yoghurt with nuts/seeds and berries, a homemade slice of banana bread, roasted chickpeas, veggies and hummus, boiled eggs, dark chocolate and nuts, and so on). I also recommend giving your gut a rest and fasting overnight for 12-14 hours.
Limit your alcohol and caffeine intake. It’s so easy to overdo it while we’re spending more time at home. Same for sodas and other sugary drinks. Instead, prioritise your water intake. If you don’t like drinking plain water, try infusions like fresh mint and cucumber or lemon and ginger for some added flavour. Herbal teas are good too.
I would usually recommend getting vitamin D levels tested, but during the winter months, and especially during lockdown, many people are at risk of vitamin D deficiency in the UK. Now with COVID-19, there is evidence to suggest that vitamin D supplementation may support a healthy immune response. If you’re an athlete subject to drug testing, always check that your supplement is Informed-Sport approved (get in touch if you need help). The NHS recommends 400IU (10 micrograms/day), but that amount is not meant to optimise vitamin D levels, only to prevent severe deficiency. They also don’t recommend more than 4000IU (100 micrograms/day) as it could be harmful. I usually recommend 1000IU/day but consult your healthcare professional. It’s hard to get enough vitamin D through food but if you don’t like taking supplements, choose mushrooms enriched with vitamin D under UV light exposure. You can do the same with regular mushrooms by placing them on a windowsill for 30-45 minutes under the sun (if there’s any!).
It’s easy to become more sedentary during lockdown, but there are ways to integrate more movement throughout the day. For example, when you’re taking a short break from work, walk around the house for a bit, do a set of squats or some stretches. Exercise is also essential – both aerobic and resistance-based. If you find it hard motivating yourself, join online classes or get a personal trainer who has pivoted to online training. Try and get out into the fresh air if you can. Be careful not to overdo it as doing too much exercise can compromise the immune system. Think of the word ‘balance’ when it comes to exercise. For athletes, training during lockdown can be very frustrating. But try and see it as a chance to learn a new skill or focus on your weaknesses.
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