COVID-19 has wreaked havoc on our lifestyles – we’re staying in (and we implore you to, as well). Life has changed. Drastically. While it’s not permanent, it’s a big shift, and we’re all feeling it. While you’re doing the right thing (spatial and social distancing + self isolating), we’re updating you with what you need to know about all the things you love. How you can still eat, drink, consume, watch and buy the things that bring you joy. How you can continue to support Australian businesses, artists, creators, makers and more. How you can stay amused, active, educated and entertained at home. How we can all stay connected to the things that make us us.
In a new time of social distancing and closure of gyms and sport centres, many people are at home and forced to reconsider the non-essential outings. Even with restricted access and a slower social calendar, we have plenty of options at our disposal to boost our immunity and make sure our energy levels aren’t impacted.
We sat down with Eloise Wellings, two-time Olympic runner and three-time Commonwealth Games athlete and Ubiquinol ambassador, to talk about how she maintains energy in this period of isolation.
Here are some of her top tips and tricks that will help you protect your health and wellbeing and stay energised in isolation.
- Eat Well & Clean.
Try to cover all the nutritional bases when cooking for yourself and your loved ones and eat the right types of food. Foods like salmon, kale and blueberries are all full of antioxidants, vitamins and omega-3s fatty acids – all essential nutrients to keep you feeling your best[1]. Feeding yourself the right fuel is the first step to making any changes in your body and in your mind, so try and add some complex carbohydrates, like brown rice and sweet potatoes, and lean protein to give you the energy you need. Complex carbohydrates provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.
Incorporate foods that are high in B vitamins, like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, these foods are all important for our brain and its happiness chemicals, serotonin and dopamine[2].
- Cultivate a good sleeping pattern.
Getting enough rest is key to an energised day, which is sometimes easier said than done with all that is going on in the world. Just like our schedules for eating, working and exercising, it’s important to sustain a regular sleep routine.
For me, getting 8 hours of sleep means trying to pack it in early shortly after tucking my kids into bed and instead tackling my chores refreshed and early the next day. It’s all about balance, and no one day is ever the same, so this will change depending on my work and family commitments, but an early morning rise means peace and quiet, and starting my day on the right (energised) foot instead. Over time, poor sleeping patterns can lead to a range of problems including high blood pressure and stress levels[3]. If you’re finding it difficult to get to sleep because you’re lying awake worrying, try to limit your consumption of the news before bed. Make sure to switch off your digital devices as these can also disrupt your ability to turn off and get some much-needed rest and relation.
TOP TIP: Aim to go to bed the dame time every night, following the same pattern, whether it’s a bath after the kids have gone to bed or reading. If you keep your bedroom cooler and regulate the temperature throughout the night, you will find your overall sleep quality will improve.
- Exercise.
Exercise releases ‘feel good’ chemicals called endorphins which can greatly affects both our mood and energy levels[4]. Team sports may be off the agenda, but you can certainly still exercise on your own. For anyone looking to get back into an exercise routine, it’s important to listen to our body’s signals and not beat yourself up if some days are more consistent than others.
While I have a strict regimen as an Olympic athlete, exercising 2-3 times a day normally, some days I have less energy than others. Consistency is key. Building an exercise habit that works for you is crucial to getting the outcomes that you want from your exercise routine. Everyone should aim to fit in at least half an hour of exercise each day to increase your heart rate and get your body moving. Even if it is just a brisk walk to and from the bus stop, a lunch time walk around the block or even dancing– it’ll make you healthier and far more energised.
Many fitness instructors — yoga and Pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection.
- Give your body all the help you can.
We all need a little boost now and again. Even though I have a pretty well-balanced diet, I also normally take two supplements to support my body on a cellular level. The first is Ubiquinol, which is the active, more readily absorbed and effective form of CoQ10, which I take daily. Ubiquinol, the active form of Coenzyme Q10, is a potent antioxidant responsible for energy production in each cell of our body and is vital for supporting optimal health and energy levels[5]. After you reach the age of 20, the levels of CoQ10 that your body is able to produce drop dramatically which makes it harder to recover from workouts. With my rigorous training schedule and being a mother of two small children, the need for ongoing energy and muscle recovery support increases significantly! I also take Magnesium as it helps to relax my muscles during training and also helps with muscle fatigue and cramps.
- Social Connection.
Now more than ever, we need our friends. Evidence shows that social connectedness is as important for our health as diet, movement and sleep[6]. No, you can’t have a dinner party or a picnic in lockdown — in person! But not all social interactions have to be face-to-face to be meaningful. Try recreating them through video calls — you could organize a virtual dinner via apps like Zoom, Houseparty or good old Google Hangouts, or take a friend on a virtual walk or do a housebound activity together, like craft or drawing. We are meant to be social. Connection and communication are important ways of defusing stress so that we don’t take these worries and concerns to bed with us. Think of it as being distantly social.
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
[1] https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet#TOC_TITLE_HDR_2
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913764/
[4] https://link.springer.com/article/10.2165/00007256-199724010-00002
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
[6] https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
