It seems like the pandemic is far from over just yet. With changes happening faster than we can actually adapt, restrictions, social distancing, wearing masks and simply the craziness of it all, it’s completely normal to feel overwhelmed, anxious, stressed or sad. There are a lot of things that might feel out of your control these days, however there are still many ways to support your physical and mental well-being on a daily basis.

Now is more important than ever to take care of yourself, to fill your cup so you can show up healthier and stronger. I put together my current favourite tips to help you boost your energy, glow, immunity and overall happiness. As you begin to implement some of the tips below into your routine, please remember to be patient with yourself and have a sense of self-compassion.

1. Support your Gut

Did you know that 70% of your immune system is found in your gut? Yes, what you eat matters in order to stay healthy (not only) during a pandemic! A healthy gut also contributes to heart and brain health, improved mood, good quality sleep, and effective digestion.

To support your gut, eat a diverse range of foods and an abundance of plants with a focus on fibre. A specific type of fibre from plants, called prebiotics, is essentially the "food" for your gut bacteria. Feed your existing good bacteria with foods like jerusalem artichokes, bananas, mushrooms, potatoes, garlic, onions, chicory root and leeks.

You can also support your gut health by adding probiotic rich foods such as yogurt, kefir, miso, sauerkraut, kimchi, tempeh and kombucha, which all contain good bacteria.

Additionally, your stress levels directly impact your gut health too so make sure to relax and get a good night sleep.

2. Move your body

Not only can daily movement reduce your risk of developing heart disease, protect your brain health, and keep your bones strong, but it can do wonders for your immune system as well. When we exercise, we boost the production of macrophages, important cells that attack viruses and bacteria that can trigger respiratory tract infections. See how movement can be the key to keeping the current virus at bay?

Keep in mind that what you do after your exercise is just as important as the movement itself. Your body needs time for recovery between workouts in order to replenish the energy, otherwise you'll compromise your immune system which is exactly the opposite of what we're trying to achieve. Make sure to refuel your body, especially after an intense workout, with a well balanced meal of complex carbs, protein and healthy fats such as Omega-3s.

Speaking of movement, daily walk counts too because spending time outside will not only keep you healthy but also happy and positive.

3. Prioritize good night Sleep

Good quality sleep contributes to your overall physical and mental well-being, the way you manage stress and increases the body's ability to fight illness (the way your immune cells target virus-infected cells).

A good night sleep starts way before you lay down in bed. Consider turning off your phone in the evening and reading a book instead. Try not to have your dinner too close to your bed time, aim for at least a 2-3 hour break. Make yourself a cup of tea such as chamomile or lavender (my favourite), light a candle, have a bath or try Yoga Nidra.

Did you know that sleepless nights also throw off your gut rhythm? Poor sleep has a direct affect on the balance of good and bad bacteria which compromises the gut wall. One more reason to stop scrolling before bed.

4. Boost your healthy glow with Antioxidants

Antioxidants are vital for neutralizing free radical damage triggered by oxidative stress. This is important for skin health, overall cellular function and also plays a role in helping maintain healthy hormones levels.

Here are some antioxidant rich foods to sneak into your daily diet: green tea, leafy greens, cabbage, bell peppers, onions, carrots, sweet potatoes, beets, berries, red grapes, peaches, apricots, mango, cantaloupe, watermelon and cacao.

You can also spice up the flavor and antioxidant content of your meals by reaching for spices like turmeric, cumin, oregano, ginger, clove, and cinnamon.

Extra tip: Cacao is also high in magnesium to boost your energy, helps you combat mood swings by increasing serotonin and makes your skin glow thanks to flavonoids. Make sure to use only good quality raw cacao powder when making your cozy hot chocolate. I also love to sprinkle cacao nibs over my oatmeal and smoothie bowls. Yum!

5. Manage stress with Adaptogens

An adaptogen is a plant (usually an herb, root, or mushroom) that helps your body adapt to stress (whether physical, chemical, or biological) and I feel like we could all benefit from taking the edge off when experiencing stress, especially these days. Some of the more common adaptogens include Ashwagandha, Maca, and Reishi Mushroom.

Ashwaganda will help you reduce cortisol (your stress hormone) levels, fight insomnia and fatigue.
Maca contributes to your overall well-being, from balancing hormone levels, maintaining energy and mood to supporting a healthy libido.
Resihi will help you chill out, support your sleep cycles and immunity.

In a powder form they can be easily added to your oatmeal, smoothies, chia pudding, salad dressings or baking.

6. Practice Mindfulness

Being mindful in what you do and paying attention to the present moment will help cultivate your sense of being. The practice of mindfulness has been proven to help overcome anxiety, stress and loneliness. I mean, hello Covid-19 reality.

The more typical ways to cultivate the sense of peace and mindfulness are meditation, breathing techniques, nature walk or Yoga practice.

However, if you find sitting down and meditating simply too challenging at the moment, remember that mindfulness doesn’t have to be complicated or intensive. You can incorporate mindfulness pretty much into everything you do. Try practice mindful eating by taking the time to eat your meals without any distraction, sit down properly to eat, swap multitasking for focusing on thing at a time, or simply remain present while washing dishes or having a conversation.

Bringing a sense of presence to preforming your daily tasks will help you switch off the auto pilot and turn on the mindfulness mode.

7. Use affirmations to shift your mindset

Whether you’re navigating stress, anxiety, heartbreak, self-doubt, loss of hope or negative thoughts on top of the pandemic, positive affirmations can help you shift your mindset. You can write them on sticky notes and put them by your desk or on a mirror, you can set them up as a wallpaper on your phone, write them in your journal or simply memorize and repeat them in your mind. Whatever form you decide to use, the affirmation(s) will be there to give you support, little daily encouragement, a boost of self-love, confidence or energy.

They’re especially helpful if you frequently find yourself getting caught up in negative self-talk, dwelling on the past or worrying about the future. Positive affirmations can be used to shift these often subconscious patterns and replace them with more adaptive narratives.

My favourite way to connect with my affirmations is in a seated position, with my eyes closed, one hand on my heart the other on my belly. I breathe in what I’d like to affirm and breathe out what no longer serves me.

“I am growing and I am going at my own pace.”

“I am safe and surrounded by love and support.”

“I am still learning so it’s ok to make mistakes.”

“I breathe in trust, I exhale doubt.”

“My perspective is unique and important.”

“I love that I love what I love.”

I hope you find these tips as helpful as I do. Please know, that you don’t have to do it all. Choose your favourite tip or part of it and work on incorporating it into your daily routine. Let me know in the comments below which suggestion resonates with you the most. I would love to hear from you!

Staying Healthy During the Pandemic