Self-care takes more than doing something that makes you happy for a few minutes. Self-care can also mean investing in your overall well-being by doing things that may look difficult or tedious at first. A registered nutritionist-dietitian practicing integrative and functional nutrition shares a self-care regimen doable even in lockdown.
Fuel up with plant-based food
While highlighting that plant-based does not mean no-meat or animal products, Que says it emphasizes whole and unprocessed to minimally processed foods. “The idea is to include more fruits, vegetables, whole grains, legumes, seeds, and nuts, with minimal consumption of animal products.”
The nutritionist-dietitian highlights cranberry juice as an ideal drink before workout and as “a functional food that may help with UTI prevention and as an adjunct to treatment”.
“Cranberry juice can provide an instant energy boost because it contains readily absorbable simple carbohydrates. It’s also a rich source of antioxidants, vitamins, and minerals. This helps combat oxidative stress.” Fly Ace Corporation offers Old Orchard cranberry juice, available in leading supermarkets and drugstores nationwide.
Make time for movement
“Look for a virtual home exercise that you enjoy to get you started,” Cheshire Que, RND suggests. “There are tons of options that you can find on YouTube that require a small amount of space with little or no equipment required. Consider activities that build strength and endurance to enhance muscle building, as well as online functional fitness training with a professional.”
Que adds, those experiencing uncontrollable pee or can “barely hold” urine when laughing or exerting effort may add Kegel exercise to their routine “to help strengthen the pelvic floor or the group of muscles that give you proper control over your bladder and bowels.”
Here’s how to do it: Make sure that the bladder is empty, then sit or lie. Tighten the pelvic floor muscles, hold tight and count 3 to 5 seconds. Relax and hold for 5 seconds. Repeat 10x. Breathe during the process.
Manage mind and emotions
“The body affects the mind and the mind affects the body, that’s why paying attention to our mental health is a crucial step,” Que says.
She suggests yoga and pilates to help keep the body moving and the mind present and calm. Meditation, journaling, coloring, cooking, gardening, or other related activities also help conquer anxiety, anger, and depression, she says.
“Remember that chronic stress not only impairs the immune system, it can also make us more susceptible to infections and other illnesses when left unmanaged.”
“High levels of the stress hormone cortisol will lead to a compromised immune system. When this happens, the consequence would be increased susceptibility to infection from virus, bacteria, or fungi,” she explains.
Que emphasizes the importance of addressing infections such as UTI, “because if left untreated, it will affect other parts of the urinary system including the kidneys”.
“This can cause pyelonephritis or inflammation of the kidneys or, worse, permanent damage to it. When bacteria seep into the bloodstream, it can cause blood infection (urosepsis) and this can be fatal,” she adds.