Today’s unpredictable times have left many of us feeling clueless about how to practice self-care. With our homes serving as our office as well, with various demands such as homeschooling kids and managing the household, sticking to a sustainable healthy routine can be overwhelming.
Through the help of a registered dietitian-nutritionist practicing integrative and functional nutrition, Old Orchard Cranberry Juice provides you with a simple guide on how you can practice self-care during this lockdown that is guaranteed to be appealing, sustainable, and easy to follow.
Make time for movement
Being intentional about movement sounds like a big leap, but sticking to a physically active routine is all it takes to give you the benefits of quality sleep, faster metabolism, strong bones, immunity, and a stable mood.
“Look for a virtual home exercise that you enjoy to get you started. There are tons of options that you can find on YouTube that require a small amount of space with little or no equipment required,” said dietitian-nutritionist Cheshire Que.
Her suggestion? “Consider activities that build strength and endurance to enhance muscle building, as well as online functional fitness training with a professional to provide the body with strength for activities of daily living, such as bending, twisting, lifting, pushing, squatting.”
If you’re experiencing uncontrollable pee or can “barely hold’ urine when laughing or exerting effort and bearing down, remember that these are red flags for having weak pelvic floor muscles.
“Add Kegel exercise, especially for women, to help strengthen the pelvic floor or the group of muscles that give you proper control over your bladder and bowels. This practice also prevents a condition known as stress incontinence,” Que said.
Here’s how to do it: Make sure that the bladder is empty, then sit or lie on your back. Tighten the pelvic floor muscles, hold tight and count 3 to 5 seconds. Relax and hold for 5 seconds. Repeat 10x. Don’t forget to breathe during the process.
Fuel up with plant-based food and beverage
Numerous studies prove that if we want to enjoy a healthier, fuller, and more vibrant life, consuming more plant-based food will do the trick. However, this does not mean foregoing meat products entirely.
“In essence, this meal plan emphasizes whole food, unprocessed to minimally processed food. The idea is also to include more fruits, vegetables, whole grains, legumes, seeds, and nuts, with minimal consumption of animal products,” Que said.
And since food and fluid are also important to maximize the results of your workout, Que reminds you to fuel up before and after a workout.
“If you want your body to perform at its best, it’s going to need fuel. Carbohydrates supply the body with the energy it needs to enable you to maximize your workout. Combining carbohydrate and protein after a sweat session replenishes glycogen stores, repair and build muscles,” she said.
If you only have 5 to 10 minutes before exercise, look no further than Old Orchard Cranberry Juice.
“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. Studies have shown that cranberries in the form of fruit or fruit juice have been considered as having benefits beyond basic nutrition or considered a functional food that may help with UTI prevention and as an adjunct to treatment,” Que said.
Manage your mind and your emotions
It’s no secret that depression and anxiety have been on the rise since the pandemic. As resilient as we are, our minds and emotions have been the silent targets of the crisis.
“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 said.
Thankfully, there are little things we can do that make a great impact on our mental hygiene, such as yoga and Pilates.
“Aside from leaving you sweaty and centered, yoga helps in becoming more present, mindful, and calm. Doing Pilates also provides a distraction from negative thoughts, releasing stress, and enhancing mindfulness,” she said.
Activities such as meditation, journaling, coloring, cooking, gardening, or other related activities also help keep anxiety, anger, and even depression at bay.
“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,” Que said.
Build a better bladder
A holistic approach to bladder health provides a life-changing result, especially if you are prone to having UTI.
“UTI must not be ignored 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,” Que said.
But here’s the thing: When you take care of your body and make healthier decisions, it can, in turn, plant the seeds for a healthier and stronger bladder.
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