PRACTICING SELF CARE THROUGH FOOD
Times are particularly tough right now, and as we all settle into isolation, many of us are worried about the effects on our mental health. Here are our top tips for using food to nurture yourself and stay healthy, happy… and sane!
If you go long periods of time without eating, your body can’t function at its best. Skipping meals can result in fatigue and/or headaches. Include a balance of carbohydrates, proteins and fats throughout the day to provide your body with what it needs. Having a balance of these helps keep blood sugar levels stable and will help you feel more energised.
Drinking water gives you energy and keeps your cells functioning at their best. Remember, thirst can be mistaken for hunger, so keeping yourself hydrated might stop you eating more than you need.
Eat the Rainbow
A way to ensure you’re getting a wide range of nutrients is to include whole foods of every colour in your diet: red, orange, yellow, green, blue and purple and even white every day. Non-perishables like tinned foods are included in this, also.
Avoid High Sugar
When you’re feeling a bit down, it can be tempting to reach for the sweet treats. However, the quick boost of energy obtained from sugary snacks soon leads to a crash, and then you’ll feel even worse. Instead, look for slow-release energy: turn to whole grains or whole fresh fruit combined with some protein and fat. Why not try an apple with a few pieces of cheese.
Meal planning reduces time spent in the supermarket and makes it easy to use everything you have in the house. At the start of the week, try to create even a rough outline of what you want to eat in the days ahead, combining cupboard supplies with fresh items.
Social distancing doesn't have to doom your days.
Covid-19 is upending our way of life and social distancing has become essential. That means we should limit our contact with people and avoid groups.
But social distancing doesn't mean your days are doomed. We all just have to get a little creative.
Check out some ideas below of how to use some of your free time:
1. Read everything- You always say you'll find the time to read more. Now is that time. Libraries closed and you don't feel comfortable in the bookstore, well download a bunch of e-books and audio-books instead
2. Take a virtual museum tour- Want to explore overseas? Google Arts & Culture has a collection of virtual walk-throughs for dozens of international museums, from Paris to New Delhi.
3. Learn a language -- or just the basics.- Learning a few phrases in another tongue will make you feel smart. Don't know Spanish, Swahili or Xhosa yet? Get studying.
4. Get Active- Yes, you can still exercise -- as long as you keep your distance from others. Keep your immune system strong and clear your mind.
5. Make that recipe- It's been sitting among your bookmarked web pages for weeks. It's a challenge. It'll test you. But it'll taste damn good!
6. Nap- Why not?
7. Video chat/ Face Time a lot - If you are alone, you don't need to feel alone. Use your time to video call the people you love.
8. Get handy- If something needs fixing around the house, whip out your toolkit and get to work.
Self- care is defined as; any action a person might take in order to improve and aid their physical and mental health. This can range from the smallest of things – cooking your favourite meal, going for a walk on the beach or chatting to a friend. Why is self- care important you may ask? Well it involves taking the time to refresh and re-center yourself, a process which is different for every individual.
Self care is important in challenging times,but now there has never been a more important time to focus on our Self Care.Why not try some of the tips in the below poster.
Download the cookbook, produced as part of the Hub Wellness Wednesday Campaign March 2020, at this link:
5 Ways to Well- Being in Tough Times
Homemade Banana Bread
280 g self raising flour (or plain flour and add 1 tsp baking powder)
140 g soft brown sugar
1/2 tsp baking powder
110 g walnuts
1/2 tsp nutmeg or ginger
1/2 tsp cinnamon
200 g butter (melted)
3 eggs (beaten)
3 bananas (mashed)
Pre-heat the oven to 180 degrees (gas mark 4), grease and line a loaf tin
Mix the dry ingredients in a bowl
Mix the wet ingredients in another bowl
Add the wet mixture to the dry mixture
Pour into the greased loaf tin (mixture will be runny)
Bake in the oven for 45 minutes to 1 hour.
Test with knife (if knife comes out clear your bread is cooked, if not replace back in the oven for a few more minutes)
Enjoy warm with some low fat custard!
Physical activity is not only good for your physical health!
Physical activity is not only good for your physical health but it also benefits your mental well-being.
As the country continues to adhere to the social distancing guidelines and government advice it is important to remember that it is still possible to be active!
Over the coming days and weeks, find different ways to maintain physical activity in these challenging times, this can be anything from a home workout, some yoga, meditation a brisk walk, and if your up for it turn that walk into a jog! The possibilities are endless. Who knows you might start a new activity!
Maintain Variety in your diet and keep regular serving sizes.
Consume more whole food, (fruit & veg, meat, pulses) while consuming less processed foods.
Try to avoid alcohol.
Keep your routines up
during self- isolation
How do you keep a healthy structure to your day during these weeks? It is quiet possible that your daily routine has become affected, but it is especially important at this time to keep some structure in your daily activities. It can be helpful to make a plan for yourself in the morning or the night before by including some of the tips on this page.
Wellness & Resiliance Workshops
Suicide or Survive
webinars for the next month
funded by the HSE and the NOSP.
There sessions are on:
PAUSE THE WORLD I NEED TO CATCH MY BREATH!
DISCOVERING WHAT PARTS OF YOUR LIFE MIGHT NEED MORE BALANCE
THE HEALTH CONTINUUM- MEASURING AND MANAGING YOUR MENTAL HEALTH
DAILY ROUTINES FOR A FIT MIND
EXPLORING THE POWER OF FEEDING HOPE
Booking at this link: https://suicideorsurvive.ie/programmes-events-calendar/2020-05/