HEALTH AND WELLBEING: THE ROLE OF NUTRITION AND LIFESTYLE DURING AND AFTER THE COVID-19 PANDEMIC - INSPIRING GREATNESS - UKZN Extended Learning

HEALTH AND WELLBEING:
THE ROLE OF NUTRITION AND LIFESTYLE
      DURING AND AFTER THE
       COVID-19 PANDEMIC

            INSPIRING GREATNESS

NEW YEARS RESOLUTIONS
• A firm decision made on New Year’s Eve or New Year’s Day to
  do or refrain from doing something over the course of the
  coming year…

• 35% of those who make New Year's resolutions break them by
  the end of January

• 23% of those who makes a resolution will see it through to
  completion

WHY ARE NEW YEARS RESOLUTIONS
            NOT ADHERED TO?
1. Goals are not clear
2. Feelings of being overwhelmed and discouraged
3. Not being ready to change
4. A marathon is treated like a sprint
5. Fixation on the end goal
6. Change is not enjoyable
7. Trying too hard
8. Progress is not tracked
9. Lack of social support
10.WHAT/WHY/HOW
    not followed through

WHAT IS THE SOLUTION?
• Set specific, realistic and attainable goals
• Outline your plan as well coping with barriers to success
• Make a list of pro’s and cons
• Develop a social network or recruit a buddy
• Reward yourself
• Track your success related to short term,
  small attainable goals
• Take one day at a time
• Visualise success

HOW IS THIS RELATED TO COVID-19?
• Good/bad eating and lifestyle habits have developed

• It takes 21 days to develop a habit
  → within 6 months the habit becomes part
     of your personality

• Make a list of good/bad habits developed

   SET A COVID RESOLUTION LIST

WHAT IS HEALTH?

          Health is a state of
      complete physical, mental,
       and social well-being and
      not merely the absence of
         disease or infirmity

POSITIVE HABITS TO BE NURTURED

•   Drinking more water
•   Appreciating being outside in nature, not shopping malls
•   Spending quality time with family e.g. home cooked meals
•   Saving money on dining out and take-aways
•   Being grateful for small blessings
•   Planning virtual get togethers with those that live far away
•   Exercising more often

POSITIVE HABITS TO BE NURTURED
•   Reading as opposed to watching TV /other screen time
•   Eating fewer take-aways and home delivered meals
•   Cooking at home
•   Pursuing a hobby
•   Getting to know yourself
•   Importance of self care
     → physically and mentally

POSITIVE HABITS TO BE NURTURED
• Nurturing DIY activities that you previously paid for
• Developing a better balance between work versus
  relaxation
• Getting enough sleep
• Re-connection with or improved partner relationships
• Focusing on the positive
• Ability to multi tasks
• Practicing self-discipline

NEGATIVE HABITS TO DITCH
•   No routine
•   Eating due to boredom
•   Snacking to curb stress
•   Being inactive

DO YOU NEED TO DIET AS LOCKDOWN IS LIFTED?
•   Eating habits over the past months
    → will not define your long-term health
    → food-related health is determined by what you eat most of the time, over long
       periods of time
    → be kind to yourself

•   Normality, structure and routine will return
    → doing the school drop off, going to work and seeing friends may feel
      like a distant memory
     → when normality and routine return there’s a good chance normal
       eating patterns will too
       - more structured day

DO YOU NEED TO DIET AS LOCKDOWN IS LIFTED?
• Restrictive diets can be dangerous
   → results in feelings of deprivation and cravings
   → binge eating
   → guilt
   → compromises a healthy relationship with food
   → disordered eating

• Consider the following:
   → what can you add to your diet rather than cut out
      - eating more fruit and vegetables
      - eating breakfast
      - drinking more water

DO YOU NEED TO DIET AS LOCKDOWN IS LIFTED?
• Listen to your hunger rather than your appetite
     → am I hungry, thirsty or bored

• Eat slowly
    → it takes about 20 min for your stomach to communicate
        to your brain about whether you are full or not
    → so chew every mouthful slowly
    → putting your knife and fork down between mouthfuls

HEALTHY EATING DURING COVID AND BEYOND
•    Eating as healthily as possible is important for
    - physical health
    - psychological well-being

•     Healthy diet
    - reduced risk of non-communicable diseases such as
      cardiovascular disease, diabetes and obesity
    - depression and anxiety

•    Anxiety, stress or simply boredom
     → emotional eating

•    No need to eliminate absolutely everything that is unhealthy
     → just avoid processed foods as they tend to be high in sugar and salt
     → opt for healthier options.

TIPS FOR MAKING HEALTHY FOOD CHOICES
• Cornerstones of heathy eating is meal planning
  - prevents daily frustration of deciding what to prepare
  - enables shopping with a shopping list and prevents impulse buy

• Ensure the consumption of a wide range of nutrients
   - variety is key to a healthy diet

• Eat plenty of fruit and vegetables
    - buying, storing and cooking fresh vegetables challenging during lockdown
    - plan meals ahead
   - freeze vegetables and/or opt for frozen varieties
   - use fresh vegetables in dishes
      such as stews that can be frozen

TIPS FOR MAKING HEALTHY FOOD CHOICES
•   Choose whole-wheat bread and high fibre breakfast cereals

•   Keep healthy snacks around
    - apple and nuts
    - whole-wheat cracker with cheese
    - yoghurt with a banana
    - whole-wheat bread with peanut butter
    - hummus and carrots.

•   Consume oily fish
      - canned tuna, salmon, pilchards or sardines rich in omega-3 fatty acids
.
•   Do not underestimate peanut butter
     - contains healthy fats and protein

•   Hydrate
      - drinking an adequate amount of fluid is essential for health
      - flavor tap water by adding fruits or vegetables like lemon, lime and cucumber

TIPS FOR MAKING HEALTHY FOOD CHOICES

• Stick to set meal times
      - plan a good breakfast within an hour of waking up
     - plan meals and/or snacks with regular intervals
        e.g. three hours apart

•   Allow yourself to indulge every now and then
        - boost mood
        - prevents you from binging on sweet treats
          you might have forbidden yourself from eating

STRIVING FOR A HEALTHY BODY WEIGHT
•   Drop Snacks
     - snacks can be nutritious energy sources for active people
     - may not be essential when spending more time sitting in addition to limited exercise
     - following a three-meals-per-day approach without any added snacks will curb
       weight gain
     - snack on filling, low energy options such as raw vegetables, fruit and popcorn

•   Lighten your favourite recipes
     - lock down and working from home provides ample time to cook
        → good thing nutrition wise
        → be mindful of elaborate home cooked meals
          high in fat due to rich sauces,
          fatty meat and added oil, margarine and butter

STRIVING FOR A HEALTHY BODY WEIGHT
•   Embrace herbal tea

     - working from home means that you are unable to enjoy coffee/tea
        breaks with colleagues
       → noticeable changes in your daily routine
     - make yourself a cup of tea every one or two hours
       → tea, especially herbal tea, is a low energy option as does not require
          the addition of milk and sugar
       - green tea in particular is packed with various antioxidants and
          potential health benefits without any added energy (kilojoules/calories)
       - drinking tea regularly will also help you to keep optimally hydrated and give your
         hands something to do when you are bored or anxious
         so you are less likely to reach for a snack

WHAT ABOUT CHILDREN GOING BACK TO SCHOOL?
• Impact of COVID on children should not be underestimated

• Involve them regarding:
   - lunch box content
   - making time to listen to their concerns and fears
   - coping mechanisms related to virtual and face-to-face bullying

• Being mindful that e.g lunch box content goes beyond food
  - symbol of parent being batting in the child’s court
  - food being a symbol of love and connection

IN CONCLUSION

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