The New Year is always a good time to reflect on the year that has gone, what we have learned from it and to decide on what we want from the coming year.
I know this last year has been incredibly challenging for everyone and we are glad to see 2020 end. 2021 comes with hope of an end to the pandemic with the roll out of the vaccination programme.
For me 2020 has exposed our vulnerability to infections as a result of underlying chronic health problems. I recently listened to a functional medicine speaker giving lectures on the management of COVID-19. One of the take-aways from the presentation was that if you start from a lower baseline of inflammation you will cope with and recover from any infection much better.
The management of the 4 phases of COVID-19 (prevention, infection, escalating inflammation and recovery) is about reducing underlying inflammation and improving our general metabolic health (prevention), supporting our immune system to recognise and mount an appropriate immune response to any infection (infection phase) but watch for escalating inflammation as some support may need to be withdrawn and other support added or increased to dampen the high levels of inflammation. In the recovery phase it is important to continue support as otherwise fibrosis and organ damage can still occur from the lower level inflammation and I think this is why “long COVID” occurs.
So lets get to work on reducing that inflammation! Start with the basics i.e a foundation of good self care. I know as much as anyone how hard it is to fit everything into a busy day with all its different demands. I have some daily habits which are non-negotiable, like taking my supplements and drinking a big glass of water when I wake up. I don’t have the time to fit everything in every day, so I have decided to do a Self Care “Pick and Mix”.
Why not think about all the things you would like to do in each of the lifestyle categories: sleep, movement/exercise, nutrition, stress and support/community. Decide how many of each you would like to aim to do per day. That way you don’t need to feel overwhelmed by trying to do everything (in which case you are more likely to give up) and are still engaging in self care every day.
So your lists may look something like this:
Sleep - one of these:
massage feet with magnesium cream and lavender oil
have a cup of sleepy tea or night time latte mix
have in Epsom salt with
do a sleep meditation
7 hours sleep
Movement/exercise - one of these:
morning yoga flow
dog walk
strength training
gardening
Nutrition - at least two of these:
8 glasses of water
colourful vegetables and fruit
no refined sugar
protein and healthy fat with every meal
Stress - two of these:
10 minute guided meditation
yoga flow (an easy win as it scores in 2 categories!)
breathing exercises
mindful activity - drawing, colouring, jigsaws, sewing, knitting, reading
time in nature
do something that makes you smile/laugh
Support/Community/Connection - one of these:
make eye contact/smile at someone you don’t know
do something kind for someone else
contact a friend or family member you haven’t heard from for a while
eat a meal at the table with other members of your household
You can even use some squared paper or a computer spreadsheet to record what you do. Personally I prefer paper then as I shade in the squares I get an immediate sense of how well I am doing. It is important to set your own goals and make them realistic, revise them from time to time as things change for you.
Another lovely way to celebrate the love and self care you are giving yourself is to have a jar or cup and every time you do something for yourself add a marble or pebble to the jar and watch it fill up. As the jar fills you can imagine you are becoming more resilient to future stresses, whatever they may be!
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