5 Things You Can Do for Better Health (Pandemic or Not!)
Written by Dr. Samir Gupta of The Feed with Dr. G
1. Get more fresh air
The various restrictions, shutdowns, and social distancing that we have seen in the last couple of years have helped reduce the spread of the virus and have saved many of us from getting sick (and even dying), but it doesn't mean that they haven't had negative consequences as well. One of the most obvious consequences is that many of us have spent a lot more time at home, cooped up indoors. At this point in the pandemic, when we know how much less risky outdoor transmission is compared to indoor transmission of the virus, and when most of us have protection from vaccines as well, there really isn't any reason for us not to be spending more time outside. Not only is this a way for us to be social again, with all its benefits on mental health, but it is also a way for us to partake in simple exercise such as going for a walk, and while we are at it, getting that vitamin D (don't forget your sunblock of course…!!!)
2. Drink less alcohol
Whether it’s due to spending more time at home with nothing to do or drinking away those pandemic blues, many of us have gotten into a routine that includes a lot more alcohol than we used to drink before the pandemic. After all, it’s a lot cheaper and easier to drink our own supply whenever we feel like it than to plan a night out and spend time lining up at a bar (remember bars?!). Which explains why alcohol sales have more than doubled during the pandemic. Anything in excess can be harmful, but alcohol can be particularly harmful because not only can it cause physical harm from conditions such as heartburn, liver damage, high blood pressure and even an increased risk of certain cancers, but for all of you out there who are looking for ways to boost your immune system, there are studies that show that alcohol actually weakens our immune system. And all of that is made worse by its effects on mental health problems, including depression and anxiety, which of course are already on the rise due to the pandemic itself. So…Dry Feb (and fruity mocktails) here I come!
3. Cut down on screen time
For many of us, Zoom is an inevitable part of both work life and social life now. But our screen time goes way beyond Zoom meetings. Whether it's Netflix, Disney or Apple TV, I’ve never gotten more mileage out of my subscriptions than in the last couple of years (and added a few new ones along the way to boot!). I'll always be thankful for the distraction provided by “The Last Dance” when the pandemic was just starting, but since then I must admit I’ve watched a whole bunch of series that just weren't all that good (you know, when you keep waiting for it to get better but it never does?!), or just because I couldn't look away (Squid Game!!!). People are also spending more time gaming than ever before. All of this can have many consequences. Not only does that mean that we're more sedentary and doing less activities, but also that we're often missing out on opportunities to socialize with friends and family IRL!!! In addition to physical effects like strain on the eyes, studies in children and adolescents also show associations between increased screen time and symptoms of depression and a lower level of fitness. And if you love watching stuff on your smartphone right before bed (guilty as charged…), studies show us that the blue light emitted from the smartphone directly interferes with sleep. So, we need to find ways to cut down on all this screen time (unless of course it’s for a virtual exercise class…see below!!!)
4. Get back to exercising
One of the things I have missed the most during the pandemic is going to the gym. Gyms have opened and closed at different times in the pandemic, but things just haven't been the same and people have not been able to get back into their exercise groove. Some people have been lucky enough to have decent home gym setups, but most of us just haven't been able to get the same amount and quality of exercise that we did pre-pandemic. Talking about the health benefits of exercise would take up an entire blog post on its own but suffice to say that the benefits go far beyond the obvious physical benefits of losing weight and being more fit. Exercise reduces the risk of chronic conditions like high blood pressure and diabetes, several different types of cancer, and improves depression and anxiety. What you may not realize is that it will also improve the quality of your sleep, and believe it or not, studies suggest that it can even improve your sex life. Getting back into an exercise routine can be a daunting task, but even doing a little bit every day is a great start. If you can spread about 2-1/2 hours of moderate activities over a week, you will see benefits. Typical examples would be going for a brisk walk or a bike ride (even mowing the lawn counts!). If you're into more vigorous cardiovascular activities like running or Zumba (I'm talking to you, Mirror, and Tempo people!), about an hour and a quarter each week is a great target to set.
5. Discover Yoga
Okay, I am biased here because I am a big time Yoga lover. But with all his free time people seem to have and all these new things people are discovering (i.e. new series on Netflix, see above…!), why not take some time to learn a skill set that will serve you for the rest of your life? This kind of overlaps with my advice to get more exercise, but yoga is a very specific type of exercise that has very specific health benefits. The physical benefits start becoming obvious early, such as improved flexibility and strength, and better balance. But studies also show that the relaxation effect of yoga can improve your ability to manage stress, your mental health, and the quality of your sleep. What I find even more interesting is that several studies have shown that yoga reduces signs of inflammation in the body and increases markers of improved immune system function. These changes may have long-term benefits on heart health and other body systems, and we're still learning more about those health benefits. The best part about it is that you really don't need any equipment to do it (though you will very soon want a yoga mat if you find that you like it), and even if you can't attend in person, you can learn yoga and practice yoga through a variety of excellent online resources (oops…that’s more screen time…but you get a pass for yoga!).
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