One of the best ways to stay on top of Mental Health during lockdown is through exercise. The pandemic is a tough time, so self care is important more than ever for our emotional, physical and mental wellbeing,

The definition of Resilience is the capacity to recover quickly from difficulties. In other words to bounce back, and it is this quality that allows us to overcome the challenges we have faced and are still facing through the pandemic, instead of allowing it to defeat us. We cannot lose hope and must remain optimistic that we will get through this.

We want people to practice self care

1. Setting realistic, achievable and measurable goals

2. Understanding and avoiding negative self-talk

3. Developing and focusing on interpersonal skills,

   Physical activity is as good for the brain as it is for the body

   Regular exercise or activity will have a major impact on mental and emotional wellbeing. Physical activity releases powerful chemicals called endorphins, that increase energy and lift your mood. If you are not a fan of exercise, find an activity, you enjoy, walking, cycling, anything that gets you moving, will make a big difference to your mental and motional wellbeing.

   Juicing

   Juicing daily, will give your body a blast of vitamins, proteins, omega-3, and omega -6 fatty acids, micronutrients, and so much more. Your body needs all these things, to thrive, heal, and detox. Coping with stress in a positive way is known as resilience.
   

   Water

   Hydrating the body Increases Energy and relieves Fatigue. Your brain is made up of 80% Water, drinking plenty helps you think, focus and concentrate. Flushes out toxins, promotes weightloss and maintains regularity.

   Brain Healthy Diet

   An unhealthy diet can take a toll on your brain and mood, reduce your energy levels, disrupt your sleep, and weaken your immune system. A wholesome diet, rich in healthy fats, avoiding processed foods can increase energy and lift your mood.

   • Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna.

   • Nuts such as walnuts, almonds, cashews, peanuts.

   • Avocados.

   • Flaxseed.

   • Beans.

   • Leafy greens such as spinach, kale, Brussel’s sprouts.

   • Fresh fruit such as blueberries.

Vitamin D also known as the Sunshine Vitamin.

Produced by the body in response to the skin exposed to sunlight ☀️

Many of us are lacking Vitamin D due to lockdown Deficiency in Vitamin D can impair bone mineralisation lead to bone softening diseases like osteoporosis.

Vitamin D has several important functions.

☀️Regulating the absorption of calcium and phosphorus

☀️Facilitating normal immune system function.

☀️Helps fight disease

☀️Reduces depression - regulates mood

Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

Food sources of vitamin D

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:

☀️Oily fish - Salmon, sardines, mackerel

☀️ Eggs - yolk

☀️Prawns

☀️Soy milk

☀️Mushrooms

☀️Spinach

☀️Kale

Fortified - Cereal, milk, yoghurt, orange juice

🍌 Bananas play an important part in activating Vitamin D

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

#vitaminddeficiency #vitamind #sandydonnelly #virtualretreat #successwithsandy