Peak Health Wellness Insights Issue 28
The New Normal
A series to discuss new lifestyle changes brought about by a global pandemic
I am overwhelmed by how quickly a community can be derailed. We are stubborn creatures of habit, routine, and predictability. This is not to say we do not adapt and change as a society, we do. However, when these changes threaten our habits, routines and life's predictability, instability ensues quite quickly. Coronavirus is just one example of this.
What might the impact of this ultimately be? What is going to change and will it cause forever change? This situation currently calls to question how we eat, sleep, socialise, work, interact with others, exercise, and more....
Focus: Hugging
In effort to more accurately describe the situation we find ourselves in currently, scientists have begun to suggest we use the term ‘physical distancing’ as opposed to ‘social distancing’. However, this phrase still comes with baggage. As a species, we thrive off of physical closeness and science has even supported this notion. The power of the human touch can impact our immune system regulating our white blood cells, our hormones - reducing stress hormones, and our mental health - boosting our feelings of compassion and overall happiness. But during a global pandemic, this panacea is exactly what we are being ordered to avoid. What are the ramifications of potential weeks and months without experiencing human touch? Will this practice of physical distancing forever change how we interact with one another? Has the prevalence of human touch - a hug, handshake, a kiss on the cheek - going to be stigmatised once we return to normal life? And what will this mean to our overall health as a result?
Mental Resilience
Loving kindness meditation is an effective way to control anxiety (fear + uncertainty) (more info here)
Studies show that loving-kindness meditation, a form of meditation whereby one directs well-wishing to oneself and others, has shown to effectively decreases activity in brain regions that activate when we are anxious.
Sleep
Inconsistent bedtimes can raise cardiovascular disease risk (also here)
New findings show that altering the time you go to bed by even just 30 minutes results in a significantly higher resting heart rate that carries over to the next day. This can have an unhealthy impact on cardiovascular health. These findings suggests that healthy sleep means maintaining a consistent bedtime as well as prioritising sufficient sleep duration.
Nutrition
Too much salt weakens the immune system
In a staggering study, scientists have found that those who consumed an additional six grams of salt per day (about the amount found in two fast food meals) showed significant immune deficiencies.
How does this work? Excessive salt consumption causes glucocorticoids to accumulate in the body (triggered by the kidneys) which inhibit granulocytes, a type of immune cell.
Takeaway: On average men consume 10 grams and women 8 grams per day. Be mindful of salt intake and try to keep it to 5 grams (1 teaspoon) per day as any more can significantly impede our immune response.
Fitness
Moderate exercise reduces illness risk, but long duration aerobic exercise increases it
While exercise on the whole is beneficial for overall health, this study confirms that prolonged and intense exercise can result in an increased infection risk (greater than the risk associated with being sedentary!). Findings demonstrate that moderate intensity exercise results in reduced risk of respiratory symptoms and virus-associated mortality. However, intense exercise, elevates cortisol levels and inflammation, and when done before or during viral infection results in increased morbidity and mortality.
Productivity Tip
Designate clear distinctions between working time and play time
Try to signal the beginning or end of work time with sensory cues such as physically moving yourself to a specific space in the house kept only for working, playing a certain song to signal it is time to start or wrap up the work day, or make a special cup of tea before you start your tasks for the day.
Habit Hack of the week
Habits aren't logical, so don't try to use reason/logic to help motivate you
We know that eating healthily is better for us, but that is not enough to cement a habit of eating well every day. Find a way to make healthy food delicious and enjoyable and that is how you will end up eating more of it. When you tie a routine to an emotion, you will be more successful.