Stay at Home Survival Series


Part 1 - Establish a Routine


Things have changed drastically over the past month, there’s no denying that. Many people are working from home, gyms are closed and travel restrictions are in place. Things are different and it’s difficult to adjust. But we’re firm believers in adapting and making the most of any situation.

Now that you’re out of your old routine, it’s important to make a new one for this new normal. This will help give structure to days and will also help to make them feel more normal.

This could look like:


- Write a schedule. This could even be a rough schedule but it will bring some structure into your day. And don’t forget to schedule in some chill time too!


- Having a set wake up time in the morning, and a set bedtime. Our bodies respond well to this regularity in terms of waking and sleeping.

- Establish a morning routine which you enjoy. Many people are working from home meaning they don’t have the usual commute to work. How about spending this time doing something which brings you joy and sets your day off to a good start? This could be making a delicious breakfast, taking some time to read, doing a workout, stretching or doing some pilates or yoga.


- Keep your meal times the same as or similar to what they would be on a regular day in work. This can help keep structure to your day and reduce mindless eating.


- Set aside time for movement. This will be different for everyone but some form of movement every day in the form of a workout, walking, running, yoga, pilates or stretching is guaranteed to make your day better.


- Do something every day which brings you joy. This is something which we always recommend, but with all the scary things going on in the world it’s more important now than it ever has been.


- Be kind to yourself. These are challenging times. Maybe you had anticipated using the time to learn a new skill or clean your house and maybe you haven’t gotten there yet. That’s okay! It will take time to adjust, so don’t be hard on yourself.


Part 2 - What should I prioritise when it comes to my nutrition?

There are a lot of questions which spring to mind at the moment, and plenty of them surround nutrition, how best to approach it and what you should prioritise. So what are the key things you should keep in mind?


1. Prioritise protein!

Consuming enough protein throughout the day is always important, but protein is especially important at the moment. Eating a high protein diet will help to support muscle growth and will be vital to prevent any muscle loss, especially with gyms and other exercise facilities closed. Protein is also a very satiating or filling nutrient, meaning it helps us feel full. This can be particularly helpful if you’re finding you’re struggling with mindless or boredom eating.

We recommend consuming a decent portion of protein at every meal, 3-5 times a day. If possible, choose high quality or complete protein sources such as poultry, beef, fish, eggs, dairy or whey/casein protein powder. You can also boost the protein content of dishes such as curries and chillies with beans and lentils.


2. Eat your veggies!

This is a message which will never change! But eating plenty of fruit and veggies is super important at the moment to support your immune system and make sure you’re getting all the essential vitamins and minerals you need. Vitamin C is especially important and can be found in peppers, kiwis, oranges and berries. They also contain fibre which is essential to support your gut microbiome which is responsible for over 70% of our immune system.


3. Don’t ditch routine

We spoke about the importance of not neglecting routine. While things might be different and your old routine might be gone for now, you can establish a new routine for this new normal. This is the same when it comes to your usual routine for eating.

Keeping meal times in and around the same as you would when you’re in work or college can be really helpful as it helps to prevent snacking throughout the day.


4. Meal prep

Meal prepping and batch cooking is also still a really good idea. Chillies, stews, lasagne, curries, bolognaise and soups are all great options to grab when you get hungry. If you have more time than usual, why not try some new recipes?





Part 3 - Can  I boost my Immune System? (1)


It is not possible to “boost” your immune system through diet or supplementation. There is also currently no evidence to support a specific nutrient or diet for protection against COVID-19.


However, a healthy diet alongside a healthy lifestyle which includes adequate sleep and exercise, can really help to support a healthy immune system. These include:


Vitamin D

Vitamin D is an essential vitamin which our skin makes when exposed to sunlight. A recent study published by TCD found that vitamin D supplements of between 20-50µg/day may enhance resistance to respiratory infections such as Covid-19, or limit the severity of the illness for those that do become infected.

As we’re all spending a lot more time at home these days, we should all be taking a vitamin D supplement anyway. Coupled with the fact that it may help build resistance to respiratory infections, vitamin D supplementation is a must. This applies to everyone, but especially those who are elderly or in at risk categories.

You can also source vitamin D from some dietary sources such as oily fish, egg yolk and fortified milk. However, the quantities are usually too low to reach recommended amounts. Nonetheless, they’re nutritious foods which can, alongside supplementation, help you maintain sufficient vitamin D levels.


Vitamin C

Vitamin C supplementation has been shown to reduce the duration and severity of colds when taken regularly, especially in active and elderly individuals. Currently, there is a clinical trial underway looking at the use of vitamin C for severe COVID-19-induced pneumonia. Foods rich in vitamin C such as kiwis, citrus fruits, berries, peppers and baby potatoes are all super nutritious additions to the diet. The vitamin C content of frozen fruit is actually usually higher than fresh fruit as the freezing preserves it.


Zinc

Zinc is found in red meat, shellfish and pumpkin seeds. Zinc also plays an important role in supporting the immune system so ensuring you get enough through diet is important. Zinc lozenge supplementation has also been shown to reduce symptom severity of colds if taken in the first 24 hours of a cold, as they inhibit the viral replication at the back of your throat.


Part 4 - Can I boost my Immune System? (2)


Apart from eating a healthy, varied and balanced diet, there are other lifestyle factors which are important to help support a healthy immune system.


Exercise

Regular physical activity has many benefits, one being that it helps to support a healthy immune system. The immune system is very responsive to exercise. Bouts of moderate exercise have been associated with increased circulation of immune factors such as immunoglobulins, anti-inflammatory cytokines, neutrophils, T cells and immature B cells, all of which play critical roles in our immune defence.

Movement is as good for the mind as it is for the body. There are so many ways to get physically active, whether it’s walking, running, doing a home workout, yoga or Pilates. Find what you love and do it, or take this time as an opportunity to try out some new forms of exercise.


Sleep

Sleep affects both the innate and adaptive arms of the immune system. Chronic sleep deprivation is thought to cause low-grade, systemic inflammation which impairs the immune response. This is one reason why impaired sleep quality and quantity have been shown to be significantly associated with an increased risk of getting colds and flus.


Prioritising sleep is always important, but especially at the moment. As many of us are now working from home, we have an opportunity to sleep a little longer to reach the 7-9 hours we all need.


To summarise, food can’t boost your immune system, but a healthy diet and exercise can really do wonders to support it. The key points to remember: 


- Eat the rainbow! Eating lots of different coloured fruits and vegetables will help to ensure you’re getting a wide variety of nutrients.


- Take a vitamin D supplement and eat vitamin D containing foods (oily fish, whole eggs and fortified milk)


- Move daily and stay active in whatever way you can


- Sleep!



Part 5 - Should I be dieting at the moment?


One question that might be on your mind at the moment is whether now is the right time to continue with or start a dieting or fat loss phase.

Like almost anything when it comes to nutrition, it depends. The answer will vary person to person as what’s right for someone else, may not be right for you.

It can be helpful to weigh up the pros and cons of being in a fat loss phase over a maintenance phase.

Pros

- You may have more time on your hands than before. You’re not commuting to work or going out to socialise. This means you have more time to dedicate to training and meal prepping than you usually would.


- Adherence and consistency might be easier at the moment as the option for going out for food or drinks isn’t there.

- If you’re looking for something positive to focus your energy on, implementing a successful dieting phase can be a good idea.


Cons

- Stress levels are higher at the moment, and for many people, adding the stress of a calorie deficit to your body can just be too much.


- Due to stress and being home all day, the urge to overeat can be higher and harder to deal with. Being in a deficit also means higher hunger levels, which when mixed with high cravings and stress can be a disaster waiting to happen!


-The lack of access to a gym can be an issue for many people. Muscle loss can occur when in a calorie deficit, and a key mechanism to counteract this is resistance training. Unfortunately, access to weights and other equipment is limited at the moment, meaning you may not be able to train as you usually would. However, that’s not to say it’s impossible to resistance train without a gym. There are so many options to provide resistance and stimulus to muscles, such as a bag full of books, filled water bottles and your own bodyweight. It just might require a bit more thought and planning than before.

Whatever you decide, own it! If you want to diet, diet and if you don’t, then don’t. The main thing is you do what you’re happy doing, and that you take care of your physical and mental health in a way that’s best for you.


Part 6 - How to Manage Mindless Eating


With most of our time being spent at home, the temptation to make multiple trips to the fridge is higher than ever.


1. Maintain a routine with meals

This is something we’ve mentioned before, but staying in a consistent routine with your meals is more important than ever. For many, this will be the usual breakfast, lunch and dinner. Avoid leaving long gaps between meals or getting to the point where you’re hangry!