A Covid-19 survival guide: Control what you can

Right now a lot of things are outside of our control. It can be easy to feel helpless and the anxiety can be debilitating at times. I find personally that during in times of uncertainty, it helps to control what you can and the rest will take care of itself. (You’ll go crazy otherwise). That said, here are a few areas on which you can place your focus:

Sleep

Everyone is different but most adults need at least 7 hours of sleep a night to be at their best. Sleep hygiene is equally as important. So do what you can to maintain good habits so your body is supported. We tend to make better choices when we get adequate rest. So get those Z’s!

Movement

Notice I said movement and not “exercise” per se. You can find ways to move your body that don’t involve deadlifts or pushups. For example, housecleaning burns calories. (Use the handy calculator to determine the specifics. )Walking your dog or riding your bike can get your heart rate up, too. And fresh air can be rejuvenating after being stuck inside for so long. Last if you’re working from home, be sure to make time for fitness. Try these desk-friendly exercises.

Nutrition

While I am neither a nutritionist nor a dietician, I can’t give specific advice. But I can tell you that, generally speaking, maintaining a diet rich in fruits and vegetables can boost immunity. Also, stay hydrated, my friend. A good rule of thumb is to drink at least half your body weight in ounces. I add a natural flavor to mine called Stur to give it a kick.

Social connection

We all miss coffee dates, lunches and in-person human contact in general. (Sigh) Don’t forget about video chat, handwritten cards and staying connected through social media.

How are YOU staying sane?

I tried intermittent fasting for 3 weeks and here’s what happened....

I should begin this post with a disclaimer and a few caveats. I am neither a clinical professional nor a dietitian, so this information should not be interpreted as medical advice. I am simply sharing my experience.

OK, now that that’s out of the way, let’s get to the fun part. I tried intermittent fasting (henceforth referred to as IF) upon the recommendation of my physician Dr. Veerula of Fort Wayne Integrative Medicine. (Side note: if you’re looking for an MD, he’s your guy.) He had told me about a host of benefits associated with IF, including fat loss, improved mental clarity and slowing down the aging process. I had hit a plateau with my weight, in addition to experiencing some other symptoms. I figured I had nothing to lose, as this program costs no money and is both flexible and simple, as Cynthia Thurlow explains in her TEDx Talk.

So I set out to try IF for three weeks leading up to my birthday. Here are the ground rules I followed (mostly):

• Consumed all food and drink only during an 8-hour window (mainly 12:30p -8:30p) and fasted for 16 hours

• Drank my usual 90 ounces of water (plus unsweetened coffee and tea)

If I could distill my IF experience so far into 3 points it would be these:

1. I was less hungry. It was a bit of a transition for the first few days, but once I got past that I felt less hungry and my blood sugar seemed to be better regulated. Overall I believe I consumed fewer calories because I had a narrower window of time in which to eat. I did lose a pound of fat and about .33 percent in body fat. 

2. I was more mindful about what I ate. Staying on track required me to plan more in advance than I had in the recent past. With only 8 hours to consume 3 meals, I found myself being more strategic about what I ate and when.

3. My workouts didn’t suffer. In general I worked out in a fasted state. I didn’t notice any difference in my performance. I didn’t feel dizzy or weak. I did try to be intentional with my dinner if I had a workout in the morning. These were the times when I’d eat a more carb-heavy meal the evening before so I could bun through a quick source of energy the next day. 

In general, IF was fairly easy to integrate into my life. But like any lifestyle change, it requires foresight and sacrifice. I plan to continue eating this way, at least during the week. 

If you have tried IF, I’m anxious to hear about your experience. Share your comments below.