COVID-19 is causing inevitable distress to us all, through the current/potential health effects of the virus, impacts of social distancing, plus drastic changes in work and living conditions. You may feel that your mood and feelings are affected at this time which may result in feeling down, anxious, alone and irritable. It is incredibly important that at this time, you avoid falling into the easy patterns of unhealthy behaviours that can make you feel worse; such as not exercising or eating convenient, junk food.
There are simple things that you can do to help to stay mentally and physically healthy, please see below a few tips.
Staying Active
There are a range of ways to do this at home, including:
- Sitting exercises
- Strength exercises
- Flexibility exercises
- Balance exercises
- Cardio exercises: why not try a HIIT or YouTube workout?
- Go for a walk if you stay more than 2 metres from others
- Do some gardening
Key pages for more information
Live fitness work out
- The Body Coach – ‘PE with Joe’. Joe Wicks is holding a daily workout everyday at 9 am - on his YouTube channel
| Stay in, work out |
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| Download the poster here |
We have also put together inspiration posters for cardio exercises, strength (upper body) exercises, strength (lower body) exercises, core exercises and seated exercises.
Healthy Eating
Poor nutrition, either insufficient dietary intake or poor quality, can compromise immune function and increase infection risk. The Coronavirus disease 2019 (COVID-19) epidemic has been caused by severe acute respiratory syndrome (SARS) coronavirus 2 (SARS-CoV-2), hence any strategies that can prevent or mitigate respiratory infection risk, attenuate inflammation and strengthen overall immunity are critical at this time.
Micronutrients, commonly known as vitamins and minerals required in small intakes, are critical for health and pivotal in strengthening the immune response, function and overall infection risk. Multiple micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin) and B9 (folic acid) and minerals iron, selenium, zinc, magnesium and copper (Calder et al., 2020). The UK government have outlined the recommended intakes for each micronutrient, available from: the Governments website.
Eating a balanced diet that complies with the Eat Well Guide, will likely attenuate any micronutrient deficiencies, particularly by eating 5 portions of fruit and vegetables a day (fresh, tinned or frozen), which are rich in vitamins and minerals.
However, certain individuals are at greatest risk of micronutrient deficiency; this includes women of childbearing age, particularly pregnant and lactating women, infants and toddlers, children, adolescents (particularly females), older adults, obese individuals, and the critically ill, plus individuals with inflammatory bowel disease. Hence, at this time it is more important than ever to eat well for improved health status, and this may require ingesting a dietary supplement. Vitamin D supplementation is recommended in particular, as 10ug a day is the recommended government guideline and the average UK diet consists of 2-5ug.
| 11 Top tips to Eat Well at home during COVID-19 | Best food buys to Eat Well at home during COVID-19 |
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| Download the 11 Top Tips here | Download the Best food buys here |
Mental Health
Information and Advice
There is information on the government website about looking after your mental health, on the Governments website with guidance on social distancing.
Public Health England have launched their new ‘Every Mind Matters Campaign’. For information, support, advice and the ability to develop your own mind plan, please visit their website here.
Find out who you can do things for others on the action for happiness website. This includes 10 keys to happier living
- Giving – Do things for others
- Relating – connect with people
- Exercising – take care of your body
- Awareness – live life mindfully
- Trying out – keep learning new things
- Direction – have goals to look forward to
- Resilience – find ways to bounce back
- Emotions – look for what’s good
- Acceptance – be comfortable with yourself
- Meaning – be part of something bigger
Mental Health First Aid (MHFA) have launched a My Whole Self toolkit, the digital centre piece of its new campaign for workplace culture change. The toolkit helps everyone to support their mental health while working from home.
Livewell Essex has also put together 10 ways to wellbeing, available to read here.
Support and Services
Do you need urgent mental health help now?
If you've had thoughts of self-harming or are feeling suicidal, contact someone immediately such as your GP, a friend, a relative or someone else you can trust.
- Urgent: call 999
- Non-urgent: call your local GP, or NHS on 111
- Health in Mind (IAPT) - wide range of talking therapy treatments for adults with common mental health problems. Health in Mind is part of the national initiative Improving Access to Psychological Therapies (IAPT). individuals can self refer online find out more here, or call 01376 308704, or visit your GP.
Online
- Adults: Silvercloud
- Children: KOOTH
- All: Mental Health Direct
Telephone, Text or email
- Adults: MIND - Tel: 01206 764600, E: enquiries@mnessexmind.org
- Teenagers (11-19): Virgin Care & Bernados Chat Health - Tel: 07520 615731
- Children and Families: EWMHS - Tel: 0300 3001600, E: nelft-ewmhs.referrals@nhs.net
- All: Mental Health Direct - Tel: 0300 5551000
- Shout: Text: 85258
If it’s not an emergency, there are many ways for you to seek help for mental health worries. The charity MIND offers some excellent advice on how to talk to your GP when you suspect you are suffering from a mental health problem. Plus, 'for support services for teenagers and children, please download... '
For more information, please visit Livewell's Mental Health page.
Social Isolation
It is incredibly important to maintain contact with your friends, family and work colleagues during this time, to maintain your social connectedness and general wellbeing.
Maldon and District CVS are pleased to be able offer the opportunity to stay connected with your community from the comfort of your own home. If you are staying at home due to health reasons, are furloughed from work or would simply like some company you are welcome to register for one of their free virtual coffee mornings.
To take part you will need to register with a session via the below Eventbrite links and will receive joining instructions,
The coffee mornings are held using Zoom video conferencing. You will need a laptop or tablet to connect using video or can dial in from a home or mobile phone.