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Experts reveal how to maintain wellness during quarantine

The coronavirus has forced everyone to alter their routines. 

From what we’re eating (and how often!) to the amount of sleep (or lack there of) that we are getting, many of us are not doing what’s best for our well-being

Founder of Eat Burn Sleep Yalda Alaoui, and founder of London’s hottest wellness destination Glow Bar, Sasha Sabapathy, share helpful tips on how to take the edge off during this very difficult time for a healthier and happier you. 

Start the day right: ‘I would avoid going for sweet foods as they feed the bad gut bacteria and can trigger cravings for the whole day, as well as unbalance blood sugar levels,’ said Yalda Alaoui founder of @eatburnsleep 

While a bowl of Lucky Charms or Fruity Pebbles for breakfast will make you feel extremely nostalgic, it’s a bad idea. 

‘I would avoid going for sweet foods as they feed the bad gut bacteria and can trigger cravings for the whole day, as well as unbalance blood sugar levels,’ said Yalda Alaoui founder of @eatburnsleep.

Yalda suggests eating anything savory to keep blood sugar levels more stable. 

‘I like to include protein like eggs, salmon, even bacon, some good fats such as avocado and some vegetables such as tomatoes, mushrooms and spinach. A good nutritious breakfast can help keep you full and satisfied until lunch.’

Salad for lunch: 'It is better to eat raw foods at lunch rather than dinner as they are harder to process by the body'

Salad for lunch: ‘It is better to eat raw foods at lunch rather than dinner as they are harder to process by the body’

For lunch, the wellness experts recommends a colorful salad topped with a protein.

‘It is better to eat raw foods at lunch rather than dinner as they are harder to process by the body.  I try to stick to the “no raw after four” rule. 

‘The more colors in your salad, the more nutrients you will be getting from it. Lettuce, tomatoes, carrots, cucumber, celery, fennel will help stimulate your digestive enzymes production, and are naturally high in antioxidants and vitamin C, which support immunity. 

Yalda favors an olive oil-based dressing as olive oil is high in omega 9. 

‘I like topping my salad with a piece of grilled or baked fish, chicken, prawns or beef. This helps me avoid starchy carbs and keep a good functioning gut, hence a happy mind and a healthy body.’

Rainbow: 'The more colors in your salad, the more nutrients you will be getting from it'

Rainbow: ‘The more colors in your salad, the more nutrients you will be getting from it’

Fish is a good option: What you eat for dinner can help or hurt shuteye. According to Yalda, good carbs support sleep function

Fish is a good option: What you eat for dinner can help or hurt shuteye. According to Yalda, good carbs support sleep function

What you eat for dinner can help or hurt shuteye. According to Yalda, good carbs support sleep function. 

‘They release a moderate amount of insulin, which is the precursor to serotonin (the happy hormone) itself a precursor to melatonin (the sleep hormone).  

Sleep is a vital component of well-being. It helps the body repair itself for another day. It can prevent heart disease, boost immunity and prevent excessive weight gain.  Chicken or fish are best for dinner, save red meat for lunch.

Look cute: By getting out of your sweatpants and slipping into a pair of jeans, you're less likely to devour a box of chocolates. Denim jacket and jeans by Mavi

Look cute: By getting out of your sweatpants and slipping into a pair of jeans, you’re less likely to devour a box of chocolates. Denim jacket and jeans by Mavi

What else can I eat: At a time of extreme isolation with the pantry and refrigerator just a few steps away, stress snacking is inevitable.

What else can I eat: At a time of extreme isolation with the pantry and refrigerator just a few steps away, stress snacking is inevitable.

At a time of extreme isolation with the pantry and refrigerator just a few steps away, stress snacking is inevitable.  

To curb the munchies, getting out of your sweatpants and slipping into a pair of jeans wouldn’t hurt.

Avoid repeated trips to the refrigerator by starting the day right.

Yalda recommends a small 20-minute workout followed by a shower. ‘Keeping this self care routine takes me out of the quarantine mode and I have more productive days during which I snack less. It feels like a normal day, except it is spent at home.’ 

Movement: 'Stretching out hip flexors helps relieve back pain. As we sit down for so long, our hip flexors are tight and our gluteus muscles tend to be underworked, so stretch the hip flexors and strengthen your bum for better posture and back health'. Pictured: Enavant Active

Movement: ‘Stretching out hip flexors helps relieve back pain. As we sit down for so long, our hip flexors are tight and our gluteus muscles tend to be underworked, so stretch the hip flexors and strengthen your bum for better posture and back health’. Pictured: Enavant Active

As we spend an increasing amount of time being sedentary and looking at screens, muscles tighten up, posture worsens so it is important to both stretch and strengthen our core for our mind, mood and body. 

‘Stretching out hip flexors helps relieve back pain. As we sit down for so long, our hip flexors are tight and our gluteus muscles tend to be underworked, so stretch the hip flexors and strengthen your bum for better posture and back health.

‘The vagus nerve links the spinal cord and the Gastrointestinal tract. There is a core muscle – gut health connection here.

‘60% of your neurotransmitters sit in your gut so a happy back/core means a healthy gut which means more happiness.’

‘Movement allows for endorphins production which will lift your mood for longer than a glass of wine, explains Yalda.

The expert doesn’t advise having a glass of vino at the end of each work day. 

‘Getting into such regular habits with an addictive substance can lead to overconsumption. Alcohol does release serotonin and make us feel happy momentarily, but over the long run, it has been shown to be a depressant. 

‘I try to keep to a glass of wine twice a week maximum. During difficult times such as now, it is better to focus on self care and exercise, and save the wine for when we celebrate afterwards and are reunited with our friends and loved ones.’

Resist: 'During difficult times such as now, it is better to focus on self care and exercise, and save the wine for when we celebrate afterwards and are reunited with our friends and loved ones'

Resist: ‘During difficult times such as now, it is better to focus on self care and exercise, and save the wine for when we celebrate afterwards and are reunited with our friends and loved ones’

‘It’s important to take this moment of isolation to look after both our mental and physical healths,’ says Sasha Sabapathy, founder of London’s hottest wellness destination Glow Bar.

‘Physically, it’s mandatory that we keep our immune systems strong and healthy. This comes from eating well, finding a way to get some vitamin D on our daily walks, drinking Vitamin C and practicing yoga at home. 

‘Another amazing way to boost our immune systems is by consuming medicinal mushrooms which are part of the adaptogen family,’ she says.

Turn inward: 'It's important to take this moment of isolation to look after both our mental and physical healths,' says Sasha Sabapathy, founder of London's hottest wellness destination Glow Bar

Turn inward: ‘It’s important to take this moment of isolation to look after both our mental and physical healths,’ says Sasha Sabapathy, founder of London’s hottest wellness destination Glow Bar 

'Best for you: Physically, it's mandatory that we keep our immune systems strong and healthy. This comes from eating well, finding a way to get some vitamin D on our daily walks, drinking Vitamin C and practicing yoga at home'

‘Best for you: Physically, it’s mandatory that we keep our immune systems strong and healthy. This comes from eating well, finding a way to get some vitamin D on our daily walks, drinking Vitamin C and practicing yoga at home’

According to Sasha, Cordyceps is an amazing medicinal mushroom which both helps to boost the immune system and also lower inflammation in the body.

She’s also a fan of Ashwagandha (balances cortisol levels), Mucuna Pruriens (stimulates dopamine production) and Rhodiola Rosea (limits cortisol production.)

‘There are adaptogenic herbs that can help to regulate our stress levels and also boost your mood, and are an easy thing to incorporate into your routine at this time. 

‘We sell all our adaptogens as powders so that consuming them feels like consuming food and things we love instead of medicinal. We recommend making moon milks, smoothies and even vegan treats with them.’ 

Glow Bar

Glow Bar

 ‘There are adaptogenic herbs that can help to regulate our stress levels and also boost your mood, and are an easy thing to incorporate into your routine at this time,’ shares Sasha. Glowbarldn.com

'We sell all our adaptogens as powders so that consuming them feels like consuming food and things we love instead of medicinal. We recommend making moon milks, smoothies and even vegan treats with them.' Glowbarldn.com

 ‘We sell all our adaptogens as powders so that consuming them feels like consuming food and things we love instead of medicinal. We recommend making moon milks, smoothies and even vegan treats with them.’ Glowbarldn.com

 

Read more at DailyMail.co.uk