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Nutrition & physical health

Prioritizing Health & Wellness During Quarantine

Posted by Kathryn Hummel on May 03, 2020
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Quarantine is going to look different for everyone, and what is realistic and accessible are important factors to consider when you’re trying to prioritize health and wellness, especially during these times. We recognize that with those differences still comes one common thread, which is how important it is to be kind to yourself by attempting to get in some rest, movement, meditation/stillness and healthy eats whenever possible.

We recognize that our industry is facing a lot of uncertainty and we want to continue to provide tools that will potentially help to positively impact this current environment we’re all in together. Sometimes we all need a little reminder of how to prioritize what’s important for our mind and body. 

With that being said, below we’ve compiled a list of some resources to consider trying while you’re staying safe at home. 

HEALTHY EATING

During these times we understand that it is a very common thing to want to resort to comfort foods and crave surgery treats to help ease the worry, anxiety and rollercoaster of emotions that are attached to this experience and that resources may be harder to come by. However we also recognize that incorporating and/or maintaining healthy habits into ones every day can greatly impact mental health, physical health and overall capacity to cope with self isolation. We’re striving to find a balance when it comes to still enjoying the foods you love, but also making sure you’re still getting some proper nutrition into your body.

Here’s a few tools to consider when your evaluating your healthy eating habits, 

  • Start your day off with water - Consider making a morning routine out of drinking water will not only get you started off right, but will also give your body and mind a positive kickstart to the day. 

  • Consider breakfast items and snacks like, oatmeal, eggs, yogurt, fruit, chopped veggies, granola bars, whole grain bread or rice crackers, trail mix etc.

  • Try having a banana, or other piece of fruit instead of a cookie, ice cream etc. to satisfy a sugar craving

  • Sneak in a smoothie in your day - Not only will it give you some extra vitamins and nutrients, it will also provide hydration from the amount of water in the fruits and veggies.

  • Consider whole or cut vegetables and fruits instead of juice

  • Enjoy a colourful meal - Try making half of your plate vegetables and fruits

  • Consider whole grain or sprouted grain options: quinoa, wild rice, pasta & bread

  • Try incorporating veggies into as many of meals as possible, i.e. with your eggs for breakfast, salad and a protein for lunch, and a variety cooked alongside your main meal at dinner

  • Consider choosing dark mixed green salads with vegetables or fruits instead of salads like: pasta, potato or caesar

  • Consider incorporating plant-based protein options into your meals, like: Edamame, Peanut Butter, Broccoli, Quinoa, Beans with rice eaten together

  • If purchasing packaged items, consider reading the labels and be mindful of the quality of ingredients and try to stray away from any high sugar and/or processed products

  • If you are ordering food from a restaurant consider items that are baked, grilled, broiled or poached

For more tips on incorporating more balance to your meal choices, read more at Canada's Food Guide.

*Healthy eating habits are not a substitute for therapy or medication. If you are struggling with mental health, Unison offers free Counselling & Health Solutions to the Canadian music community. 

SLEEPING

Although this time is different than anything we’ve experienced. This is also an opportunity to slow down, catch up on rest you may otherwise may have not been getting and give your body permission to recoup during a challenging time. This may be easier for some, but if you’re able to incorporate some of the other suggestions in this post into your life, they can potentially assist you with better quality of sleep.

Ways to wind down,

  • Take a warm shower or bath

  • Be mindful of what you’re eating 2 hours or less before bedtime. (Consider minimizing alcohol or sugar as examples)

  • Consider the types of window coverings you have and what kind of darkness you have

  • Consider making your sleep space a no screen zone, as this can cause your brain to remain active and stimulated

  • Try to keeping to a regular sleep schedule, which can assist with restorative benefits. An hour or two past your usual time, you’re more likely to get another wind that can throw off your schedule. 

MOVEMENT

We all know that moving our bodies is important for many essential parts to function properly. Therefore during this time we understand many people may not be getting the movement they're use to. Some of our friends in the industry are hosting weekly events, if you want to connect with your community through movement. This is a great way to change up your routine, connect with people virtually and simply incorporate some exercise into your day. 

Fit on Tour & Backline are running Instagram LIVE guided workouts (yoga, HIIT, meditation and more). 

As well if it is safe to do so in your area and by practicing proper physical distracting measures, then going for a walk in your neighbourhood is not only great for moving your body, but also clearing your mind. A great way to reduce stress and bring some ease to your mind, even if for a short period of time. 

According to the Journal of Environmental Psychology Article "Where to put your best foot forward: Psycho-physiological responses to walking in natural and urban environments” proposes that nature allows restoration from fatigue and enable more stress reduction and is thought to influence recovery from stress, and diminishing negative thoughts. 

Also check out our previous post on Get Outside! The Benefits of Outdoor Exercise

MEDITATION/STILLNESS

We understand that this can be a tough one for many, especially if you’re used to being busy, traveling a lot etc. However the act of simply pausing, sitting still and taking deep breaths can do wonders for your mind and body. 

Try a 5 minute meditation. Download a free app like any of the ones listed below and you can do it anywhere anytime you have a spare moment. 

Headspace guided meditations, animations, articles and videos, all in the distinct Headspace style.

Calm App Enjoy this curation of content hand-picked to support your mental and emotional wellness through this time.

 

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Disclaimer - Please note that information from this site should never be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Follow us at @UnisonFund on Facebook, Twitter, and Instagram to stay up to date on balancing a healthy lifestyle while working in music. 

Looking for additional help? Unison’s Counselling & Health Solutions connects Canadian music professionals with licensed counsellors offering nutrition and health guidance. Register for free and call 1-855-9UNISON to receive assistance.