Wellness in the time of COVID-19 - Part 4
Welcome back readers. This week’s topic is nutrition. Since I’ve been back at work I’ve noticed immense cravings for sugar, and my appetite has increased- I feel like I’m hungry all the time. I’m sure I’m not alone.
So why does this occur? The answer is that there are multiple reasons- lets break some of them down:
1. The stress response. We are all running with high cortisol levels at the moment and stress makes us crave sugar. A stressed-out brain, in particular, is working harder than normal and needs more glucose to do so, so it triggers more cortisol release (which becomes a vicious cycle). If we don’t consume enough glucose during this time, we end up with headaches and irritability.
2. Emotional eating. With uncertainty in other aspects of our lives, food is one of the things we still have control over. It easily becomes a coping mechanism, a form of distraction and self-soothing.
3. Eating because of boredom. Most of us are at home more often than usual these days and may not have much to keep us occupied- this can lead to grazing and eating even when we weren’t actually hungry.
4. Increased energy expenditure and exhaustion. As frontline workers we are using more energy- wearing PPE is challenging our endurance, and we are working harder and longer in general. Our brain is also working harder and consuming more energy. We can often feel exhausted.
Knowing all this, if you, like me, are reaching for that third ANZAC biscuit from the jar, here are some tips to manage:
· Manage stress: incorporate some stress reduction activities into your everyday routine- such as a guided 5 minute meditation or some yoga- and this will reduce your stress levels overall.
· Stay active- try and maintain an exercise routine to help offset any increased eating.
· Have a 30 minute pause. When I have a craving, I hold off fulfilling that craving for 30 minutes. Sometimes I even set a timer on my phone. If there is cake in the break room, remove yourself from the temptation and walk away. Often in that time the craving passes, which means it was probably not a true hunger but just an emotional reaction or because of boredom.
· Have a drink first. Often what we think is hunger, is actually thirst. Drink some water and if the craving or hunger subsides it may have been thirst all along.
· Snack healthy. If the craving persists then opt for something healthy first like a piece of fruit, a handful of nuts, some popcorn etc.
· Minimise mindless eating. One of the most effective ways I have found of decreasing how much I eat is to stop all distractions. Instead of eating in front of the television, sit at the table without the tv on and your phone out of reach. With less distraction you eat slower, get fuller quicker and tend to consume less.
· Lastly, and most importantly, give yourself a break. We do need to consume more during times of exhaustion, and this is okay. Don’t chastise yourself for eating something unhealthy. Recognise and acknowledge this is a unique time and it’s completely normal. If you’ve had some water and a healthy snack but you still really, really want that cake- then eat it too!
Stay well everyone,
-A
Last week’s photo was taken in the Serengeti National Park in Tanzania, Africa. I spent my final year elective in Tanzania, which was both challenging and eye opening. In retrospect it made me a better doctor and person overall. What we are going through is also challenging, but we will come out the other side of it with new skills and an appreciation for the simpler things. Think about a challenging time in your life and how you overcame it.
Can you guess where this picture was taken?