Sean Toy Explains How To Stay Physically And Mentally Healthy During The COVID-19 Pandemic

Thriveglobal

Avoiding COVID-19 is only half the battle. Now that we’re all cooped up at home, staying physically and mentally fit is more challenging than ever before. However, it is necessary if we want to get through this pandemic.

Toy is an ISSA certified personal trainer. Outside of work and school, Sean’s hobbies include working out and spending time with his fiancé Isabella and their dog Oliver. He loves to go hiking, mountain biking, and skiing. He provides his top five tips for maintaining your physical and mental health during COVID-19.

 Get a Good Night’s Sleep

Getting a good night’s sleep should be a top priority, especially during COVID-19, shares Sean Toy. As a personal trainer, Toy has learned how important sleep is to both our physical and mental health. Sleep is necessary for our brains to function at their highest capacity. Physically, sleep provides us with energy and mentally, sleep has been proven to reduce stress.

In addition, following the same sleep routine each night creates a sense of normalcy, which is something that can’t be underestimated during this unprecedented time. Sean Toy claims that the more you start going to sleep at the same time each night, the more your body will fall into this habit. If you’re finding it difficult to go to sleep at night, there are a few tricks you can try. Taking a bath, putting away all electronics an hour before bed, and drinking herbal tea can all help relax your body and ease you into a comfortable, deep sleep. Further, if you think you might have trouble sleeping due to anxiety, try writing down some of the thoughts swirling around in your head in a journal. Getting it out onto paper might help put your mind at ease long enough to fall asleep.

 Be Smart About Snacking

 Snacking in between meals becomes even more common when we’re cooped up at home all the time. However, it’s important to be smart about which snacks you’re eating on a regular basis, shares personal trainer Sean Toy. While it can be tempting to reach for the pint of ice cream or a bag of potato chips, foods that are high in sugar and fat are best to stay away from, as they can lead to poor physical and mental health.

Sean Toy understands that treating yourself every once in a while is normal, especially amidst COVID-19, but overall, try and reach for healthier, energizing snacks. Fruit and veggies, low-fat yogurt, and hummus are all great ideas for snacks that will not only make you feel full, but that will also supply you with a dose of vitamins and nutrients. If you have trouble snacking on healthy foods, perhaps avoid keeping junk food in the house. Alternatively, consider meal prepping. Have some veggies and hummus ready to eat in a tupperware container or make a fruit salad the night before.

Consider What You Eat

 In addition to snacking, Sean Toy urges all people to consider the foods they’re eating for their main meals. During COVID-19, he recommends trying to eat as many immune-boosting foods as possible. A strong immune system may offer a degree of protection against COVID-19, not to mention other seasonal illnesses such as the flu and even more serious conditions like cancer.

There are many different foods out there that will greatly benefit your immune system, such as citrus fruits, strawberries, and bell peppers. These foods all contain lots of vitamin C, which promotes the growth of antibodies that protect you from infection, shares Sean Toy. Vitamin A is another vitamin known for its abilities to stave off infections in humans. Foods with vitamin A include sweet potatoes, carrots, spinach, and certain types of milk and cereal. Lastly, ensure that the food you’re eating has lots of protein, as protein also contributes to a healthy immune system. Meat, poultry, seafood, eggs, beans, and lentils are all significant sources of protein.

Prioritize “Me” Time

 Spending time alone doing an activity you love doing, otherwise known as “me” time is a must during COVID-19. In order to keep your mental health in check, it’s a good idea to carve out time for yourself each and every day, shares Sean Toy. While stuck at home, especially if you’re living with children, it’s easy to fall into the role of caretaker, focusing on the needs of others instead of your own. Setting even 10 minutes aside each day to focus on yourself is an effective way to de-stress and reflect on how you’re feeling. How you spend the time is entirely up to you, whether you prefer to meditate, binge watch Netflix, read a book, or call a friend. Do whatever you need to do in order to indulge in this “me” time, even if it means setting your alarm a bit earlier each morning.

Breathe

 It may sound simple, but one of Sean Toy’s best pieces of advice for staying mentally healthy during COVID-19 is to take a deep breath. When you’re feeling stressed or anxious, taking a deep breath can make a world of difference. It will not only help you clear your mind, but it will also help you relax your physical body. Studies have shown that engaging in deep breathing exercises on a regular basis can lower blood pressure and relax the mind, all while strengthening the lungs. Sean Toy recommends people kickstart this habit by designating five minutes each day, either before bed or in the morning, to deep breathing. During this time, sit cross-legged in a comfortable position with your back straight. Allow your shoulders to relax, your jaw to unclench, and perhaps even close your eyes. Next, breathe in slowly through your nose for five seconds, letting the belly expand. Hold the breath for two more seconds, and then exhale through your mouth for five seconds, feeling your belly contract. Repeat as many times as you need.

 

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