CORE PRINCIPLES
FOR SUPPORTING YOUR HEALTH
LIFESTYLE
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Take time to ensure you have your fridge and pantry stocked with nutritious foods. Remember when you are sick you might not feel like cooking, so prepare a nutritious soup and store in the freezer. (Anti-flam soup in Resources). Make prepared foods using the foods on the "Target Nutrients" page.
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Purchase any monitoring (or other health) devices you may need (thermometer, oximeter, nebuliser).
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Organise nutritional, herbal and over-the-counter supplements, as well as gargles, sprays, washes and throat lozenges that are appropriate for you and your family.
HYGIENE
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Wash your hands regularly with soap and water and dry thoroughly.
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Cough or sneeze into your elbow or cover your mouth and nose with tissues.
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Avoid touching your face, including your eyes, nose or mouth if your hands are not clean.
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Clean high-use surfaces regularly. This includes items frequently touched like door handles and phones.
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Improve ventilation in your home, car, place of work. Open windows are recommended to increase fresh air in these spaces.
NUTRITION
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Ensure that you and your family are eating a variety of colourful wholefoods, including a couple servings of fruit, plenty of vegetables, grains, nuts, seeds and sources of protein. See the 'Target Nutrients' page for more info.
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Drink a minimum of 8 glasses of water per day.
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Limit or avoid processed foods and alcohol.
MOVEMENT & EXERCISE
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Prioritise 20-30 minutes of mild to moderate exercise every day.
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Take your exercise out in nature in the fresh air - walk or jog in nature, yoga, tai chi, etc.
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Cold water therapy to build cardiovascular and immune system resilience.
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Dip your feet in the lake or taking the full plunge up to your shoulders - stay in for 1-3 minutes with calm, steady breaths. Even start with 15 seconds and build up tolerance slowly. Ending each shower with a cold run of water is a convenient way to get cold water exposure as well.- NB: Cold water immersion is not recommended if you are already feeling unwell.
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Spinal and rib cage mobility will help to maximise organ and nerve system function- including diaphragm and lung function. Straighten Up NZ provides an easy 3 minute stretch routine suitable for almost everyone at any age. www.straightenup.org.nz
BREATHING
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To help calm feelings of anxiety and stress take 10-20 rounds of 3-dimensional breath. Inhale into the front, sides, back, top and bottom of the lungs for a count of 6-8, pause for a moment at the top of the inhale, exhale for a count of 6-8, pause for a moment at the bottom of the exhale, and then repeat.
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If you are starting to feel unwell or have been exposed to someone who is feeling unwell, this breathing exercise may help to promote immune system function.
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Take a couple of slow, full breaths. Exhale. With pace, inhale deeply, exhale naturally for 30-40 rounds. This is a percussive breath. After 30-40 cycles, exhale and hold your breath until you feel the urge to inhale again. Inhale fully, focusing on expanding the lungs 3 dimensionally. Hold for 15 seconds. Exhale completely. Take a couple slow, deep breaths. Repeat the whole cycle 2-3 more times.
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Foam rollers can also be used to help with opening up the ribcage, along with basic pec/ chest opening stretches against a wall.
SLEEP
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Endeavour to get 7-9 hours of sleep / time in bed. If you can’t sleep, just relax and practice breathing as this can still be restorative.
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Switch off devices (phone, computer, TV) and overhead lighting a minimum of one hour before bed.
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View sunlight first thing in the morning, and evening light as the sun sets. This will help to regulate your wakefulness and sleep hormones (cortisol/adrenaline, melatonin).
STRESS REDUCTION & MANAGEMENT
Meditation
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This can be as simple as sitting quietly while focusing on your breath for 5-10 minutes - if your attention drifts away from the breath, refocus your attention and begin again.
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Meditation Apps - One Giant Mind, Headspace (free and available on Netflix), Calm, Insight Timer (free)
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Laughter - Watch a comedy that gets you chuckling - see resources for recommendations
Counselling
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Oftentimes we need the guidance of a qualified and neutral person to support our mental health and wellbeing. See resource section for local counsellors.
Community
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Lean into and deepen your connections with your friends and extended community. There is no replacement for human connection and real conversations.
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If you don’t yet know your neighbours, now is the time to expand your community of support. You may need to call on them to bring groceries or a hot meal, and they may need to do the same. The more we can come together and support one another, the better we’ll all be.