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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Essential Tips for COVID-19

March 26, 2020 by aletheam Leave a Comment

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We are currently in unprecedented times and terms such as “social distancing” and “self-isolation” have become part of a standard conversation. For most of us, we are used to living in a fast-paced world, where everything is available at the click of a mouse, tap on a phone and an abundance of whatever the hell you want in all of our stores.

This change can be tricky for us and slowing down can be difficult. I have found it helpful to focus on what I can do to make the most of this time and focus on how I can remain in good health, mentally and physically.

That’s the organised Cancerian coming out in me!

Keeping Sane in Home Isolation!

  • Daily routine –  implement work time, family time and exercise. Get showered and dressed for work and break the day into segments.
  • Board Games – we just bought 5 Second Rule in our house and there are online platforms such as Kahoots where you can play games with friends online.
  • Connect with loved ones on Facetime, Zoom or HouseParty.
  • Spring clean the house – get those jobs done that have been on the list since, forever.
  • Watch a comedy or a feel-good movie.
  • Don’t spend your day on social media or watching the news..it will send you bananas.
  • Get your facts from experts, not Karen who finds herself with too much time on her hands now & is now the master on COVID-19.
  • Business owners – stay connected, work on those projects that had been put to the back corner. I can hear my friend, saying “the podcast Alethea!”
  • Play music and dance. Spotify has endless feel-good playlists.
  • If you are missing working with colleagues check out online coworking spaces such as Akimbo Coworking – free until mid-April.

What the hell should I be eating?

  • Buy fresh fruit & vegetables (where possible). Frozen and canned are perfectly fine if fresh isn’t available.
    • Mushrooms shiitake & maitake
    • Cruciferous vegetables – broccoli, cauliflower, cabbage, Brussel sprouts
    • Green leafy vegetables
  • Add ginger, garlic, and turmeric to your cooking or make infused teas.
  • Keep the vitamin C food intake high
    • Citrus, red capsicum (including the heart!), kiwifruit, papaya, broccoli, parsley are some good ideas.
  • Eat protein (animal protein, eggs, oily fish, legumes, beans) – this is what your body needs to produce white blood cells.
  • Gut health – eat fibre, vegetables, sauerkraut, make bone broth.
  • Minimise alcohol intake and keep hydrated.
  • Australian farmers can provide enough produce, there is no need to hoard. Ensure you have shopped for two weeks in case you are sick but also remember there are fantastic delivery services.
    • Gold Coast – Sylva Lining Organics, Farmer Foster, Organic Food Share
    • Geelong Area – East Fruit Market, Wes Eggs (not just eggs!)
    • Sydney – Hill View Farms, Box Fresh
  • It’s ok if your eating habits change over the next couple of months. Do what you can with what you have.

I am offering shorter consultations at affordable prices for personalised treatment plans for colds, flus, sore throats, anxiety and stress in addition to overall immune support and preparation for the winter.

BOOK HERE

Nurturing your Physical & Mental Health

Physical health is essential to function in life and be resilient to life’s changes and challenges.

We can support physical health from the inside out and the outside in.

Stress and anxiety affect overall health in a multitude of ways, however, they do directly affect the immune system by decreasing white blood cell production and the ability to fight off infection.

  • Keep surfaces clean and disinfect regularly.
  • Wipe keyboards and phones regularly – phones daily if they are taken out of the house.
  • Get outside and moving. Fresh air and movement are important with physical and mental health. Please don’t exercise in groups.
  • Meditation and Mindfulness
    • Calm, Insight Timer, Headspace, Meditation Road
  • Yoga – yin yoga is a fantastic option to reduce stress.
  • Feel the feels. Allow yourself to feel all the emotions right now, there is no right or wrong way to be feeling. Cry, laugh, panic, whatever you feel, just be kind. We are all going through this together.
  • Allow a certain period each day for social media and the news. It is possible to watch too much.
  • Breathe, really breathe. As deep as you can, as often as you think about it. Breathe in for four until your belly extends, hold for three, breathe out for four. Repeat. Repeat. Repeat
  • Drop your shoulders. Relax your jaw. Let your tongue drop from the roof of your mouth.

“Physical distance. Socially close. Be kind. Take care of each other.”

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Filed Under: Health, Lifestyle Tagged With: COVID19, health, immune, immune system, isolation

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HELLO!

HELLO!

I'm Alethea, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.

Recent Posts

  • Gut Health: How to have a rockin’ microbiome
  • Eating Rainbows vs Counting Macros
  • Richie’s Rustic Broth
  • 11 Ways to Decrease Stress & Support Immune Health
  • Essential Tips for COVID-19

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Gut Health: How to have a rockin’ microbiome

Macros, Eating Rainbows

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🌱| ℕ𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟𝕚𝕤𝕥 (𝔹ℍ𝕊𝕔ℕ𝕦𝕥𝕄𝕖𝕕)
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🍂| ℕ𝕒𝕥𝕦𝕣𝕖 𝕃𝕠𝕧𝕖𝕣
#goldcoastnutritionist #sportsnutrition

🌿      𝔸𝕝𝕖𝕥𝕙𝕖𝕒 𝕄𝕚𝕝𝕝𝕤      🌿
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? 🤔 

Some examples of this are below.

🩸 Biotin (vitamin B7) can lead to altered results in thyroid testing by falsely elevating T3 and T4 and by affecting troponin (a biomarker for heart attacks). Biotin is often found in B vitamins, prenatal supplements and often seen in hair/nails growth products.

🩸Strenuous exercise or alcohol consumption prior to testing can alter iron studies and other markers including creating kinase, thyroid hormones, albumin, bilirubin and CRP. Alcohol should be avoided 24-48hrs prior to testing.

🩸Timing - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

🩸Fasting - recommended prior to most blood tests. An overnight fast and having blood taken first thing in the morning is ideal for most testing. It is important however, to be hydrated when testing is done as dehydration can affect some markers. I’m talking water for hydration, avoid caffeine 😉

🌱General advice is avoid supplementation approximately three days prior, avoid strenuous exercise and alcohol, maintain a similar diet with a fasting period the night before whilst remaining hydrated. This is very general and will change with the individual and current treatment so always speak to your practitioner before ceasing any supplementation/medication.
Add some potato and this is my food heaven 😍 Add some potato and this is my food heaven 😍
Athletes are often at higher risk of injury, which Athletes are often at higher risk of injury, which makes sense right, if you are involved in physical activity you are more likely to obtain an injury than sitting on the couch. Of course the benefits of physical activity over sitting on the couch are numerous, so don’t at me 😉

Investigating why the athlete is injured is always an essential step. Worthy considerations to minimise future risk are to assess if the athlete is energy deficient, review mechanics, insufficient sleep and/or rest days, lack of strength training to name a few.

Then it’s all about recovery which involves physical rehab with a chosen practitioner such as physio, myotherapy, acupuncture, massage with reputable practitioners. And then there is nutrition! 🍏🥩✨

Consuming adequate energy is necessary for healing, however some key nutrients to consider are:

✨Fractures: focus on bone building nutrients - calcium, vitamin D, magnesium
✨Inflammatory conditions (ones that end in “itis”- anti-inflammatory nutrients and antioxidants such as omega3, curcumin, berries, vitamin A, C, E. Not nutrition related however I found great relief in rolling the foot on a frozen water bottle for plantar fasciitis!!
✨Joint pain - grass fed hydrolysed collagen - taken in the hour prior to strength training is 👌🏼
✨Muscle injuries - adequate protein and BCAAs can be helpful here too.

If you are finding you have recurrent injuries, stress fractures, joint pain, get in touch and we'll get you on the road to feeling great 👍
Tuna Salad 🥗 Old favourite 😍 Tuna Salad 🥗 Old favourite 😍
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