ENJOY YOUR HOLIDAYS MENTALLY SAFE

While we are excited about Thanksgiving and Christmas holidays, especially to meet with family and friends, the negative impact of COVID-19 pandemic on our health, along with lockdowns and social distancing, has become a reality. Not only physically but also mentally. Fortunately yet, there are natural modalities to adjust our lifestyle in order to intensify our joy of holidays in full mental bloom. Read on to learn more about.           

THE PHILOSOPHY BEHIND

Our nation in whole is looking forward to our greatest holidays now end of  the year to meet with nearest and dearest family and friends.
 
This delight is certainly challenging individually for our mental health. On one side positively because of the joy involved. On the other side, however,  negatively with special reference to current COVID-19 pandemic and related vexations  like lockdowns, social distancing, etc. According to research at, inter alia, Cambridge College in Boston, MA.
 
This implies to find ways relieving and overcoming the blues of physical distance, with stresses and strains involved, leading to depression and anxiety in many cases. 

LIFESTYLE ADJUSTMENTS – SCIENTIFICALLY VALIDATED 

Practice exercise

​Unlike manifold assumptions, practicing exercise is not only an issue of physical health but also for our mental capacity. Boosting mood and warding off depression.
 
To achieve this goal, you don´t have to run a marathon, even 10-15 minutes walking with/without dog can help.
 
Based on research at the University of Illinois at Urbana-Champaign, IL.
 
For additional research on this issue of physical exercise for mental power go to, inter alia,

• University College London & King’s College London in the UK
• University of Toronto in Toronto, Canada
• State University of Rio de Janeiro & Federal University of Rio de Janeiro in Rio de Janeiro, Brazil
• Federal University of Rio Grande do Sul in Porto Alegre, Brazil
• Karolinska Institute in Stockholm, Sweden
• University of New South Wales & University of Western Sydney –

           both in Sydney, Australia

• KU Leuven University in Leuven-Kortenberg, Belgium​  

Avoid solitude

If you cannot, e.g., meet a friend physically for a walk, relieve mental consequences of physical isolation related to lockdowns and other physical distances electronically. Making contacts by, e.g., emails, texts, phone calls or video chats.
 
According to research at, inter alia, the University of California in Riverside, CA.
 
Also social media may help to a certain degree. However, without doomscrolling (a term used by New York University for endlessly reading bad news) leading to depression and anxiety. According to research at the University of New Hampshire in Durham, NH.      

Sound sleep

Less sleep – less good mood. I.e. without soundness of sleep at night, your mood may deteriorate during the day.
 
According to research at, inter alia, Technion Israel Institute of Technology in Haifa, Israel, and the Norwegian University of Science and Technology in Trondheim, Norway.
 
Leaves us with the question to the U.S. National Institute of Neurological Disorders and Stroke how to benefit sound sleep naturally.
 
E.g., with
 

• Regular bedtime

 
Since our body is used to a natural sleep-wake cycle, regular bedtime during whole week (weekends no exception) is beneficial.
 

• Regular exercise

 
Exercising during the day for 20-30 minutes may well help for better sleep at night.
 

• Winding down

 
Relax before going to bed with, e.g.,
 

• Listening to music
• Reading a book
• Taking hot bath or shower

      

• Refrain from daytime napping

 
If you are still taking a nap, don´t do it for longer than 1 hour, and not after 3 p.m.
 

• Relinquish large meals/beverages & caffeine before bed

 
To avoid indigestion and frequent urination at night, disturbing sound sleep.
 
Also, caffeine before bed may affect sleep quality and duration.

Healthy diet

As you know already from our previous blogs and publications, our health stands basically on 2 pillars: appropriate exercise and nutritious diet.
Not only physically, also mentally.
 
Only recently, Cambridge University in Cambridge, UK, confirmed by research that healthy food also v our mental capacity.
 
With special reference to Mediterranean diet which is better also for our mental health than ´Western diet´. 

IN A NUTSHELL

While we are excited about Thanksgiving and Christmas holidays, especially to meet with family and friends, the negative impact of COVID-19 pandemic on our health, along with lockdowns and social distancing, has become a reality. Not only physically but also mentally. Fortunately yet, there are natural modalities to adjust our lifestyle in order to intensify our joy of holidays in full mental bloom.         

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DISCLAIMER

All information stated in this blog are for your personal education only, and are not intended to replace the advice of your healthcare provider.