Mind and Muscle: 6 Secrets to Improve Your Wellbeing in Tough Times

Marketers’ life is majorly either into the field or into excels or word doc preparing budgets, ROI, or creatives. Long working hours, Fieldwork, not so good health practices to follow, We at THE MARKETING SOUL has taken this initiative to bring this topic #MARKETERSFIT to the forefront to promote healthy lifestyles for our passionate marketers. End of the Day, It is your life, Live it Well. Dr. Cecilia Serban, A plant-based health coach shared with us the tips to improve our wellbeing in these tough COVID-19 TIMES.

<strong>Dr Cecilia Serban</strong>
Dr Cecilia Serban

Plant based Health Coach

A while back I had a conversation with a friend. She was telling me how working from home is taking a toll on her wellbeing.

She used to be a very active person, always out and about, meeting people over coffee, delivering talks and attending conferences. She is sociable and thriving on human connections.

During the last few months she, like most of us, was forced to work from home. Which means sitting in front of the computer for hours, starring at the screen. Communication became virtual very quickly. Zoom and Skype calls replaced the coffee shops and brought with them technical difficulties and frustration.

Loneliness and boredom sneaked in, despite the amount of work she was doing. The healthy habits got replaced by not so healthy ones.

The hours at the gym became home exercise routine, which became one walk a week. The healthy food became erratic eating habits and junk snacks.

And my friend noticed how her energy was slipping away while her weight was increasing. This led to anxiety and overwhelm. Work became less productive, her business was suffering which fed her anxiety. She ended up trapped in a vicious cycle of physical and mental ill health.



How about you?

How is this new reality affecting you? Maybe you also feel that your health is slipping away. Perhaps you are not as active as you used to be. Maybe your diet has changed and not for the best.

Whether we want to admit or not, these are tough times, physically as well as emotionally. And no matter how strong we are, it may affect all of us.

My friend’s story is not unique by any means. Most of my recent clients have similar stories and challenges.

A challenge is an opportunity

If you want to stay fit and healthy during tough times then you have to care for your body and mind.

And although this sounds like a big job, there are little things you can do every day that can boost your wellbeing in a very short time.

Before I shared this with my friend (and also my clients), she felt exhausted all the time. Her energy levels were low throughout the day and had difficulty concentrating. Her work suffered which led to more anxiety. She felt unwell physically with little irritations like headaches, backaches and a lot of digestive upset.

Feeling physically ill made her suffer emotionally as well. She was in this downwards spiral which seemed to go deeper and deeper every single day.

Once she started implementing some of those simple, but so effective habits, her whole world shifted. Her energy levels picked up and her concentration improved. The aches and pains subsided very quickly and she felt better. Slowly the weight started coming off and she found again the motivation to keep taking action in all areas of her life.

Even more, due to her physical health improving, her mental health got better which reflected in her business.

How to stay healthy and fit during difficult times:

  1. Go out in nature
  2. Meditate
  3. Healthy Eating
  4. Exercise
  5. Connect
  6. Me Time

Let’s understand all in detail.

  1. Go out in nature

Now more than ever we need to get out of the house and emerge ourselves in nature. One study showed that spending at least 120 minutes a week in nature improves wellbeing.

Furthermore, being outdoors and getting sunlight can help boost the immune system which is what helps us fight bacteria and viruses. Also, sunlight increases our levels of Vitamin D, another ally in fighting disease.

Being outside, walking through a park, forest or the beach reduces stress, improves memory and sleep and boosts your creativity.

2.  Meditate

Going “inside” is as important as going outside. Just a few minutes every day, taking the time to be quiet, with yourself.

More and more studies emerge every day showing the benefits of mediation.

Reducing stress and anxiety is one of the main reasons people try meditation.  And as several studies show it is very effective not only in reducing stress, but also stress related conditions such as irritable bowel syndrome and fibromyalgia.

Mediation can decrease depression and improve your emotional health.

It also improves sleep by shortening the time it takes to fall asleep.

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3. Healthy eating

In a time when our immune system is put to the test more than ever, healthy eating is one of the main pillars of wellbeing.

Hippocrates once said “Let food be thy medicine and medicine be thy food”. Those very old, but very wise words are still telling us how important the right nutrition is for our bodies and mind.

Healthy eating can help you reduce your weight or maintain a healthy weight. It can prevent chronic illnesses like type 2 diabetes, cancer, heart disease, and inflammatory diseases. Even more, studies have shown that a whole foods plant-based diet can stop and even reverse those illnesses.

4. Exercise

There are many types of physical activity from swimming, jogging to boxing and all the more professional sports.

Being active has been shown to have many health benefits mentally and physically.

Regular exercise can help you lose weight, build strong bones and muscles preventing osteoporosis and increasing your energy levels. It also reduces the risk of chronic illnesses.

Another benefit of regular exercise is improving sleep quality while you feel more energised during the day.

Let’s not forget about sex. It has been shown that regular exercise improves sexual function and performance in men and women and reduces the risk of erectile disfunction in men.

5. Connect

Being healthy is not only about the health of your body, but also the health of your mind.

During those last months we have been isolated from loved ones, families, friends and colleagues. Your support network has been taken away and you found yourself alone and isolated.

Being part of a community has been associated with personal and social wellbeing. Your community can provide support and encouragement. It can challenge you to become better and it can celebrate your success.

And the biggest benefit of being part of a community is your contribution. Your help and support towards others. Your way of showing gratitude and celebrating people around you.

6. Me time

I often speak about “me time”. I encourage my clients to consider very seriously “me time”.

In such a busy world, where everything and everybody is moving with the speed of light, where we are overwhelmed by the noise on social media and on the TV, out attention is mostly towards others. We put  their “oxygen mask” first and then, if we have any strength left, we’ll put ours.

But we are not limitless and if we don’t look after ourselves, soon we won’t be able to care for the people around us.

Taking time for yourself can boost your confidence, increase your motivation, productivity and creativity. It will increase your energy levels and reduce your stress.

Above all, it will give you the emotional health and strength to be the best that you can be.

Giving your wellbeing the front seat in your life is more important than ever. Our world, this reality, has been showing us again and again that prioritising physical and mental health is the only thing that can help us succeed in our careers, relationships and generally, in life.

The first best time to have taken action was yesterday, the second best time is now.

I’m curious, what is ONE thing you can do today to start improving your wellbeing? Write in Comments

About Dr Cecilia Serban

Dr Cecilia Serban is a Plant Based Health Coach who supports busy professionals develop healthy and sustainable lifestyle habits, so they can feel stress-free, full of energy and healthy.

Before starting a Health Coaching business, Cecilia worked for 12 years as a Medical Doctor in Anaesthesia and Intensive Care. After years of caring for critically ill people, Cecilia now helps her clients improve their health through lifestyle changes.

When not travelling, Cecilia enjoys working in the garden and planning the next adventure with her partner.

Cecilia is available for private consultations. You can contact her at ceciliahealthcoaching@gmail.com.

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