Optimise your Wellness, Boost your Immunity and Stay Active while at Home

a cook preparing a delicious and healthy meal with dressing

Your wellness is so important, now more than ever, as the World Health Organization announces the Coronavirus (COVID-19) a pandemic.

Even if you haven’t been directly affected by the Coronavirus, certain aspects of your life have probably had to change, which may have disrupted your normal wellness routines. If you’re feeling limited by having to stay at home, and not sure what you can do to stay healthy, read on for some inspiration.

a cook preparing a delicious and healthy meal with dressing

Fill the fridge and pantry with fresh, nourishing foods

Making good choices when it comes to food will be most beneficial for your health. You may not be surprised that you should be packing your meals full of the following:

  • Vegetables and fruit
  • Wholegrains and legumes
  • Lean meat and white fish
  • Healthy fats (like nuts, extra virgin olive oil and fatty fish)

Focus on these healthy natural foods and limit your consumption of refined sugar, salt, saturated fat and processed foods.

Choosing nutritious products

To help you become a more health-savvy shopper, start comparing the Nutrition Information Labels on products. This is a simple way to maximise fibre while steering clear of too much refined sugar, salt and unhealthy fats.

Use the below guidelines to help you choose products:

  • Fibre – 8g per 100g is a good guide for breads and cereals
  • Sugars – less than 7.5g in every 100g (less than 4g ideal)
  • Salt – less than 120mg per 100g
  • Total fat –  less than 10g per 100g (less than 5g ideal)
    Saturated fat – less than 3g per 100g is best
    Trans fat – if listed, less than 0.1g

To unlock the ideal macronutrient breakdown for your diet, or what micronutrients your body is likely to need, you can complete myDNA’s Nutrition or Vitamins tests. The analysis will deliver a personalised meal plan designed for your DNA & goals or a Vitamins Food Guide to help you optimise your mineral and vitamin intake.

How can 14 genes supercharge your nutrition and fitness plans?

Download our free guide and signup for all the latest news and events from myDNA.

WORKOUT IN THE COMFORT OF YOUR LIVING ROOM

Being at home doesn’t have to limit how much you exercise  You can still get a great workout whether you’re in your living room, office or in the backyward!

Here are some classic exercises that are great to get your heart pumping, burning those calories while needing very little room or equipment.

Squats

The mighty squat is referred to as the king of all exercises. Picking something up from the floor will never be an issue (even when you’re 80!) and you’ll enjoy a great-looking set of pins too!

Crunches

Crunches are undoubtedly the most popular bodyweight exercise for abs, and are a great way to improve your body’s functionality. They’re super-effective and work the rectus abdominis (six-pack) muscles as well as the external obliques. However, not many of us are doing them properly. To get that six-pack you’ve always wanted, without straining your back or neck, make sure you do crunches the right way.

Burpees

Burpees are considered one of the hardest bodyweight exercises. But there’s so much to love about them. A burpee is a full-body exercise, burns through the calories and is a great aerobic and anaerobic exercise. So if you want to burn fat, get strong and get a good cardio workout, then look no further.

By completing a myDNA test you’ll understand how you to personalise your exercises to get the most out of your workouts, with a fitness plan designed to your unique DNA and goals.

QUALITY SLEEP

Research shows that sleep-deprived people can have suppressed immunity. The quality of sleep is so important, as it’s when you’re in deep sleep that your body’s immune system is strengthened, while REM sleep helps to process emotions and retain memories! If you’re having sleep troubles, or you feel like you aren’t getting enough deep sleep, try some of the following:

  • Have a consistent bedtime routine, so your body gets used to it
  • Create the ideal environment in your bedroom. Make sure it’s a dark, cool room, and invest in a weighted blanket and good pillow
  • Maintain a consistent pre-bed routine to slow down your heart rate. A warm shower, meditative breathing or reading are a great start.
  • Cut out screen time before bed, as blue light alters our circadian rhythms
  • Clear your head of things you’re worried about by making a list for the next day or pre-prepare for the morning by ironing, organising food prep and packing your bag
  • Avoid alcohol before bed
  • Watch your caffeine consumption throughout the day. A myDNA test can reveal caffeine’s effect on your sleep. It will reveal when you should stop consuming caffeine to ensure you get quality Z’s.

PRACTISE GOOD HYGIENE

We’ve heard a lot about this recently, but it’s true that there are no safer precautions to help protect yourself and others than by following good hygiene, self-isolation and social distancing when appropriate:

  • Wash your hands frequently with soapy water
  • Clean and disinfect surfaces
  • Use alcohol-based hand sanitisers
  • Stay at home if you’re feeling unwell and have flu-like symptoms
  • Cough and sneeze into your elbow or a tissue
  • Dispose of tissues properly

Read more about the World Health Organization’s advice. 

UNDERSTANDING YOUR DNA EMPOWERS BETTER CHOICES

Maintaining optimal health and wellness should be something we all strive for, especially during the COVID-19 pandemic. Instead of taking a haphazard approach to your wellness, or investing time on a fad, get to know your unique body and DNA so that you have the knowledge to make better choices now during the Coronavirus pandemic, and for the rest of your life. This is personalised wellness.

How can 14 genes supercharge your nutrition and fitness plans?

Download our free guide and signup for all the latest news and events from myDNA.

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