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How to Stay Healthy at Home During the Coronavirus Lockdown
By Charli Shield
At unsettling times like the coronavirus outbreak, it might feel like things are very much out of your control. Most routines have been thrown into disarray and the future, as far as the experts tell us, is far from certain.
But there are still lots of things you can do — aside from social distancing and washing your hands with soap — to protect your health and wellbeing.
Without a vaccine, none of us can entirely eliminate our risk of contracting coronavirus. And experts say that's still 18 to 24 months away.
But eating as healthily as possible is important not only for our physical health, but our psychological well-being, too. A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.
You don't have to follow a particular diet, just avoid processed foods as they tend to be high in sugar.
The best foods for our mental health are generally the healthiest foods. Complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.
A balanced diet ideally includes a variety of foods high in vitamins A, B, C, D and E, as well as the minerals iron, zinc and selenium.
B vitamins, found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are important for our brain and it's happiness chemicals, serotonin and dopamine. A lack of B6, B12 and folate (B9) are common in cases of depression.
It's also vital to look after our gut health, which a growing body of research shows has a remarkable impact on our mood and behavior. Prebiotics and probiotics, found in fermented foods like kefir, tempeh, sauerkraut, kimchi and yogurt can reduce inflammation, boost our moods and cognitive function.
In its tips for coping with the stress of the coronavirus outbreak, the World Health Organization (WHO) reminds us not to "use smoking, alcohol or other drugs to deal with your emotions." They recommend speaking to a health worker or counsellor if you're feeling overwhelmed.
Sleep is essential for our bodies to repair cells, clear toxins, consolidate our memories and process information. There's good evidence that sleep deprivation can have major impacts on our health — negatively affecting our psychological wellbeing concentration and even our emotional intelligence.
It can also increase our risk of developing chronic health conditions, like diabetes, obesity and heart disease.
Just like our schedules for eating, working and exercising, it's important to sustain a regular sleep routine. For most people, between six to nine hours a night is sufficient. Going to bed and waking up at a similar time each day can help maintain a sense of normality, and help you follow through with plans.
If you're finding it difficult to get to sleep because you're lying awake worrying, try to limit your consumption of the news before bed. It can also be helpful to reduce your exposure to screens in the evening, as the effect of the blue light on our retinas can disrupt our sleep quality.
Team sports may be off the agenda, but you can certainly still exercise on your own, says Marcus Thormann, owner of a high-tech fitness studio in western Germany. He recommends moderate movement for 30 minutes per day, as backed by the WHO.
"You can even break that up into 10 minute sections — 10 minutes in the morning, 10 in the afternoon, and 10 in the evening. When you've established that as a daily routine, then your day will be better structured as well," he told DW.
Many fitness instructors — yoga and pilates, personal trainers, dance teachers — are offering their classes online during the outbreak, some of them for free. All you need is a mat or towel on the floor and a reliable internet connection.
Or, as Thormann points out, just a good dose of creativity. "I saw a social media post about a guy who used his 7-meter balcony, so about 20 feet in length, to run an entire marathon."
While that's "a very extreme example," Thormann says, there are many ways to stimulate your body's circulation. He suggests "walking up and down the stairs in your home, or in your building, for example. Or, you could jog in place inside, or do some shadow boxing, or jumping jacks, or sit-ups, or push-ups."
While the area you can roam outside might be limited during lockdown, going outdoors, even briefly, has been shown to improve people's state of mind. Even if a short walk once per day is all you can manage, research suggests just two hours a week in nature is linked with better health and wellbeing.
But be careful not to exercise if you have flu-like symptoms, or if you feel exhausted.
Now more than ever, we need our friends. Evidence shows that social connectedness is as important for our health as diet, movement and sleep.
No, you can't have a dinner party or a picnic in lockdown — in person! But not all social interactions have to be face-to-face to be meaningful. Try recreating them through video calls — you could organize a virtual dinner via apps like Zoom, Houseparty or good old Google Hangouts, or take a friend on a virtual walk or do a housebound activity together, like craft or drawing.
Think of it as being distantly social
While it might seem like the world is only talking about one topic right now, enforced social isolation could also provide the perfect opportunity for many people to take a break from the news cycle.
What do you usually not have time for? Gardening, cooking, pickling, puzzles, craft, sewing, learning to meditate, building furniture, reading that pile of books on your bedside?
Now could be the perfect time to do them all, or some, or half of a few — whatever you can manage.
Through it all, remember as the WHO has advised, to "draw on skills you have used in the past that have helped you manage previous adversities."
Reposted with permission from Deutsche Welle.
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EcoWatch Daily Newsletter
By Shawna Foo
Anyone who's tending a garden right now knows what extreme heat can do to plants. Heat is also a concern for an important form of underwater gardening: growing corals and "outplanting," or transplanting them to restore damaged reefs.
Coral Gardening<p>Coral reefs <a href="https://www.noaa.gov/education/resource-collections/marine-life/coral-reef-ecosystems" target="_blank">support over 25% of marine life</a> by providing food, shelter and a place for fish and other organisms to reproduce and raise young. Today, <a href="https://www.climate.gov/news-features/understanding-climate/climate-change-ocean-heat-content" target="_blank">ocean warming driven by climate change</a> is stressing reefs worldwide.</p><p>Rising ocean temperatures cause <a href="https://oceanservice.noaa.gov/facts/coralreef-climate.html#:%7E:text=Climate%20change%20leads%20to%3A,to%20the%20smothering%20of%20coral." target="_blank">bleaching events</a> – episodes in which corals expel the algae that live inside them and provide the corals with most of their food, as well as their vibrant colors. When corals lose their algae, they become less resistant to stressors such as disease and eventually may die.</p><p>Hundreds of organizations worldwide are working to restore damaged coral reefs by growing thousands of small coral fragments in nurseries, which may be onshore in laboratories or in the ocean near degraded reefs. Then scuba divers physically plant them at restoration sites.</p>
Sea surface temperatures on Aug. 3, 2020, measured from satellites. Warning = possible bleaching; Alert Level 1 = significant bleaching likely; Alert Level 2 = severe bleaching and significant mortality likely. NOAA Coral Reef Watch
Warmer Oceans<p>Climate scientists project that the oceans will <a href="https://www.ipcc.ch/site/assets/uploads/2018/03/ar5_wgII_spm_en-1.pdf" target="_blank">warm up to 3˚C</a> by the year 2100. Scientists are working to create coral outplants that can <a href="https://doi.org/10.1073/pnas.1721415116" target="_blank">better survive increases in temperature</a>, which could help to <a href="https://doi.org/10.1002/eap.1978" target="_blank">increase restoration success</a> in the future.</p><p>When coral restoration experts choose where to outplant, they typically consider what's on the seafloor, algae that could smother coral, predators that eat coral and the <a href="https://doi.org/10.1002/fee.1792" target="_blank">presence of fish</a>. Our study shows that using temperature data and other information collected remotely from airplanes and satellites could help to <a href="https://doi.org/10.3389/fmars.2019.00079" target="_blank">optimize this process</a>. Remote sensing, which scientists have used to study coral reefs for almost 40 years, can provide information on much larger scales than water surveys.</p><p>Coral reefs face an uncertain future and may not recover naturally from human-caused climate change. Conserving them will require reducing greenhouse gas emissions, protecting key habitats and actively restoring reefs. I hope that our research on temperature will help increase coral outplant survival and restoration success.</p><p><em><a href="https://theconversation.com/profiles/shawna-foo-1136932" target="_blank">Shawna Foo</a> is a Postdoctoral Research Scholar at the Arizona State University. </em></p><p><em>Disclosure statement: Shawna Foo receives funding from the John D. and Catherine T. MacArthur Foundation.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/ocean-warming-threatens-coral-reefs-and-soon-could-make-it-harder-to-restore-them-142876" target="_blank" style="">The Conversation</a>.</em><em></em></p>
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By Alejandro Argumedo
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Here at The Revelator, we love a good shark story.
The problem is, there aren't all that many good shark stories. According to recent research, sharks and their relatives represent one of the world's most imperiled groups of species. Of the more than 1,250 known species of sharks, skates, rays and chimeras — collectively known as chondrichthyan fishes — at least a quarter are threatened with extinction.
Speaking of Shark Week:<p><a href="https://therevelator.org/film-fakery-shark-week-conservation/" target="_blank">Film Fakery: Does Shark Week Harm Conservation Efforts?</a></p>
Big Questions:<p><a href="https://therevelator.org/shark-conservation-success/" target="_blank">Are We Ready for Shark Conservation to Succeed?</a></p>
Sharks and Fisheries:<p><a href="https://therevelator.org/protect-sharks-overfishing/" target="_blank">How to Protect Sharks From Overfishing</a></p><p><a href="https://therevelator.org/florida-anglers-endangered-sharks/" target="_blank">Florida Anglers Are Targeting Endangered Sharks</a></p><p><a href="https://therevelator.org/recreational-fishing-environmental-impact/" target="_blank">Fishing for Fun? It Has a Bigger Environmental Impact Than We Thought</a></p><p><a href="https://therevelator.org/fins-protected-sharks-traded/" target="_blank">Fins from Protected Shark Species Still Heavily Traded</a></p><p><a href="https://therevelator.org/essential-unprotected-fish-habitats/" target="_blank">'Essential' But Unprotected: How the United States Fails Its Most Important Fish Habitats</a></p>
Sharks and the Extinction Crisis:<p><a href="https://therevelator.org/lost-shark/" target="_blank">Found But Lost: Newly Discovered Shark May Be Extinct</a></p><p><a href="https://therevelator.org/rhino-rays-cites/" target="_blank">A Chance to Save the 'Rhinos of the Sea'</a></p><p><a href="https://therevelator.org/one-million-extinctions/" target="_blank">What Losing 1 Million Species Means for the Planet — and Humanity</a></p><p><a href="https://therevelator.org/extinction-crisis-keep-feeling-overwhelmed/" target="_blank">The Extinction Crisis is Here. How do We Keep from Feeling Overwhelmed?</a></p>
Broader Ocean and Conservation Issues:<p><a href="https://therevelator.org/ocean-biodiversity-mpa/" target="_blank">The Top 10 Ocean Biodiversity Hotspots to Protect</a></p><p><a href="https://therevelator.org/protect-species-environmental-dna/" target="_blank">How Do You Protect a Species You Can't See?</a></p><p><a href="https://therevelator.org/global-ocean-treaty/" target="_blank">Here's Our Best Opportunity to Save the Oceans — and Ourselves</a></p><p><a href="https://therevelator.org/coral-reef-replanting/" target="_blank">Coral in Crisis: Can Replanting Efforts Halt Reefs' Death Spiral?</a></p><p><a href="https://therevelator.org/oceans-challenges/" target="_blank">What Are the Biggest Challenges for Saving the Oceans?</a></p><p><a href="https://therevelator.org/empowering-communities-save-ocean/" target="_blank">Empowering Communities to Save the Ocean</a></p><p><a href="https://therevelator.org/toxic-plastic-pollution-food-chain/" target="_blank">Something Fishy: Toxic Plastic Pollution Is Traveling Up the Food Chain</a></p><p><a href="https://therevelator.org/trump-offshore-oil-wildlife/" target="_blank">Trump's Offshore Oil Plan: Like Nothing the Country Has Ever Seen</a></p><p><a href="https://therevelator.org/author/john/" target="_blank">John R. Platt</a> <em>is the editor of <em>The Revelator</em>. An award-winning environmental journalist, his work has appeared in <em>Scientific American</em>, <em>Audubon</em>, <em>Motherboard</em>, and numerous other magazines and publications. His "Extinction Countdown" column has run continuously since 2004 and has covered news and science related to more than 1,000 endangered species. He is a member of the Society of Environmental Journalists and the National Association of Science Writers. John lives on the outskirts of Portland, Ore., where he finds himself surrounded by animals and cartoonists.</em></p><p><em>Reposted with permission from <a href="https://therevelator.org/sharks-imperiled/" target="_blank">The Revelator</a>.</em></p>
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