Spending a lot of time at home doesn’t mean you have to give up on your health and mindfulness routines.
We asked some of our Wellness Experts located in island locations including Koh Phangan, Koh Samui and the palm fringed shores of Sri Lanka,
for their advice on how to stay healthy, balanced and happy at home.
Meditating from Anantara Rasananda Koh Phaghan Villas Master of Wellness Dr. Gopal Govindasamy
Meditation helps to calm the mind and centre your chakras.
Promoting reduced blood pressure, better daily functioning, and improved focus,
regular practice of mindful meditation at home can help the mind send the right messages to the body and act accordingly.
It also helps to lower the stress levels, which helps boost your immune system.
We can recommend the Pranayama breathing meditation, also called breath control. Take a steady breath in through both nostrils.
Inhale until you reach your lung capacity while maintaining a tall spine.
Hold your breath for a second, then constrict some of the breath at the back of your throat,
as if you were about to whisper a secret, and exhale slowly through both nostrils.
The slow, calming rhythm brings natural rest to the mind and releases tension from the stressed-out parts of the body.
Sleeping from Dr Serge Landrieu, Master of Wellness, Anantara Bophut, Thailand
For a fully restorative sleep, it is best to stop eating after lunch and then break this fast with breakfast.
If you can, try to keep a window of 16 or 18 hours without eating over 24 hours.
This is a form of intermittent fasting. Do not eat food before going to sleep, if you are hungry take a little sip of oil.
Going to bed and falling asleep early is essential as the hours of sleep sustained before midnight count the most for reviving the whole immune system.
To wind down for sleep, establish an evening ritual before you go to bed.
This can include meditating, practicing gratitude, praying, or slowing down your breath with Pranayama (breathing exercises).
To ensure that you sleep through the night, stop drinking around 5.00 – 6.00 pm,
and drink just half a glass of water before bed to avoid waking in the middle of the night to use the bathroom.
Jump start your day by planning something you enjoy for when you wake up so that you wake up with a purpose.
Top tips to maintain optimum wellness during self-isolation or lockdown include following a light meal plan with healthy foods,
plenty of fluids, regular exercise, and maintaining a routine.
He recommends eating light and simple food, since,
you will be in your apartment or house for most the time and eating heavy food will be add too much pressure to cleansing system,
which pulls down your immunity. Make sure your daily routine includes balance with mild exercise, yoga or Tai-Chi for 45-60 minutes every day.
Try to keep as a routine early rise and early to bed, with regular sleeping pattern.
Avoid all carbonated drinks, any energy drinks and drink fresh juice or mineral water.