We have now been in the pandemic for almost two years. Even as health officials tell us that
there’s light at the end of the tunnel, and a sense of normalcy should return
by autumn, plowing through the Winters of Covid is proving challenging indeed.
The enforced distancing, and the reduced opportunity to spend time outside, all
combined with political and social upheaval, can make anybody in the family
particularly gloomy. With those circumstances in mind, Kathi Kemper, MD has put
together a helpful list of mood boosters in HealthyChildren.org.
Quite a few of the tips are
common sense, like get outside, no matter what, for at least thirty minutes a
day. Dr. Kemper emphasizes, “Bright lights, especially in the early morning,
can also help.” I can easily back her up on this. I began getting outside more
in April 2020, mainly as a means of lightening my mood, which I did, but
additionally, I got to know much more about the land on which I’ve been living
for eighteen years.
READ MORE: De-stress your kids: The benefits of nature play
Not surprisingly, Dr. Kemper
emphasizes the importance of sleep. This may not be a news flash to anyone
who’s endured a night of bad sleep – or no sleep – and suffered extreme
grumpiness he next day, or who has been on the receiving end of said
grumpiness, but nevertheless it’s good to hear. Dr. Kemper advises using the
bed only for sleep, not watching TV or doing homework. A hot shower and a foot
rub can help, too. Children should have routine bedtimes. The sense of
predictability can ease one into good, deep, restorative sleep.
Protein-rich foods are
important. According to Dr. Kemper: “Protein helps keep your blood sugar stable
and gives your brain the fuel it needs.” She recommends foods rich in omega-3
fatty acids, like “fish (salmon, sardines, mackerel, herring); plants (flaxseeds,
chia seeds, dark leafy vegetables, kidney beans, pinto beans, soybeans,
walnuts, tofu); and certain oils (canola, soybean, walnut).” Also, no junk
food, no matter how much you or the kids deserve a treat. The sugar and salt
can spike blood sugar, and the resulting crash can bring bad moods.
Other tips: exercise,
practice gratitude, and limit screen time for everyone, adults included: “Limit
your family's exposure to TV and internet ads suggesting that buying
things can make people happy. This will help limit messages about happiness
that are false or unrealistic. It will also help you manage your family's
exposure to upsetting news. Consider instead: reading, playing cards or board
games with family members, working a puzzle as a family, playing music or
singing together, making a video to share, cooking together, or taking a family
walk or bike ride.”
Also, bear in mind we will get through this.
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