Staying healthy while staying home

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Staying healthy while staying home
12/04/2020

While our lifestyles are different to usual, now’s the time to take extra care with your health. We’ve put together these ideas to help

While living in quarantine due to coronavirus (COVID-19) changes the way you live your daily life, it’s more important than ever to keep going with healthy eating and physical activity to keep your blood pressure under control and your body in good health.  

It’s also a good time to pay attention to other areas of your health, including keeping your mind active, staying in touch with friends by phone or video, finding ways to relax and getting a good night’s sleep. 

We’ve put together these tips to help you. If you have any ideas you’d like to share, get in touch at info@bloodpressureuk.org or join us on facebook or twitter.  


Stay active

We can’t say this enough: exercise does wonders for your body and your mood. 

Eat well

  • Prioritise fruit, veg, pulses (such as beans and lentils) and grains when you’re shopping and cooking, and look for those without added salt. They can be frozen, tinned or dried – they don’t all have to be fresh. 
  • Watch the hidden salt content of food. Salt puts up your blood pressure but it’s not obvious how much salt a product contains - check the labels and eat less than 6g a day. 
  • Avoid ready-made, processed and takeaway foods as much as possible, including sauces, soups, processed meat and baked goods. Instant soups, noodles and pasta, tend to be very salty.
  • Learn about a healthy diet and download our booklet
  • Make a plan for the week, and get creative with what’s in your pantry - the WHO have some excellent tips for healthy eating in isolation.
  • Share your recipes on our facebook and twitter. We’d love to see them. 

Keep taking your blood pressure medicines 

Monitor your blood pressure at home as normal  

  • There is no need to check your blood pressure more often than usual unless your health professional has advised you to do so. Find out more about home monitoring.  

Stay hydrated

  • Drink enough water. Around 2 litres a day is a good target.
  • Choose water or no added sugar squash over sugary drinks.

Avoid alcohol

Find ways to relax and get a good night’s sleep

  • Try meditation or simply deep breathing.
  • We like an app called Headspace which is good for relaxing and getting ready for sleep.
  • Try an adult colouring in book or dot to dot for a colourful and relaxing wind down.
  • Take a warm bath or listen to relaxing music. 
  • Remove your phone and computer from your bedroom at night, and try not too look at it close to bedtime.
  • Limit the amount of news coverage you consume during this stressful time. 
  • The NHS have lots of tips for sleep too.

Keep in touch

  • There are several apps and services for keeping in touch with friends and family with video chat. Zoom, Houseparty, Skype, Whatsapp video and Google hangouts are all popular and free.  Always make sure you review the security settings. 
  • Have fun with it. Try a dining room disco and dance around your living room while your friends do the same. 
  • Talking things through can help if you’re feeling down or anxious. There are also charities who can offer support including Mind and Samaritans if you need extra support. And if you’re anxious about your blood pressure, please do talk to us, we’re here to help: 020 7882 6218 or help@bloodpressureuk.org  

Stay entertained 

Lots of music, theatre and dance performance are being streamed online, here’s a few ideas:

Find trustworthy sources of information

With so much news available, make sure you’re following only trustworthy, verified sources. 

Limit how often you check the news

  • If you find constant updates stressful, only check the news and social media once or twice a day, you could even set specific times to check it. 

Find ways to feel good

  • Get dressed up – staying in pyjamas just a little bit longer can be a slippery slope, wearing something you like can make you feel better.
  • Plant some seeds – if you have a garden, balcony or window box, see what you can grow. 
  • Get creative – write a poem, draw a picture. You don’t need to spend money or go out for supplies, you can paint with coffee granuals and a cocktail stick! 

Keep your mind active 

  • Use some of your free time for pursuits which flex your intellectual muscles, like crosswords or sudoku.  
  • Find free resources for many of the ideas listed on this page, colected by Money Saving Expert including music lessons. This also includes educational resources for children.
  • Audible are making children's books and learning resources free to listen to. Great if you have children or grandkids, and you might also like the classics or learning resources. 

Have we missed anything or do you have any tips for fellow members? Share your tips on our facebook and twitter.  

Have you found this helpful? Our helpline is open to support people at this time and depends on donations to keep running. Any donation you can give will make a big difference.  



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