Health does not only depend on physical, but also mental. The two of them influence each other, so it is very important to keep both of them. Both of these aspects enter into holistic health, namely health which includes body, mind, and spirit.
Celebrate Health Day National commemorated every November 12, Halodoc held webinar about the importance of understanding and awareness of holistic health.
Held on Wednesday (11/11/2020), webinar It was attended by four speakers, namely Felicia Kawilarang (VP Marketing Halodoc), Rena Masri, S.Psi, M.Psi (clinical psychologist), dr. Theresia Novi, SpPK (chairman of the Halodoc medical committee), and dr. Eva Maria Christine, M. Nutrition, SpGK (clinical nutritionist).
For about 2 hours, webinar talk about transmission COVID-19, healthy eating patterns, to maintain health at times pandemic. Curious? Check out the following information!
1. The transmission of COVID-19 can be prevented by a healthy lifestyle
The pandemic situation requires the public to understand COVID-19, starting from the symptoms, how to prevent it, as well as its transmission. In his presentation, dr. Novi said that disease transmission was a result corona virus SARS-CoV-2 has three phases.
The first phase is the initial infection, which is the entry of the virus into the body. The second phase is the pulmonary phase, in which the virus enters the lungs and begins to interfere with breathing. Then, the last phase is the phase hyperinflammatory, which is more severe and emergency due to viral infection.
Maybe you are wondering why some people who are infected with COVID-19 can be asymptomatic, while others are. Doctor Novi explained that it was caused by various factors. Starting from the number of viruses that enter, the ability of the virus to replicate in the body, to the immune response and body resistance that can be influenced by genetic factors.
Doctor Novi also added that the percentage of prevention of COVID-19 transmission and infection could be increased by a healthy lifestyle, such as a healthy diet with balanced nutrition, 30 minutes of physical activity per day, immunization, not smoking, avoiding alcoholic beverages, living happily, living a clean lifestyle and healthy, adequate rest, safe sex, wear a mask, routine health checks, to exclusive breastfeeding for babies. They all contribute greatly to maintaining holistic health.
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2. Holistic health can be started from adjusting your diet
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Turning to dr. Maria, he explained that a person’s immune system can be seen from the type and diet. Hence, maintaining a healthy diet is important. He said there are three aspects of nutrition that must be fulfilled in the body, namely macronutrients, micronutrients, and fluids.
Macronutrients are components such as protein, carbohydrates, and protein fat, while micronutrients are vitamins and minerals.
To meet their needs, we must at least get 45-65 percent carbohydrates, 10-20 percent protein, 20-25 percent fat, and mineral vitamins depending on the nutritional adequacy rate (RDA).
Good carbohydrates are complex types of carbohydrates, which last a long time in the body and do not cause spikes blood sugar. Examples are sweet potatoes, brown rice, whole wheat bread, and so on.
For protein, dr. Maria advises us to increase our consumption of white meat, such as sea fish, free-range chicken breast, beans, egg white, tofu, and tempeh. The good thing is, the protein source is balanced between vegetable and animal sources.
For those of you who adopt a vegan or vegetarian diet, it’s a good idea to consume dairy products and egg whites.
You can also get fat intake from white meat. If you want more, avocado can also be a mainstay.
Also Read: 10 Stigma Often Given to People with Mental Disorders
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3. Set a meal schedule and portions
Illustration of Healthy Eating (IDN Times / Mardya Shakti) –
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It doesn’t stop there, dr. Maria emphasized maintaining a good eating schedule. A good diet should include at least breakfast, lunch and dinner.
Add snack between meals, it is also recommended as long as it is not done after dinner.
Then in the composition of the dinner plate, it is best to fill 50 percent with carbohydrates, 25 percent fat, and 25 percent protein. Try to eat whole or minimally processed foods.
If the meal time is missed, for example, you don’t eat all day, then don’t “make up” by eating a double portion the next day. Said by dr. Maria, it will confuse the body.
“When the stomach is empty, the body’s blood sugar decreases. Then, suddenly given a lot of food, the blood sugar immediately increases rapidly. This confuses the body and can have bad consequences, “he said.
Doctor Maria believes that a healthy diet is not only good for physical health, but also mental health.
“For example, stress and want to reduce stress, try eating whole wheat bread, almonds, chamomile tea, or dark chocolate. These foods can increase the production of the hormone serotonin which is good for reducing stress levels, “he added.
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4. Mental disorders can come from routine, change, and disaster
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Talking about holistic health is incomplete, but not discussing mental health. Therefore, clinical psychologist Rena Masri, S.Psi, M.Psi, gave an explanation of mental health, especially during a pandemic.
Rena explained that mental pressure can come from internal and external factors. External factors mean the daily routine, significant changes, to experience a major disaster or loss.
Rena said that this pandemic would have a short-term and long-term impact on mental health. The short term includes stress, worry, psychosomatic, change in diet and sleep, and difficulty concentrating.
Meanwhile, the long-term impact is post-traumatic stress disorder (PTSD), depression, as well obsessive compulsive disorder (OCD).
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5. Take care of mental health with “4A”
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What’s “4A”? It stands for adapt, alter, avoid, and accept.
Adapt or adaptation is trying to adjust to a source of stress or pressure. For example is the COVID-19 pandemic condition.
Alter or change, namely changing according to the surrounding conditions and now.
Avoid or avoidance, which is trying to avoid sources of mental disorders, such as social media or news that can increase anxiety.
Last is accept or acceptance, which is accepting an irreversible reality.
Everything cannot happen instantly, sometimes it takes a long time or practice. Therefore, by thinking positively, trying new things, managing stress, taking care of yourself, building healthy relationships, and thinking creatively and critically can help you maintain mental health.
Again remember, holistic health is not just about physical, but also mental. It is important to take care of all these aspects in order to have a fit body, healthy spirit and a calm mind.
Also Read: 5 Ways to Maintain Mental Health in the Competition Era 4.0
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