As people are looking for effective ways to start their life afresh in response to the repercussions of the COVID-19 pandemic, international holistic health and lifestyle coach Luke Coutinho has suggested best possible methods to get back to the basics in life. Luke Coutinho was recently in Dubai to address an event aimed at educating students of the Global Indian International School, Dubai about healthy living at an early age. Speaking with the media, he recommended some of the most important ways to get back to life during the COVID-19 period.

Integrated health approach

He underlined the need for taking the integrated medicine approach that includes good things like music and nutrition for healing and healthy well-being. Coutinho explained that integrative medicine does not discriminate between medicine, nutrition or homeopathy. It keeps the patient at the center of the treatment by embracing all forms of medicine and healing.

Chronic inflammation

With non-communicable diseases like obesity, diabetes, cancer and cardio vascular conditions impacting younger people, they are highly likely to experience chronic inflammation in the body. Coutinho underlined that inflammation is a natural immune response of the body to protect itself from diseases. The inflammatory response is triggered when the immune system senses a threat such as an oncoming cold, cough or fever. But, in today's times, people are damaging their health and wellbeing with constant invasion such as sleep deprivation, wrong food choices, high stress, and overt physical workouts that leads to accumulated stress.

The immune system responds to this chronic inflammation while forgetting to switch off the inflammatory response. Such constant state of inflammation can give rise to several diseases such as cancer, he exclaimed.

Taking note of the ongoing situation, it is important for every individual to make some basic changes to their lifestyle to re-boot to good health.

In this regard, Coutinho advised them to align themselves back to the natural rhythms of life to regain health. Healthy choices such as breathing right, chewing food slowly, rising with the sun, having proper meals, getting good sleep are some of the best lifestyle changes for a better living.

He particularly called on people to ensure proper sleep when the body heals and repairs itself.

“A sleep-deprived body is your biggest curse when it comes to health and wellness. The chronic deprivation of it can increase your risk of a heart attack or diabetes. Lack of sleep increases your insulin resistance and makes you more prone to type 2 diabetes and a gamut of metabolic conditions. So, adopt a fixed sleeping schedule and sleep deep," he added.

Syncing the body with circadian rhythms

Coutinho laid emphasis on syncing the body with the natural rhythms as one of the best ways to harmonise with circadian rhythms. He elaborated that circadian health focuses on sleeping well, proper meal timings and regular workout among other things.

In his message to the UAE residents, Coutinho said to maintain an easy-to-follow health routine. He highlighted that the biggest mantra is to listen to your body and cultivate mindfulness.

“It should be doable. The key is simplicity. The body is unique and so every day is different and so are its needs. Today, your body might need more carbs and tomorrow maybe less, so one needs to find out what works for them," he concluded.

Some of the best tips for restoring good health in the post-pandemic period:

· Wake up early.

· Avoid spending time on gadgets right after waking up. Use this time to connect within and with nature

· Avoid eating until the sun rises.

· Consume tea or coffee at least two-three hours of waking up

· Follow the same routine of eating, working out, sleeping and waking up around the same times every day to build a rhythm

· Consume maximum calories for breakfast, lunch, and minimum for dinner.

· Keep a two-to-three-hour gap between dinner and bedtime.

· Disconnect from blue/artificial light close to bedtime. Such lights suppress melatonin secretion.

· Plan your day ahead to fit in television or other modes of recreation.

· Meditate in any form. They all teach one common thing — connection with inner self.

· Regular physical workout - It is therapeutic and even simple movement and activity can work like medicine for the body.