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Quarantine Survival Guide: 10 Easy Ways to Invest in Your Health

Quarantine Survival Guide: 10 Easy Ways to Invest in Your Health

Girl reading a book in a comfortable seat

Holistic Nutritionist, Jass Stupak, weighs in with her top tips to thrive during quarantine.

I know many of us may be getting used to our new routines at home and feeling a little out of place. Some of us have been moved to work from home, while the rest of us may be waiting to get that call back to work.

Whether you are working or not, now is the absolute perfect time to invest in your health. Finances aside, we have now been given the gift of time and it’s important for us to honour that because I know many of us work a quick lifestyle and don’t have the time to invest in our health. Are you ready to put some time aside for what matters most?

Here are some of the ways I have been teaching my clients to spend their time off:

1. Have a slow, easy morning.

If you think back to your regular lifestyle, you may notice that you give yourself the most limited amount of time to wake up, get ready and head out the door. That has now been put on hold. I love a slow morning that consists of meditation (even for 5 minutes), morning coffee and a gratitude journal. This could all be done in 5 minutes, but allow yourself the space to stretch this time so you can truly enjoy it. 

Write down how you are feeling. Sometimes when we have no one to chat with in person, writing our feelings down can make us feel less lonely. Give yourself space, make a nice warm tea, get cozy and just write.

2. Set an alarm.

Although slow mornings are key for myself at this time, I still do recommend setting an alarm. I find for myself, that if I sleep in for far too long, I feel automatically less motivated to take advantage of my day.

3. Get to Bed Early.

So instead of sleeping in far past your regular routine, get to bed early so you can feel refreshed in the morning! A good nights sleep actually helps to regulate our blood sugar levels and cortisol. This is so important because imbalanced blood sugar levels lead to heightened anxiety and more cravings for sugar. 

4. Reduce caffeine.

Try to reduce the amount of coffee or caffeine you consume in a day and replace this with herbal teas instead. Now that we are not rushing to and from as much (I mean, we really don’t have a choice…), we can take that extra slow time to just feel it out. Coffee can also create a lot of anxiety for some, so I really do recommend trying this out if you feel a little overwhelmed with what’s been forecasting on the news lately. My favourite herbal teas are peppermint, dandelion, fennel and chamomile! They are have different properties and I would love to share those on a later blog post. Let us know if that is of interest to you! 

5. Drink warm lemon water.

Try a warm lemon water. I’m sure you have heard all of the great benefits from warm lemon water, so why not give it a go, now? I’ve made this a ritual in my morning routine. Simply boil some water, and squeeze about 1/3 of a lemon into your cup or boiled water. I usually add in some room temperature water so it’s not too hot. Warm lemon water aids digestion and can help regulate the immune system.

Glass of lemon water

6. Get some fresh air!

This is probably the easiest way to boost your mood, but it is also something that many of us struggle to do on a daily basis. Call a friend and leave for a walk at the same time. This is a good way to keep in touch with friends, but still sticking to social distance. I love doing this because it holds me accountable having a partner on the other end of the phone. Whether you do this first thing in the morning (I would high recommend!), or on your lunch break, I can promise you that it will the highlight of your day. 

7. Clean out the fridge.

Take everything out and throw out what’s been expired or freeze what you can. Get some anti-bacterial like Mrs. Meyer's Multi-Surface Cleaner from Vitarock and give the fridge a good clean. Once you put everything back in there, it’ll be easy to see what you have to eat for the next few days! Bonus: Do this for the freezer, too.Finances aside, we have now been given the gift of time and it’s important for us to honour that because I know many of us work a quick lifestyle and don’t have the time to invest in our health. Are you ready to put some time aside for what matters most?

8. Go through your vitamin stash.

Write down the purpose of each vitamin and why you are taking it. If you aren’t sure, then it may be something you want to put on the side. Get to know your supplements so you can feel confident taking them. I just launched a total supplement ebook if you need some extra guidance on supplements. We go through every nutrient and you’ll also get a Vitarock discount to use! My top recommendations for immune boosting can also be found on my instagram, @nourishwithjassthrough my IGTV!

9. Get creative in the kitchen!

This is your time to put cooking and baking first. Although most of us are staying inside and avoiding the grocery stores, we can still get super creative with what’s in the fridge. FaceTime a friend and cook together. Sometimes the best meals are the ones where you have no strict recipe to follow. 

10. Read!

Choose a book from home or order one that you have been dying to read. Now is the time to take our day at a slower pace but to also educate ourselves and learn as much as we can. Instead of choosing a show on Netflix, fill your mind with education. There’s something so special about sitting in a quiet room with nothing but your tea and a book.


I hope these tips have inspired you to take your health into your hands by making small changes each day! Let us know if you try any of these out. We would love to know how they make you feel!


Written by Jass Stupak, CNP

Jass Stupak is a Holistic Nutritionist from Kelowna, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.


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