Survival guide: Tips and tricks for thriving during self isolation

With Australians told to self isolate for as long as possible “for their own protection’’, experts have given their tips and tricks for surviving the months at home.

EVERY day, Clare McCabe sets herself an assignment. It might be weeding a garden bed, joining a live streamed exercise group, baking bread, trying a new recipe or simply getting a couple of loads of washing done.

McCabe, 73, of Everton Hills, in Brisbane’s northwest, has been self isolating for the past three weeks as a precaution against contracting COVID-19.

From the comfort of her lounge room, she does low-intensity fitness workouts from Goodlife Health Clubs (called GoodLIVE) that are live streamed through Facebook.

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Clare McCabe has been keeping herself busy during self isolation for the last three weeks. Picture: Jamie Hanson

She uses video calling app FaceTime to connect with friends and family, including her six young grandchildren.

McCabe, a retired nurse who lives with her husband Gregory, 72, also dances her way around the house with a Foxtel music channel playing in the background.

“I keep myself busy,’’ McCabe said.

“I set myself assignments each day and try to keep my brain active.

“I do the Word Search in the paper every day. I like to garden, to cook and bake and try new recipes. I’ve dragged the bread maker out of the archives because it’s something new to do.

“Normally I would see the grandkids quite a bit so it is difficult not to have them visit. Technology is great to see their little faces and to speak to them. It helps you get through.’’

Government advice for those over the age of 70 was now to self isolate for as long as possible “for their own protection’’ because the risk of serious illness from the virus increased with age.

Experts warned older Australians, who potentially faced longer periods of isolation in their homes, to look after their “whole’’ health with a combination of good nutrition, exercise, quality sleep and stress reduction.

Nutritionist Catherine Saxelby, 66, said older Australians needed to ensure they ate adequate protein – meat, fish, eggs, tofu or vegetable protein like chickpeas and lentils. They also needed enough vitamin B12 and vitamin D and she recommended this age group took a multivitamin supplement.

“As you get older, your ability to absorb B12 and to manufacture vitamin D declines,’’ she said.

“It’s important to cut out junk foods that are high in sugar, salt and added fats and concentrate on vegetables, fruits, nuts, seeds, meat, fish, eggs, whole grains and dairy.’’

Nutritionist Catherine Saxelby says people should eat adequate amounts of protein. Picture: John Appleyard

Redlands GP and Queensland chair of the Royal Australian College of General Practitioners Dr Bruce Willett, 58, said older people who were immobile lost muscle mass “surprisingly quickly’’. He said they needed to keep active, eat well and not forget to neglect other aspects of health.

“I’m concerned we may lose more older Australians by not getting proper medical attention for their diabetes or heart disease because they are afraid of getting COVID-19,’’ he said.

“There are telehealth services available but if you have abdominal pain or chest pain, you just need to be seen. Observe social distancing really carefully but don’t neglect other aspects of your health.’’

Australian Psychological Society president and practising clinical psychologist Ros Knight, said mental health services would be put under “incredible strain’’ over the next few months and recommended those in isolation maintain plenty of social interaction.

“The longer the isolation, the harder it is and staying connected is key,’’ she said.

“Humans need and crave contact with other human beings. Even just the grandkids ringing on the phone more frequently will mean an awful lot.

“Exercise, good nutrition and good social interaction all affect good cognitive functioning.’’

Personal trainer and Goodlife Health Clubs south Queensland regional fitness director

Luke Rollnik, 40, said low-impact exercise could be done anywhere. He suggested steps ups using stairs or a front door step, push ups against a kitchen bench or even sitting on the couch then standing straight back up again.

“Getting your heart rate up doesn’t have to be a one-hour class. You could get your heart rate up for five minutes a day, six or 10 times a day and that’s 30 to 50 minutes of exercise you’ve done.’’

So far, McCabe said she had not found self isolation too difficult.

“We just have to accept this is going to go on for a while yet,’’ she said.

“This will teach us some valuable lessons about hygiene but also not to take little things for granted like hugging your grandkids.

“You’ve got to be positive about all this. You can’t just give up.’’