Welcome, friend. This post has been a popular request from you guys over the past few days so here we are! Let's talk immunity and how we can affect it. I know that it is a weird and rather worrisome time right now. If you are like me, you may be feeling frightened about catching COVID-19, or seeing the people in your life catch it. The severity of reported cases is so wide-ranging, it can feel very daunting to shepherd everyone you care about in your thoughts, prayers, or intentions.
There are two important thoughts I keep coming back to that fill me with positivity.
1) As a country, we have already done a lot to spread out when people are becoming infected through tools such as social distancing and shelter-in-place orders. This has given us some control back, and put us in the driver's seat on a situation that feels out of control.
2) We have the power to boost our immune system from home.
Our immune system is roughly what determines if/when we catch the virus, how severe it will be, and what the recovery will look like.
Don't worry, I am not going to try to sell you on any new, "miracle" supplements. That will NOT work. However, there are SO MANY STEPS we can take at home to bolster our immune system. Thinking of it like working out. You keep doing those bicep curls to make your arms stronger over time. That is what I am talking about here with the immune system. There are several things known to strengthen the immune system both in general, and now specific to this virus. Let's start more generally.
Boosting your immune system:
1) Take care of your gut.
No, I do not mean working on six-pack abs here. I mean the internal gut biome, where all of that GOOD bacteria lives that helps your body fight infections. One of the best ways to boost your gut biome with healthy activity is by taking (or starting) a probiotic. While this is merely a suggestion and you should always consult YOUR doctor before starting something new, it is widely encouraged that all folks take a probiotic to promote wellness and gut health.
2) Take your medicines on time.
Any medicines your doctor has already prescribed to you for ongoing, or acute, medical conditions work best in your body when taken at the same time in a routinized way. Make sure not to skip medications and be diligent in taking them at the same time of day.
3) Eat a colorful plate.
Please, please do not actually eat a plate here, folks. When choosing what to put on your plate, though, choose fruits and vegetables that make up as much of the rainbow as possible. Different colors often correspond to different vitamins that your body absorbs from the food you eat. You may have heard that "you re what you eat." Well, those neurotransmitters floating around in your brain, the lining of you stomach, all of it is made up of the building blocks that are from the components of what you eat. While it is challenging as we see so many staple items "out of stock" right now, this may be a suggestion to hold in the back of your mind as stores replenish what is on their shelves and can be delivered to you at home down the road.
4) Exercise from home.
I know that finding motivation to exercise can sometimes seem like the most challenging task under the best of circumstances. Remember that this is a time for you to train your body and take care of it so it can take care of you. Consider workouts you can do in your own living room like following along with fitness videos online, basic calisthenics (squats, jumping jacks, etc.), yoga, or if you are allowed to be outside (lucky duck!), just going for.a walk while maintaining social distance from others outside. This strengthens not just those muscles on the outside, but the efficiency of your heart and lungs, which is crucial for fighting off bugs.
5) Manage stress.
I feel that it is unreasonable to expect us to "keep stress out of our lives" in the midst of so many changes. That being said, how we manage our stress is in our power and gives us back the position of being in the driver's seat. Everyone experiences stress differently, and therefore manages it differently. Explore ways to promote relaxation to help decrease your stress level. For example, exercising, reading, using gentle movement like yoga or tai chi, or meditating may help relieve stress. Find activities that are tailored to who you are and get you feeling relaxed
6) Practice "good sleep hygiene."
This is one that I really struggle with sometimes, but am learning to be more consistent with it. I am also learning to appreciate what my body can do for me, so that I want to do positive things for it too. In regards to sleep, it is often hard to slee how we want when there is a period of transition like this. Here are *just a few* recommendations to help you continue, or start, good sleep hygiene:
-Aim to get 7-9 hours of sleep a night. This might mean walking your bedtime backwards, or wake time forward, if you are not getting quite enough sleep right now.
-Turn off screened devices at least half an hour before bed. I have so much difficulty with this since I want to be communicating with people I love and getting news updates. I have replaced that last half hour on my phone with reading, brushing my dog, or taking a warm bath. Find an activity that you might be able to replace your screen time with so that it is not just "not doing something," but choosing to do an alternative.
-Make your sleeping space what you want it to be. Not feeling warm enough, or maybe too cool? Adjust how many blankets are on your bed. Does it bother you to have light in the room? If you must have an alarm clock, face it away from you to get the room as dark as possible. Consider putting a shirt or towel over any other bright objects to block out light.
-Make your own bedtime routine. This could be as simple as brushing your teeth and turning the light off, or more detailed like doing some light stretching, cleaning your face, getting into those "comfy pjs," and doing a bedtime meditation. Choose what feels good to you!
-Need a complete reset? Use melatonin if you need some help resetting your bio-clock for sleep. Again, always check with your healthcare provider before starting anything new. Melatonin is a naturally occurring substance in your body, so most people really benefit from using it this way.
Boosting your immune system during COVID-19:
1) Hydrate.
Staying hydrated lubricating all systems of the body. One of the hallmarks of this virus is that is creates a lot of mucus, which makes it harder to breathe and can make you feel weighed down. Hydrating now (and definitely if you get sick!) will continue to flush all of this out of your system. Consider drinking water, as well as drinks that are packed with electrolytes like gatorade/gatorade zero. Hydration also comes from the foods we eat. Choosing to drink warm beverages (tea anyone?) or soup will have a large positive impact on your body's ecosystem.
2) Use a neti-pot or saline spray.
As mentioned before, this is a virus that creates a lot of mucus during a time when many of us here in the States are also starting to experience spring allergies. A great way to ward off potential allergy issues (besides taking your allergy medicine) is to use a neti-pot or saline solution to flush nasal passages, keeping them clear and healthy.
3) Consider investing in a humidifier.
You may be noticing a theme of keeping mucus membranes hydrated since a collection of mucus is something that can lead to pneumonia as a complication of COVID-19, or in the worst case, needing a ventilator to help you breathe. Consider getting a humidifier that puts moisture into the air that you can breathe in by just being in the same room as it is on. This helps get moisture into your nose and throat to keep mucus from building up or blocking certain areas. If you do not have access to a humidifier, consider taking long hot showers or baths and breathing in the steam.
4) Be proactive if you feel a different illness coming on.
This virus is not the only bug going around, and staying as healthy as possible will also obviously help to strengthen your body. FIghting off one bug at a time is much better than trying to tackle two at the same time. Use all of the CDC and WHO regulated guidelines in being proactive to prevent other illnesses such as a flu or sinus issue from allergies. If you do feel something coming on, consider with your doctor if using zinc or zicam will help your body cut down on the duration of your illness.
5) Get your body into a routine.
Help your body learn what to expect during this "new normal" by creating a routine, even while you are at home. I know it is tempting to just go with the flow each day, but structure is really proven to help your body adjust and be the best fighter possible.
6) Reach out to your social network.
During this period of social isolation, finding ways to communicate and connect is actually a really good way to bolster your body's reserves. Reach out to friends and family who can provide love and support. Social connection helps release the hormones in our brains that keep us calm and happy. Utilize today's advanced technology to text, call, FaceTime, Skype, Zoom, Google Chat/hangout, or otherwise get in contact with your support network.
What other things are you doing to strengthen your immune system? Let us know which of these suggestions worked for you! You have the power to influence your health, both mentally and physically.
Prepare, don't panic.
-Allison
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