As I write this blog post, the world is in the midst of the Coronavirus pandemic. Public events, including all major sports, are cancelled. Schools are closed, as are many stores and restaurants. People are encouraged to stay in self-quarantine until Covid-19 is under control.
These are truly wild, unprecedented times.
Last week, only hours before Oregon ordered the cancellation of all large public gatherings, we were at a (Tool) concert. Never in my 49 years have I seen so many men washing their hands in a public restroom. You ladies reading this might be wondering why this is noteworthy. You really don’t want to know what it’s usually like! Sad that it took a pandemic to get guys to wash regularly, but hey, we’ll take it.
So while people are thinking of ways to stay healthy, I thought it a good time to share some ideas to use all year – even after the current madness passes.
Plus at the bottom is a link to a cool infographic that summarizes many of these points visually.
Here are some tips to help with a speedy recovery – and better yet – avoiding getting sick in the first place!
1. Get plenty of sleep. Sleep deprivation isn’t just a badge of honor for busy people. It’s also taxing your immune system and increasing stress and inflammation in your body. Most of us need 7-9 hours per night. Visit sleepfoundation.org for age specific recommendations.
2. Speaking of stress, high levels of stress are literally killing you. Lowering your immunity is just the start. Chronic stress is associated with cardiovascular disease, depression, anxiety, heart attacks, strokes… this list goes on and on. Even over-exercising can create stress on your body. Slow down, meditate, whatever your outlet is, keeping stress low is vital to good health and your immune system.
3. Eat a balanced diet. You knew this one was coming! Eating a balanced diet consisting of whole, nutrient dense, foods is vital. When it comes to fruits and veggies, eat the rainbow (not skittles!) Load your plate with mostly colorful veggies – they are packed with vitamins and minerals that your body needs to live, plus a healthy immune system.
4. Drink lots of water. Water is life… duh. Drinking plenty of water helps flush toxins from your body, keeping you hydrated with the good stuff. So what if you have to pee every 30 minutes, your body needs that water!
5. Supplement as needed. At very least, take a daily multivitamin. During flu season (or while sick) getting extra vitamin C, zinc and other natural herbs (such as Andrographis paniculate, found in many Chinese herb formulas) can help your immune system stay strong and kick any bug you may be fighting.
6. Practice safe hygiene. Of course things like personal hygiene and social distancing, as are currently being preached during the Coronavirus outbreak, is always important. Washing your hands with soap, several times per day (especially after visiting public places), and avoiding people who are knowingly sick is good practice at all times – not just during a pandemic.
7. Feed your gut! Believe it or not, our gut is responsible for most of our immune system health (and a whole lot more). Maintaining healthy bacteria in your gut is vital to your overall health. Eating a good mixture of prebiotics and probiotics (from healthy foods and supplements) is key to a healthy gut. If you’d like to dive deep on gut health, I highly recommend the book “Healthy Gut, Healthy You” by Dr. Michael Ruscio.
[PN created a great printable infographic on this subject. You can grab it free here.]
Whether you are dodging germs from the cold, flu or even Covid-19 – or better yet, you are healthy and want to stay that way, follow the above tips and stay strong.
Ready to take control? You can do it. I can help. Together we’ll crush it.
Jeff Spitzer